[quote]ebomb5522 wrote:
I want to get my pressing strength up and see if this will help build arms. [/quote]
285x6 incline bench and you’re trying to get your pressing strength up? Damn you’re a strong dude.
Are you thinking that improving your pressing strength will help with the entirety of the upper arm, or just triceps?
[quote]bigmac73nh wrote:
[quote]ebomb5522 wrote:
I want to get my pressing strength up and see if this will help build arms. [/quote]
285x6 incline bench and you’re trying to get your pressing strength up? Damn you’re a strong dude.
Are you thinking that improving your pressing strength will help with the entirety of the upper arm, or just triceps?[/quote]
Well, since the arm is made up of more triceps than biceps, I think the added pressing/bringing up the pressing muscles will add necessary thickness to my arms. Also, I will be hitting biceps pretty hard twice/week on the pull days, so that combined with the pressing/triceps work should help.
1.10.12
EZ Cable Extension Reverse Grip Pulldowns (4 second eccentric, hold for second at bottom)
150 x 8
220 x 8
260 (stack) x 6, 6, 6
EZ Bar Preacher Curl (big bar)
50 + bar x 8
70 + bar x 8, 8, 8
Chest-Supported Horizontal Rows (3 second eccentrics, 1 second holds)
3 pps x 8
5 pps x 6, 6 (normal tempo) 18
Deadlift
worked up to 605 x 3 (All-Time PR!!)
Alternating Dumbbell Curl (4 second eccentric, palms forward)
45 x 6 LR, 6 LR
40 x 6 LR
EZ Bar Reverse Curls (5 second eccentric, 1 second hold at top)
60 x 8, 6, 6
Very solid heavy pull day. The pulldowns and horizontal rows felt great and the 605 x 3 deadlift was an all-time PR and it felt very strong. I have nearly reached a personal best that I have been wanting for a while. that being 605 x 5, but that will be put on hold for now : ).
Rest tomorrow.
Wow! strong pulls. Great PR
[quote]ryanbCXG wrote:
Wow! strong pulls. Great PR[/quote]
Thanks bro. Got it on video…I’ll post it a bit later.
[quote]ebomb5522 wrote:
I have nearly reached a personal best that I have been wanting for a while. that being 605 x 5, but that will be put on hold for now : ).
[/quote]
Yeah… ‘put on hold’ means next week you’ll pull 625x9… we now you’re ways, guy…
Excellent incline work. I always appreciate a good deadlift and 605 x 3 is really sick. I definitely see a 700+ pull in the next year or two!
@ Spidey: Haha, I would love 625 x 9 or something comparable! Not for a while lol.
@ Jake: Thanks bro! If I truly wanted to train for 1RM, I feel pretty confident that I could hit 700 sooner than that.
!:02 1:09 1:14 nutgrab lol. Great pulling as always man.
1.10.12
Meal 1) 1 cup quick oats, 2 scoops protein, ¾ tbsp. almond butter (60 carbs, 55 protein, 10 fat)
Peri-Workout: 75 grams Karbolyn, 40 grams intra blend, 60 grams whey isolate
Meal 2) 310 grams sweet/white potatoes, 7 ounces chicken breast (40 protein, 65 carbs, 5 fat)
Meal 3) 1.5 cups raw milk, 1.5 scoops protizyme, ½ scoop delicious greens 8000 (15 fat, 55 protein, 15 carbs)
Meal 4) 4 omega 3 eggs cooked in VCO, 3.5 ounces chicken breast, 3 slices Ezekiel bread (22 fat, 45 carbs, 50 protein)
Meal 5) 5 ounces wild Alaskan salmon, 120 grams yellow potato + VCO, 1 slice Ezekiel bread (35 protein, 45 carbs, 15 fat)
Meal 6) 3 tbsp peanut butter, 330 grams Fage, 1 brown rice cake (30 carbs, 40 protein, 27 fat)
95 grams fat, 330 carbs, 335 protein
Calories: 3,515
I didn?t count the VCO that I cooked with, or the rest of the pint of coconut milk ice cream I finished off today, so probably closer to 4000 lol.
[quote]spar4tee wrote:
!:02 1:09 1:14 nutgrab lol. Great pulling as always man.[/quote]
Lol…thanks bro.
