Please Scroll Down to See Forums Below yeah but even if I do the championships are 2 weeks later so I can only get like 1 more bench session in between them so idk how well I will do in the championships...
My Training Journal
- Thread starter ExtraMile
- Start date
yeah but even if I do the championships are 2 weeks later so I can only get like 1 more bench session in between them so idk how well I will do in the championships...
For the next two weeks only I will be working out like this:
Monday-
Benchpress work up to a single, double or maybe triple paused, then a lighter back off set of 5-8 but with a 10-15 rep weight
Low Incline DB Press 1x6-10
Dips 1 weighted set then maybe 1 set with bodyweight
Rear Delts 2-4 sets 10-30 reps
Wednesday:
Benchpress 6x3 @ 45-50% form work and speed work
Squat work up to a single then one or two higher rep sets of 4-10
Military Press - continue with 5/3/1 method
Leg Press 3x20
Zercher Back Extension 3x10-15
Friday:
Deadlift pramid to a set of 5
RDL 3 sets of 10-15 reps
chins 3-4 sets with bodyweight
rows 3-4 sets
its a little fucked up but after this iv got a deload, and it will allow for maximum bench progression, this saturday is my comp and then the week after if I have qualifyed iv got a comp on the saturday I think or it may be the sunday, thats the reason for the decreased volume of pressing as except for dips I will only be doing 1 work set. I know lifting before the comp in the same week is kinda silly but if I feel overtrained I will cut it out, Im just experiementing and I know I can recovery fully in 7-9 days, I wont be maxing or hitting failure on any upper body stuff.
after that Im pretty sure Im gonna do 5/3/1 and Im just singling out my exercises for that. One of the things Im gonna work on in the next few months is slowly bringing out my grip on the benchpress another 2inches on each hand or so
Monday-
Benchpress work up to a single, double or maybe triple paused, then a lighter back off set of 5-8 but with a 10-15 rep weight
Low Incline DB Press 1x6-10
Dips 1 weighted set then maybe 1 set with bodyweight
Rear Delts 2-4 sets 10-30 reps
Wednesday:
Benchpress 6x3 @ 45-50% form work and speed work
Squat work up to a single then one or two higher rep sets of 4-10
Military Press - continue with 5/3/1 method
Leg Press 3x20
Zercher Back Extension 3x10-15
Friday:
Deadlift pramid to a set of 5
RDL 3 sets of 10-15 reps
chins 3-4 sets with bodyweight
rows 3-4 sets
its a little fucked up but after this iv got a deload, and it will allow for maximum bench progression, this saturday is my comp and then the week after if I have qualifyed iv got a comp on the saturday I think or it may be the sunday, thats the reason for the decreased volume of pressing as except for dips I will only be doing 1 work set. I know lifting before the comp in the same week is kinda silly but if I feel overtrained I will cut it out, Im just experiementing and I know I can recovery fully in 7-9 days, I wont be maxing or hitting failure on any upper body stuff.
after that Im pretty sure Im gonna do 5/3/1 and Im just singling out my exercises for that. One of the things Im gonna work on in the next few months is slowly bringing out my grip on the benchpress another 2inches on each hand or so
Ok, Im probably 90% sure Im going to do the 5/3/1 after me meets, the high rep stuff at the start where Im hitting rep pr's will be a good change of pace and hopefully Ill get some growth from it, also it will go along with what I got told by the SHW PL'er I met that I shouldnt need to go under 5 reps. It will give me a deload which I will need soon. The 5/3/1 also calls for a deload week on all big 4 lifts every month. Im trying not to think about this too much because the shitty slow progress pisses me off, but everything else seems good and that template has worked for me before. I am going to start out doing 3 assistance exercises for my presses, and 2 assistance exercises for my squats and deads with some weighted core work on those days too. I will be hitting calves twice a week, mondays and fridays with 2-6 sets.
Deadlift assistance will be chins, rows and zercher weighted hypers
Benchpress assistance will be dumbell presses, tri extensions and rear delt flye's
Squat assistance will be leg press, RDL and weighted ab work*
Military assistance will be dips, lateral raises and either shrugs or upright rows
*for this weighted decline situps will be my main focus, but I will also use hanging leg raises, weighted side bends and the ab wheel, I will probably do 2-3 ab exercises per workout and always do the situps, with 1 or 2 of the others
Deadlift assistance will be chins, rows and zercher weighted hypers
Benchpress assistance will be dumbell presses, tri extensions and rear delt flye's
Squat assistance will be leg press, RDL and weighted ab work*
Military assistance will be dips, lateral raises and either shrugs or upright rows
*for this weighted decline situps will be my main focus, but I will also use hanging leg raises, weighted side bends and the ab wheel, I will probably do 2-3 ab exercises per workout and always do the situps, with 1 or 2 of the others
Im carrying on with the routine iv been doing all along, given it some thought and theres no need to change
Today - bench day
Benchpress
(all reps were paused)
bar x 5
88 x 5
121 x 3
149 x 3
176 x 1
198 x 1 PR
99 x 3 x 3 (dynamic)
CGBP
132 x 10 (easy) PR
Low Incline DB Press weaker on these this week...
72lb DB's x 7
72lb DB's x 5 shouldnt have bothered with this set...
Weighted Neutral Chins
3 sets of 5 dead-hang reps with bodyweight + 3lbs PR
-bodyweight 198lbs
Standing Cable Rear Delt Flye
1 plate on each side x 30 reps PR
2 plates on each side x 10 reps x 3 sets PR
Standing Calf Raise PR for rest pauses
97lbs x 15 reps
-rest pause-
97lbs x 10 reps
-rest pause-
97lbs x 10 reps
-Lots of Calf Stretching-
Smith Machine Reverse Grip Press 30 secs rest between sets, so used kinda light weight
91lbs x 8
124lbs x 8
124lbs x 8
124lbs x 8 PR
CGBP and rev grip press were only PR's because either I havnt done them in so long or I have never done them before...
