PR and Workout Vids

[coolcolj]

Nothing too Special - kinda boring actually

Weighted Dips PR 37.5lbs 4x6
3.3megs Right Click on link and save before viewing thanks
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_WeightedDipsPR37.5_5thMarch03.mpg


Dumbell Row PR 105lbs
2.8megs Right Click on link and save before viewing thanks
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_DumbellRowsPR105_5thMarch03.mpg


14inch GripBenchPress Power Set 170lbs x 6
Looks like I maybe pressing these back to the supports a bit
1.7megs Right Click on link and save before viewing thanks
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_BenchPress170_5thMarch03.mpg


Workout today
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Weighted Dips

warmups - 14 inch grip Benchpress 45lbsx10, 75x5, 95x5, 115x5, 135x3, BW dip x 2, BW dip x1
Tempo - 20X0 Rest - 3 mins

202lb bodyweight +37.5lbs 4x6 - New PR!!

up 2.5lbs from last week - not that hard at all.
Explosive reps, across the board


Single Arm Dumbell Row on Bench

Warmups - 30lbsx5, 55x3, 80x3, 105x1
Tempo - 20X0
Rest - 3mins

Reversegrip 105lbs 1x6, 1x5 - New PR!!
Parallelgrip 105lbs 2x5

Up from 100lb dumbells, and it didn't feel all that heavy, I had to work, but I could still acclerate it pretty well.
Back is getting strong! I used to dream of using this kind of weight, now it's like pffft whatever!


Bench Press

warmups - 14 inch grip Benchpress 45lbsx10, 95lbsx5
Tempo - 20X0 Rest - 2 mins

14 inch grip 170lbs x 5
16 inch grip 170lbs x 5
20 inch grip 170lbs x 5
14 inch grip 170lbs x 5 - plyo ballistic style, stopping the bar 1 inch from chest and raming it up and down.

Up 5lbs from last session - still pretty explosive!
Considering I did these after dips, and rows (bench press muscles do get fatigued from supporting on the bench)
I estimate my max should be somewhere around 250-275lbs now


Cuff Complex

Cuff complex - done one after the other

warmup - each 1kg dumbell x6

Then 5kg dumbell x 2 - 2mins rest between each complex

30 degree Incline forward raise (face down) x 10
L Cuff raise - elbow on knee x 10
30 degree Incline side raise (face down) x 10

going up to 6kg dumbells next session me thinks

then complex 2 - twice after a minutes rest

Face down 45 degree incline Cuban Raise Clean
3kg x 15
Subscap stretch x 20 secs


ouch rear delts, traps and cuff, muscles were on fire!

 

[PolishHammer1977]

I see you are getting bigger. I liked your grip on DB rows as well. I haven't seen too many people using that grip. I liked everything. Good job man.

 

[Debaser]

Just a friendly critique:

I think on the DB rows you're using momentum to lift it, you're kind of just yanking it up, not holding it at the top and dropping it back down. imo this is not as productive. I've always used a 1 second squeeze at the top to make sure my lats are doing most of the work (if you can't do it you're using too much weight), and not relying on momentum to accomplish the lift.

 

[thriller]

nice lifts. you can see the explosion you got in the dips. very nice.
i think i might try the one armed rows. see if i can get more range of motion.

 

[Thaibox]

Good lifts CCJ

 

[coolcolj]

Thanks guys - I'm geting stronger and stronger every week.

I see you are getting bigger. I liked your grip on DB rows as well. I haven't seen too many people using that grip. I liked everything. Good job man.

Well I have been getting leaner over the last 2 weeks since I started taking Whey and vitamin C powder before bed! Go figure, and yet my bodyweight is still at 202lbs, so I must be adding muscle at the same time

That reverse grip hits the biceps harder as well, but it's tougher, since you have to pull the dumbells wide to clear the side of the body. This is pretty much my main bicep exercise as well

Just a friendly critique:

I think on the DB rows you're using momentum to lift it, you're kind of just yanking it up, not holding it at the top and dropping it back down. imo this is not as productive. I've always used a 1 second squeeze at the top to make sure my lats are doing most of the work (if you can't do it you're using too much weight), and not relying on momentum to accomplish the lift.

Well it does look like I'm yanking, and probbaly am, but I attempt acclerate every single exercise I do, I keep the pressure on from top to bottom, so I am working pretty damn hard. The act of acclerating the dumbell all the way pretty much negates the momentum you speak of.
To stop at the top would be a bit dangerous IMO, if I went up slowly yes I could pause, but that would go against my force training goals. It's not like I can't handle this weight, since I can bent over barbell row over 225lbs for reps with good form - I posted a vid of this earlier and that was done some 4 months ago.

Appreciate the concern.
Anyway my back sure feels it - no doubt about that, aches in my back today

 

[argent]

Good job bro. I also like the DB rows grip. Your bench and dips and very good explosion as well.

 

[b fold the truth]

Looking good man...solid.

Watch your shoulders on the bench press...you are finishing the movement by extending your shoulders. They need to stay tucked behind you the entire time!!!!

B True

 

[coolcolj]

Looking good man...solid.

Watch your shoulders on the bench press...you are finishing the movement by extending your shoulders. They need to stay tucked behind you the entire time!!!!

B True

Thanks guys

I wanna do the right thing.
Well I do have them tucked, but how are you supposed to explode and keep em down?

 

[b fold the truth]

Thanks guys

I wanna do the right thing.
Well I do have them tucked, but how are you supposed to explode and keep em down?

When you are pressing, you are making your arms as long as possible...make them shorter. Your upper body is coming off of the bench when you are pressing...there is no way that your shoulder blades can be fully tucked.

Tuck your shoulders back...drive them back into the bench...

B True