Heavy Bench/Dynamic Triceps
Barbell Flat Bench
105 x 8
135 x 6
165 x 6
5 x 4 185
Dumbell Incline Press
35 x 8
50 x 8
60 x 6
70 x 6
75 x 6
Tri Extension
30 x 3
40 x 3
50 x 3
55 x 3
60 x 3
Close Grip Bench
45 x 3
65 x 3
85 x 3
95 x 3
115 x 3
Obliques
I’m getting my diet in order so we’ll see how everythign starts to work out
Tuesday Heavy Chest/ Dynamic Tri’s
Thursday Heavy Squat/Dynamic Deadlift
Saturday Heavy Tri’s/ Dynamic Chest
Sunday Heavy Deadlift/Dyanmic Squats
Any advice on if it sounds good bad horrible?
2 days of chest+tri’s but no back or bi’s?
Youre doing 33 sets of horizontal pressing a week with ZERO pulling (neither horizontal or vertical). BIG problem IMO
I say change your heavy chest/dynamic tri and heavy tri/dynamic chest to mimic westside and do heavy bench and dynamic bench days. Yours almost reflects it already, but a few adjustments could be made.
-Add in some rowing/pulling movements
-Whenever doing a speed movement, do it first or else is probably wont be that fast.
Dynamic Deadlift
135 x 3
165 x 3
185 x 3
215 x 3
235 x 3
Good Mornings
95 x 7
105 x 7
115 x 7
125 x 8
135 x 8
Heavy Squats
135 x 6
165 x 3
195 x 3
215 x 4
5 x 3 235
Step Ups (dumbell)
20 x 10 each leg
30 x 10
40 x 10
40 x 10
Hanging Knee Raises
Yesterday
bench/tri/lats
105 x 6
135 x 6
165 x 6
195 x 4
195 x 3
185 x 4
185 x 3
185 x 3
Lat Pullown
variiiesss
70 x 8
90 x 8
110 x 8
130 x 8
140 x 5
incline db press
30 x 6
40 x 6
50 x 6
60 x 6
70 x 6
75 x 8 (PR)
Dumbell Tricep Extensions (Dynamic)
40 x 3
50 x 3
55 x 3
60 x 3
60 x 3
Bent over barbell Rows
5 x 10
I’ve been lagging so much on my deadlifts… im getting my shit together.
PS my coach is asking me to coach people in swimming (younger either 8ish or 13 and older) I’m a tad bit on the worried side and realize that if you’re going to be a leader you ahve to be confident… any words of advice on whether to do it or not?
Front Squat for fun
95 x 6
105 x 6
115 x 6
Dead lift
135 x 3
185 x 3
215 x 3
245 x 3
275 x 2
285 x 2
295 x 2
305 x 2
315 x 1 / BRICK WALL felt like shit
Good Mornings
135 x 6
145 x 6
155 x 6
Dyanimc Explosssive Squats
135 x 3
155 x 3
175 x 3
1 95 x 3
EAT LIFT STUDY SLEEP
[quote]MidDistanceMac wrote:
315 x 1 / BRICK WALL felt like shit
EAT LIFT STUDY SLEEP[/quote]
I started getting ancy again and decided I will record whats going on…
4 days a week
Monday Deadlift/Triceps
Tuesday Squats/Bench
Thursday Squat/Bench
Friday Deadlift/Triceps
Bi’s are on 1 of the two split days and abs are on the opposite…
So far everything has been going alright I stopped thinking I have to have a certain plan and just took everyones advice of progressive overload.
Just last week I deadlifted 355 for 1 PR
My deadlifting has been pretty much a 5 x 3… just tonight I did 305 5 x 3
It stalled for a little because I ripped my hand open and was using a wrap over one part of the bar… but I’m back in full force
My squat I haven’t tested just the other day I got 225 x 8 with my buddy when we were messing around it felt reallllly good so I’m all happy with that especially since its a PR
My bench however has been lagging… i’ve been doing 5 x 3’s with that and i still can’t break 225 its pretty sad.
I’ve been trying do pullup (supinated) but because of the combination of having weak ass lats and weighing 220 I can’t do them so I’ve been using the assistance machine/bands it sounds pussy(ish) but I’ve got to start somewhere and I’m more concerned with getting legit non assisted pull-ups into my workout.