[quote]ebomb5522 wrote:
Well, since the arm is made up of more triceps than biceps, I think the added pressing/bringing up the pressing muscles will add necessary thickness to my arms. Also, I will be hitting biceps pretty hard twice/week on the pull days, so that combined with the pressing/triceps work should help.[/quote]
Oh, lots of pressing will certainly help thicken up the triceps. My only triceps work is pressing, I don’t even hit any isolation work and the triceps have more than kept up (even when hitting bi’s up to 3x/week). I’ve heard some suggestions in the past that biceps growth will sort of plateau at a point if the triceps aren’t brought up as well. I was just curious if you were thinking of something along those lines. I’m sure you’ll see some awesome triceps improvement with the serious weights you’re pressing though.
Nice work on the pulling as well. 600+ deads for reps is just amazing.
[quote]ebomb5522 wrote:
@ Jake: Thanks bro! If I truly wanted to train for 1RM, I feel pretty confident that I could hit 700 sooner than that. [/quote]
Should have prefixed with despite your goals being a pro bodybuilding card, I’m sure if you focused on it you’d manage in a matter of months ha. you’ll get it relatively soon compared to the mere mortal either way.
What’s the story with Karbolyn by the way? I’m always interested in peri-workout carbs but from my research I’ve not found anything that seems consistantly better then dextrose beside vitargo which is ridiciliously expensive (waxy maize hasnt convinced me from searching).
EDIT: Been meaning to ask too… what shoes do you squat in/do leg work and what are your thoughts on the matter with bodybuilding in mind? I have my converse for hamstring/deadlift exercises (or better still barefoot) but I’m leaning towards my olympic shoes for squatting (besides perhaps 1rm attempts). I suppose it’s more or less the same as doing all my squat work with a plate under my heel.
I was gonna ask what the diet recently was looking like but all of a sudden there it is. Also those deads looked damn good.
@ Bigmac: I never really thought of it that way, but that makes sense! I am more looking to improve my “pressing muscles” which are in large part arms/arm thickness (something I lack).
@ Jake: Haha, ya lol :P. I really like Karbolyn. It is essentially equal to vitargo in the sense that it moves through the stomach quickly and spikes insulin high during workouts so nutrients can get shuttled effectively. I’ve used Vitargo as well and really like it. The supplement shop at home allows me to purchase both a relatively cheap prices, so I use them. If I wasn’t able to get them that way, I’d probably just use wazy maize.
I squat in nike shoes with a heel. (Trainer SCs). I have always squatted insomething with a slight heel, that’s comfortable for me.
@ Ryan: Haha, I’m a psychic.
I’m gonna start posting my meals more often, but those days are pretty much what every training day eating looks like.
1.12.12
Push 2 (shoulder emphasis)
Push Press
Bar x 5
95 x 3
135 x 3
155 x 3
175 x 3
205 x 3
215 x 3
235 x 3 (stop there for today)
185 x 3x5
Incline Bench Press (normal, close, wide grip, 2 at each position)
185 x 6x4
Leaning Lateral Raise/Press
35 x 8/8
35 x 8/8
Blast Strap Work
Maltese Fly/Pushup
5-7/failure
5 rounds
Triceps Set
V-Grip Pushdowns: 8
Seated French Press: 8
Palms-Back Kickbacks: 8
Cordova Extensions: 8 LR
3 rounds
Triceps stretch
Machine Cable Press/Neutral Press/Together Press
8/8/8
3 rounds (none close to failure)
Very solid push day. Worked on shoulder pressing/chest hypertrophy. I haven’t push pressed in months, but these felt very strong, very pleased with this. 235 x 3 is nowhere near my personal best, which I believe is somewhere around 275 x 3, but I had more in the tank and wanted to stop there and wait till next week to go heavier.
I’m doing incline pressing twice/week, this day was the ‘speed work’ in an attempt to push that lift through a plateau. The bodyweight flies and pushup superset was great. Definitely will be including more bodyweight work in as it’s not taxing on the body and should help me bring up bodyparts/add another dimension to my body.
Leg day tomorrow : ). Get pumped.
Once you start to get the groove back on push press the weights will increase fast. Its fairly technical lift so coming back from along time off of it is hard. So you hitting weights that good already means you will be busting that PR soon
[quote]ebomb5522 wrote:
[quote]spar4tee wrote:
1:02 1:09 1:14 nutgrab lol. Great pulling as always man.[/quote]
Lol…thanks bro. [/quote]
I see you edited it lol
[quote]ryanbCXG wrote:
Once you start to get the groove back on push press the weights will increase fast. Its fairly technical lift so coming back from along time off of it is hard. So you hitting weights that good already means you will be busting that PR soon[/quote]
Yep, that’s the hope!
I think I’ll be back to hitting PRs with that weight in the next month or 2.