hmm, I asked an experienced guy ages ago if I should do decline work and he said not really, because people usually have a lagging upper chest and if you’re doing flat work that should hit the lower pecs enough (depending on where you touch the bar)… what are peoples thoughts on this?
I think I’ll give decline a go either way however.
chest today,
hit 315 on the flat bench for the 3rd time ever (once last summer, once over xmas break), felt real good
incline db press was 85s 95s 105s 115s (10/8/6/5)
then some flys and spiderman pushups, all and all a good day in the gym.
-also, ive heard the same thing about decline bench, i used to do it way back but havnt for at least 5 or 6 years, i actually dont think the gym im at now has one.
Dorian actually said in a recent seminar that he used decline BB as a main chest builder for a good part of his career, just near the end he switched to mostly incline work.
Eh, I think it depends largely on the individual, I was just throwing it out there as an example of somethign different to try. You’ll never know what works for you if you never try it.
[quote]hungry4more wrote:
Eh, I think it depends largely on the individual, I was just throwing it out there as an example of somethign different to try. You’ll never know what works for you if you never try it. [/quote]
Absolutely
hey babaganoosh, is that 32.5kg x 10 your doing for flyes ? That’s pretty strong compared to your pressing numbers. I’m around the same strength level as you for pressing, however I only get up about 22.5kg x 8 or so on incline flyes. I’m not 100% on my form though, it could use tweaking. You got a link to a vid displaying similar form to yours ? Thanks man.
[quote]Zhelezen wrote:
hey babaganoosh, is that 32.5kg x 10 your doing for flyes ? That’s pretty strong compared to your pressing numbers. I’m around the same strength level as you for pressing, however I only get up about 22.5kg x 8 or so on incline flyes. I’m not 100% on my form though, it could use tweaking. You got a link to a vid displaying similar form to yours ? Thanks man.[/quote]
Yeah it is. Well, incline flyes are a little harder. As for form, I think you should do whatever you feel is best. I can’t really find a youtube video that shows my form well (and even if it did, it’s hard to tell when you’ve never seen what your form looks like from a 3rd party perspective). I would say this is closest to what I think it is: Dumbbell Flyes - YouTube
maybe slightly more elbow bend on the last reps (also I find not enough elbow bend puts unnecessary strain on things, so I keep around 45-60 degrees)… also I may not come down that far, about shoulder level, mostly slightly above, but not below (hard to see in the vid).
a PT and an old gym told me (us) it’s OK to turn the fly into more of a pressing movement when you’re doing it with heavy weight, the important thing is the neutral grip… I’m not at a stage where I’ve had to do this, I’m definitely not doing a neutral grip press/fly hybrid though if I get stuck halfway on a rep I will. I’d take a video for you, but I can’t, otherwise I would have done several for my squat form (fucking squats).
Yeah absolutely, with anything over like 50ish lbs imo it should be a half press/half fly type motion.
Hit 455x6 on squats today, loving the wider stance. Was VERY solid, Can tell I’ll be adding weight quickly, hitting 500 for reps in the not-too-distant future.
GRRRR!!!
Thanks for the feedback man. The form in the vid is pretty text book in my opinion. Like you said, I think what’s important is to find your own groove with them and progress from there. With the half fly half press thing, that’s kind of what yates does in blood n guts, so they got to be valid. Anyway it’s chest day today so I’ll see if I can step it up to the 25kg’s.
Good luck with your training boys.
I could be doing more of a half fly/half press thing, dunno, it’s hard to tell without seeing myself from someone elses perspective like I said… but that form in the video is similar to what I aim for
btw I am really short so that might make a difference as far as fly numbers being quite high compared to pressing goes
good luck on the 25s mate
[quote]hungry4more wrote:
Hit 455x6 on squats today, loving the wider stance. Was VERY solid, Can tell I’ll be adding weight quickly, hitting 500 for reps in the not-too-distant future.
GRRRR!!![/quote]
Man, that is awesome. Nice job. “Wider stance” - so you are doing more of a powerlifting squat or a BBing (quads focused) squat?
PL back squats with wide stance for low reps, but using the slightly wider than shoulders stance for high reps and for front squats still, to get quad emphasis still, don’t want them to strophy.
Back and shoulders…
Nothing special, I’m fucking exhausted
had back today as well, got a deadlift PR at 445, cant wait to replace the 10s with a 25 after a few more weeks.
Few more weeks? Get the hell outta here; eat some serious food, and hit 455 in a few days brah!
shoulders bruh’s
db press
40x8
60x8
80x6 (+1)
70x9 (+1)
push press
135x7
155x7
185x5
CGBP
135x5
185x5
225x5
245x3+1 (+0)
PJRs
70x12
85x9 (+2)
v bar press down, strict
120x9
100xfail
80xfail
60xfail
40xfail
lateral raises with cables
20x10
30xfail
notes: took it easy on push press. Didn’t want to bother my back since I drove down to school today and that was a good 3.5 - 4 hours, wrists felt like crap the whole time anyway. Alls else is good though. Might play with the 90lb bells next week and pump out a few.
Went home this weekend as stated above, and eating was all over the place. My hip/hamstring/glute flexibility is the best it’s ever been and getting better, I’m pumped to squat on friday
ello erebody. Just droppin in with not much to report except that I finally rowed the 100s for 3 sets of 8-12 reps! A personal “bodybuilder” milestone. Gonna hit quads tomorrow. Yeeeeehaaaww!!
Well I might as well post some workouts. The embarrassment might speed up my progress LOL.
Chest & Tris
5/3/1 Bench - 5 day
80kg x 5
90kg x 5
102.5kg x 9
115kg x 5 (felt like going heavier after top 531 set)
DB Inc
40 x 9
42.5 x 6
Inc Flyes
20 x 8
25 x 6
PJR’s
42.5 x 8
50 x 9
42.5 x 12
Pushdowns
40 x 10
45 x 10
47.5 x 8
Great pump in the tris. Set up to do Deadstop CGBP in the smith but realised that it was a waste of time as my numbers would have to drop significantly from when I do them first up on Arms day. So I hit up the PJR’s and pushdowns as per usual. Not a bad workout, a rep up here and there for a few of the movements.
Will be doing biceps in about an hour in my garage.
edit
Biceps
Db Inc Curls
12kg x 12, 17.5 x 10, 22.5 x 8, 25 x 8, 27.5 x 4, 22.5 x 11
Db Preachers
12 x 10, 15 x 8, 17.5 x 8,6
Db Hammer Preachers
17.5 x 7, 15 x 11
[quote]Zhelezen wrote:
Well I might as well post some workouts. The embarrassment might speed up my progress LOL.
Chest & Tris
5/3/1 Bench - 5 day
80kg x 5
90kg x 5
102.5kg x 9
115kg x 5 (felt like going heavier after top 531 set)
DB Inc
40 x 9
42.5 x 6
Inc Flyes
20 x 8
25 x 6
…
[/quote]
I think maybe you’re fatiguing yourself too much before your DB incline top set. At least I know if I did 40x9 right before going for the 42.5s my performance in those would suffer pretty bad. Anyway, our DB inc might be about the same, but your bench DESTROYS mine. Well done bumping up to the 25s on the flyes too.