Thanks Strickybaby! I have some recordings on cassette that I’ve yet to remaster to digital. One of these days when I get some time… bah ha.
Damn, you’re probably responsible for at least one hole in the ozone from all that hairspray! 88-89? Do you shave yet? And you sure got some pretty gym equipment there. That HS low row is different (newer) than the ones I’ve seen. Seriously though, great training. Throwing the 3 plates on bench around like nothing now.
Back (higher reps):
BTN Cable P/D: 4 sets 20-10 reps (hold @ contraction)
HS iso pulldown (wide neut grip): 4 sets 15-8 reps (top 3p x 8) (hold @ contraction)
HS iso row: 5 sets, 20-7 reps, top 5pps x 7 + 5 iso (hold @ contraction, mostly…)
Cable Lat P/D (to front): 3 sets 15-10 reps (hold @ contraction)
BB Shrug: 4 sets, 15-8 reps
Treadmill x 20 mins
Nice work SteelyD. You sir…ARE AN SMF!!!
[quote]hel320 wrote:
Damn, you’re probably responsible for at least one hole in the ozone from all that hairspray! 88-89? Do you shave yet? And you sure got some pretty gym equipment there. That HS low row is different (newer) than the ones I’ve seen. Seriously though, great training. Throwing the 3 plates on bench around like nothing now.[/quote]
I used to just get up out of bed, then hairspray. LOL!
Oh, I shave. I’m like a freakin’ gorilla. I get my 5 o’clock shadow at noon.
The HS equipment has been a blessing for my back since I’ve all but given up BB bent over rows (still use T-Bar, cables, and DB’s). Interestingly, my back work volume and numbers have gone up and I’ve felt that my pressing is stronger.
I’m a firm believer that strong back = strong press.
[quote]SteelyD wrote:
[quote]JoeGood wrote:
Thats nice benching but its the DB presses that really caught my eye. It must be hard to get those 120’s into position. [/quote]
Thanks JG.
Well, I can’t get anything above the 100’s into position for inclines and shoulder presses because my short chubby legs and tiny t-rex arms-- I can’t get the momentum.
I get one into position then have someone hand me the other one (usually the left one). No problems with flat presses though-- I just rock back [/quote]
Even on flat presses the momentum of the DBs as I go back can get “tricky”.
Sho-duhz
Rotator cuff w/u crap.
DB Rear Delt Raises (Rev Incl):
20x15, 30x12, 40x10, 45x10
DB Press (straight back):
25x15, 50x12, 80x12, 100x8, 110x10, 120x5(+2 asst)*, 110x4 (I think this might be a rep PR +1 or 2)
DB Lat Raise:
25x15, 40x13, 55x12, 60x8+2+2, 70x5+2+2 + 40x10 + 25x5, 60x10 + 40x8 + 25x5
BB Shrug:
135x20, 225x10(grip), 315x12, 405x10, 495x7*, 455x6* (* some hitched)
Tri-sepz
CGBP (2 board):
135x20, 225x10, 275x8,
HS Dips:
3p x 20
4p x 14
5p x 12
5p + 25 x 9, x7
RGBP in Smith
1pps x 15
2pps x 10
3pps x 5
Cable P/D:
3 sets 25-12 reps (squeeze/hold at peak contract)
Treadmill x 20 min
Biceptuals
Treadmill x 20 mins
scap crap w/u
EZ P. Curls:
4 sets x 12-5 reps + 1 high rep set
DB Hammer curls
4 sets, top = 60 x 10
EZ rev curls
3 sets x 12-10 reps
Cable side curls
2 sets x 12, x10
Treadmill x 30 min
Rec Bike x 20 min
nice work in here. in 89 I would have been wearing tapered jeans with doc martens, #2 cut, heckling you for being a long haired freak. But right now you are moving some good weight. nice work brother.
Thanks Pete. Someday, I’ll be strong like you!
Today: Supposed to be legs
Treadmill x 40 mins
Stretch hammies
Fr. Squat:
135x10, 225x5
Leg ext:
110x12
Treadmill x 35 min
Elliptical x 15 min
Absolutely no explosive energy today. Hip (S.I.) is still locking up, so I’m just trying to keep my legs moving. Additionally, they say that you “can’t out train a shitty diet”, but I’m trying to break even with added ‘cardio’ (walking).
I may attempt another leg session mid-week to make up for today. I just couldn’t explode and my mind wasn’t focused. I don’t like to load heavy, especially legs/back unless I’m dialed in.
[quote]SteelyD wrote:
I don’t like to load heavy, especially legs/back unless I’m dialed in.
[/quote]
Wow, someone with some brains. Wish I’d learned that lesson when I was still just a kid like you.
- hair to mid back, beard to collarbone, 1 yr out of the Marines, and just starting graduate school. If I remember correctly, it was also the year I discovered heavy metal musik
Smart move on the legs.
just noticed, that’s a helluva lot of cardio you are doing. good for you
[quote]SteelyD wrote:
I’m a firm believer that strong back = strong press.[/quote]
I hear this often from my coach: the key to a big bench is a big back. Let’s just say that my back ain’t tremendous.
Very impressive work in here!
