Brotherhood of Iron 2.0

Training Bodybuilding
2321

[quote]Cephalic_Carnage wrote:
josh86 wrote:
Vegg wrote:
Guys, I forgot to mention… Whenever I’m doing cable crossovers I feel an intense burn in my shoulders, but I don’t really feel it hitting my chest at all. What’s up with that?

I don’t get that at all, after my 2 RPd chest exercises when I get to the cable crossovers they totally fuck up my chest. Are you bringing the cables back far enough to get a good stretch in the chest before pressing? Remember the ROM closer to the chest is more important than the locking out.

Are you good at contracting your chest muscles? When I really started focusing on trying to bring my chest up I also started doing a lot more practicing on contracting my chest muscles…the thing that sucks is now I sometimes catch myself flexing my chest when I don’t even realize it. lol

@Vegg: Chest out/high, shoulders back(hard to describe) on all chest movements.
Imo just cut those x-overs out if they hurt you, get better at 2 or so pressing movements instead (I’ve never been able to do flyes and the like pain-free)[/quote]

I think the easiest way to describe the shoulders back would be to try to keep your shoulder blades pulled back together at all times. Don’t let the shoulder blades spread apart and the shoulders round forward, keep them retracted and tight at all times.

2322

Lifting day was today, highlights were bb rowing 225 for 17 reps, and doing 70 pushups; stuff’s coming along.

Bought a huge hunk of leanish ham today, looking forward to lots of ham and eggs the next few weeks…and after I shower up right now :slight_smile: Tasty and low-carb, can’t beat that.

2323

Also, as of today I weighed in at 180…lost 15 lbs so far…sad day.

2324

[quote]Cephalic_Carnage wrote:
josh86 wrote:
Vegg wrote:
Guys, I forgot to mention… Whenever I’m doing cable crossovers I feel an intense burn in my shoulders, but I don’t really feel it hitting my chest at all. What’s up with that?

I don’t get that at all, after my 2 RPd chest exercises when I get to the cable crossovers they totally fuck up my chest. Are you bringing the cables back far enough to get a good stretch in the chest before pressing? Remember the ROM closer to the chest is more important than the locking out.

Are you good at contracting your chest muscles? When I really started focusing on trying to bring my chest up I also started doing a lot more practicing on contracting my chest muscles…the thing that sucks is now I sometimes catch myself flexing my chest when I don’t even realize it. lol

@Vegg: Chest out/high, shoulders back(hard to describe) on all chest movements.
Imo just cut those x-overs out if they hurt you, get better at 2 or so pressing movements instead (I’ve never been able to do flyes and the like pain-free)[/quote]

Maybe I’ll just do high-ish rep HS chest press at the end instead then… Or something.

2325

[quote]Vegg wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Vegg wrote:
Guys, I forgot to mention… Whenever I’m doing cable crossovers I feel an intense burn in my shoulders, but I don’t really feel it hitting my chest at all. What’s up with that?

I don’t get that at all, after my 2 RPd chest exercises when I get to the cable crossovers they totally fuck up my chest. Are you bringing the cables back far enough to get a good stretch in the chest before pressing? Remember the ROM closer to the chest is more important than the locking out.

Are you good at contracting your chest muscles? When I really started focusing on trying to bring my chest up I also started doing a lot more practicing on contracting my chest muscles…the thing that sucks is now I sometimes catch myself flexing my chest when I don’t even realize it. lol

@Vegg: Chest out/high, shoulders back(hard to describe) on all chest movements.
Imo just cut those x-overs out if they hurt you, get better at 2 or so pressing movements instead (I’ve never been able to do flyes and the like pain-free)

Maybe I’ll just do high-ish rep HS chest press at the end instead then… Or something.[/quote]

What’s your chest routine look like right now?

2326

Ham! That’s a good idea for a high-protein food I can pound down in the morning.

H4M you’re a genius.

As a side note, my legs are fucking sore as hell.

2327

[quote]bugeishaAD wrote:

As a side note, my legs are fucking sore as hell.[/quote]

Mine too!

