lat spreads = the new most-muscular?
[quote]Stuntman Mike wrote:
josh86 wrote:
Today’s Chest/Bi/Tri 1
Flat DB Press : 105s x 4 or 5, 100s x 6
Ok, guys I seriously really really SUCK at getting DBs into position for Flat DB Press. Like horrible, so horrible that my Incline DB is right where my flat DB is (did 100s x 7 much cleaner reps on Incline DB this weekend) because of how shitty I setup on flat. And I absolutely loath asking for a spot, especially since it draws attention to how pathetic my chest pressing is. I suppose I have no choice but to start getting someone to help me get into position? I can’t seem to make myself kick them back together, always 1 at a time. Then I totally get my shoulder blades in a horrible position on the bench, its just terrible.
HS Incline : 315 x 5 drop 225 x 9
DB Flyes : 40s x 12, 50s x 16
I added these because my chest sucks so I gave it an extra movement.
Spider Curls : 100 x 7.5 drop 80 x 8
Alt Hammer Curls : 80s x 12 per arm
In-human CGBP : 275 x 9 drop 225 x 7
Did these with a suicide grip today…felt them hitting the tris more than usual, good stuff.
Overhead Rope Extensions : 170 x 10 drop 140 x to failure
So the chest stuff disappointed me today, biceps went VERY well and triceps I made some progress on the In-humans but really felt my tris working today more than usual. Solid session overall - I just need to suck it up and ask someone to help me getting DBs into position for the flat db press.
Dude, how are you getting into positon? kick the DBs up then falling back?
I just pick up the bells, sit down on the edge of the bench with them on my knees, squeeze my shoulder blades together, and back I go. I guess I try to do a mini kick with both knees as I’m rolling backward, but I doubt it helps much. Try holding the dumbells closer to your stomach before you roll backwards.
I sit close enough to the edge of the bench so I slide a little and end up in a good spot. For every set I did today, up to the 100s, the dumbells seemed to end up in the right spot pretty easliy. [/quote]
Yeah man I have always had an issue where I seem to have to kick DBs up 1 at a time…and I do the same on flat. I do that on incline too but for some reason I can get setup right. But yeah when I flat, I kick them up one at a time then go back…end up with horrible shoulder placement and pressing the DBs from a horrible spot on first rep. Kills all my strength , feels like I should get double the reps lol.
Might have vids of tommorrows deadlifting up on here tomorrow. That is if I can drag my friends ass out of bed to lift with me early in the AM.
[quote]josh86 wrote:
Yeah man I have always had an issue where I seem to have to kick DBs up 1 at a time…and I do the same on flat. I do that on incline too but for some reason I can get setup right. But yeah when I flat, I kick them up one at a time then go back…end up with horrible shoulder placement and pressing the DBs from a horrible spot on first rep. Kills all my strength , feels like I should get double the reps lol.[/quote]
you should put them on your knees and as you lay day kick them up
you should try kicking up DBs on a floor press, i had to invent my own technique.
[quote]detazathoth wrote:
Nah guys, I just don’t think I have lats period.[/quote]
My friend has this problem. Overpowering traps and biceps/forearms. All these 3 muscle groups on him are very developed but no lats at all. Might have to drop the weight on movements like rows and really work at getting the lats involved.
[quote]josh86 wrote:
Stuntman Mike wrote:
josh86 wrote:
Today’s Chest/Bi/Tri 1
Flat DB Press : 105s x 4 or 5, 100s x 6
Ok, guys I seriously really really SUCK at getting DBs into position for Flat DB Press. Like horrible, so horrible that my Incline DB is right where my flat DB is (did 100s x 7 much cleaner reps on Incline DB this weekend) because of how shitty I setup on flat. And I absolutely loath asking for a spot, especially since it draws attention to how pathetic my chest pressing is. I suppose I have no choice but to start getting someone to help me get into position? I can’t seem to make myself kick them back together, always 1 at a time. Then I totally get my shoulder blades in a horrible position on the bench, its just terrible.
