How did you do a banded goblet squat?
Nice, Spidey, the lockouts are looking a lot smoother now.
[quote]ryanbCXG wrote:
How did you do a banded goblet squat?[/quote]
I’m looping the bands around my knees. I take a wide stance, and so while I’m doing the squatting, I’m also concentrating hard on keeping the knees out. Puts a lot of tension on the external rotators, which seem to be bit a bit weak (from all the knee collapse that happens in my Squats and pulls)
Basically this
[quote]Destrength wrote:
Nice, Spidey, the lockouts are looking a lot smoother now. [/quote]
Thanks dude. Yeah, feels a ton better. Arching the back and setting the shoulders helped a ton.
Light Chest/Back
Paused WG Flat BB:
155x4x10
DB Incline: These are just awkward to get into position more than anything lol
50’sx13,11,11 = 35
Band Flies ~SS~ Pushups: Adjusted these, felt better
3xAMRAP each
Band Pulldowns ~SS~ Hernon Rows:
Red/50’sx4x25/15
Inverted Rows ~SS~ Suitcase Rows: Pause at the top of each rep
BW/25x3x10/12
Face Pulls:
2 sets
Good workout. Was later in the day than usual, but still a good workout. Trying to still figure out what I’m doing with the back workout. I’d like just more BB rows but honestly I think it’ll be too much on my lower back. ‘Light’ back days are easier with cables and machines lol
[quote]Spidey22 wrote:
[quote]ryanbCXG wrote:
How did you do a banded goblet squat?[/quote]
I’m looping the bands around my knees. I take a wide stance, and so while I’m doing the squatting, I’m also concentrating hard on keeping the knees out. Puts a lot of tension on the external rotators, which seem to be bit a bit weak (from all the knee collapse that happens in my Squats and pulls)
Basically this
I fucked around with this with a doubled light band and 45 plate on my chest. They were surprisingly good, I’ll have to try doing them seriously.
[quote]Destrength wrote:
I fucked around with this with a doubled light band and 45 plate on my chest. They were surprisingly good, I’ll have to try doing them seriously. [/quote]
Yeah I mean they aren’t something I think that will add 100 lbs to you Squat or anything, but they definitely hit a weakpoint for me.
[quote]Spidey22 wrote:
Light Chest/Back
Paused WG Flat BB:
155x4x10
DB Incline: These are just awkward to get into position more than anything lol
50’sx13,11,11 = 35
Band Flies ~SS~ Pushups: Adjusted these, felt better
3xAMRAP each
Band Pulldowns ~SS~ Hernon Rows:
Red/50’sx4x25/15
Inverted Rows ~SS~ Suitcase Rows: Pause at the top of each rep
BW/25x3x10/12
Face Pulls:
2 sets
Good workout. Was later in the day than usual, but still a good workout. Trying to still figure out what I’m doing with the back workout. I’d like just more BB rows but honestly I think it’ll be too much on my lower back. ‘Light’ back days are easier with cables and machines lol[/quote]
seems a lot of people struggle getting the db’s in place on the incline. Have you tried the “double kick”? It’s basically the same thing as kicking up with one knee, but you use both. I do it for all of my db pressing. I imagine it’d be tougher with bigger db’s, but I’m using the 90’s on inc after flat bb and no problems there. Also feel like you land on the bench in a great position to press from. Hopefully that vague description made sense.
[quote]WhiteFlash wrote:
seems a lot of people struggle getting the db’s in place on the incline. Have you tried the “double kick”? It’s basically the same thing as kicking up with one knee, but you use both. I do it for all of my db pressing. I imagine it’d be tougher with bigger db’s, but I’m using the 90’s on inc after flat bb and no problems there. Also feel like you land on the bench in a great position to press from. Hopefully that vague description made sense.
[/quote]
Actually that’s the method I use. lol. It’s not really the method of getting them up, it’s the DB themselves. Like ‘regular’ 50 lb DB’s are extremely easy for me. But at my home gym, I’m using adjustable plate loaded DB’s. They are cheap, I have to use 25lb plates and collars on the bar. Idk really how to explain it, but they are just clunky, like they just feel like a balancing act.