Bug if you need a good breakfast my typical breakfast shake is as follows:

8oz whole milk
45-50grab whey/casein blend protein (chocolate flavor)
4 (or so) tbsp of peanut butter
4 large raw eggs

Blend that shit up and chug it.

2328

[quote]Cephalic_Carnage wrote:
Vegg wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Vegg wrote:
Guys, I forgot to mention… Whenever I’m doing cable crossovers I feel an intense burn in my shoulders, but I don’t really feel it hitting my chest at all. What’s up with that?

I don’t get that at all, after my 2 RPd chest exercises when I get to the cable crossovers they totally fuck up my chest. Are you bringing the cables back far enough to get a good stretch in the chest before pressing? Remember the ROM closer to the chest is more important than the locking out.

Are you good at contracting your chest muscles? When I really started focusing on trying to bring my chest up I also started doing a lot more practicing on contracting my chest muscles…the thing that sucks is now I sometimes catch myself flexing my chest when I don’t even realize it. lol

@Vegg: Chest out/high, shoulders back(hard to describe) on all chest movements.
Imo just cut those x-overs out if they hurt you, get better at 2 or so pressing movements instead (I’ve never been able to do flyes and the like pain-free)

Maybe I’ll just do high-ish rep HS chest press at the end instead then… Or something.

What’s your chest routine look like right now?[/quote]

-Flat Bench
-DB Incline Bench
-Dips (If I feel like it)
-Pec Deck Flys
-Cable Crossovers

2329

[quote]bugeishaAD wrote:
Ham! That’s a good idea for a high-protein food I can pound down in the morning.

H4M you’re a genius.

As a side note, my legs are fucking sore as hell.[/quote]

Well, now that you pretty much have to lay off the upper-body pressing…
Your chance to get a 1100 pound squat. Come on, I expect the video by this time tomorrow.

;D

2330

[quote]Vegg wrote:
Cephalic_Carnage wrote:
Vegg wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Vegg wrote:
Guys, I forgot to mention… Whenever I’m doing cable crossovers I feel an intense burn in my shoulders, but I don’t really feel it hitting my chest at all. What’s up with that?

I don’t get that at all, after my 2 RPd chest exercises when I get to the cable crossovers they totally fuck up my chest. Are you bringing the cables back far enough to get a good stretch in the chest before pressing? Remember the ROM closer to the chest is more important than the locking out.

Are you good at contracting your chest muscles? When I really started focusing on trying to bring my chest up I also started doing a lot more practicing on contracting my chest muscles…the thing that sucks is now I sometimes catch myself flexing my chest when I don’t even realize it. lol

@Vegg: Chest out/high, shoulders back(hard to describe) on all chest movements.
Imo just cut those x-overs out if they hurt you, get better at 2 or so pressing movements instead (I’ve never been able to do flyes and the like pain-free)

Maybe I’ll just do high-ish rep HS chest press at the end instead then… Or something.

What’s your chest routine look like right now?

-Flat Bench
-DB Incline Bench
-Dips (If I feel like it)
-Pec Deck Flys
-Cable Crossovers

[/quote]

Do you even feel your chest working during the Flat BB Bench? I’ve always found that BB flat sucked really hard for recruiting my pecs…I much prefer decline or HS presses.

2331

[quote]josh86 wrote:
Vegg wrote:
Cephalic_Carnage wrote:
Vegg wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Vegg wrote:
Guys, I forgot to mention… Whenever I’m doing cable crossovers I feel an intense burn in my shoulders, but I don’t really feel it hitting my chest at all. What’s up with that?

I don’t get that at all, after my 2 RPd chest exercises when I get to the cable crossovers they totally fuck up my chest. Are you bringing the cables back far enough to get a good stretch in the chest before pressing? Remember the ROM closer to the chest is more important than the locking out.

