skaman's WSB training Journal

[t3c]

also, prioritize....you NEED a squat rack or a powerrack or SOMETHING...its hindering your progress if you can't unrack the weight. If you cannot afford one now, borrow money, ask your parents and tell them you will pay them back...or build one

Rig something up...ever see bfolds squat rack? Its two barrels...
do that or something like it.

Maybe go to a gym at your school? Or even a local one

 

[skaman607]

maybe I'll try something like that(bfold's style)

 

[skaman607]

so I wouldn't be going for a 1 rep max on ME days?

 

[jeremys]

i would go for a 1rm every 5-6 weeks or so. otherwise i'd go for 5 reps or 3 reps.

i may be doing this exact split because of my back. i'll see what i can scrap up to put the bar on for squats, if i can squat. i could about 2 months ago but my back got really tight and pumped right away

 

[skaman607]

well I did a 1rm tonight

ME upper

Floor Press hardest part was getting it off of the bench, after that i was fine, weird

25x3
45x3
55x3
65x3
75x3
85x1
95x1
105x1 PR!

JM Press this is slow eccentric, and fast concentric right, with PL form

25x3
45x3
65x3
75x3
75x3

Dumbbell Incline Press

2x8x25's

Bent Over Row I could feel it in my hams on this one

4x6x75

Front Plate Raise

3x5x25

some thoughts on yesterday's workout:

hams=sore

sore hams+800 meter repeats=me wanting to kill my coach

 

[jeremys]

i wouldn't worry too much about 'slow' concentric on assistance excercises. i never do

on bench stuff, i'd think you could do 1rm. before, i was talking about your ME squat day

 

[skaman607]

well I thik that's how the JM press is to be performed, http://www.joeskopec.com/joeskopecjm.mpg if it doesn't show up as a link, just copy and paste it into your thingy at the top of the screen, but also it looks as though he is using BB form when doing it

 

[zackdarnell]

well I thik that's how the JM press is to be performed, http://www.joeskopec.com/joeskopecjm.mpg if it doesn't show up as a link, just copy and paste it into your thingy at the top of the screen, but also it looks as though he is using BB form when doing it

I notice you referring to JM Presses with PL and BB form...when you say powerlifter form, are you referring to elbows tucked and bodybuilder form as elbows flared?

 

[skaman607]

actually i was refering more to where he touched his chest with the bar(or came close to touching it)

 

[zackdarnell]

actually i was refering more to where he touched his chest with the bar(or came close to touching it)

Although everyone has their own form for JM presses, I believe they should come down towards the upper chest rather than the sternum/upper abs.