Bench/Chest/Tri
scap crap w/u
Bench
135x20
225x12
275x10
300x7 +1 assisted
DB Incl.
80x12
100x10
110x8
120x5, x6
CGBP
225x18
OH Cable Triceps ext. (squeeze/hold @ contrxn)
100x20
140x16
170x12
200x8
What do you specifically recommend for back? I do a rowing variation once each week plus the typical crap ton of deads and good mornings. If you had to pick one thing to recommend, what would it be?
o_s-
I saw your question last night and had to sleep on it. If you’re asking what would I specifically recommend for back for a bigger bench? I honestly don’t know!
This is just me speculating-- the ‘best’ thing to do is everything. The back comprises a bunch of big ass muscles with fibers going every which way and to hit them all is a lot of work. For me, back work (my favorite workout) is volume x heavy weight x different movements (+ food).
For a big bench, and again, I’m just speculating, I think ‘thickness’ rules over ‘width’. When you’re arched on the bench, your foundation is traps, retracted scaps, and lats. You ‘row’ the weight down (thank you Maraudermeat) and that requires control. I would think also that a thick back gives you a mechanical advantage for the bench because it puts you closer to the bar and the thickness (plus overall thickness) shortens the ROM (again, that’s “SD” science pure thinking out loud here).
By and large, I attribute most of my back growth to heavy DB rows (again, thick v wide).
If I had to pick just one: Rows. DB Rows or BB rows. Row = king of back builders.
Maybe some people who are really strong benchers like Mr.Meat and PeteS and others can please chime in.
[quote]SteelyD wrote:
o_s-
I saw your question last night and had to sleep on it. If you’re asking what would I specifically recommend for back for a bigger bench? I honestly don’t know!
This is just me speculating-- the ‘best’ thing to do is everything. The back comprises a bunch of big ass muscles with fibers going every which way and to hit them all is a lot of work. For me, back work (my favorite workout) is volume x heavy weight x different movements (+ food).
For a big bench, and again, I’m just speculating, I think ‘thickness’ rules over ‘width’. When you’re arched on the bench, your foundation is traps, retracted scaps, and lats. You ‘row’ the weight down (thank you Maraudermeat) and that requires control. I would think also that a thick back gives you a mechanical advantage for the bench because it puts you closer to the bar and the thickness (plus overall thickness) shortens the ROM (again, that’s “SD” science pure thinking out loud here).
By and large, I attribute most of my back growth to heavy DB rows (again, thick v wide).
If I had to pick just one: Rows. DB Rows or BB rows. Row = king of back builders.
Maybe some people who are really strong benchers like Mr.Meat and PeteS and others can please chime in.[/quote]
Steely, I am not one of the “really strong benchers”, but I, with my limited insight, would say you are spot on. Since I have been focusing more on back, my bench and MPs have gone up. Not just the 1RM, but the stability/control as well.
I love doing seated rows (bent over rows kill my lower back), close and wide grip. I throw in lat pulls to target them specifically, since they are my weak link. If time and energy allow, I will do both wide and close grip for these as well.
Also, I love the Krocs, but my DBs are too light and I am tired of taping them together.
[quote]LittleStrick wrote:
[quote]SteelyD wrote:
o_s-
I saw your question last night and had to sleep on it. If you’re asking what would I specifically recommend for back for a bigger bench? I honestly don’t know!
This is just me speculating-- the ‘best’ thing to do is everything. The back comprises a bunch of big ass muscles with fibers going every which way and to hit them all is a lot of work. For me, back work (my favorite workout) is volume x heavy weight x different movements (+ food).
For a big bench, and again, I’m just speculating, I think ‘thickness’ rules over ‘width’. When you’re arched on the bench, your foundation is traps, retracted scaps, and lats. You ‘row’ the weight down (thank you Maraudermeat) and that requires control. I would think also that a thick back gives you a mechanical advantage for the bench because it puts you closer to the bar and the thickness (plus overall thickness) shortens the ROM (again, that’s “SD” science pure thinking out loud here).
By and large, I attribute most of my back growth to heavy DB rows (again, thick v wide).
If I had to pick just one: Rows. DB Rows or BB rows. Row = king of back builders.
Maybe some people who are really strong benchers like Mr.Meat and PeteS and others can please chime in.[/quote]
Steely, I am not one of the “really strong benchers”, but I, with my limited insight, would say you are spot on. Since I have been focusing more on back, my bench and MPs have gone up. Not just the 1RM, but the stability/control as well.
I love doing seated rows (bent over rows kill my lower back), close and wide grip. I throw in lat pulls to target them specifically, since they are my weak link. If time and energy allow, I will do both wide and close grip for these as well.
Also, I love the Krocs, but my DBs are too light and I am tired of taping them together.[/quote]
Barbell rows, dumbell rows, CSRs, and pulldowns from every angle/every attachement, plus shrugs,lots of rear delt work. I like ghetto Tbars too from time to time but I feel like those help my pulling more. Big back for all three. I think it is very important to have you upper back as developed as possible. For pulling the engagement is obvious, but the stability and control it provides in benching is priceless, and having a big ‘shelf’ with large traps and rear delts for squatting is crucial as well.