Are you good at contracting your chest muscles? When I really started focusing on trying to bring my chest up I also started doing a lot more practicing on contracting my chest muscles…the thing that sucks is now I sometimes catch myself flexing my chest when I don’t even realize it. lol

@Vegg: Chest out/high, shoulders back(hard to describe) on all chest movements.
Imo just cut those x-overs out if they hurt you, get better at 2 or so pressing movements instead (I’ve never been able to do flyes and the like pain-free)

Maybe I’ll just do high-ish rep HS chest press at the end instead then… Or something.

What’s your chest routine look like right now?

-Flat Bench
-DB Incline Bench
-Dips (If I feel like it)
-Pec Deck Flys
-Cable Crossovers

Do you even feel your chest working during the Flat BB Bench? I’ve always found that BB flat sucked really hard for recruiting my pecs…I much prefer decline or HS presses.[/quote]

Yeah, I can feel it in my chest, especially since I have a fairly wide grip.

Anyway, today’s workout was another huge disappointment… I’m so sick of this.

Rackpulls
Some ass stole the lifting straps so I went raw for once.
225x10
315x8
405x6
475x6 Grip failed
Face explodes This was a wake up call… I need to work on my pathetic grip.

Bent over rows
Lowered the weight like 100lbs and did them strict with 90 degree angle.
135x10
155x20
155x15
…Another wake up call

One leg hamstring curls
worked up to 85x6

So my back is apparently getting progressively weaker as every other part of me gets stronger… I rackpulled 655 easy a few weeks ago, and now 475 is feeling heavy. (Yes it was raw this time, but it still felt like a struggle for my back.)
I think I’m going keep doing them raw from now on to strengthen my grip.

Edit: Seriously, my back was stronger when I was eating like 2000 cals and 160gr of protein a day, and hardly training at all. Now that I’m eating a ton, training consistently and gaining weight, it’s getting weaker… WTF?

Edit #2: I’m going to start using a hook grip as it seems stronger for me. I just need to toughen up my thumbs to handle it for reps.

2332

Man all this hard ass training makes me want to go lift.

H4M it’s too bad you lost 15lbs, that sucks. But you gotta do what you gotta do I guess.

I already congratulated Mike of that big pull. It pisses me off I’m almost 2 years older then some of you guys.
Oh well, my weight is up 5lbs at 175.
Before I go to bed each night I sit down at the dinner table with a spoon a gallon of milk, and a tub of peanut butter and eat and drink until I’m full.

My track coaches have been trying to get me to run in the mornings so I’ll be doing that on Tuesdays and Thursdays at 6:30. I’ll just sprint once a week with a sled the other day will be a dynamic effort lower body day and I’ll do some box jumps or something.

I’m gonna go do my first workout of the 531 with my hang clean, and I’m gonna give rack pulls a try again. In Thibs article the other day he said to set the bar about 2" above your knee so I’ll see what I can do.

2333

Bug, ham and eggs alone makes me wish I was trying to gain weight right now…I’ve already had that for 2 meals today. Then I would add some cheese and who knows what else…

2334

Chest

Inc db bench…4/6…28kg…got 7 in the last set

Dips 3/…16…11…9

med ball chest throws 2/20

push ups 2/20…BW

Was supposed to do cable crossovers and base jammers but ran out of time before I had to go teach my class so instead did pushups while my students ran warmup drills.

OMC

2335

Hang Clean
135x3
150x3
165x6

Rack Deads
135x10
225x8
315x6
CRUISE CONTROL
335x9

Back Raise
2x15 w/ 25lb

Incline Hammer Curls
15’s x 15
35’s x 10
45’s x 6
25’s x 12

Steated Alt DB Curls
25’s x10/10

When I was doing my rack pulls I made sure to keep my shoulder blades pushed back, my chest out and to keep the arch in my back. Focusing on this was tough but doing em this way didn’t tweak my back like they normally did when I used to do them. I got a pretty good lower back pump from doing these too. I’ll keep the weight the same for next week and see if I cant get a rep PR.

2336

Today’s Chest (decided to start recording my weights as if they were BB poundages since its easier)

HS Incline:

385x8, 3, 2 RP

HS Wide Bench:

425x9, 5, 3 RP

*I want to switch these for something else, they are starting to irritate my left shoulder when trying to get the weight up into position on the first rep.

