C1)DB Lateral Raise (to front of body)
40x12 45x12
C2)Hammer Curl
40x11 45x8
Notes: Well, the flat DB bench sucked today. Could be the heavy drinking 2 nights in a row. Also could be the fact that I haven’t done em in a while. I did 45 degree incline bench with dumbells using 85x12 a couple months ago.
DB tri extension strength is goin up. And the lateral raises felt easy. A big guy at the gym told me that I’m lucky I wasn’t living in ancient Rome because I’d be snatched up and forced to fight as a gladiator. I took it as a compliment.
Looks to me like your main issue is that your back rounds. I don’t think that your upper back should be rounded. The chest should be kept “up” as much as possible throughout the entire range of motion. Once the chest falls forward, the lower back is bound to round, asking for injury. Keep the chest up and go down as far as you can without losing the arch in your lower back.
-MAtt[/quote]
ALright, I’ve tried doing them arched back and never feel I go low enough while maintaining the arch, I geuss Ill just focus more on it with a broomstick until I got it right.
Looks to me like your main issue is that your back rounds. I don’t think that your upper back should be rounded. The chest should be kept “up” as much as possible throughout the entire range of motion. Once the chest falls forward, the lower back is bound to round, asking for injury. Keep the chest up and go down as far as you can without losing the arch in your lower back.
-MAtt
ALright, I’ve tried doing them arched back and never feel I go low enough while maintaining the arch, I geuss Ill just focus more on it with a broomstick until I got it right.
[/quote]
Could be an issue of flexibility? Maybe in your hamstrings? Or simply a lack of strength in the low back? Go into the bottom position of the good morning without any weight. Do this with the rounded back. Now try arching the back in the bottom position. What do you notice?
Could be an issue of flexibility? Maybe in your hamstrings? Or simply a lack of strength in the low back? Go into the bottom position of the good morning without any weight. Do this with the rounded back. Now try arching the back in the bottom position. What do you notice?[/quote]
Unweighted, I can arch my back fine, although I’m a bit higher then I appear in the video. The problem is lowering myself with an arched back. This seems to indicate lower back strength (I think) but I was pretty much in love with rack pulls and deadlifts for a good two months (meaning, I did them every two seconds.)
It might also indicate flexibility, but I’m not sure. I geuss the best bet is to just keep doing them unweighted till I get my form down?
Yea, I’d say work up slowly and you’ll probably be back to using similar weights in no time.
The same thing happened to me. I videotaped myself doing GMings and realized I was doing them quite wrong.
It only really took 2 sessions or so to get the form down without excessive bend in the knees and whatnot.
-MAtt
[quote]Naphta wrote:
Matgic wrote:
Could be an issue of flexibility? Maybe in your hamstrings? Or simply a lack of strength in the low back? Go into the bottom position of the good morning without any weight. Do this with the rounded back. Now try arching the back in the bottom position. What do you notice?
Unweighted, I can arch my back fine, although I’m a bit higher then I appear in the video. The problem is lowering myself with an arched back. This seems to indicate lower back strength (I think) but I was pretty much in love with rack pulls and deadlifts for a good two months (meaning, I did them every two seconds.)
It might also indicate flexibility, but I’m not sure. I geuss the best bet is to just keep doing them unweighted till I get my form down?
[quote]Naphta wrote:
Hey everybody, I’ve been doing good mornigns every once in a while but am not yet confident enough in my technique to do them more regularley.
[video]115[/video]
How do they look? What I can see on my own is:
I’m not tight enough. This is mostly because I was worried that my friend wouldn’t be able to get it, I think I can get tighter.
My uppper back is rounded, but that’s how I think it’s supposed to be.
My leg bends, but I think that’s supposed to as well.
Then again, that’s why I want you guys to take a look.[/quote]
Bench
raw warmup
44/10 x2
88/10
132/6
154/3
176/1
Put on shirt very lightly
220/X
231/1 eeeeasy
231/2 x2
Next week more tension in the shirt and hopefully 3x3
Close Grip Benchpress easy
154/5 x5
V-Bar Row (just weight of the plates)
110/6 - 132/6 - 154/6 x3
Military Press standing (Fuckin shoulders, weak as fuck )
88/6 x2 88/4
Bad Pull Apart purple Band
3x10-12
Notes: First time benching with chains and I liked it. Not sure if people add up total chain weight or chains per side. The illegal wides didn’t feel too strong, but the neutral grip DB benches rocked pretty hard.
Not sure if I should go for the 300 bench in the next ME workout, or wait another week or so.
I’m on the tail end of a rotator cuff problem so most of my upper body workouts are similar to this at leat for the next couple of weeks.
Warmup
BB Row
135x10
185x8
225x5
225x4
225x3
225x1
My lower back wasn’t really feeling into these from the deadlifts yesterday, but I’ve been focusing more on seated rows and wanted to make sure I got these into the workout.
DB Incline- second time doing these in rehap progression, light weight, more of a warm up, no problems though
40x8
50x8
65x8
DB Flat
80x8
85x8
90x8
100x7
Seated Row
1x12
3x8
Pushdowns
4 sets
Curls 40lb db’s
3 sets
External Rotations
3 sets
Internal Rotations
1 set
I’m going to stay in the hypertropy range but make the workouts a little tougher and up the weights after another week then try to move down one rep range ever week. (8,6,5,4,3…) That will put me doing triples in about a month.