Today - bench day
Benchpress
(all reps were paused)
bar x 5
88 x 5
121 x 3
149 x 3
176 x 1
198 x 1 PR
99 x 3 x 3 (dynamic)
CGBP
132 x 10 (easy) PR
Low Incline DB Press weaker on these this week...
72lb DB's x 7
72lb DB's x 5 shouldnt have bothered with this set...
Weighted Neutral Chins
3 sets of 5 dead-hang reps with bodyweight + 3lbs PR
-bodyweight 198lbs
Standing Cable Rear Delt Flye
1 plate on each side x 30 reps PR
2 plates on each side x 10 reps x 3 sets PR
Standing Calf Raise PR for rest pauses
97lbs x 15 reps
-rest pause-
97lbs x 10 reps
-rest pause-
97lbs x 10 reps
-Lots of Calf Stretching-
Smith Machine Reverse Grip Press 30 secs rest between sets, so used kinda light weight
91lbs x 8
124lbs x 8
124lbs x 8
124lbs x 8 PR
CGBP and rev grip press were only PR's because either I havnt done them in so long or I have never done them before...
why 1 set of cgbp? and why start db press with 72lbs? why 30 reps for cable rear delt flyes?
CGBP just as I was deloading the benchpress bar i felt like it
db press my plan was to hit 72'sx10 then a set with the 77's, I hit 72's for 9 reps last time but as i said i was weaker today. If your asking why i didnt do warmups well Im already warm from the benchpress before...
shoulders are slow twitch and for laterals and rear delt flyes i usually do them 10-20 reps that 30 rep set though i just had a little more in me so i took it further, got a nice burn going anyway...
well for db press u still want volume. otherwise the 5x5 should just be 1x5? anyway good work
normally i would have done something like 45's x 8, 72's x 10, 77's x 6...
when i get to 88's for like 10 reps idk what to do because they are the biggest in the gym lol i guess ill have to swap to low incline BB press...
Tblock1
New member
F' I'm in the same situation, the db's at my gym suck and now it's stopping me from moving foward, I bet my bench would be like 30 pounds higher if I had better db's lol.
F' I'm in the same situation, the db's at my gym suck and now it's stopping me from moving foward, I bet my bench would be like 30 pounds higher if I had better db's lol.
aslong as I can still progress Im thinking of doing them until I can get like 3 sets of 12 reps with the heaviest ones, which wont be until summer time anyway, but if I stall before that then Ill swap anyway
dumbell rows are close to maxing out too, heaviest dumbells for 15 reps, my PR with them is 25 before i got injured, when I get to the 40-50 rep range I think Ill have to stop them lol. 88's x 50 would be bad ass though!
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Today - Squat Day
ATG Squats
110 x 5
154 x 3
187 x 1
215 x 1
237 x 1 PR
176 x 20 35lb PR!!
Strict RDL
110 x 10
182 x 15
182 x 15 PR
220 x 5 PR
Cybex Leg Press (deep)
230 x 20
230 x 20 - could be a PR...
Weighted Highest Decline Situps
bw + 17lb DB behind the head x 12 PR
bw + 22lb DB behind the head x 7 PR
bw x 20
Ab Wheel
2 sets 12 reps PR
Forearms:
3 sets 15 reps reverse BB wrist curls
3 sets 15 reps, 1 set 12 reps behind the back wrist curl
3 sets 20 reps reverse EZ curl
pumped forearms!
sick squats too!
ATG Squats
110 x 5
154 x 3
187 x 1
215 x 1
237 x 1 PR
176 x 20 35lb PR!!
Strict RDL
110 x 10
182 x 15
182 x 15 PR
220 x 5 PR
Cybex Leg Press (deep)
230 x 20
230 x 20 - could be a PR...
Weighted Highest Decline Situps
bw + 17lb DB behind the head x 12 PR
bw + 22lb DB behind the head x 7 PR
bw x 20
Ab Wheel
2 sets 12 reps PR
Forearms:
3 sets 15 reps reverse BB wrist curls
3 sets 15 reps, 1 set 12 reps behind the back wrist curl
3 sets 20 reps reverse EZ curl
pumped forearms!
sick squats too!
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I just did my qualifier, I was planning on lifting in the 90kg weight class but before I set off I weighed 92kg, that is 4.5lbs too high. I got there, stripped down to my singlet and took my shoes off then took a big piss and weighed in at 89.2kg lol. Only just made it. Anyway I benched 182lb which qualifies me and then also benched 198 which qualifies me for the 100kg weight class incase I weigh in too heavy for the championships which is next weekend.
Also, nobody has ever qualified in these weight classes in my age class so unless someone else this year aswell as my qualified and benches more than me, then whatever I manage to bench will go down as a british record!
I plan on eating as clean as I can this week and doing a little more cardio to try and make weight for the 90kg weight class.
Also, nobody has ever qualified in these weight classes in my age class so unless someone else this year aswell as my qualified and benches more than me, then whatever I manage to bench will go down as a british record!
I plan on eating as clean as I can this week and doing a little more cardio to try and make weight for the 90kg weight class.
I asked one of the chairmen type people and they said not to worry about it, nobody managed to qualify last year and there is (i think) less than 5 people in the 14-15 y/o catagory who are even members!
the hardest thing is the commands, when they lift the bar out for you you have to wait with it locked out until they say "start" then you have to rest it on your chest until they say "press" then when you have pressed it to fully locked out position you have to wait till they say "rack" then you can rack it. if you do any one of these too early then you fail the lift.
If I didnt have to do that I would go for 226
good job bud
Scotsman
New member
Welcome to powerlifting bro. My first contest I racked my opener early so it didn't count. Luckily I got the second lift in pretty easy.