CC - any particular recommendation you would give to replace these? I’m thinking low-incline smith bench, haven’t decided for sure yet though. Also considering decline BB but I don’t train with a partner so it will be less safe to push myself on these.

Pec-deck:

220x14, 7, 4 RP

*These felt amazing, chest was being blasted to hell.

2337

Josh how about this instead of replacing the HS presses…

Get several thick towels and roll/fold them up so they are about 4-6 inches thick and wrap some rubber bands/tape around them so you’ve got a giant maxi pad there. Lift up one of the loaded arms of the chest press machine and stuff one your man pads in between the rubber stopper and the swinging arm… it should be propped up those 4-6 inches as there won’t be too much give in the pad. Do the same for the other.

Press the handles from your now elevated position(easier on the shoulders)… the pad falls to the ground quietly while you do your set. RP comes up and you simply put them back into place, give that a shot and see if that doesn’t help alleviate the pain.

2338

[quote]Scott M wrote:
Josh how about this instead of replacing the HS presses…

Get several thick towels and roll/fold them up so they are about 4-6 inches thick and wrap some rubber bands/tape around them so you’ve got a giant maxi pad there. Lift up one of the loaded arms of the chest press machine and stuff one your man pads in between the rubber stopper and the swinging arm… it should be propped up those 4-6 inches as there won’t be too much give in the pad. Do the same for the other.

Press the handles from your now elevated position(easier on the shoulders)… the pad falls to the ground quietly while you do your set. RP comes up and you simply put them back into place, give that a shot and see if that doesn’t help alleviate the pain.[/quote]

Yup, pX puts something under the stoppers as well if I remember correctly.
Other then that, yeah, incline smith.

2339

[quote]Vegg wrote:
Cephalic_Carnage wrote:
Vegg wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Vegg wrote:
Guys, I forgot to mention… Whenever I’m doing cable crossovers I feel an intense burn in my shoulders, but I don’t really feel it hitting my chest at all. What’s up with that?

I don’t get that at all, after my 2 RPd chest exercises when I get to the cable crossovers they totally fuck up my chest. Are you bringing the cables back far enough to get a good stretch in the chest before pressing? Remember the ROM closer to the chest is more important than the locking out.

Are you good at contracting your chest muscles? When I really started focusing on trying to bring my chest up I also started doing a lot more practicing on contracting my chest muscles…the thing that sucks is now I sometimes catch myself flexing my chest when I don’t even realize it. lol

@Vegg: Chest out/high, shoulders back(hard to describe) on all chest movements.
Imo just cut those x-overs out if they hurt you, get better at 2 or so pressing movements instead (I’ve never been able to do flyes and the like pain-free)

Maybe I’ll just do high-ish rep HS chest press at the end instead then… Or something.

What’s your chest routine look like right now?

-Flat Bench
-DB Incline Bench
-Dips (If I feel like it)
-Pec Deck Flys
-Cable Crossovers

[/quote]

Whoa. 5 movements total? I know my chest would be dead after the second :wink:

You sure you need those cable x-overs at the end? I mean, I can see how they’re important to isolate quadrant 7-b and give you exactly one striation over the lowermost fiber of your left pec major, but still…

Seriously man, can you add weight/reps to each of those movements every time you do them?

2340

[quote]Scott M wrote:
Josh how about this instead of replacing the HS presses…

Get several thick towels and roll/fold them up so they are about 4-6 inches thick and wrap some rubber bands/tape around them so you’ve got a giant maxi pad there. Lift up one of the loaded arms of the chest press machine and stuff one your man pads in between the rubber stopper and the swinging arm… it should be propped up those 4-6 inches as there won’t be too much give in the pad. Do the same for the other.

Press the handles from your now elevated position(easier on the shoulders)… the pad falls to the ground quietly while you do your set. RP comes up and you simply put them back into place, give that a shot and see if that doesn’t help alleviate the pain.[/quote]

Ok sounds like a really good idea, Ill try this next week. Thanks Scott M!