So it’s cool it forces me to use lighter weight, it’s also just a really awkward set-up. Like even putting the DB’s in place on the knees is weird, just because the collars and the length of the DB. lol I do prefer the double kick up over the single kick up, though. Always a much stronger set-up for me
Spidey
Apologies if this has been covered in your previous posts, but why the heavy (total?) emphasis on benching? Many of the articles on this site suggest it can be inferior for taller lifters, and personally I (similar proportions to you) have always found the dip much more productive…
Regards
FG
[quote]farm gorgon wrote:
Spidey
Apologies if this has been covered in your previous posts, but why the heavy (total?) emphasis on benching? Many of the articles on this site suggest it can be inferior for taller lifters, and personally I (similar proportions to you) have always found the dip much more productive…
Regards
FG[/quote]
Thanks for stopping by dude.
Honestly, it’s the same reason I like squats, even though ‘front squats’ are traditionally better for my build, and why you’ll notice I’ve gotten decent results from DL’ing in the past few months, but don’t seem to keep it in my routine constantly. I’m just really bad at Benching and Squatting, so I am inclined to want to get better at them, where as something like DL’ing, I’m lanky and ‘built’ for it, so I don’t have the same drive to succeed on it, if that makes sense? I want to get better at what I’m terrible at more so than just do what I’m good at, I guess is what I’ saying.
Personally, I had much better success with the Decline Press in the past, but can’t really set that up at my home gym all too well. And Incline Pressing after awhile seems to not be great for my shoulders, unless it’s very very light weight. So Flat Bench just kind of makes sense for now. Plus, I’d like to not be embarrassed when someone asks what I bench haha
[quote]Spidey22 wrote:
[quote]WhiteFlash wrote:
seems a lot of people struggle getting the db’s in place on the incline. Have you tried the “double kick”? It’s basically the same thing as kicking up with one knee, but you use both. I do it for all of my db pressing. I imagine it’d be tougher with bigger db’s, but I’m using the 90’s on inc after flat bb and no problems there. Also feel like you land on the bench in a great position to press from. Hopefully that vague description made sense.
[/quote]
Actually that’s the method I use. lol. It’s not really the method of getting them up, it’s the DB themselves. Like ‘regular’ 50 lb DB’s are extremely easy for me. But at my home gym, I’m using adjustable plate loaded DB’s. They are cheap, I have to use 25lb plates and collars on the bar. Idk really how to explain it, but they are just clunky, like they just feel like a balancing act.
So it’s cool it forces me to use lighter weight, it’s also just a really awkward set-up. Like even putting the DB’s in place on the knees is weird, just because the collars and the length of the DB. lol I do prefer the double kick up over the single kick up, though. Always a much stronger set-up for me[/quote]
Ah, makes sense. You ever looked into powerblocks? They’re selectorized dumbelss that go up in 5lb increments. A buddy of mine found some on Craigslist that start at 50 and go up to either 90 or 100. They’re a little awkward 'cause the handle’s inside of the plates (hard to explain) and you’re constantly worried about the pin sliding out, but once you get used to 'em they’re fine. Perfect for a home gym and you don’t need to break the bank getting a full db set.
[quote]WhiteFlash wrote:
Ah, makes sense. You ever looked into powerblocks? They’re selectorized dumbelss that go up in 5lb increments. A buddy of mine found some on Craigslist that start at 50 and go up to either 90 or 100. They’re a little awkward 'cause the handle’s inside of the plates (hard to explain) and you’re constantly worried about the pin sliding out, but once you get used to 'em they’re fine. Perfect for a home gym and you don’t need to break the bank getting a full db set.[/quote]
Actually I’ve seen those before, but like only up to like 40 lbs so never really gave them another glance. But if they go up that heavy, I may snag a pair. Appreciate the recommendation dude.