HS Incline : 315 x 5 drop 225 x 9
DB Flyes : 40s x 12, 50s x 16
I added these because my chest sucks so I gave it an extra movement.
Spider Curls : 100 x 7.5 drop 80 x 8
Alt Hammer Curls : 80s x 12 per arm
In-human CGBP : 275 x 9 drop 225 x 7
Did these with a suicide grip today…felt them hitting the tris more than usual, good stuff.
Overhead Rope Extensions : 170 x 10 drop 140 x to failure
So the chest stuff disappointed me today, biceps went VERY well and triceps I made some progress on the In-humans but really felt my tris working today more than usual. Solid session overall - I just need to suck it up and ask someone to help me getting DBs into position for the flat db press.
Dude, how are you getting into positon? kick the DBs up then falling back?
I just pick up the bells, sit down on the edge of the bench with them on my knees, squeeze my shoulder blades together, and back I go. I guess I try to do a mini kick with both knees as I’m rolling backward, but I doubt it helps much. Try holding the dumbells closer to your stomach before you roll backwards.
I sit close enough to the edge of the bench so I slide a little and end up in a good spot. For every set I did today, up to the 100s, the dumbells seemed to end up in the right spot pretty easliy.
Yeah man I have always had an issue where I seem to have to kick DBs up 1 at a time…and I do the same on flat. I do that on incline too but for some reason I can get setup right. But yeah when I flat, I kick them up one at a time then go back…end up with horrible shoulder placement and pressing the DBs from a horrible spot on first rep. Kills all my strength , feels like I should get double the reps lol.[/quote]
If it’s really a problem, then i’d say you gotta bite the bullet and ask someone for a quick spot. Maybe it’s easier for me to say cause I do these at my normal, “Cheers” like gym where everyone knows each other so it wouldn’t be embarrasing for me. But what’s more important, avoiding a little bit of embarrasment (which may just be in your head) or getting the proper set up so you can start repping out the 120s? =)
[quote]LiveFromThe781 wrote:
josh86 wrote:
Yeah man I have always had an issue where I seem to have to kick DBs up 1 at a time…and I do the same on flat. I do that on incline too but for some reason I can get setup right. But yeah when I flat, I kick them up one at a time then go back…end up with horrible shoulder placement and pressing the DBs from a horrible spot on first rep. Kills all my strength , feels like I should get double the reps lol.
you should put them on your knees and as you lay day kick them up
you should try kicking up DBs on a floor press, i had to invent my own technique. [/quote]
Yeah on my next chest/bi/tri session im gunna spend the first bit practicing laying back with both DBs simultaneously while keeping shoulder blades together. I know I should be doing way more than 105s x 4…I could fucking incline that.
[quote]LiveFromThe781 wrote:
zephead4747 wrote:
Benched 230x3+1 today. Could have done one more probably if I hadn’t benched 225x1 as a warmup. PR +1 rep, +5 pounds.
i think warmups are overrated and can hinder your max set, especially when the warmup is that close to your working weight.[/quote]
I agree, I just wanted to see how easy it would be. I stalled at 225 for a long ass time.
[quote]zephead4747 wrote:
Benched 230x3+1 today. Could have done one more probably if I hadn’t benched 225x1 as a warmup. PR +1 rep, +5 pounds.[/quote]
Wait, aren’t you on 5/3/1 anymore?
[quote]WS4JB wrote:
Started to feel like shit last night at that party I went to, came home around midnight, had the day off today so I just turned the alarm off and decided to sleep in. Somehow slept till 4:30 in the afternoon, feel 100x better though.
I thought I had decent lat insertions, seriously fuck you guys (Way and Bug)
Why is it so much easier to do program design for other people then yourself ?[/quote] ← it is?
(what seems to be the problem?)
