Speed Deads and Pressing Form work.
Deads 135 5x5
Bench Press 45x10, 95x8, 135x8, 185x8, 225x5
Focus on ripping the bar off the floor, pulling back on heels and F*ing the bar.
The bar will not be answering my calls tomorrow.
[quote]JoeGood wrote:
Speed Deads and Pressing Form work.
Deads 135 5x5
Bench Press 45x10, 95x8, 135x8, 185x8, 225x5
Focus on ripping the bar off the floor, pulling back on heels and F*ing the bar.
The bar will not be answering my calls tomorrow.[/quote]
Are you actually going to call? Or did you say you would and then you’ll lose the number?
[quote]ouroboro_s wrote:
JoeGood wrote:
Speed Deads and Pressing Form work.
Deads 135 5x5
Bench Press 45x10, 95x8, 135x8, 185x8, 225x5
Focus on ripping the bar off the floor, pulling back on heels and F*ing the bar.
The bar will not be answering my calls tomorrow.
Are you actually going to call? Or did you say you would and then you’ll lose the number?[/quote]
I meant to call, I really did, but I had to work, and then I got a flat tire. After that I had to help a friend move, I’m sure the bar understood.
The PRs are falling fast! Nice job Joe.
Thanks DZ, I figure if I keep knocking them down I might not suck quite as hard in the future.
Monday- Upper Body
HS Iso Bench 200 8,3,2 rp
HS Shoulder Press 80/side 11,7,6 rp
CG Bench 195 8,4,2 rp
Lat Pulldowns 160 11,8,6 rp
Deadlift 265x6, 175x12
HS Ab Cr 140 3x8
Okay thats rep Pr’s on everything and damn near a weight PR on CG bench. I have a issue though. My triceps are getting hit way harder than my chest is. I switched a DB lift with the HS Iso bench hoping to hit the chest more but damned if it isn’t hitting my triceps hard.
I need a chest exercise that I can do rest paused without a spotter and without getting my ead cut off. Any suggestions?
[quote]JoeGood wrote:
Thanks DZ, I figure if I keep knocking them down I might not suck quite as hard in the future.
Monday- Upper Body
HS Iso Bench 200 8,3,2 rp
HS Shoulder Press 80/side 11,7,6 rp
CG Bench 195 8,4,2 rp
Lat Pulldowns 160 11,8,6 rp
Deadlift 265x6, 175x12
HS Ab Cr 140 3x8
Okay thats rep Pr’s on everything and damn near a weight PR on CG bench. I have a issue though. My triceps are getting hit way harder than my chest is. I switched a DB lift with the HS Iso bench hoping to hit the chest more but damned if it isn’t hitting my triceps hard.
I need a chest exercise that I can do rest paused without a spotter and without getting my ead cut off. Any suggestions?[/quote]
DB Flyes or cable flyes or pec dec.
Thanks Skid, I’ve go to do something.
Wednesday- Biceps and Lower Body
EZ bar Preacher Curls 102 8,6,4 rp
Reverse BB Curls 90 12,10,8 rp
Leg Press-Calves 520(PR) 14 reps ss
Lying Leg Curls 125 11,8,5 rp
Back Squats 225x6, 245x1(PR), 255x1(PR), 135x25
HS Ab Cr 140 3x8
Thats weight PR’s on calves, 2x PR on squats and rep PR’s on everything else.
[quote]JoeGood wrote:
Thanks Skid, I’ve go to do something.
Wednesday- Biceps and Lower Body
EZ bar Preacher Curls 102 8,6,4 rp
Reverse BB Curls 90 12,10,8 rp
Leg Press-Calves 520(PR) 14 reps ss
Lying Leg Curls 125 11,8,5 rp
Back Squats 225x6, 245x1(PR), 255x1(PR), 135x25
HS Ab Cr 140 3x8
Thats weight PR’s on calves, 2x PR on squats and rep PR’s on everything else.[/quote]
hey joe! you’re becoming a pr whore too! welcome to the club and congrats!
[quote]JoeGood wrote:
Thanks Skid, I’ve go to do something.
Wednesday- Biceps and Lower Body
EZ bar Preacher Curls 102 8,6,4 rp
Reverse BB Curls 90 12,10,8 rp
Leg Press-Calves 520(PR) 14 reps ss
Lying Leg Curls 125 11,8,5 rp
Back Squats 225x6, 245x1(PR), 255x1(PR), 135x25
HS Ab Cr 140 3x8
Thats weight PR’s on calves, 2x PR on squats and rep PR’s on everything else.[/quote]
You’re gonna need some good feminine care products to take care of that whoring, Joe.
[quote]skidmark wrote:
JoeGood wrote:
Thanks Skid, I’ve go to do something.
Wednesday- Biceps and Lower Body
EZ bar Preacher Curls 102 8,6,4 rp
Reverse BB Curls 90 12,10,8 rp
Leg Press-Calves 520(PR) 14 reps ss
Lying Leg Curls 125 11,8,5 rp
Back Squats 225x6, 245x1(PR), 255x1(PR), 135x25
HS Ab Cr 140 3x8
Thats weight PR’s on calves, 2x PR on squats and rep PR’s on everything else.
You’re gonna need some good feminine care products to take care of that whoring, Joe.[/quote]
He’ll be good as long as he keeps his penicillin topped up.
Thanks guys.
So that explains all the itching.
[quote]JoeGood wrote:
I need a chest exercise that I can do rest paused without a spotter and without getting my ead cut off. Any suggestions?[/quote]
Smith machine is your friend on this one. flat/close/incline/decline/reverse grip wide/reverse grip close etc.