Congrats on the meet too.
Cheers,
Scotsman
thanks man ill let all you guys know how it goes and get some pics maybe a video if im allowed
thanks gladiator too
I forgot to mension in this fed your feet have to be flat and your head has to stay on the bench, the head thing is annoying because I have always let my head come off the bench so if Im not concentrating I will fail a lift because of that. And the feet thing means its harder to get a good arch and again not how I have normally lifted.
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Dude I always lift my head! That sucks
yeah, its pointless it gives u no advantage and its just another little thing that makes it easier to fail a lift. I only get a 4th attempt if I can pass all of my first 3 lifts too, Ill have to see how it goes, either way im not benching again until the comp, I might do some dumbell work today though after shoulders...
i would really fo cus on not letting your head get off the bench, start with lighter weight while keeping your head down and move up to heavy weight and keep ur head down the whole time
glad - I dont have time, someone will remind be before I do my lifts in the comp and Ill just remember not to lift it, Im gonna do some light benching on wednesday and practise form though.
Today:
Standing BB Military
bar x 8
66 x 5
83 x 3
99 x 10 PR (i think)
Wide Grip Chins
bodyweight: 201lbs
1st Set: 4 reps
2nd Set: 4 reps
3rd Set: 4 reps
4th Set: 4 reps
5th Set: 4 reps
6th Set: 4 reps PR
(slow negatives)
Rows:
Bent Over BB:
138 x 10
138 x 10
138 x 9
154 x 6
One Arm DB:
88lb DB x 20 on each arm (no straps)
Low Incline DB Press
3 sets of 8 reps with 66lb DB's PR
Triset - did this 3 times:
A1: seated Db laterals 17lb DB's x 8 reps
A2: DB front raise 17lb DB's x 10 reps
A3: Seated DB Press 39lb DB x 8 reps for first set, then 33lb DB's x 10 for next two sets
fuck Im not doing seated db presses again at my gym they suck with the new benches that my gym just got and its a bitch trying to get even the light dumbells up after your pre exhausted like that...
Seated Machine Military Press:
7 plates x 10 reps x2 sets
Standing Calf Raise
102lbs x 15
-rest pause-
102lbs x 10
-rest pause-
102lbs x 10 PR
Today:
Standing BB Military
bar x 8
66 x 5
83 x 3
99 x 10 PR (i think)
Wide Grip Chins
bodyweight: 201lbs
1st Set: 4 reps
2nd Set: 4 reps
3rd Set: 4 reps
4th Set: 4 reps
5th Set: 4 reps
6th Set: 4 reps PR
(slow negatives)
Rows:
Bent Over BB:
138 x 10
138 x 10
138 x 9
154 x 6
One Arm DB:
88lb DB x 20 on each arm (no straps)
Low Incline DB Press
3 sets of 8 reps with 66lb DB's PR
Triset - did this 3 times:
A1: seated Db laterals 17lb DB's x 8 reps
A2: DB front raise 17lb DB's x 10 reps
A3: Seated DB Press 39lb DB x 8 reps for first set, then 33lb DB's x 10 for next two sets
fuck Im not doing seated db presses again at my gym they suck with the new benches that my gym just got and its a bitch trying to get even the light dumbells up after your pre exhausted like that...
Seated Machine Military Press:
7 plates x 10 reps x2 sets
Standing Calf Raise
102lbs x 15
-rest pause-
102lbs x 10
-rest pause-
102lbs x 10 PR
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nice military... cya on em soon babe
you currently doing anything to progress with chins?
Im going to progress as a unit of total reps instead of just trying to rep PR the first set, so I did 6x4 (24 total reps) today so next session Ill probably 7x4 (28 total reps) then 6x5 (30 total reps) or something like that, iv not really thought it out properly yet...
and if all goes to plan my military is gonna start going up now but Ill talk about that in a later post
Scotsman
New member
Lifting your head does give you an advantage if you are wearing a bench shirt. It makes closed back and some open back shirts easier to touch in. Hence the reason a lot of feds don't allow it, even raw divisions where the rule just carried over.
Cheers,
Scotsman
Oh right, I didnt realise
how does lifting ur head make a raw lift easier?
he said it makes an equipped benchpress easier because it makes it easier to pull the bar down to your chest which can become difficult when you have a tight bench suit, and that the head thing just crossed over to raw feds, Im guessing because the fed im lifting in has a division for single ply and a division for raw they just decided to use the same rule for both.
oh got it
Today - Deadlifts
Deads
132 x 5
198 x 5
253 x 2
286 x 5
242 x 7 deficit, bar at ankles PR
Deep Dips
50lbs of assistance x 10
bw x 5
bw + 33lbs x 5
(bodyweight is 202lbs)
Lying Floor Extensions
bar x 5
47lbs x 8
69lbs x 9
80lbs x 9 PR
91lbs x 3 PR
Pushdowns on Lat Pulldown Station
1x5 7 plates PR
2x10 6 plates PR
1x20 3 plates w/ rope
Weighted Hypers
bw + 36lbs x 15 reps x3 sets PR
gonna stop the deficit deadlifts now
cool workout, now Im just gonna rest up till the comp on saturday
EDIT: forgot to mension, Iv added 33lbs to my deadlift this month and so starting next week if I can keep the 5 rep sets I will start setting all time deadlift PR's, instead of just PR's since my injury
Deads
132 x 5
198 x 5
253 x 2
286 x 5
242 x 7 deficit, bar at ankles PR
Deep Dips
50lbs of assistance x 10
bw x 5
bw + 33lbs x 5
(bodyweight is 202lbs)
Lying Floor Extensions
bar x 5
47lbs x 8
69lbs x 9
80lbs x 9 PR
91lbs x 3 PR
Pushdowns on Lat Pulldown Station
1x5 7 plates PR
2x10 6 plates PR
1x20 3 plates w/ rope
Weighted Hypers
bw + 36lbs x 15 reps x3 sets PR
gonna stop the deficit deadlifts now
cool workout, now Im just gonna rest up till the comp on saturday
EDIT: forgot to mension, Iv added 33lbs to my deadlift this month and so starting next week if I can keep the 5 rep sets I will start setting all time deadlift PR's, instead of just PR's since my injury
good deads bro. Fuck when I do hypers I grab a 35lb plate and can barely do 3 sets of 15. Like it fuckin burns hella bad, maybe thats because I was on cycle so I had terrible low back pumps. Cant believe youre 202! lol wtf are lying floor extensions and pushdowns?