[quote]WS4JB wrote:
So, that annoying Heidi chick from “The Hills” was interviewed in one of those trashy mags which I sometimes read at work, and they were asking her about her body, exercise. etc. Here is an actual quote.
â??I felt my boobs were too small, so I had them enhanced a few years ago. It worked for my body type. Now, thanks to the Heidi Montag Workout system that Chad Waterbury created, I have a curvier new body. So maybe I need curvier new boobs to match?â??
I have defended Chad in the past, I just don’t think I will ever be able to again.[/quote]
Glad you’re seeing the light now 
[quote]SmallToBig wrote:
Hey C_C
I’m giving some serious consideration to bailing on this ramp… was late for work for the 1st time today as i feel like utter dogshit. The 90 sec rest is really stating to take hold and my body ain’t dealing with it well.
My appetite is gone down the drain, forcing dry chicken breast down my throat is NOT fun. Have 2 days left in Week 2 next week it goes down to 1 minute rest !!
Any ideas how to get rid of this run down feeling i WOULD eat more but id rather bang my head off a wall than eat ! Any other ways to shake this ?
Thank you :)[/quote]
Told you that ramp2 sucks balls… I don’t even need to do it myself to know that 
Drop all jump-sets and do your exercises one at a time instead… That way you’ll have to decrease the weight on subsequent sets more, but imo that’s a lot easier on the body.
And if you can’t make it through the ramp, just do a regular training phase for a while (training phase 1 perhaps or one of the ones I wrote)… Then just either do ramp3+phase3 or ramp1+phase1…
[quote]detazathoth wrote:
I swear I’m like the only guy with no lat spread what so ever.[/quote]
I thought you guys need big lats for your bench…
BB Curls:50kg*15
5/5/5 Squats:
110kg5
125kg5
140kg*9
Played around with GH raises.
Standing ab pulldowns:75kg*20
Not too pleased with this workout. I wanted 12 on the squat set. Oh well.
Yesterday before my “date” I got another text: “rack pulls and some back im here”
I normally dont do back after legs but I didn’t really give a fuck. Loaded up and went for it.
Rack Pull
Barx20 Warm-Up
135x16 Warm-Up
225x10
275x10
315x6
405x6
MOMENT OF TRUTH
495x6
505x3
Nothing broke. All is well in Camp GB once again
Yates Pulldown
180x12
Stackx10
Stackx10
HS Low Row
3 plates x 12
4 plates x 8
5 plates x 6 + 4
Pinwheels
70x10
Had to call it quits. I still had to go home and suit up. Pretty sweet the Ford dealer gave me a bottom of the barrel 09 Super Duty as a rental as they sort out mine. I’m roasting them at every stoplight and making that bitch roll coal at all times. Tonight is back to my old stomping grounds for some tourist action. I’m living one hellavulife so far. shoulder leans out of the room
P.S.
Live! Gucci doesn’t suck balls in Gorilla Zoe’s “Hellavulife” Props
lights up Sherman and chucks up da deuce
Hallelujah holla back bitches
So my chest feels pretty good today. Bit sorer than usual…not sure if it was the added DB flies or the pushups I did later with my girl laying on my back. She surprised me by showing up at my house after work, was pretty awesome of her. Both of those exercises felt great when doing them. Should keep doing both I think lol. I’m def keeping DB flies in…they felt really good and I’m not worried about the few extra minutes to get those done each session.
Every single muscle in my body is sore. It was a good week.
[quote]Growing_Boy wrote:
P.S.
Live! Gucci doesn’t suck balls in Gorilla Zoe’s “Hellavulife” Props
lights up Sherman and chucks up da deuce
Hallelujah holla back bitches[/quote]
What?
Stop drinking your mouthwash dude, you’re going crazy
[quote]Cephalic_Carnage wrote:
detazathoth wrote:
I swear I’m like the only guy with no lat spread what so ever.
I thought you guys need big lats for your bench…
[/quote]
no, just a big arch =)