Webshooter curls (what I call the curls you were referring to) are awesome, I prefer them with a very light weight though and at least 15 reps to fully stretch and contract the bicep.
Probably the best advice would be to just throw in a Mountain Dog style arm day in your routine if you can!
[quote]RATTLEHEAD wrote:
Webshooter curls (what I call the curls you were referring to) are awesome, I prefer them with a very light weight though and at least 15 reps to fully stretch and contract the bicep.
Probably the best advice would be to just throw in a Mountain Dog style arm day in your routine if you can![/quote]
that does make sense, if I have lagging arms then the best thing would be to train them directly, ill go look at some JM articles, see what i can rustle up. thanks for that though
7/2/14
Legs
Squats
115kg x3
132.5kg x3
150kg x4
Front squats
60kg x12
70kg x10
80kg x8
90kg x5
100kg x2
Romanian deadlifts
80kg x10
85kg x10
90kg x9
95kg x9
100kg x9
Calf raises 100kg
15/12/12/12/12
Damn front squats kicked my ass! been a while since i done them, so happy i managed to get 2 reps with 100kg. Just fancied switching it up, ill be going back to normal squats next week. Romanians felt good aswell, got an amazing stretch in my hammies.
Interesting lift ratio, usually lighter guys have their strength in the deadlift and a weakness in the bench. Nice pressing strength for your weight. Short arms? I’m at about 150 kg Squat, 120 kg bench, I can see you’re stronger than me on the squats and you could probably beat me on the bench too, but I pull 215-220 kg. I’m curious now, I’ll follow along, post some videos.
took your advice rattle, saturdays now will be a dedicated arm day, mountiandog style, or as close as i cant get with my limited equipment.
heres todays workout:
9/2/14
Arms
reverse curls 30kg
10/10/8
Barbell curls with 3 sec negative 35kg
8/8/6
Dips (til failure and constant tension)
bw 15kg x15
bw 20kg x11
bw 25kg x6
Lying tricep extensions 30kg (1 second stretch at bottom)
12/10/9
Damn this kicked my arse, my forearms ached for hours after! 45 second rests aswell to keep the pump and intensity up. Will be going hard on these sessions, aiming for at least 15’ arms
[quote]DaneMuscle wrote:
Interesting lift ratio, usually lighter guys have their strength in the deadlift and a weakness in the bench. Nice pressing strength for your weight. Short arms? I’m at about 150 kg Squat, 120 kg bench, I can see you’re stronger than me on the squats and you could probably beat me on the bench too, but I pull 215-220 kg. I’m curious now, I’ll follow along, post some videos.[/quote]
I know, you’d think id be better at deadlifting. i do have fairly short arms though, im 5’9 with a 66 inch wingspan, so nearly t- rex arms! The thing with deadlifts though, ive always struggled with them, and my technique isn’t the best, but im working hard to dial it in. Welcome aboard anyway, hope you enjoy the ride!
also ill upload some more videos next week for my 5/3/1 week
On the deadlift, it seems from what I can see, that your plates may be a smaller diamiter, than reg plates, and this in effect would have you liffting from a deficit. This would futher amplify short arm theory. I could be wrong on the plates, I’ll measure mine today to give you the reg plate diamiter, if I’m right, you may be able to use a mat or somthing to bring you up to reulation height, or just deal with the deficit, and at least know what it is !
Rather than be lazy and wait, I just walked out to my garage, I got 17 1/4 for a 45lb plate. Hope that helps
[quote]AnytimeJake wrote:
On the deadlift, it seems from what I can see, that your plates may be a smaller diamiter, than reg plates, and this in effect would have you liffting from a deficit. This would futher amplify short arm theory. I could be wrong on the plates, I’ll measure mine today to give you the reg plate diamiter, if I’m right, you may be able to use a mat or somthing to bring you up to reulation height, or just deal with the deficit, and at least know what it is !