I think I may be holding some water weight from creatine, on an empty stomach in the morning Im back down to 196 anyway.
I do my weighted hypers with a bar held in the same position you would for a zercher squat, so I hold the bar in the pit of my elbows, I prefer doing that than doing it with a plate, I also think holding a plate to your chest may be easier, but I could be wrong. But yeah hypers give me an insane lower back pump too especially as I hold each rep at the top with a squeeze for a second
Lying floor extensions are basically skullcrushers while lying on the floor so the plates hit the floor and its a dead weight for each rep, its like deadlifting for your triceps lol. Ill put a video at the end of how u do them. And pushdowns are just tricep pressdowns just a differant name lol, you know what exercise I mean now? Standing up straight with a cable and short bar or rope attachment?
This is what I mean by the floor extensions:
Tblock1
New member
I think I may be holding some water weight from creatine, on an empty stomach in the morning Im back down to 196 anyway.
I do my weighted hypers with a bar held in the same position you would for a zercher squat, so I hold the bar in the pit of my elbows, I prefer doing that than doing it with a plate, I also think holding a plate to your chest may be easier, but I could be wrong. But yeah hypers give me an insane lower back pump too especially as I hold each rep at the top with a squeeze for a second
Lying floor extensions are basically skullcrushers while lying on the floor so the plates hit the floor and its a dead weight for each rep, its like deadlifting for your triceps lol. Ill put a video at the end of how u do them. And pushdowns are just tricep pressdowns just a differant name lol, you know what exercise I mean now? Standing up straight with a cable and short bar or rope attachment?
This is what I mean by the floor extensions:
That looks like a great exercise shit might have to give that a try sometime. Nice deads you are almost back to full capacity
That looks like a great exercise shit might have to give that a try sometime. Nice deads you are almost back to full capacity
yeah man except i dont bounce the reps like that, i let the bar reset on the floor, i loved them
Tblock1
New member
I still can't get over how vascular that guys forerarms are, mine get pretty vascular but that guys veins look like they are like an inch out of his skin lol
yeah the dude is a beast i was gonna post this vid of him doing some poses in the gym but he deleted it, he has the sickest forearms ever though, and he has a vid of him curling 90lb dumbells for 4 reps on each arm and EZ curling 180x6 and straight bar curling 190x5 
he claims to be natural too and rarely does cardio
I may go to the gym on friday and do some calves and cardio...
he claims to be natural too and rarely does cardio
I may go to the gym on friday and do some calves and cardio...
oh got it. My gym is way too small to do the skullcrushers like deadlifts lol. I know what pushdowns are.
Today -
15mins cycling
Seated Calf Raise Machine
90lbs x 15
-rest pause-
90lbs x 10
-rest pause-
90lbs x 10 PR
Benchpress
about 10 sets of 1-5 reps with light weight ranging from just the bar to 132, practising form and technique and going through the commands in my head. Stretched calves between sets
15mins cycling
didnt eat that much today, and weighed 196 after my workout before i drank my shake though, i think im gonna weigh in tomorrow morning around 197-198 and just make it
15mins cycling
Seated Calf Raise Machine
90lbs x 15
-rest pause-
90lbs x 10
-rest pause-
90lbs x 10 PR
Benchpress
about 10 sets of 1-5 reps with light weight ranging from just the bar to 132, practising form and technique and going through the commands in my head. Stretched calves between sets
15mins cycling
didnt eat that much today, and weighed 196 after my workout before i drank my shake though, i think im gonna weigh in tomorrow morning around 197-198 and just make it
Good luck
thanks bro glad to see u in here at last
It's a special event so i decided to show up for my boy!
Today - Squat Day, a little less volume than usual
ATG Squats
88 x 5
110 x 5
132 x 5
165 x 3
198 x 1
220 x 8 Big PR
RDL
110 x 10
187 x 15 PR
231 x 5 PR
Deep Leg Press
250 x 25 PR
280 x 12 PR
315 x 6 maybe a PR too...
Highest Decline Weighted Situps
bw x 20
bw + 28lb DB behind the neck x 8 PR
Ab Wheel
2 sets of 15 PR
50 none stop walking lunges (25 per leg) with bodyweight + a 25lb weighted vest PR
awesome workout, would have normally done another set of weighted situps but i was working in with guys who were doing 50 reps per set each so it was taking forever and i had to go so i moved on...
pleased with that squat PR though last time i only managed 220x4, so i had a rep increase of 100%
ATG Squats
88 x 5
110 x 5
132 x 5
165 x 3
198 x 1
220 x 8 Big PR
RDL
110 x 10
187 x 15 PR
231 x 5 PR
Deep Leg Press
250 x 25 PR
280 x 12 PR
315 x 6 maybe a PR too...
