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09-Dec-05, 02:26 PM
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#46
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Heavy weight and put the pins about 2-3 inches below your sticking point. That's what rack presses are for.
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__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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10-Dec-05, 11:03 AM
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#47
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,878
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I was gonna mention that your speed benches looked heavy relatice to your 1RM, but I thought perhaps I was just missing something. I'm not gonna pretend like I should be helping tweak your current PL workouts. 
How are you nagging injuries holding up with the ne wroutine?
__________________
Not enough hours in the day...
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10-Dec-05, 12:14 PM
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#48
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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Quote:
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Originally Posted by maverick
I was gonna mention that your speed benches looked heavy relatice to your 1RM, but I thought perhaps I was just missing something. I'm not gonna pretend like I should be helping tweak your current PL workouts.
How are you nagging injuries holding up with the ne wroutine? |
I was just doing what the man told me to do that's all , but we have that all cleared up now  . The 185 still went fast, I can only imagine how fast I'll be able to put up the 155 or whatever I use next week.
The injuries are OK at the moment. Got through 2 days this past week involving benching, overhead pressing, and triceps movements, and although a little sore, my right elbow feels ok, and the shoulder is holding up ok. Gotta work on my overhead pressing form, I think I still do that with elbows out, and I guess that's a no-no, gotta learn to tuck on those as well.
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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10-Dec-05, 02:40 PM
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#49
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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December 10 -- Heavy Squat
Squats
300 for 5 sets of 2
--Am thinking maybe the 300 was too heavy, I almost lost it during the last 2 sets, well, almost got stuck at the bottom that is, but fought through it. Should I be going lighter like the bench routine and work my way up? I think this was the most I could do 5x2 on for squats.
Speed Deads
210 for 6 sets of 1
This was cake  :
SLDL
135 x 6
135 x 6
185 x 6
Started light just to test my back out, when the first 2 sets went ok, I went heavier
DB Lunges
30 x 8
40 x 8
40 x 8
Great cardio on these! they really knock the wind outta you
Called it quits there, didn't do abs since I am having some kind of stomach problem the past couple of days. It's kind of wierd, anytime I drink a protein drink, my stomach just locks up on me, I get this crazy pain, and it's not like a sick to my stomach pain either, I haven't thrown up or anything, it's just a pain, like a headache in my stomach. Takes like 3 hours to go away too. It's only been happening for the most part after I drink protein, which is wierd, cause I have been drinking protein drinks religiously for years, and yes it's the same ones I've always had. So yeah, no abs today.
Not looking forward for the next heavy squat day--I HATE squats 
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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12-Dec-05, 06:50 PM
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#50
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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December 12 -- Heavy Bench
Bench Press
45 x 8
45 x 8
90 x 5
135 x 4
185 x 3
205 x 1
255 x 1
6 x 3 @ 270
Hard, but not that hard. Was able to complete all sets and all reps without my "spotter" even paying attention, lol (the wife).
DB Bench Press
115 x 6
115 x 6
Might try 3 sets next time for more work, I don't know about jumping to 125, that's gonna be rough, especially with the homemade dbs
Close Grip Bench Press
235 x 6
235 x 6
Nothing much to say here, just felt good on these :
Shoulder Medley
20 x 10 front x 10 side x 10 rear
20 x 10 front x 10 side x 10 rear
20 x 10 front x 10 side x 10 rear
Adding the third set just made it even worse, lol. 1 set to go before I get to 120 reps Firehawk :
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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12-Dec-05, 07:03 PM
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#51
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Hows it feel?
They don't do the same exercises. It's 12 different ones.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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12-Dec-05, 07:16 PM
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#52
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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Quote:
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Originally Posted by Firehawk
Hows it feel?
They don't do the same exercises. It's 12 different ones.
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I'm sure I am not doing it exactly like them, but what I am doing is hell on earth dude.
It's amazing how you can hoist 300 pounds over your face and be alright, yet 20 pound dbs can bring a grown man to his knees, lol
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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12-Dec-05, 07:16 PM
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#53
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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and if what I am doing helps my shoulders long term, then I'll deal with the pain :
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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12-Dec-05, 07:38 PM
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#54
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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You'll probably put moer size on your shoulders with it. The guys that gave me this idea are actually doing some higher rep stuff for a change. They were benching yesterday 4 sets of 10. They used to do 2 x 20 every now and then from what i understand.
I think they are just changing it up a little bit. Which is fine. That's what i suggest doing as well. The guys around here that are 'bodybuliding' neglect the strength component which is a no-no. It's importnat to do different things every now and then.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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12-Dec-05, 07:45 PM
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#55
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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Quote:
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Originally Posted by Firehawk
You'll probably put moer size on your shoulders with it. The guys that gave me this idea are actually doing some higher rep stuff for a change. They were benching yesterday 4 sets of 10. They used to do 2 x 20 every now and then from what i understand.
I think they are just changing it up a little bit. Which is fine. That's what i suggest doing as well. The guys around here that are 'bodybuliding' neglect the strength component which is a no-no. It's importnat to do different things every now and then.
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I think I've done enough "changing things up" lately, lol...it's time to stick with something solid for at least 6 weeks this time. I am really enjoying the routine so far, so things look good for me to stick with it for a while...I at least want to get up to 300 for the 6 x 3 which if all went well will be in 6 more weeks from now
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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12-Dec-05, 07:49 PM
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#56
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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i wasn't implying that you should do 4 x 10. You should stay in the low reps for awhile in my opinion. These guys have been training in the low reps for years and years. Little bit different. I wouldn't change anything either. See how far you can go with the 6 x 3.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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12-Dec-05, 07:50 PM
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#57
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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I know....
I was just saying I have a history of changing things up too much, so I am finally enjoying something and am gonna stay with it
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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14-Dec-05, 06:23 PM
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#58
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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December 14 -- Upper Back
Not much to say, straight forward workout. Got some nice lifts, I'm happy, I'm tired, so I guess it was a good workout :
Barbell Rows (overhand grip)
215 x 6
215 x 6
215 x 6
Lat Pulldowns
120 x 6
120 x 6
*Remember my pulldown machine is hard as hell
V-Handle Lat Pulldowns
120 x 8
120 x 8
Chest Supported T-Bar Row
140 x 6
140 x 5
140 x 5
*I love this machine, it's a lot more comfortable than the one at my old gym, and it was only $139!! lol. Seriously, felt good, lifted more than 3 plates on this for the first time.
Shrugs
245 x 15
245 x 15
245 x 15
DB Hammer Curls
60 x 6
60 x 6
Decline Crunches (Plate Behind Head)
+25 x 12
+25 x 10
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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14-Dec-05, 08:39 PM
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#59
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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My lat machine is hard as hell too, probably just as hard dude. I struggle with 140 with the wide grip pulldowns , or used to. Might not even be able to do 140 x 6 right now lol.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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14-Dec-05, 09:28 PM
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#60
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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What is it with some lat pulldown machines? I weigh 181. If I put 150 on it, I end up doing pullups from the seat. That's why I made a seatbelt so I could pull the weight instead of pulling myself up.
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I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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