The Brotherhood of Iron 1.0

Training Bodybuilding
562

[quote]Cephalic_Carnage wrote:

Looks to me like your sitting too far back on the front squats. Your going to lose the weight as soon as it gets heavy. Keep your torso more upright and force your knees out, squat down instead of back.
[/quote]

Looks like he’s doing that little low-back dip thing too at the bottom… That can really get you injured…
I agree with Mike, knees out and stay more upright, it’s not a PL back squat :slight_smile:

[/quote]

[quote]
“We’re motorin’!”

I don’t know whether to give you 9000 points for getting anything done with Sister Christian blaring, or subtract 9000 points because Sister Christian is blaring.

Trav, you might want to research “butt wink” (ass curling under at the bottom) and take measures to correct that. Also, check out Mauraudermeat’s two threads in “Over 35”-- that’s the master front squatter there. [/quote]

Thanks for the comments, I’ve been trying some stretches and some different warmups but the ‘butt wink’ thing is still there somewhat. As far as the knees out and PL squat I’m doing, idk that’s just the groove that felt right but I’ll try to stay more upright and get my knees out.

Funny how I show guys at my gym this video and they said it was fine (except for the final rep obviously).

563

Trav, the butt-tuck part happens to me when squatting with knees pointing forward…

I can go almost completely ATG when doing sumo deadlifts with a medium-ish stance and knees and feet pointing out (as long as I wear the right kind of shorts lol).

564

http://asp.elitefts.com/qa/training-logs.asp?qid=114480&tid=

I hope you guys that have training partners are competent.

565

[quote]detazathoth wrote:
http://asp.elitefts.com/qa/training-logs.asp?qid=114480&tid=

I hope you guys that have training partners are competent.[/quote]

Dude, he sounds like a straight to the point, pain in the ass, ball busting, prick.

I bet he is awesome to lift with.

566

[quote]countingbeans wrote:

[quote]detazathoth wrote:
http://asp.elitefts.com/qa/training-logs.asp?qid=114480&tid=

I hope you guys that have training partners are competent.[/quote]

Dude, he sounds like a straight to the point, pain in the ass, ball busting, prick.

I bet he is awesome to lift with.[/quote]

You have no idea on all accounts, I just laugh that he texts me everyday about training.

567

[quote]Cephalic_Carnage wrote:
Trav, the butt-tuck part happens to me when squatting with knees pointing forward…

I can go almost completely ATG when doing sumo deadlifts with a medium-ish stance and knees and feet pointing out (as long as I wear the right kind of shorts lol).
[/quote]

I’ve been trying some sumos lately after what you said in here and in your thread and I must say that I am pretty terrible at them lol. My lumbar angle is better compared to my conv DL though even though it’s about 100lbs off. I’m going to keep working it for a while anyways just to see if something magic happens.

After reading a few things I think my butt wink may have something to do with me just dropping into the hole as apposed to ‘pulling’ myself into it w/ my hip flexors. I’ll be stretching before bed every night and in the gym anyways to make sure it isn’t just a mobility/flexibility issue though.

More vids to come next session.

And it’d be cool if some other guys put vids up. Doesn’t have to be a PR or anything.

568

205 for 15 reps today on squats, big time PR

569

Squat portion of leg workout:

Squat
w/u, 135x6, 225x6, 295x5, 340x5, 380x10
Fr. Squat: 135x20, 225x10

Vids should be up in my log tomorrow.

570

I’m weak as shit, as I’ve said before, but this thread is motivating as hell so I’m going to post up on here.

Been off doing legs because of some hip bursitis issues. They calmed down and I did my first bonafide leg workout in wayyyy too long. I’m sore as shit, but I hit some PR’s.

3x5 @ 155lbs for back squat. I almost fell over because it took so much out of it.

Then I hit up the deads. I only have one lift up to 2 plates and that’s my barbell shrug, so I wanted to hit the same on the deads as well.

Put on my strap when I hit my old pr of 185. 1x5 @ 185, okay not bad. Added 10 lbs, 1x5 @ 195, hm not so bad. Decided to just go all the way. Slapped up the plates. 1x5 @ 225. Done. Bam. I was bloody psyched when I finished that. I’m sore as shit but feel so accomplished.

That. is. all.

571

bench

245 5x5, got all sets

incline bench
70x8
85x5
75x8 (+1)

slow negative dips
bodyweight x failure x 3

barbell curls
bar x 8
65 x 8
95 x 6…2…1 (+1)

pinwheels
60x15
60x8

squats and dead tomorrow…byaah!!!

572

ME Bench

  1. Reverse Band Bench -

    225x3
    275x3
    315x3
    365x3
    405x3
    425x1

  2. Shirt bench -

    405xLOL (8 inches from chest)
    425xLMAO (10 inches from chest)
    425xSo Close! (1 Inch from chest)

  3. Seated Fat Bar Rows, Medium Grip - 4 sets

  4. EZ Bar Pushdowns - 3 sets

  5. Barbell Curls - 3 sets

  6. Rear Delts - 3 sets

573

2/10

Busy, Busy day. Started work at 5:30am then had to stop by the hospital (Newport Beach, CA) to pick up keys from Uncle D for the cabin in the mountains this weekend @ 9:30. Didn’t have an appt. till 11:30 (Orange, CA.)

sooo I snuck in a BACK DAY in Newport on the way, just enough time for 14 sets. The afternoon was chalk full of appts (Compton, CA)

Deadlifts: 130lbs x 10, 180 x 8, 220 x 4, 240 x 4, 250 x 4, 290 x 6, 220 x 6
Pull ups (wide grip, palms away): BW x 10, BW x 6,
Cable Pull Downs (wide grip, palms away): 160 x 10, 190 x 6
Single Arm DB Rows: 65lbs. x 10, 70 x 10, 75 x 6

574

Yesterday after back got:

BB curl 90x15 +2 reps

Atleast my curling had been going well

575

Better?