Highest Decline Weighted Situps
bw x 20
bw + 28lb DB behind the neck x 8 PR
Ab Wheel
2 sets of 15 PR
50 none stop walking lunges (25 per leg) with bodyweight + a 25lb weighted vest PR
awesome workout, would have normally done another set of weighted situps but i was working in with guys who were doing 50 reps per set each so it was taking forever and i had to go so i moved on...
pleased with that squat PR though last time i only managed 220x4, so i had a rep increase of 100%
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its a rep increase of 100 % But still good job! Thats how I work out I get my volume in before my last heavy set but I make sure Im not fatigued
Andalite
Elite Bodybuilder
bbwwaaaahahahahahhahahahahhahahahaha
Jdid is going to have to DO WORK to catch up to you now lol
hell yeah!
I like that all information and i also want to know more about that.I like to ask that is there weightlifting is really helpful for fat burn or loosing weight ?I have heard from many friends and they also tell me for that, but i am afraid that i have fat and if i do weightlifting and my body growing up then what should i do ?So that i like to know more about that. Thanks for this post.
not sure I know what you mean, yes weightlifting is helpful for fat loss, maybe you should make a new thread instead of posting it here.
Today - Overhead Day
20mins cycling
Standing BB Military
bar x 8
66 x 5
88 x 3
105 x 8 PR
Deep Dips
25lbs of assistance x 10
bodyweight x 5
bodyweight + 36lbs x 5
Superset A1 & A2:
A1: Standing Strict Laterals
3 sets of 9 reps with 17lb dumbells PR
A2: Seated Machine Shoulder Press
3 sets of 11 reps with 6 plates on the machine PR
crazy shoulder burn!
Lying Floor Extensions
bar x 9
77 x 9
105 x 6 couldnt lock 7th out
Straight Bar Skullcrushers - swapped to these cause I was pissed I didnt PR the floor extensions
105 x 6 used a little cheat on the last rep PR
Seated DB Overhead Extension
33lb DB x 9
61lb DB x 9 PR
20mins cycling
sick workout, just trying to decide what type of tricep exercises Im going to keep, the skullcrushers kinda hurt my elbows a bit but they are a number one tricep exercise that loads of people love, I just dont want my tendonitis to well up in my elbows again or start to have bad elbows at 30 because of doing these from so young, so Im tempted to do the overhead dumbell extensions... I think Im gonna put in CGBP to my benchpress day when I have moved my benchpress grip out about another inch on each hand, or I may do rolling BB tricep extensions or decline CGBP... not decided yet. Im disliking pushdowns more each time I do them so I doubt I will do those....
20mins cycling
Standing BB Military
bar x 8
66 x 5
88 x 3
105 x 8 PR
Deep Dips
25lbs of assistance x 10
bodyweight x 5
bodyweight + 36lbs x 5
Superset A1 & A2:
A1: Standing Strict Laterals
3 sets of 9 reps with 17lb dumbells PR
A2: Seated Machine Shoulder Press
3 sets of 11 reps with 6 plates on the machine PR
crazy shoulder burn!
Lying Floor Extensions
bar x 9
77 x 9
105 x 6 couldnt lock 7th out
Straight Bar Skullcrushers - swapped to these cause I was pissed I didnt PR the floor extensions
105 x 6 used a little cheat on the last rep PR
Seated DB Overhead Extension
33lb DB x 9
61lb DB x 9 PR
20mins cycling
sick workout, just trying to decide what type of tricep exercises Im going to keep, the skullcrushers kinda hurt my elbows a bit but they are a number one tricep exercise that loads of people love, I just dont want my tendonitis to well up in my elbows again or start to have bad elbows at 30 because of doing these from so young, so Im tempted to do the overhead dumbell extensions... I think Im gonna put in CGBP to my benchpress day when I have moved my benchpress grip out about another inch on each hand, or I may do rolling BB tricep extensions or decline CGBP... not decided yet. Im disliking pushdowns more each time I do them so I doubt I will do those....
pushdowns are gay, stick to
cgbp
dips
lockouts?
cgbp
dips
lockouts?
JDid23
New member
ugh- do i have to get the post where you tell me machines are gay, but you do lat pulldowns, tricep pushdowns, and some other machine shit?
Pushdowns are fine man- if skulls hurt him and he enjoys doing pushdowns, why not do pushdowns?
Lockouts? You mean rack lockouts for bench?
I want a tricep extension in there, I'm just trying to decide which one, it will probably be rmtge OHE with a DB until I get to the biggest dumbell
of course I will probably always do dips, but there was no point of my doing CGBP before cause my bench grip was only like 2 inches on each side outside shoulder width which is why I said shen I have managed to bring my bench grip out a bit I will add in CGBP
I would love to do board presses but
1. I have no boards
2. Getting boards to the gym would be hard cause I don't drive
3. I train alone
I want a tricep extension in there, I'm just trying to decide which one, it will probably be rmtge OHE with a DB until I get to the biggest dumbell
of course I will probably always do dips, but there was no point of my doing CGBP before cause my bench grip was only like 2 inches on each side outside shoulder width which is why I said shen I have managed to bring my bench grip out a bit I will add in CGBP
I would love to do board presses but
1. I have no boards
2. Getting boards to the gym would be hard cause I don't drive
3. I train alone
Don't go so heavy lil nig
Do sets of 10-15 reps. There is no reason to do sets of 6 with any single joint exercise imo.
Especially an exercise that puts so much torque on your joints.
Have you thought about doing pullover/press with the ez curl bar?