Light Delts + Arms
Coan Push Press: Easy, trying to really nail form here
105x2x10
Rear Delt Flies ~SS~ Band Laterals: Last set was dropset
4x20-40 reps/25 reps
Seated Laterals ~SS~ Glass Rows: I forgot how much I like the Glass Rows
3x12 reps/15 reps
Band OH Extensions ~SS~ Close Pushups:
4xAMRAP
Reverse Curls ~SS~ Incline Curls:
4x15-20 reps/10-12 reps
L-Extensions ~SS~ Narrow BB Curls:
3x20-30 reps/ 15-20 reps
Good quick workout, just kind of went by feel had no real set plan. Am really trying to hammer the lateral delts. Every where I read, people say that two things that bring them up are drugs and volume. Considering I’m not messing with the former, I really need to rail the latter of the two.
Also, letting pwolves take over with my macros. I look like a the fat ghost from Casper, I’m so fat and pale. Trent will fix that. lol
Bring the shreds!!!
[quote]pwolves17 wrote:
Bring the shreds!!![/quote]
<3
Coan Power Lower
Back Squats: Wish I had filmed the 2nd set, I feel after I feel ‘confident’ with the weight, I hit depth a bit better, unlike the first set where I seem hesitant to go too low. Also, bar hopped off my back on the last rep lol
280x2x5
Front Squat:
185x2x5
SLDL’s:
225x5x8
Split Squats: Omg RIP
25x2x20 (paused)
40x20
Abs + Calves
Good workout. Doing a lot of adductor work with my warm-ups to help the knees thing
[quote]Spidey22 wrote:
[quote]WhiteFlash wrote:
Ah, makes sense. You ever looked into powerblocks? They’re selectorized dumbelss that go up in 5lb increments. A buddy of mine found some on Craigslist that start at 50 and go up to either 90 or 100. They’re a little awkward 'cause the handle’s inside of the plates (hard to explain) and you’re constantly worried about the pin sliding out, but once you get used to 'em they’re fine. Perfect for a home gym and you don’t need to break the bank getting a full db set.[/quote]
Actually I’ve seen those before, but like only up to like 40 lbs so never really gave them another glance. But if they go up that heavy, I may snag a pair. Appreciate the recommendation dude.
[/quote]
After we “talked” about it I checked their website, and they apparently make powerblocks up to 175’s… they’re also damn near $1,800. My buddy grabbed his (they’re 90’s he said) for 2-bills on Craigslist.
Strong squatting and pulling in here bud.
[quote]WhiteFlash wrote:
After we “talked” about it I checked their website, and they apparently make powerblocks up to 175’s… they’re also damn near $1,800. My buddy grabbed his (they’re 90’s he said) for 2-bills on Craigslist.
Strong squatting and pulling in here bud.[/quote]
Damn, that’s a steal!
Thanks dude. Squats and DL’s are coming along decently. Also, re-adjusted my Bench form a bit, think you’ll like it a good deal better lol (about to post a vid).
Coan Upper Power
All Pressing Paused
Flat Bench: Form is coming along nicely, this is probably a paused PR. Videoed 2nd set. Leg drive feels great with feet flat, however, shirt was a bit slick, so kind of ‘pushed’ myself out of position on the 6-7th rep a bit. Need to chalk up my bench next time
185x2x8
CGBP:
155x2x8
Incline Bench: Ok, these are tough, just feel very awkward for me. Going to stick with them, but just a bit of a pain
135x2x8
BB Rows:
195x5x5
Band Pulldowns: Tried chins, but elbow is just hating them lately. These felt great though
Thick Orangex4x12
Curls~SS~Laterals:
4 sets
Good workout, really feeling good with the pressing. Don’t know why, but the Coan percentages are spot on for me. Also, Benching more frequently has me feeling ‘loose’ most the time. Today I was able to jump straight from 135 to 185 for worksets, which usually I never feel ‘warmed up’ enough to do.
Thinking about just alternating this Coan routine (roughly 8-9 weeks) with 6-8 weeks of Big Beyond Belief (or something similar). I think that’s a good mix training styles, and kind hops back and forth between 2x a week frequency and 3x a week. Not sure yet though.
Nice job on the pressing PR. When my shoulder can handle it, I feel like I get a lot out of incline. Now I am doing more dumbbell incline as occasional accessory work, as I can keep my wrists closer to a neutral position, and that feels better on my joints.