Dynamic Lower:
Squat: 145x8x3
Wasn’t going as fast as I was before. Felt like shit.
RDL: 205x3x8
So easy for my lower back that I wasn’t sure I was doing the exercise correctly. Grip power still needs improvement
Skullcrushers: 55lbs x3x10
A 2 rep PR but my elbow keeps pointing outward.
Machine Low Row: 140lbs x3x8
Wasn’t sure if Im supposed to keep my back straight.
Before i did skullcrushers, I was fooling around using different bars and trying out the JM Press. Didn’t get anywhere with those so went back to skull crushers. Not only am I weak in tricep and lat, I don’t even know if Im working those muscles at all half of the time.
@hastalles Thanks for introducing me to these exercises, im sticking with JM press, skull crushers and tri pulldowns atm, then switching it up with tate press some times soon.
I’ve come to term with my inadequate tricep stregth. Twas truly pathetique.
Max Upper:
Close Grip Flat Bench: 65, 75, 95, 115, 135, 145x1, 145x2
My form was completely anniliated during the ascending phase of 145. Tricep was obviously the weakness.
JM Press Smith Machine: 115, 135x3x8
Not sure of the form due to first time doing it on the machine.
Krock Rows: 85x3x8
Fairly easy.
Lats Pulldown: 140x3x8
Should the bar be touching my chest or something? I normally just pull it below my chin.
Hit 2 PRs but meh. Exam tmrw, and I just burned myself.
Went through my log randomly just now in lieu of studying for today’s exam (yup its midnight here in toronto.) Pretty interesting stuff gotta say.
Body Weight: 142lbs - now 155lbs
Squat: 220x5 - now 285x1
Bench: 125x5 - now 165x1
Deadlift: 185x5 - ?
Shoulder Press: 80x5 - now 100x6
Pullups: 12 - now 15
Mad increase in squat, bench should be 190 by now IF my body was functioning normally. Deadlift hopefully get a 3RM of 275 :S Shoulder press can probably get to 110x1. 15 pullups are a good day.4 months effort, i think mediocre improvement Note: gonna edit in my deadlift tmrw.
Max Effort Lower Body:
Deadlift: 135, 185, 205, 225, 255x3, 275x0, 265x0
Lower back aint a problem, 255 flew up so easily, it was literally touch the ground then up. Couldn’t lockout 275 nor 265 cuz of grip problem. Both failed around 3 inches above knee. Gonna search up some grip work that doesn’t require grippers.
Tricep Pulldown: 65x2x8, x10
Pretty easy.
Goodmorning/Hyperextension: 50x2x10, x12
Grabbed a 50 pound barbell, put it on my neck. Didn’t quite feel like holding a 45lbs plate.
T-Bar Row: 70x2x10, x12
Really aimed to pull the thing back. Around 4 inches from my face the weight is at the acme of the lift.
Dips: x3x10
Fairly easy.
Im spending more time now at the gym. Hopefully, my tricep and lats are getting stronger in bench.
Dynamic Effort Upper:
Bench: 85x8x3
Wasn’t sure if I was going as explosive as I could. Might be a problem.
Standing Military Press: 75x1, 105x3x6
First two sets pretty easy, last set was fairly difficult. Nevertheless, I could only do 105 for 1 rep before I started Westside, now I could do 6 for 3. 110 next Dynamic day!
Skull Crusher: 60lbsx10, x8, x12
First set wasn’t warmed up, second set didn’t rest enough. Third set felt great. Utilized a wider grip on the EZ curl bar. Think did it with the correct form.
Machine Low Row: 140x3x10
2 Rep PR, pretty gud after the all out OHP and skull crusher.
Finished my english exam, felt like sit, wrote a 3 page impromptu essay in 30 minutes. Oh well, gr.11 is where its at.
Two consecutive awsome workout. Let’s see if I can make it a three.
Dynamic Effort Lower Body:
Squat: 20x3
Does time matter, cuz I think I took like 15 minutes.
RDL: 215x8, 225x6, 225x8
First set easy. Second set grip failed at 5, did another one then failed again. Third set grip failed at 5, then 7 but did 8 anyway. Lets just call it a 20 lbs PR
Dips: 3x12
2 more reps than the last time I did dips. Only the last set was fairly difficult.