Rather than be lazy and wait, I just walked out to my garage, I got 17 1/4 for a 45lb plate. Hope that helps[/quote]
They are small plates, i know for a fact their nowhere near as big as normal plates, maybe thats why my deadlifts are fast off the floor, im constandly pulling from a deficit. i will measure the diameter of my plates tomorrow to find out
It makes no differance, unless you plan to compete, than you may want to try some regulation height lifts leading up to a meet. I personaly like about a 2 inch deficit, I’m about the same strength as regular deads, but get more explosiveness, as well as more leg drive/work from them, Chobbs also like deficits better than regular, so it’s fairly common. the only reason I really pointed it out was somone mentioned you had a strong bench compared to deadlift, so with you mentioning you had short arms, if it was a big deficit, I thought this may explain it, on top of the fact that it’s nice to know where you stack up against other lifter’s somtimes, so knopwing, and being able to do the proper height once and awhile might be good.
Anyway I see your still hitting it hard, haven’t been around for awhille, good stuff, keep up the work. Later
Bump, same post twice 
10/2/14
Cycle 6 week 3 / Weekly weigh in: 173lbs
Shoulders
OHP
57.5kg x5
65kg x3
75kg x1 New weight PR
More OHP
35kg x12
40kg x12
45kg x11
50kg x8
55kg x6
Lateral raises 15kg
12/12/9/8/8
Shrugs 100kg
10/10/10/10
heres the 75kg OHP for 1
[quote]AnytimeJake wrote:
It makes no differance, unless you plan to compete, than you may want to try some regulation height lifts leading up to a meet. I personaly like about a 2 inch deficit, I’m about the same strength as regular deads, but get more explosiveness, as well as more leg drive/work from them, Chobbs also like deficits better than regular, so it’s fairly common. the only reason I really pointed it out was somone mentioned you had a strong bench compared to deadlift, so with you mentioning you had short arms, if it was a big deficit, I thought this may explain it, on top of the fact that it’s nice to know where you stack up against other lifter’s somtimes, so knopwing, and being able to do the proper height once and awhile might be good.
Anyway I see your still hitting it hard, haven’t been around for awhille, good stuff, keep up the work. Later[/quote]
yea, turns out my plates are slightly smaller, im pulling from a 2inch deficit. thanks for the advice though. Personally im never one for “oh im better then so and so because i can lift X amount of weight” as long as im getting better and stronger, all that matters. I dont plan to compete in powerlifting anytime soon, thought i do want to try a meet at least once before im 25
12/2/14
Back
Deadlift
130kg x5
150kg x3
170kg x3 New PR!!!
Pull ups - bw 10kg
8/8/6/6/5
Parallel rows
60kg x12
65kg x12
70kg x10
75kg x9
80kg x6
T bar rows - 3 plates (60kg)
10/10/10/10/10
Stoked to hit 170kg today, so close to 4 plates! trying hard to bring up my deadlift. All in all was a good back workout, i felt a lot more powerful and explosive on the weighted chins aswell which was good
170kg deadlift for 3
13/2/14
Chest
Bench press
87.5kg x5
100kg x3
115kg x2 New weight PR
Incline bench press
60kg x12
65kg x12
70kg 10
75kg x7
80kg x6
Incline flies 20kg
10/8/8/8/8
115kg felt quite heavy actually, 2 reps at that weight is good though considering its the heaviest i’ve ever benched
heres the 115kg bench for 2
heres the last set of incline bench aswell, because im feeling generous
14/2/14
Legs
Squats
122.5kg x5
140kg x3
157.5kg x2 New weight PR and a 2x bodyweight squat for a double!
20 rep squat - 120kg
15 reps… damn, seriously underestimated the mental fortitude required for these… will get better though
Romanian deadlifts
85kg x10
90 kg x8
95kg x8
100kg x8
105kg x8
Calf raises 100kg
15/15/12/12/12
Good leg workout, 2x BW squat is a huge achievement for me, that made my day, yay. Sod valentines day
157.5kg squat for 2