Nice PRs btw
Jdid that's the thing; I'm not enjoying pushdowns ATM but it's ok, If I like an exercise the fact that it is a machine or something won't stop me, hence the reason I used to do BTN smith press and now I'm doing machine shoulder presses lol
SL: I have found 6-9 to be a good rep range for my tris although I did a couple sets of 12-15 each week too, but I really think the weighted dips in the 6-9 rep range made the biggest differance, sets of 10+ suck for triceps IMO because they are so fast twitch they burn out after that. Although I agree about the skulls, I'm not doing them as heavy anymore, last week I worked up to a triple with them
and my elbows kinda hurt today. I think I'm gonna do sets of 5 on dips, 6-9 for CGBP, 8-10 for tri extensions but finish with a high rep set or two of 15-20 although this won't all be on the same day
SL: I have found 6-9 to be a good rep range for my tris although I did a couple sets of 12-15 each week too, but I really think the weighted dips in the 6-9 rep range made the biggest differance, sets of 10+ suck for triceps IMO because they are so fast twitch they burn out after that. Although I agree about the skulls, I'm not doing them as heavy anymore, last week I worked up to a triple with them
and my elbows kinda hurt today. I think I'm gonna do sets of 5 on dips, 6-9 for CGBP, 8-10 for tri extensions but finish with a high rep set or two of 15-20 although this won't all be on the same day
I dont use machines. Dude maybe you should listen to older guys with experience. No one ever got big tris from pushdowns
JDid23
New member
sorry to invade your thread EM, and sorry if my post came off as rude gladiator, but as you said,
also, the reason i don't hate machines as much as i used to is because guys on here have taught me that as long as you have the big lifts, it's not going to hurt you that much doing tricep pushdowns.
sry if mine came off rude too bro. its fine to do pushdowns but my thinking is gradually switching to the 5x5 and 5x3 so i find accessory work unnecessary.
Basically i dont use them but what works for me might not work for everyone
machines have their place in training, but like I said before right now I dislike pushdowns. I used to be fully against any machines or cables but as I took my training into my own hands a little more and tryed a few things out Iv realised they are quite cool sometimes. For a while I was addicted to leg extensions 
lol
tomorrow if I can keep with 5 rep sets I will be into all time deadlift PR land! Im excited
loltomorrow if I can keep with 5 rep sets I will be into all time deadlift PR land! Im excited
Tblock1
New member
machines have their place in training, but like I said before right now I dislike pushdowns. I used to be fully against any machines or cables but as I took my training into my own hands a little more and tryed a few things out Iv realised they are quite cool sometimes. For a while I was addicted to leg extensions
tomorrow if I can keep with 5 rep sets I will be into all time deadlift PR land! Im excited
Kill that shit! Sometimes machines are fun but I think the last time I used them was a couple months ago doing lat pulldowns....it's been a while.
Iv been real ill with what I think is an ear infection, been in bed alot of the time and couldnt work out on friday. came on friday afternoon and got so bad I just sat in a chair for most of the evening. Its a little better today but not much.
Good thing is I just ate 60g of protein, 30g fat and 150g of carbs for breakfast
Good thing is I just ate 60g of protein, 30g fat and 150g of carbs for breakfast
So as I said Iv been very ill lately, I didnt eat much yesterday, the big breakfast killed my appetite and so did the ear ache. I had one other meal apart from that and a snack.
My ear felt a little better today and although I probably shouldnt have I went for a morning workout. I wasnt expecting much because 1. I hate morning workouts and 2. my ear hurt and I hadnt eaten much the day before
anyway...
15mins cycling
Deadlifts
132 x 5
198 x 5
253 x 3
292 x 5 PR
Wide Grip Chins
5 sets of 5 deadhang reps with slow negatives using only bodyweight. PR
bodyweight = 199
Bent Over Rows <-- beginning to hate these
138 x 10
138 x 9
stopped here cause I was getting pissed
One Arm DB Rows - didnt use straps for these or any other lift for that matter
88lb DB x 18 per arm
Weighted Hypers
3 sets of 10 with 44lbs of extra weight PR
Seated Cable Row
3 sets of 10 with the stack PR (I think)
20mins cycling
I think Im gonna swap to underhand rows or just get a metal rod that I can use to attach more weight to the stack and do seated cable rows. I should really learn to do pendlay rows though...
I should get a deadlift video up soon after I was injured if worked on my form a little and would like to get some opinions on it
My ear felt a little better today and although I probably shouldnt have I went for a morning workout. I wasnt expecting much because 1. I hate morning workouts and 2. my ear hurt and I hadnt eaten much the day before
anyway...
15mins cycling
Deadlifts
132 x 5
198 x 5
253 x 3
292 x 5 PR
Wide Grip Chins
5 sets of 5 deadhang reps with slow negatives using only bodyweight. PR
bodyweight = 199
Bent Over Rows <-- beginning to hate these
138 x 10
138 x 9
stopped here cause I was getting pissed
One Arm DB Rows - didnt use straps for these or any other lift for that matter
88lb DB x 18 per arm
Weighted Hypers
3 sets of 10 with 44lbs of extra weight PR
Seated Cable Row
3 sets of 10 with the stack PR (I think)
20mins cycling
I think Im gonna swap to underhand rows or just get a metal rod that I can use to attach more weight to the stack and do seated cable rows. I should really learn to do pendlay rows though...
