do you tuck your legs under your hips? when I started doing that and getting a lift off my bench sky rocketed in weeks
Vegg without seeing a video I can only guess going by the info you’ve given. But to me it sounds like you’re not keeping your shoulder blades pulled back throughout the entire ROM. This explains both the longer ROM and that you are less stable under the bar.
Keeping the shoulder blades retracted creates a base/platform/foundation/wtfever you want to call it. It also shortens your ROM by at least a few inches if you keep them retracted throughout entire ROM, which you should be. This also helps to activate the chest more and the shoulders less.
[quote]josh86 wrote:
Today’s Chest - some of you will be happy that I finally had a bad workout.
HS Incline:
385x8, 4, 2 (14 RP)
*No real progress from last week on this. I’ve been using only the lower part of the ROM for a while now. I’m considering lowering the weight a bit and working with them in the full ROM minus lockout.
HS Wide:
455x8, 3 405x5 - lowered weight for fear of shoulder injury.
*Thanks Scott M for the manpad idea, these STILL irritated my shoulders though when going this heavy. I think I’ve decided to switch them for something else, wish my gym had a regular HS bench or something. Maybe time for Smith low-inclines.
Pec-deck:
240x14, 6, 4 (24 RP)
*Had to use my rope to attach another 20 lbs to the stack. Getting annoyed having to always find ways to add weight to machines. Think I’m going to start looking for a new gym to train at.[/quote]
Yo, time to switch exercises… Do you have a spotter? Cause free-weight inclines or some such would be nice.
Other than that you already mentioned smith low-inclines… DB presses or Chest-focused (HS?)dips could work, too.
[quote]josh86 wrote:
Vegg without seeing a video I can only guess going by the info you’ve given. But to me it sounds like you’re not keeping your shoulder blades pulled back throughout the entire ROM. This explains both the longer ROM and that you are less stable under the bar.
Keeping the shoulder blades retracted creates a base/platform/foundation/wtfever you want to call it. It also shortens your ROM by at least a few inches if you keep them retracted throughout entire ROM, which you should be. This also helps to activate the chest more and the shoulders less.[/quote]
What he said.
You need to work on your form and setup if you’re not stable with the bar… You’ll only end up injuring yourself at some point if you don’t do this.
[quote]Cephalic_Carnage wrote:
josh86 wrote:
Today’s Chest - some of you will be happy that I finally had a bad workout.
HS Incline:
385x8, 4, 2 (14 RP)
*No real progress from last week on this. I’ve been using only the lower part of the ROM for a while now. I’m considering lowering the weight a bit and working with them in the full ROM minus lockout.
HS Wide:
455x8, 3 405x5 - lowered weight for fear of shoulder injury.
*Thanks Scott M for the manpad idea, these STILL irritated my shoulders though when going this heavy. I think I’ve decided to switch them for something else, wish my gym had a regular HS bench or something. Maybe time for Smith low-inclines.
Pec-deck:
240x14, 6, 4 (24 RP)
*Had to use my rope to attach another 20 lbs to the stack. Getting annoyed having to always find ways to add weight to machines. Think I’m going to start looking for a new gym to train at.
Yo, time to switch exercises… Do you have a spotter? Cause free-weight inclines or some such would be nice.
Other than that you already mentioned smith low-inclines… DB presses or Chest-focused (HS?)dips could work, too.[/quote]
I don’t have a spotter, I train alone always. I’ll come up with something.
My gym doesn’t have HS dip and I don’t like freeweight dips. I’m also starting to look for a new gym to train at because I’d like access to more HS machines and I’m maxing the weight stacks on too many of the machines at my current gym as well.
[quote]josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Today’s Chest - some of you will be happy that I finally had a bad workout.
HS Incline:
385x8, 4, 2 (14 RP)
*No real progress from last week on this. I’ve been using only the lower part of the ROM for a while now. I’m considering lowering the weight a bit and working with them in the full ROM minus lockout.
