My Training Journal

[future]

Great session! THAT IS AN AWESOME WORKOUT to have that many prs!

 

[SouthernLord]

Today - Day 2

Flat BB Bench
bar x 10
99 x 8
121 x 5
149 x 3
182 x 2 PR
132 x 15 PR

Incline DB
44's x 10
55's x 8 PR
55's x 6
44's x 16 PR

One Arm DB Row
44's x 12/12
72's x 10/10
88's x 16/16 PR
88's x 13/12
88's x 11/11
72's x 20/20 strict form

Face Pulls ---> is it normal to be very weak on these?
4 plates x 10 PR
4 plates x 10
4 plates x 10
3 plates x 13 PR

Low Decline Rolling Tricep Extensions
35's x 20
40's x 15
50's x 4 couldnt get in the groove
50's x 6
50's x 7 PR
40's x 15

Farmers Walk
3x3 lengths with the 72's

sick workout again!

Look at all those PRs!!!!! Sick.

 

[ExtraMile]

Great session! THAT IS AN AWESOME WORKOUT to have that many prs!

hey bro i set lots of PR's like that every session. Exercises were I use a differant weight each set, like on leg press were I ramp up each set and drop the reps, I write down what poundage I used for each set last week and take the paper to the gym and make sure I beat it on every set.

Training is going great Iv not stalled on anything really except cable lateral raises and bodyweight dips which I have changed slightly to weighted dips and leaning laterals so hopefully I should be back setting PR's with them again.

If you look back especially lately theres lots of blue "PR" on every session I do

 

[Tblock1]

Hey one question though:

On the bench you said 182x2 was a new pr, but I though you're current pr was 187x4?

 

[ExtraMile]

Hey one question though:

On the bench you said 182x2 was a new pr, but I though you're current pr was 187x4?

ah yeah. My all time benchpress pr is 187 x 4 however I had my back arched as much as I can, hands were wider elbows tucked and I was using hip drive and stuff. Using a powerlifter style. Today when I did 182 x 2 it was just like a normal bench, hands narrower, back flat not exaggerated arch, no hip drive or anything. This way its more chest/shoulders than lats/triceps

that was a PR with back flat and shit

 

[artificialaspirations]

ah yeah. My all time benchpress pr is 187 x 4 however I had my back arched as much as I can, hands were wider elbows tucked and I was using hip drive and stuff. Using a powerlifter style. Today when I did 182 x 2 it was just like a normal bench, hands narrower, back flat not exaggerated arch, no hip drive or anything. This way its more chest/shoulders than lats/triceps

that was a PR with back flat and shit

PL bench with leg drive IS the correct style. It is not cheating. That flat backed, elbows flared garbage is only good for destroying shoulders. I really wish you'd stay away from it.

 

[ExtraMile]

PL bench with leg drive IS the correct style. It is not cheating. That flat backed, elbows flared garbage is only good for destroying shoulders. I really wish you'd stay away from it.

I dont flare my elbows but I keep my body still and dont restrict the ROM, this way I feel it much more in my chest and get a good pump. Its thursday today and my chest, shoulders, traps, bi's, forearms and abs are sore...

 

[grubd]

HaHa, I know the feeling like a walking pin cushion. But sooo good!

 

[artificialaspirations]

I dont flare my elbows but I keep my body still and dont restrict the ROM, this way I feel it much more in my chest and get a good pump. Its thursday today and my chest, shoulders, traps, bi's, forearms and abs are sore...

to each his own

 

[Tblock1]

I dont flare my elbows but I keep my body still and dont restrict the ROM, this way I feel it much more in my chest and get a good pump. Its thursday today and my chest, shoulders, traps, bi's, forearms and abs are sore...

My shoulders would hurt a lot when I benched and I couldn't put up nearly as much when I did it back flat on the bench. I arched my back more, put my hands wider, and tucked my shoulders in. Felt SOOOO much better and I could put up weight for sets much easier. Just got 190 for 8 sets of 3. Know it's not much but I'm happy!