I should get a deadlift video up soon after I was injured if worked on my form a little and would like to get some opinions on it
Tblock1
New member
How did 292 feel? Like cold you have gotten more reps at that or was that about max? Why are you getting pissed at rows? Is it that you are not gaining strength or what? I know you don't like going lower reps with barbell rows, but I think you should try 5 rep sets, my strength has shot through the roof doing those
BTW, you are doing a lot of cycling. Doesn't that get boring as hit? What kind of pace do you hold for that? Nice workout! (sorry for all the questions lol)What I Ate Today
Meal 1:
1 scoop whey-to-build-muscle
400ml whole milk
1oz Oatmeal
1 large banana
Totals:
46g protein, 69g carbs, 19g fat
Meal 2:
5 whole large eggs
2 slices of thick sliced wholemeal bread
2g fish oil
vitamins
Totals: 46g protein, 42g carbs, 28g fat
-workout-
Meal 3: (post workout)
2 scoops whey-to-build-muscle
400ml 1% milk
100g winegums
Totals: 65g protein, 90g carbs, 6g fat
Meal 4: post workout meal #2
7oz extra lean steak
1.5oz white rice
1 large portion broccoli
2g cod liver oil
Totals: 55g protein, 32g carbs, 12.5g fat
Meal 5:
6oz extra lean steak
250g potatoe
55g cheddar cheese
500ml whole milk
2g fish oil
Totals: 81g protein, 69g carbs, 39g fat
Meal 6: (snack)
500ml whole milk
1 medium green apple
Totals: 17g protein, 47g carbs, 20g fat
Meal 7:
200g organic cottage cheese
2oz oats
100g blueberries
2oz dried apricots
200ml whole milk
30g natural peanut butter
2g cod liver oil
Totals: 48g protein, 80g carbs, 30g fat
Daily Totals:
358g protein
429g carbs
155g fat
this puts me at 4233kcals
hell yeah!
Meal 1:
1 scoop whey-to-build-muscle
400ml whole milk
1oz Oatmeal
1 large banana
Totals:
46g protein, 69g carbs, 19g fat
Meal 2:
5 whole large eggs
2 slices of thick sliced wholemeal bread
2g fish oil
vitamins
Totals: 46g protein, 42g carbs, 28g fat
-workout-
Meal 3: (post workout)
2 scoops whey-to-build-muscle
400ml 1% milk
100g winegums
Totals: 65g protein, 90g carbs, 6g fat
Meal 4: post workout meal #2
7oz extra lean steak
1.5oz white rice
1 large portion broccoli
2g cod liver oil
Totals: 55g protein, 32g carbs, 12.5g fat
Meal 5:
6oz extra lean steak
250g potatoe
55g cheddar cheese
500ml whole milk
2g fish oil
Totals: 81g protein, 69g carbs, 39g fat
Meal 6: (snack)
500ml whole milk
1 medium green apple
Totals: 17g protein, 47g carbs, 20g fat
Meal 7:
200g organic cottage cheese
2oz oats
100g blueberries
2oz dried apricots
200ml whole milk
30g natural peanut butter
2g cod liver oil
Totals: 48g protein, 80g carbs, 30g fat
Daily Totals:
358g protein
429g carbs
155g fat
this puts me at 4233kcals
hell yeah!
Today - Benchpress Day
20mins cycling
Benchpress
bar x 5
99 x 5
121 x 5
143 x 5
165 x 3
187 x 8 PR
Low Incline DB Press
39's x 10
55's x 8 - already had a bit of a chest pump, I love this exercise!
66's x 9
66's x 9
66's x 9 PR
Cable Crossover - just felt like it today
50lbs on each side x 12 PR
50lbs on each side x 11 shoulders started bothering me
cable crossover irritates my shoulders sometimes, although I love the exercise as a finisher Im not gonna do it anymore cause Im cautios of my joints. This was just a one-off doing it today anyway.
Standing Calf Raise - counting the smith bar as 45 but I may be wrong...
128lbs x 15
-rest pause-
128lbs x 10
-rest pause-
128lbs x 10 PR
Lying Leg Curl - squeeze at the top
65lbs x 12
-rest pause-
65lbs x 10
-rest pause-
65lbs x 8 PR
Standing Cable Rear Delt Flye
20lbs on each side x 14
20lbs on each side x 14
20lbs on each side x 14 PR
stretched my calves for 30seconds each side between each set of those flyes
CGBP
bar x 9
88 x 9
110 x 9
132 x 9
154 x 7 PR
20mins cycling
cool workout, lol I hated dropping back down to 187 for my bench
on those cables I used for the flyes and cable crossover Im not sure if that is the exact poundages, it may be a bit off
20mins cycling
Benchpress
bar x 5
99 x 5
121 x 5
143 x 5
165 x 3
187 x 8 PR
Low Incline DB Press
39's x 10
55's x 8 - already had a bit of a chest pump, I love this exercise!
66's x 9
66's x 9
66's x 9 PR
Cable Crossover - just felt like it today
50lbs on each side x 12 PR
50lbs on each side x 11 shoulders started bothering me
cable crossover irritates my shoulders sometimes, although I love the exercise as a finisher Im not gonna do it anymore cause Im cautios of my joints. This was just a one-off doing it today anyway.
Standing Calf Raise - counting the smith bar as 45 but I may be wrong...
128lbs x 15
-rest pause-
128lbs x 10
-rest pause-
128lbs x 10 PR
Lying Leg Curl - squeeze at the top
65lbs x 12
-rest pause-
65lbs x 10
-rest pause-
65lbs x 8 PR
Standing Cable Rear Delt Flye
20lbs on each side x 14
20lbs on each side x 14
20lbs on each side x 14 PR
stretched my calves for 30seconds each side between each set of those flyes
CGBP
bar x 9
88 x 9
110 x 9
132 x 9
154 x 7 PR
20mins cycling
cool workout, lol I hated dropping back down to 187 for my bench
on those cables I used for the flyes and cable crossover Im not sure if that is the exact poundages, it may be a bit off
hell yeah bro!
I just realised how much volume I did today
my benchpress day is supposed to be:
bench work up to 1 set
low incline db 2-3 sets
rear delt flye 3 sets
CGBP work up to 1 set
Today - Benchpress Day
20mins cycling
Benchpress
bar x 5
99 x 5
121 x 5
143 x 5
165 x 3
187 x 8 PR
Low Incline DB Press
39's x 10
55's x 8 - already had a bit of a chest pump, I love this exercise!
66's x 9
66's x 9
66's x 9 PR
Cable Crossover - just felt like it today
50lbs on each side x 12 PR
50lbs on each side x 11 shoulders started bothering me
cable crossover irritates my shoulders sometimes, although I love the exercise as a finisher Im not gonna do it anymore cause Im cautios of my joints. This was just a one-off doing it today anyway.