Lat Pulldown: 140x2x12, 120x12
Did the first two sets with pretty bad form I think. The bar was barely below my chin and I felt like it was working my arms more. Dropped the weight and tried to bring the bar down to at least my shoulder.
Should have chosen some type of pullup instead of pulldown. Tricep and other body parts are still sore from yesterday so PRs today must mean I’ve been eating plenty. Hopefully I can see my result show on the close grip bench on sunday.
Rowing the bar down? What do you mean by that? I did try to learn from Dave Tate’s bench tutorial though.
My elbows are not flared when descending but are flared ascending. And when I do flare, they are not controlled, most of the time my elbows are pushed out by the weight. It happens when I bench 95% of my 1RM or more.
when you lower the bar to your chest, row it down as if you’re doing a BB row. it keeps your lats tight for a better base to push from.
your elbows flaring on the way up puts the weight on your triceps. if you maintain a slight tuck, you can keep the weight better distributed between your pecs, triceps, delts and lats.
Triple awsome workout. Though I was experimenting a bit today.
Max Effort Upper Body:
Close Grip Bench: 95, 115, 125, 145x3, 150x2
Well technically I did 145 for 4 reps cuz the spotter was trying to help out of gud will but the first 2 reps came up sooo easily that the 3rd couldn’t possibly be a problem. Same with 150, did 1 unassisted then 2 assisted but I think I could have gotten a double by myself, or not.
JM Press: 135x2, 115x8, 125x6, 120x8, 125x12
Yeah pretty fucked up. Did some experimenting to get my forms right, then I guess becuz i wasn’t warmed up, I had to adjust the weight alot. But still gud.
Kroc Row: 90x2x8
First set easy, feels like grip is improving, second set pretty brutal doe. Didn’t feel like failing the 3rd set.
Pullup Deadhang: 20 sec, 25 sec, 23 sec, 7 sec.
For grips.
Was gonna sneak dumbbell bench in after rows but did 50s for 8 and I was dead. Have to put in a day for this though.
Max Effort Lower Body:
Sumo Deadlift: 135, 185, 205, 225, 245x1, 265x1, 275x0, 275x1
Hell yeah, after failing 275 first time, I switched the mixed hand grip and 275 flew up easy. Was gonna do 285 but didn’t want to lose all my energy. Btw, I used to think conventional is harder but sumo felt weird to me for sum reason.
Dumbbell Bench Press: Two 50lbsx12, Two 55lbsx10, Two 55lbsx9.33
Been a while since I’ve done this exercise so it felt off a little or its just cuz I didn’t fully recover from yesterday. Last set though tricep gave up after 9th rep.
Good Morning Hyperextension: 60lbsx3x10
60lbs barbell on my neck in squat position. Did 2 sets then did the last set after everything before I left.
T-Bar Row: 85x8, 90x8, 85x8
Everything after the second set was done with bad form… so gotta get rid of my ego.
Pullup Deadhang: 31 sec, 27 sec, 23 sec
My countings might be a little off since I don’t have a stop watch.
Also, surprisingly my weight has been dropping. Weighted this morning at 151lbs after finding out I do have a weighter at home. Then 152.4 near 6 o’clock, an hour after I had like an arab falafel sandwich from this arab guy.
Going to gym on friday and saturday for dynamic days because it turned out there’s another ymca (the gym i go to) within walking distance of the downtown place i go to every saturday. Saves bus ticket and time.
Grip sucks. The Y at downtown was a different environment, much more modernized and equipments are newer/cleaner. Though they didn’t have a power rack, they did have two squat rack.
Dynamic Lower:
Squat: 145x20x3
Pretty alright.
RDL: 225x2x8, x6
Grip kills. dropped at 5 for all three sets.
Skull Crusher: 60x10, 60x2x12
Easy actually. Aimed to push my elbows in a lil bit.
Lat Pulldown: 120x12, 140x2x8
Grip couldn’t hold the 140 at the 7th rep, so I realeased the bar and pulldown again for an extra 1 or 2. Strict form though.
Did some grip holds with different grip positions with a loaded 135lbs barbell for like 1 minute altogether with rest in between sets. Then did some pullup deadhang hold. Bleh.
re: isolation work like tricep pushdowns and such, I’d be strict with the form so your triceps take the full load and make sure you get the feel right too.
