@dt79 for me bracing was this… take good breath… hold ur abs like somoone gonna bunch u in belly… and curnch small curnch to make my chest locknig my abs… well…
for 5x10 i liked it for squat… i wont do it for upper days…
how many pressing u want me to do for my chest? i usually do incline flyes… with chest day…
lat stright arm pull down doesnt feel a thaing… but last night i was hitting seated row cloe grip
and i did something new… i tried to squeeze lats every time i pull so i fouldnt pull any father tthen my back… and that felt likea lock out… was cool… idk what that… but i did it…pull shoulder back and down and squeeze … felt like elbow was resting on my lats realy
2-3 presses with 1-2 sets to failure each will be enough.
You do not have to pull your shoulders back to hit the lats.
How can your elbows be out to the sides when you are leaning back while pulling the bar down toward the floor? Think about the pull up. You don’t go up in a straight line. You start with your head under the bar at the bottom. Where do you end up at the top?
Likewise, for lat pulldowns, you start with the pulldown bar above your head. When you pulldown, you lean back. The pulldown bar will end up in front of you.
last time i did 2 war up sets of bench empty bar and 20 kilo each kilo rep each
then 3 woking sets… 1 was 8 reps of 25 kilo each side… no flaiure
2 was set of 30 kilo 8 reps… last was 30 kilo for 8 and it got hard
then shallow incline dumbell press 3 sets of 30 kilo dumbell… the dumbell u call 75 lbs… 8 8 6 reps 3 to faliure
then flat dumbell pres… 3 set of 30es and then incline flye… done
HOWEVER, even then, this is just one variation of the bench. The type of benching I showed you works well. I don’t see a reason to do something different unless there’s a good reason for it.
makes me sore bro… !! NEW SQUAT RECORD… 35 KILO EACH SIDE 8 STICT REPS… WENT DOWN … FELT SOILD … I THINK THE 5X10 squat did something to me i got rly strong
[quote=“MarkKO, post:513, topic:216814”]
That does actually look pretty decent
[/quote]makes me sore bro …
u saying i can stay the same but squat more? then whats impoving?.. got to be something getting stronge that cuasing the power gained? its like saying u can curl more but not gain any size… EXPLANINING TIME !!
Why not? I’ve used up to 60lb dumbbells on these lol. It becomes unsafe when the weight you are using is too heavy for you to handle. E.g, your shoulders roll foward while using your traps to lift, you cheat too much with your hips and try to control the negative, you turn it into a db upright row and there’s too much shoulder rotation going on etc.
You don’t retract. You depress your shoulder blades and “shrug downwards” so your shoulders don’t roll foward and your traps don’t take over.
Yours and others. Doing BBB and FSL my squat went up a bunch, so you and I both benefit from volume for squats.
In your case it’s doubly good because volume lets you practice the squat, so you get more skilful; and volume also drives growth so you you get bigger.
did i touch a nerv ? lol just kiddding…
i did today work shoulder
warm up
did 3 sets of pull up and FINALLY 8 pull up
cable side delt kept traps tottaly out super set with well idk its nam but after i done my set of cable raise i tru around and do same arm same bully 10 more reps where the load is loading my upper part… well i will show u vid at buttom… did 4 sets 12 for frist set and 10 for the super part of it…
then incline lying on side side raise too… 3 sets…
then normal standing raise side… 3 set too
traps is tottaly out.i kept teniohn on delt went slow like 2 sec down 2 sec up pause 1 sec at up part
then face pulls 5 sets… slow and steady of 15 reps… fire on traps from that…
then cable standind 1 arm rear delt fly… 3 set
then seated leaning baack row to hit traps … bpack was right it killed my traps…
bom now reserve grip curl 4 set of 10 lbs each side 10 reps each set
then supet set of rest curl and reserve rest curl with 5 lbs dumbelll… THEN LEAVE