Standing Calf Raise - counting the smith bar as 45 but I may be wrong...
128lbs x 15
-rest pause-
128lbs x 10
-rest pause-
128lbs x 10 PR
Lying Leg Curl - squeeze at the top
65lbs x 12
-rest pause-
65lbs x 10
-rest pause-
65lbs x 8 PR
Standing Cable Rear Delt Flye
20lbs on each side x 14
20lbs on each side x 14
20lbs on each side x 14 PR
stretched my calves for 30seconds each side between each set of those flyes
CGBP
bar x 9
88 x 9
110 x 9
132 x 9
154 x 7 PR
20mins cycling
cool workout, lol I hated dropping back down to 187 for my bench
on those cables I used for the flyes and cable crossover Im not sure if that is the exact poundages, it may be a bit off
Nice Pr's dude! good bench. I think you benefit more from 5-8 reps, where as i benefit from <5 reps
Iv not done 8 reps for my main workset for I think over 6 months! I was doing triples for months before this and singles leading up to the comp, I can't remember the last time I was doing more than 3 lol. Anyway I'm doing 4 weeks of 8s then 4 weeks of 5s then next week work up to a 3rm then deload. I'm doing the same for my squats, I'm excited to see how it works!
Nice bud, I think it will work great
the 3 at the end will just be to see how it has improved my max, and Ill deload after that. For military Im part way through doing this:
2 workouts @ 10 reps
2 workouts @ 8 reps
1 workouts @ 5 reps
1 deload workout @ 5 reps
Now its just getting hard, I got through my 10 rep weeks and my first 8 rep week but this is where the reps are hard now. My military always sucks and stalls, probably because adding 5.5lbs to that lift is more % than stuff like benchpress, deadlift etc
I think Im gonna have to take the smelling salts to the next military workout haha
My CGBP was inside shoulder width, about 8 inches between my hands and I touched the bar a little higher on my chest than usual. Obviously I could bring my grip out a bit and touch it lower on my chest and it would still be considered a CGBP but I would be able to use more weight, but right now its pointless.
Tblock1
New member
Yeah I'm trying to figure out what grip to use, I tried them last workout and used this grip:
YouTube - Close Grip Bench Press
Right around 38 seconds is the grip I used, right around the 1st knurling on the bar.
However 2x3x205 felt pretty easy like that, so I wonder if I should make it closer? However I do have fairly long arms and that felt comfortable to me....damn I can't decide
YouTube - Close Grip Bench Press
Right around 38 seconds is the grip I used, right around the 1st knurling on the bar.
However 2x3x205 felt pretty easy like that, so I wonder if I should make it closer? However I do have fairly long arms and that felt comfortable to me....damn I can't decide
well if it hurts your wrists or elbows or shoulders then its too narrow. When I get to some decent weight for them Ill video it lol. I was hoping the fact that I used a pretty narrow grip for benching for so long would mean that bringin my hands a little closer to the proper CGBP grip would mean I could use close to the same poundage but Im dissapointed with 154x7 I was hoping for 176x6
I would say to use a grip about how close dave's hands are in this video. YouTube - EliteFTS.com: Tricep Hell
if you do like I said I do and touch the bar a little higher than usual you should get a full range of motion through your triceps almost like a JM press, doing this might be another reason I couldnt use as much poundage as I expected...
damn that video makes me want to buy some boards and do board presses on my benchpress day
I would say to use a grip about how close dave's hands are in this video. YouTube - EliteFTS.com: Tricep Hell
if you do like I said I do and touch the bar a little higher than usual you should get a full range of motion through your triceps almost like a JM press, doing this might be another reason I couldnt use as much poundage as I expected...
damn that video makes me want to buy some boards and do board presses on my benchpress day
oso0960
New member
Yeah I'm trying to figure out what grip to use, I tried them last workout and used this grip:
YouTube - Close Grip Bench Press
Right around 38 seconds is the grip I used, right around the 1st knurling on the bar.
However 2x3x205 felt pretty easy like that, so I wonder if I should make it closer? However I do have fairly long arms and that felt comfortable to me....damn I can't decide
That's how I do my CGBP...about shoulder width. Raw lifters usually do better fairly close too. I think my strongest grip is a tiny bit wider than shoulder width. Closer than shoulder width is not better lol. You don't want excess stress on your wrists.
Tblock1
New member
Lol I used to do it wrist touching, and if I saw anyone do it further than that I would be like shit that ain't close grip dude I guess I use a grip a little closer than Dave Tate's, like maybe an inch a side closer. I can put up some good poundage with that grip though, i could prolly do 225x2.
I guess I use a grip a little closer than Dave Tate's, like maybe an inch a side closer. I can put up some good poundage with that grip though, i could prolly do 225x2.Lol I used to do it wrist touching, and if I saw anyone do it further than that I would be like shit that ain't close grip dude
looks like dave had his index fingers on the smooth, i put my index fingers on the smooth then move them a tiny bit closer, like i said ill video
the thing is my strongest grip is too narrow to get much power into my pressing I think
Tblock1
New member
looks like dave had his index fingers on the smooth, i put my index fingers on the smooth then move them a tiny bit closer, like i said ill video
the thing is my strongest grip is too narrow to get much power into my pressing I think
That's right where I put my grip on the second set of 3 at 205. I put my index fingers on the smooth part, then moved them a little closer. Felt great right there. Looking forward to the vid, I want to get some more vids going too.
Ill vid my CGBP and show you guys, You really just need to keep your elbows in, where you put your hands is all based on wrist flexibility, comfortability, and arm length.
i know, i was just trying to describe to tblock where i put mine
i want a 198lb CGBP asap