On the subject of tricep feeling too much on the presses - squeeze the bar together like your bringing your hands together on your presses will activate your pecs more- also squeeze the shit out of the bar- helps alot.
Good numbers.
Beat the log
beat the log
beat the log - Man it’s like a mantra!!!
Fischer
Good thinking Fischer, thanks.
Friday: Upper body
Flat DB Press 95 10,6,4 rp
BB OH Press 115 8,4,3 rp
Dips BW+80 8,4,3 rp
HS Iso Lat Row 155/side 9,7,4 rp
Rack Pulls 405x7, 315x13
HS Ab Cr 140 3x8
Thats rep PR’s on everything but abs. Still today sucked, everything felt heavy and rack pulls were horrible.
I now know beyond all doubt that my glutes are my weak point.
[quote]JoeGood wrote:
Good thinking Fischer, thanks.
Friday: Upper body
Flat DB Press 95 10,6,4 rp
BB OH Press 115 8,4,3 rp
Dips BW+80 8,4,3 rp
HS Iso Lat Row 155/side 9,7,4 rp
Rack Pulls 405x7, 315x13
HS Ab Cr 140 3x8
Thast rep PR’s on everything but abs. Still today sucked, everything felt heavy and rack pulls were horrible.
I now know beyond all doubt taht my glutes are my weak point.[/quote]
Weight change upwards on the widowmaker squats will be taking care of THAT.
[quote]skidmark wrote:
JoeGood wrote:
Good thinking Fischer, thanks.
Friday: Upper body
Flat DB Press 95 10,6,4 rp
BB OH Press 115 8,4,3 rp
Dips BW+80 8,4,3 rp
HS Iso Lat Row 155/side 9,7,4 rp
Rack Pulls 405x7, 315x13
HS Ab Cr 140 3x8
Thast rep PR’s on everything but abs. Still today sucked, everything felt heavy and rack pulls were horrible.
I now know beyond all doubt taht my glutes are my weak point.
Weight change upwards on the widowmaker squats will be taking care of THAT.[/quote]
Is it that they are weak or not firing properly?
I do a lot of mobility before I start that includes glute activation as one component.
[quote]ouroboro_s wrote:
skidmark wrote:
JoeGood wrote:
Good thinking Fischer, thanks.
Friday: Upper body
Flat DB Press 95 10,6,4 rp
BB OH Press 115 8,4,3 rp
Dips BW+80 8,4,3 rp
HS Iso Lat Row 155/side 9,7,4 rp
Rack Pulls 405x7, 315x13
HS Ab Cr 140 3x8
Thast rep PR’s on everything but abs. Still today sucked, everything felt heavy and rack pulls were horrible.
I now know beyond all doubt taht my glutes are my weak point.
Weight change upwards on the widowmaker squats will be taking care of THAT.
Is it that they are weak or not firing properly?
I do a lot of mobility before I start that includes glute activation as one component.[/quote]
To be honest I don’t know. I’ve never really understood the whole “firing” reference to glutes. I do know that yesterday as I was doing rack pulls I wasn’t getting that “push” as they got high and I was only able to lock them out by using my upper back to pull back rather than getting the bar f*cked.
Sunday- Lower Body + my Sat. Bench work
Bench Press 45x10, 95x8, 135x8, 185x6, 225x7
BB Curls 110 7,4,2 rp
Hammer Curls 65 8,5,4 rp
Seated Calf Raises 140 15 Reps ss
Good Mornings 165x6 ss
BB Hack Squats 265x6, 175x23
HS Ab Cr 140 3x8
Pr’s on Hammer Curls and Goodmornings. Rep PR’s on everything but Hacks.
During my heavy set of hacks I must have let my form get sloppy because I pulled something in my chest and it hurt like hell. Its better now but I’m glad I’ve got two rest days.
[quote]JoeGood wrote:
ouroboro_s wrote:
skidmark wrote:
JoeGood wrote:
Good thinking Fischer, thanks.
Friday: Upper body
Flat DB Press 95 10,6,4 rp
BB OH Press 115 8,4,3 rp
Dips BW+80 8,4,3 rp
HS Iso Lat Row 155/side 9,7,4 rp
Rack Pulls 405x7, 315x13
HS Ab Cr 140 3x8
Thast rep PR’s on everything but abs. Still today sucked, everything felt heavy and rack pulls were horrible.
I now know beyond all doubt taht my glutes are my weak point.
Weight change upwards on the widowmaker squats will be taking care of THAT.
Is it that they are weak or not firing properly?
I do a lot of mobility before I start that includes glute activation as one component.
To be honest I don’t know. I’ve never really understood the whole “firing” reference to glutes. I do know that yesterday as I was doing rack pulls I wasn’t getting that “push” as they got high and I was only able to lock them out by using my upper back to pull back rather than getting the bar f*cked.[/quote]
Do one legged deadlifts with dumdbells to learn how to flex your glutes . People forget too squeeze their glutes like holding a coin in between the cheeks while pulling./also keep abs tight while doing this.
Hope this helps
Fischer
I am absolutely going to try that Fischer, thanks.
Tuesday- Upper Body
HS Decline Press 410 8,5,3 rp
Bb shrugs 365 11,9,8 rp
Tricep Rope Ext. 100 13,9,7 rp
HS Iso Lat Pulldowns 120/side 10,4,3 rp
Ghetto T-bars 200x7, 155x15
HS AB Cr 140 3x8
Thats weight PR’s on the t-bars, and rep Pr’s on everything but the ab work.
Nice work Joe…
+one on the one legged dead lifts- if you can - you can put the db’s on a platform-
like mid shin- you can go heavier this way
do you do any bridges- or glute hip raise type crap?
kmc