First let me say that I a very impressed both with your original fat loss and your subsequent training. You will already have realised that you are doing the money exercises.
That being said, and given that you are far stronger than when you started, I think it could be time to mix it up a bit. Your muscles have become very good at performing these particular exercises, but do you feel a similar progression in other movements? I am not suggesting that you change completely, but slip in something unexpected, now and then.
Personally, I like Schuler/Cosgrove’s "New Rules of Lifting. It is not for advanced lifters or for pure bodybuilders, but for intermediate lifters with a general better body goal, it does the job.
[quote]wukey wrote:
Misterhamper wrote:
What muscles would cover his rib-cages in this case? It is pretty normal to have at least some visible ribs as far as i know, when you are cutted.
really? dont think so, i thought there were some muscles that line the ribs below the chest and when they are developed there are NO ribs to be seen (are they called seratus or something)[/quote]
You’re right, the obliques and the Serratus Anterior fit together like fingers over the ribs abd the ribs are completely covered.
I just wanted to chime in and say great progress! Threads like these are really inspiring, especially since I’m doing a very similar routine myself (Bill Starr’s 5x5). Keep up the good work.
Rows - 3x5x55
I tried bent over DB rows today. i don’t know if my form was okay, i tried to keep my body as still as possible throughout the movement and my back flat.
Chins - 3 2
Pulldowns - 1x10x100
1x6x120
1x8x110
i have no idea what i’m doing regarding the chins/pullups/pulldowns. i suck at them.
Rows - 3x5x55
I tried bent over DB rows today. i don’t know if my form was okay, i tried to keep my body as still as possible throughout the movement and my back flat.
[/quote]
My rows, which I do with a BB, are typically done with a somewhat heavier weight than the bench presses.
Exactly why you should do them.
I suspect that further progress will depend on you exercising some antagonistic muscles to your favourites, and going for the movement planes you have ignored until now.
I agree, your bench is progressing faster than you back. You may want to change up some exercise. Try pendlay rows istead of the dumbbells. It will probably help your pull ups.
[quote]stuward wrote:
I agree, your bench is progressing faster than you back. You may want to change up some exercise. Try pendlay rows istead of the dumbbells. It will probably help your pull ups.[/quote]
glenn pendalay didn’t invent the bent over row. let’s just tell him to add bent over rows, which i agree with 100%. (i am paraphrasing something Rip said not too long ago over at strength mill)
btw, stop the weight on the floor every rep, like a deadlift. pull to your xiphoid process and pinch your shoulder blades together at the top.
someone earlier said to add in cleans if you can. not a bad idea if you can find someone to help you learn. stay with this for a while. with a little tweaking you can keep making progress for quite some time.
SB
We’re on the same page. A lot of bent rows are done with the the body at 45 degrees. That’s not what I’m talking about. Pulling explosively from the floor with a straight horizontal back is what I think we are both talking about.
Pendalay rows were fun. I wasn’t sure how much weight I could do, so i stuck with 135 for today. i can definitely do more. the first pull i knocked myself in the stomach haha i was thinking about being explosive too much.
got my press up to 125 and it felt pretty easy. i’m glad to see that moving up.
I used the body fat analyzer thing at the gym today, i havent done it in a really long time. i was a little nervous as my nutrition hasn’t been ideal. it came up 14.6% and i weigh a little over 200 now. i was happy. Someone had mentioned keeping bodyfat below 15% when bulking, is this a good idea? I was thinking about cutting for a month or two to get it down low and then bulk again with better nutrition. Any advice or input is appreciated.
i also have to get some new shoes. any suggestions? should they be flat and thick heeled?
I wouldn’t worry about the bf% unless it’s bothering you. Some say 12% is ideal for building muscle but I’ve never seen proof of that.
Many like Chuck Taylors for the flat sole. I can’t get them in my size (big feet) but they’re cheap so try them and if you don’t like them you’re not out much. Don’t try to use them for running though. Bottom line, get something with a firm sole.
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Etc.
For the actual workouts read below:
Note: This doesn�??t include warm-up sets
Means this is OPTIONAL
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)
Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)
Is there anything lacking from this that I should incorporate? I would like to start putting a routine together so I can get into the gym as soon as I get up to school. Any thoughts appreciated.[/quote]
hold off on the dips and chin ups for now (dont think youll be able to do them just yet). Instead incorporate a bicep and tricep workout in their place(as in free weights).
TRIED DELETING THIS, BUT COULDNT FIND OUT HOW. SO PLEASE IGNORE IT AS I FAILED TO READ YOUR PROGRESS ^^^^
B
Squat - 1x10x135
1x5x155
1x5x175
1x5x195
3x5x210
Press-1x5x45
1x5x95
3x5x125
Pend.- 1x5x135
1x5x155
4x5x135
pulldowns - 1x5x120
3x8x130
The rows felt weird at 155, like my back was arching. i dropped back down to 135, hopefully next time 155 will feel fine. i watched crossfits videos on the press and tried to correct my form. i get a little wobbly at the lockout.
Ugh,
finals week and the holidays really made everything slip.
i’m going to start the cheat to lose diet tomorrow to drop off any extra fat i have on me and then i’ll start bulking again sometime next semester.
as far as weightlifting i think i should change from rippetoes to a new program. i got the new rules of lifting book and was thinking of using one of the programs in there, for now i guess i would use one of the fat loss routines, and once i start bulking i’ll switch between a hypertrophy and a strength routine.
first time back in a little while…
i had the wonderful delight of puking all my Surge up after i finished drinking it. that is not a pleasant experience.
my school decided to put a lifting platform inside the squat rack, its got a hardwood polished floor, now the inside of the squat rack is slippery as hell. what on earth were they thinking.
i want to change from rippetoes to something else in like a week or two. stopping to cut some was a stupid idea. i need to bulk up and fill out.