My deadlift / tris day goes something like this
Deadlift
warm up till i get to a 5 x 3 weight
Pull UPs (Supinated) assisted 3 x 12
Dumbbell Rows 4 x 8 (or however many reps I feel)
Dumbbell Tricep Extensions whatever feels good
then either close grip bench… or single arm extensions or maybe just maybe cable press downs
The squat days/ bench
Bench work up to 5 x 3
which has pretty much been sticking to 185
hack squat machine
dumbbell flat-bench or incline press
power squat machine
Dumbbell Flies
Wow I hope my grammar/spelling isn’t as bad as Elite Balla I’m just trying to give you all a recap and tell you I’m back…
Any suggestions to get my bench back up? What I’m doing now isn’t working so I’m going to end up trying something new… ( my sticking point is the bottom portion of the bench)
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Today Deadlift/Tri’s
Deadlift
135 x 3
185 x 3
225 x 3
275 x 3
305 5 x 3
Assisted Pull Ups (sup.)
3 x 10 60lb
1 x 12 80lb
Dumbbell Rows
45 x 6
55 x 6
55 x 6
65 x 8
75 x 6
Had some left too
Dumbell Tricep Extensions
45 x 6
55 x 3
65 x 6
75 x 12
Stopped because I hit them up last saturday with a buddy that came home from college
Superset
Close Grip Lat Pulldowns with Cable Pressdowns
the Pulldowns
80 x 10
120 x 10
140 x 8
140 x 8
Pressdowns
4 x 12 @ 90lbs
Abs
3 x 25 Strict Sit Ups
But like I was saying
Any suggestions for the bench?
Today was a Squat/ Chest day
Warmed up with some squats to get the blood flowing into my quads… lowerback was sore from deadlifting yesterday.
135 x 12
185 x 10
195 x 8
Bench
95 x 8
135 x 10
155 x 10
1 75 x 8
185 x 6
Hack Squat Mach
3 x 10
1 x 6
Incline Dumbbell Bench
45 x 8
55 x 8
65 x 8
75 x 5
Power Squat Machine Supersetted with Dumbbell Flies
3 x 10
Today was focus on my chest and just hitting it hard… Thursday I’m hitting the legs really hard and giving the chest a quick workout.
Getting Ready for work…
Yesterday Squats/Chest
Squats
135 x 10
185 x 5
195 x 2
225 5 x 3
Dumbbell Bench Press
45 x 6
55 x 6
65x6
75 x 6
80 x 4
Hack Squat Machine
A deadly 6 x 4 of constant weight increase
Incline Barbell Press
135 x 6
135 x 6
Shoulder Raises
Supersetted with
Single Arm Dumbbell Curls
3 x 12
Uhm. Chest was tight so didn’t feel the need to go crazy on incline barbell press. Squats… felt awesome until I started going heavy as in 225 5 x 3 It feels like most of the stress is hitting my back more-so than my quads lifting the weight.
Today was back day… and abs.
Quick Update: I’ve been doing 5 x 3’s (dead lifts) and its been really hitting my back hard and increasing my strength. However, I feel like now I’m getting towards a weight where I need to make sure my form is on or else I’ll end up hurting myself/ not getting all the results I want.
Deadlift
135 x 3
185 x 3
225 x 3
275 x 3 (video)
315 5 x 3
Assisted Pull Ups
1x 10
1x 8
1 x 6
1 x 8
Close Grip Lat Pull down
80 x 8
100 x 12
140 x 6
Wide Grip Cable Rows (seated)
100 3 x 10
Sit Ups
3 x 25’s
Oblique Raises
30 x 12
35 x 10
40 x 10
Alright to follow will be videos of some of my deadlifting.
Here the Video… it goes 275 x 3… 315 4 x 3 because the last set the camera died.
I’m looking for any opinion on anything I"m open to it all I’m not wearing straps or a belt in the videos. When I’m dead-lifting I try my best not to cat-back it and just to keep my spine neutral. I’m 6’4 so getting my ass lower feels like I’m just squatting all the weight up but like I said I’m just looking for input.
Its quicktime so i hope everyone can view…
I’m Desperate for input.
bbbbbbump
[quote]MidDistanceMac wrote:
Here the Video… it goes 275 x 3… 315 4 x 3 because the last set the camera died.
I’m looking for any opinion on anything I"m open to it all I’m not wearing straps or a belt in the videos. When I’m dead-lifting I try my best not to cat-back it and just to keep my spine neutral. I’m 6’4 so getting my ass lower feels like I’m just squatting all the weight up but like I said I’m just looking for input.