576

decided to start posting in here as a sort of log and to get more involved, not sure I want to be posting pics though, posting my weak ass lifts is bad enough, haha

Today: Chest + Bis

Incline BB
82.5 x 10 (+1 rep)

Incline DB Bench
42.5 x 5 (-1 rep)

Incline Chest Press (plate loaded)
// bailed out, got my wrists really fucking weird again so I decided to just lay off as I also didn’t feel it was needed

Flyes
32.5 x 10

Standing Alt DB Curl
27.5 x 9*

Fat Bar Curl
20 + Bar x ~10**

  • after about 6 reps was overcompensating too much with flared elbows etc
    ** not great on the wrists

stalled out on pretty much all my chest exercises which is annoying as it has been going well the last few weeks, gonna try switching out incline BB benching for flat DB bench and see how that goes, not sure if I should switch out incline DB bench also though… still thinking about it - input is appreciated

577

[quote]babaganoosh wrote:
decided to start posting in here as a sort of log and to get more involved, not sure I want to be posting pics though, posting my weak ass lifts is bad enough, haha

Today: Chest + Bis

Incline BB
82.5 x 10 (+1 rep)

Incline DB Bench
42.5 x 5 (-1 rep)

Incline Chest Press (plate loaded)
// bailed out, got my wrists really fucking weird again so I decided to just lay off as I also didn’t feel it was needed

Flyes
32.5 x 10

Standing Alt DB Curl
27.5 x 9*

Fat Bar Curl
20 + Bar x ~10**

  • after about 6 reps was overcompensating too much with flared elbows etc
    ** not great on the wrists

stalled out on pretty much all my chest exercises which is annoying as it has been going well the last few weeks, gonna try switching out incline BB benching for flat DB bench and see how that goes, not sure if I should switch out incline DB bench also though… still thinking about it - input is appreciated[/quote]

You could try using 1 of the exercises as your main chest exercise each session and cycle it out every other or every 3rd session(depending on if you cycle in 2 or 3 exercises). If you take that approach, I’d suggest less volume and more frequency. Or maybe work chest once every 4 days, but only do 2-3 actual working sets each time…just so long as you focus on getting more weight/reps each time.

So it could look like:
Monday-
Incline DB bench, 2 working sets after warmups
DB Butterflies, 1 working set of 10-15 reps

Friday-
Flat BB Bench, 2 working sets after warmups
CGBP, 1-2 working sets

Tuesday-Either repeat Monday’s workout, or pick 2 different chest/tri exercises to use. That way you aren’t as likely to full into a rut, or develop major imbalances.

578

Hit some good numbers lately, yesterday got a 365x3 front squat and a 385x1 afterwards. Today got 335x20 BB rows, and 2 sets of bw+90x4 on weighted chinups (starting to do these more frequently again). Also hit bw+60x5x5 weighted dips, with a 2 second pause at the bottom of each rep.

579

Trip to NYC was cancled, so I worked late all week. No early night = no gym and a tried beans on Friday.

It showed… Tonight was a sub-par chest day.

I’ll get some vids going again soon.

580

[quote]hungry4more wrote:

You could try using 1 of the exercises as your main chest exercise each session and cycle it out every other or every 3rd session(depending on if you cycle in 2 or 3 exercises). If you take that approach, I’d suggest less volume and more frequency. Or maybe work chest once every 4 days, but only do 2-3 actual working sets each time…just so long as you focus on getting more weight/reps each time.

So it could look like:
Monday-
Incline DB bench, 2 working sets after warmups
DB Butterflies, 1 working set of 10-15 reps

Friday-
Flat BB Bench, 2 working sets after warmups
CGBP, 1-2 working sets

Tuesday-Either repeat Monday’s workout, or pick 2 different chest/tri exercises to use. That way you aren’t as likely to full into a rut, or develop major imbalances. [/quote]

DB Butterflies? Is that a fancy name for Flyes or is it something else? lol

Anyway, yeah I see what you’re saying. I train each muscle group every 4-6 days (4 way split over 5 days), but I can’t train weekends because the gym is closed Saturday, and can’t get there Sunday… so more frequency isn’t really an option, unless I convert that last day into a chest/quads day (quads are also probably lagging a bit) and train everything else once a week, not sure I want to do this quite yet.

I tried the less volume approach (1 pressing movement) on chest to improve my flat bench, and it didn’t work at all, I also combined this with higher frequency when that wasn’t working; still no luck. I’ve found I generally do best on 2-3 pressing movements (depending on how I feel for the day) followed by flyes (crossovers and pec dec do nothing, but I am gonna substitute crossovers in next week to give me a break from flyes).

I’ll try your rotating exercise thing. I do something similar for shoulders and it works really well (sort of similar anyway), but I am still struggling to decide which chest exercises to pick, something I’ve always had trouble with. Okay, this is what I’m thinking:

Session A:
Incline BB
Flat DB

Session B:
Flat BB
Incline DB

though I don’t really wanna go back to doing flat bench, I could do decline since we have one of those at the gym

581

Go with decline, gotta have some sort of decline pressing movement.