HS Wide:
455x8, 3 405x5 - lowered weight for fear of shoulder injury.
*Thanks Scott M for the manpad idea, these STILL irritated my shoulders though when going this heavy. I think I’ve decided to switch them for something else, wish my gym had a regular HS bench or something. Maybe time for Smith low-inclines.
Pec-deck:
240x14, 6, 4 (24 RP)
*Had to use my rope to attach another 20 lbs to the stack. Getting annoyed having to always find ways to add weight to machines. Think I’m going to start looking for a new gym to train at.
Yo, time to switch exercises… Do you have a spotter? Cause free-weight inclines or some such would be nice.
Other than that you already mentioned smith low-inclines… DB presses or Chest-focused (HS?)dips could work, too.
I don’t have a spotter, I train alone always. I’ll come up with something.
My gym doesn’t have HS dip and I don’t like freeweight dips. I’m also starting to look for a new gym to train at because I’d like access to more HS machines and I’m maxing the weight stacks on too many of the machines at my current gym as well.[/quote]
Yeah, switching gyms sounds like a plan… If only I had access to a good one in my area 
Well turns out my buddy has some guest passes to 24-Hr Fitness across town which is open tomorrow apparently so I’ll e able to have my regular routine.
Josh, see, this is why you can’t get so strong! You won’t be able to find a gym to train at.
Seriously though, it’s been really cool to watch your gains. I watched that other video you have uploaded on youtube of you deadlifting and you definitely look a lot smaller.
[quote]bugeishaAD wrote:
Well turns out my buddy has some guest passes to 24-Hr Fitness across town which is open tomorrow apparently so I’ll e able to have my regular routine.
Josh, see, this is why you can’t get so strong! You won’t be able to find a gym to train at.
Seriously though, it’s been really cool to watch your gains. I watched that other video you have uploaded on youtube of you deadlifting and you definitely look a lot smaller.[/quote]
24hr is open tomorrow? I was going to check on that when I go lift today, sweet! Means I can get my shoulder workout in before thankgiving feast for PWO.
I’m going to check out a few of the other 24hr fitness that are in my area to see if I can find one with substantially more HS machines and some heavier cable machine stacks, etc. Mine is like the oldest/smallest one, but its close to my house and I like the people there. Oh well.
Thanks Bug, its definitely been a good run so far. I’m thinking another 10lbs and I might be ready to maintain for a bit before cutting down for summer. Who knows though, if the fasted cardio can really get me some leanness back while I continue to progress on strength/size I see no reason to stop. I did measure my waist at just over 37.5" this morning thoug. 
I am bigger waisted though, when I started and was pretty lean before this bulk my waist was I believe 33".
Oh and Bug the previous page again has the non profressional requested pic of my lady. lol
[quote]josh86 wrote:
Vegg without seeing a video I can only guess going by the info you’ve given. But to me it sounds like you’re not keeping your shoulder blades pulled back throughout the entire ROM. This explains both the longer ROM and that you are less stable under the bar.
Keeping the shoulder blades retracted creates a base/platform/foundation/wtfever you want to call it. It also shortens your ROM by at least a few inches if you keep them retracted throughout entire ROM, which you should be. This also helps to activate the chest more and the shoulders less.[/quote]
Yeah,I’ve been trying to do that, but I really don’t think I’ve got it down yet… My shoulders tend to come forward after I unrack the bar.
I’ll just have to practice it I guess.
jtg987, I’ll give that a try as well.
I hit 200x5 on my bench the other night, was pretty happy with that.
The last time i had 200lbs in my hands for bench I only got 2 reps.
Today I did some speed stuff.
Single Leg Box Jump
12" box
2x3 each leg
Box Jumps
30" Box
5 or 6 sets x 3 jumps I forget how many sets I did.
20m dash x2
I also ran my 40 in 4.5 today. It was hand timed so whatever, thats the fastest I’ve ever ran it. I’ve been around the 4.65-4.72 range the last 3 years.
I said she was hot you stupid fuck.