Its quicktime so i hope everyone can view…
I’m Desperate for input.[/quote]
A couple of things:
-You indeed may need to bring your hips down more because it looks like your shoulders are out in front of the bar too much.
-Also, try starting with the bar where it would cut your foot in half. That might also get you in a better starting position.
-Swing your hips through more at the top of the lift, it will make the lockout go much smoother.
[quote]novaeer wrote:
MidDistanceMac wrote:
Here the Video… it goes 275 x 3… 315 4 x 3 because the last set the camera died.
I’m looking for any opinion on anything I"m open to it all I’m not wearing straps or a belt in the videos. When I’m dead-lifting I try my best not to cat-back it and just to keep my spine neutral. I’m 6’4 so getting my ass lower feels like I’m just squatting all the weight up but like I said I’m just looking for input.
Its quicktime so i hope everyone can view…
I’m Desperate for input.
A couple of things:
-You indeed may need to bring your hips down more because it looks like your shoulders are out in front of the bar too much.
-Also, try starting with the bar where it would cut your foot in half. That might also get you in a better starting position.
-Swing your hips through more at the top of the lift, it will make the lockout go much smoother.[/quote]
Thanks for the response man
Shitty Day.
Flat Barbell Bench (Pause)
105 x 6
145 x 6
165 x 6
185 4 x 4
The first set of 4 I hit the 4th rep and got greedy went for the 5th. There were no clips on the bar got it halfway up then the weight on one side fell while I stabilized the other side back on the rack. While pressing it up it froze in the air and my body tensed up trying to push it up… my back my hams and one of my quads after I got done it felt like i really stretched something out in my back… even though my back never left the bench.
Dumbbell Shoulder Press (seated)
45 x 5
45 x 5
55 x 5
55 x 5
Incline Dumbbell Bench Press
45 x 6
55 x 6
65 x 4 (What the fuck.)
Dumbbell Shoulder Raises
4 x 12
Standing Dumbbell Curls
3 x 12
There are no excuses for today… it just sucked its as simple as that. It makes it bad because my best dumbbell Incline Bench (even after doing barbell bench) is 75 x 8. All the lifts today were light compared to what I’ve been lifting its shitty but i’ve gotta put it behind me.
Dead lifts / Squats tomorrow
Only saw the deadlift now…
-Get your shoulders behind the bar and sit back more into the pull. Or at least try to. Doing that should put your hips lower automatically and improve your starting position.
-It also looks like youve a bit of slack in your eblows before your start the pull. Keep em locked. Not just for safety but also cos you’re gonna lose some tigthness and inital drive off the floor if you;ve loose arms.
[quote]Hanley wrote:
Only saw the deadlift now…
-Get your shoulders behind the bar and sit back more into the pull. Or at least try to. Doing that should put your hips lower automatically and improve your starting position.
[/quote]
I’m having such a hard problem with that and I"m not even sure why. Its numero uno priority right now.
Just did some deadlifts and squats because the gym closed early today.
Deadlifts
135 2 x 3
185 x 3
225 x 3
275 x 3
325 3 x 3 (tough)
Squats
Who the hell knows… i did some random amounts of squats because my buddy is home from school and we were just shooting the shit on squats.
I did wide stance… close stance. front squats. failure.
Dead-lift
135 x 3
185 x 3
225 x 3
275 x 3
315 3 x 3
315 x 1
Dumbbell Tricep Extensions
30 x 10
50 x 10
55 x 10
60 x 10
65 x 10
Assisted Pull Ups
4 x 10
Single Arm Tricep Extensions Dumbbells
3 x 10
Dumbell Bent over Row
55 x 10
60 x 10
65 2 x 8
Dead-lifts were tough but I’ve had 5 days or so off… I was painting my room and thanksgiving I feel good because I’m not burning out. My dead-lift… I’m going to focus on but a little less than I have been.
For now I’m going to go 150% towards squats… my buddy wants to do smolov when he gets back for X-mas break. I just want to get stronger. Oh and Bench is on the back burner. It’s very sad but I just don’t like it.
Any suggestions?
As in Deadlifts and Squats because I want to do them twice during the week I’m just not sure if I should do Dynamic and Heavy… its time for a change regardless because This deadlift scheme of mine has been going on for a good 6 weeks and starting to slow down.