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needsize's training journal

09/09/2002 Back/Shoulders

I was going to increase the number of working sets on deads to match what I usually do, but since I need more width in my back, not thickness, I think I'll keep the # of sets for deads the same, and keep adding sets of pullups and rows.

Military Press (bar right to my upper chest)
225lbs 3x5reps, 195x8 reps

Deads (no belt or straps)
515lbs x 5 reps, 415lbs x 8 reps

Chins bodyweight
8,7 reps (funny, when I dont deadlift first I can strap a 45lb plate to myself and hit sets of 8)

Wide grip pulldowns
2x10reps

Shrugs smith machine(I go light here so I can squeeze my traps)
190lbs 4x8-10 reps

Bent Over rows (havent done these in years but figure its time)
105lbs 4x10 reps (really light but was working on form)

Bent over laterals
30lb'ers 2x10reps

Then a few light/fast sets for bi's
 
what sort of angle are you using?


I find with bent over rows, your lower back, glutes and hamstrings cop a beating. SO much so that you just don't have much nueral drive left to fire the lats. Once get up to 1.5 times bodyweight for reps it probably time to switch to incline bench supported dumbell rows or something.
 
CoolColJ said:
what sort of angle are you using?


I find with bent over rows, your lower back, glutes and hamstrings cop a beating. SO much so that you just don't have much nueral drive left to fire the lats. Once get up to 1.5 times bodyweight for reps it probably time to switch to incline bench supported dumbell rows or something.

My torso was pretty close to parallel to the ground. The reason I havent done these in so long is that I really have trouble isolating my back with this exercise, especially after the heavy deads. I usually go with t bar rows(narrow grip) and can really isolate, but I've had a lot of people tell me that is I want to bring up my back I need to hit up the bent over rows
 
I use a 70 degree angle, you can use more weight :)

and hey if it worked for Dorian, it's good enough for me :)
 
CoolColJ said:
I use a 70 degree angle, you can use more weight :)

and hey if it worked for Dorian, it's good enough for me :)

I'll play with the angle over the next few weeks
 
Here are a couple of full sized pics that crimson king was nice enough to host for me, hopefully I can figure it out and get them posted, they were all taken this summer. I'll take some new ones in a few onmths to see if this program is working
Presently I'm focusing on calves, more back width, height in my traps, as well as overall mass, feel free to add any other areas that I should work on

july14-02.jpg


l1.jpg


l5.jpg


l7.jpg
 
Thanks CK!!
 
NO problem Needsize.. You now have your own directory so if you need to post more just send away!..

btw.. Nice Pics ! Great definition.. I think I'm too old to ever get defenition again! lol... nice quads, chest, shoulders! Where are your calves? lol j/k
 
CrimsonKing said:
NO problem Needsize.. You now have your own directory so if you need to post more just send away!..

btw.. Nice Pics ! Great definition.. I think I'm too old to ever get defenition again! lol... nice quads, chest, shoulders! Where are your calves? lol j/k

Thanks, too be honest though, my definition sucked, at best I made it down to 8%, not bad but I was around 6% the year before, I'm just too concerned about gaining mass to worry about being too cut.

BTW, you're 34 right, that's not too old to be ripped, you just need to work a bit harder than the young guys, myself, I do find it a bit harder every year to get ripped though
 
damn...hopefully i'll be that big someday. i would say that if you want to work on width to do your pullups before deads, that way you can strap on the weight.
 
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