Anyways, yeah, 24HR was a nice change of pace. Better equipment and some bigger guys and not so many tiny nerds (no offense).
I worked out in the morning so I felt kinda strange… didn’t break any PR’s really except on pulldowns but I enjoyed myself.
Wednesday - Back
Rack chins
bw x 15
30lbs x 12
65lbs x 12 + 7 + 4 (23RP)
Lat pulldowns (much better machine, went up to 300lbs)
150lbs x 10
185lbs x 10
255lbs x 14 + 7 + 4 (ish… not exactly sure)
Rack pulls + shrug
315lbs x 10
405lbs x 8
495lbs x 8 (not my best set, grip gave, but oh well)
Bent-over rows (kept form tighter)
225lbs x 10
245lbs x 10
275lbs x 12
Some seated calf work. All in all, fun. Looking forward to arms tomorrow. Love the hot girls at real gyms.
[quote]bugeishaAD wrote:
I said she was hot you stupid fuck.
[/quote]
Lol whatever you bastard. You said she was pretty then asked for non professionally taken pics so I put up a damn cell phone pic just for you. Relax man, ease up on the roids. =P (I just wanted to say that to someone bc that’s what everyone tells me any time I get mad about anything)
Anyway, what gym do you usually train at if 24hr was even better? Because I train at a 24 and the one I train at has shit equipment, I need to find a better one…too bad they are all farther from my house.
Edit: Oh Bug, I weighed in 219 lbs this morning. About to catch you! =P
[quote]josh86 wrote:
bugeishaAD wrote:
Oh yeah I forgot to mention, she’s really pretty man! I’d love to see non-professionally taken pics/pic.
Chest felt pretty good, I didn’t feel any pain or discomfort in the problem region… the biggest thing was my shoulders. I’m not sure what’s up with it. I feel like… a tightness or something in the front part of my shoulder, more so on the right side. I don’t know.
Is a cell phone pic good enough? lol
She actually sent me this today while at work just for the thread, haha.[/quote]
you seem like a cool dude so ill with hold the deviant and extremely perverse comments i was going to make. but i wont stop thinking them.
Damn dude youre about to surpass me. Next spring its on though! I couldnt eat enough to maintain/surpass 225 this time around, but soon, my friend. Get up to like fuckin 300.
I’d fuck your girl if that makes you feel better. 
Oh, forgot to mention, I lift at one of the gyms at school… so yeah. Anything commercial is even better for almost everything haha.
ME legs
warmups
295x3x2PR (I felt like i didnt go low enough for the first one so i forced myself through the second)
245x8x2
185x20x1
Deadlift Belt
315x3x2PR
Thinking about starting a bulk i am not really skinny but i just ended cutting like 2 months ago lost 30 pds i dont think i can keep gaining strength without a calorie surplus. I dont really mind being heavy i am a defenceive lineman but i do need to keep my speed. I am thinking about getting to 250 maintaining for a bit then getting to like 225 or so. Any thoughts if i can find a camera i will take some pics. (Sorry for the long paragraph)
Week IV
Workout #3: Back & Calves
Reverse grip pull-down
70x12
100x10,8
One-arm DB row
85x8
95x6,6
T-bar row
95x10
125x7,6
Deadlift
135x10
205x8
225x6
265x6
Seated cable row
100x10,8,8,7,7,7,7
DC Donkey calf raises
155x10
Solid workout. Giving back its own day was a good choice. I can really focus on the muscles. I will sleep well tonight. Calves tonight was killer. The 5 pounds I added was enough to make my calves burn by the 7th rep, that I called it quits at 10 reps. Very, very painful.
Today’s Back
Wide-grip Lat Pulldown:
270x9, 5, 3 (17 RP)
*Are you mad Bug?
*Very limited lower back swing, good stretching between reps.
V-grip Cable Row:
295x8, 270x12
*Very limited lower back swing, good stretching between reps.
Yates Row:
355x9, 315x12
.
.