Ok havent done a thing since last friday that was an attempt at a new DL PR just two weeks after pulling the new PR @ 610 also the morning I was flying out of Thailand. Let just say didnt get a new PR could have finished 620 if I hitched it just couldnt muster the last two inches clean. Made the best of it and got 4 pull over 585 though so all in all good.
Havent done a damn thing since until today just a light w/o deloading week healing up getting acclimated I’ll tell you the air here In MT is a bit thinner so good I chose to take a break will get back at it next week
44/10 x2
66/5
132/5
176/5
Belt on
198/3
220/3
Added Suit, Straps down
232/3
264/3 (technique started to breakdown)
286/X couln’t get of the box
Assumed bar weight of 44lbs.
Freakin Thing. It really shows your weaknesses. As the weight gets heavy I have tremendous problems squatting back and I loose my arch.
I guess It will doo me good for normal back squats.
Snatch Grip High Pull from the Hang
121/5 x4
RDL
220/6 x4 easy
Abs on Stability Ball
2x10
Side Bends
70lbs Kettlebell/10 x2
At home I did some natural GH Raises
Yesterday some 8x8 Wide supinated bent over Rows and a 5-pyramid of wide grip supinated Pullups (55 reps)
And Fuck I just gote the message that my partner I train with in his homegy had an acciden’t and is in hospital now.
44/10 x2
66/5
132/5
176/5
Belt on
198/3
220/3
Added Suit, Straps down
232/3
264/3 (technique started to breakdown)
286/X couln’t get of the box
Assumed bar weight of 44lbs.
Freakin Thing. It really shows your weaknesses. As the weight gets heavy I have tremendous problems squatting back and I loose my arch.
I guess It will doo me good for normal back squats.
Snatch Grip High Pull from the Hang
121/5 x4
RDL
220/6 x4 easy
Abs on Stability Ball
2x10
Side Bends
70lbs Kettlebell/10 x2
At home I did some natural GH Raises
Yesterday some 8x8 Wide supinated bent over Rows and a 5-pyramid of wide grip supinated Pullups (55 reps)
And Fuck I just gote the message that my partner I train with in his homegy had an acciden’t and is in hospital now.[/quote]
Sorry if this has been answered already, but are you using kilos or pounds? (It’s not bad at all in pounds and kilos would be ridiculous.)
[quote]meddl wrote:
It’s all in pounds.
after all I’m a weak skinny little bastard and have to work to get those weights from pounds to kilos :D.[/quote]
Hey, those numbers are respectable, and everybody has to start somewhere. It wouldn’t be any fun if it was easy.
[quote]meddl wrote:
It’s all in pounds.
after all I’m a weak skinny little bastard and have to work to get those weights from pounds to kilos :D.[/quote]
Just curious, what’s your age, height, and weight? I ask because I only usually hear of more advanced people using suits and whatnot.
B)Olympic Squats (ass to grass)
225x5 235x5 245x3 PR-255x3 PR-275x2
C)RDLs (w/hooks)
295x6 315x3+5 315x6 315x6
Notes: I was pissed about missing 400 off the parallel box. In order to preserve my fragile ego I set the box a bit higher and knocked out 2 reps. I think that in a way, the pychological barrier has been broken in terms of the 400 mark.
Olympic style squats went pretty well. I’ve never really gone very low reps on them before and I left this session with some still left in me. I think that the higher reps (7ish haha) drain me pretty quickly. Lame, but true.
B)Olympic Squats (ass to grass)
225x5 235x5 245x3 PR-255x3 PR-275x2
C)RDLs (w/hooks)
295x6 315x3+5 315x6 315x6
Notes: I was pissed about missing 400 off the parallel box. In order to preserve my fragile ego I set the box a bit higher and knocked out 2 reps. I think that in a way, the pychological barrier has been broken in terms of the 400 mark.
Olympic style squats went pretty well. I’ve never really gone very low reps on them before and I left this session with some still left in me. I think that the higher reps (7ish haha) drain me pretty quickly. Lame, but true.
-MAtt[/quote]
I feel the same way about higher rep squats, they really wipe me out. 5 is about as high as I like to go.
Your squat’s a good bit higher than mine, but I do RDL’s with the same weight.
[quote]ExNole wrote:
Matgic wrote:. I think that the higher reps (7ish haha) drain me pretty quickly. Lame, but true.
-MAtt
I feel the same way about higher rep squats, they really wipe me out. 5 is about as high as I like to go.
Your squat’s a good bit higher than mine, but I do RDL’s with the same weight. [/quote]
OK feel the same and hate the pain of the higher rep squats but also feel once a month or so working them in be it a heavy set of 8-10 or some crazy ass 20+ rep breathing squats etc. builds not only physical but real mental toughness,
I mean that last set of cant remember what the hell it was I did 315 x 22 or 24 any way that one set made me virtually dig mentally as deep or deeper than any one heavy single rep 15 and up was ALL mental.
Just feel we can all benefit from them from time to time so long as we dont keel over from a heart prob doing them LOL
So true Phill. The day I buckle down and do some 20 rep squats will be the day that heaven rains brimstone upon the evil. No seriously, I’m going to try and workup the balls to do it.
That and more unilateral lower body work.
Fuck I hate that stuff.
-MAtt
[quote]Phill wrote:
ExNole wrote:
Matgic wrote:. I think that the higher reps (7ish haha) drain me pretty quickly. Lame, but true.
-MAtt
I feel the same way about higher rep squats, they really wipe me out. 5 is about as high as I like to go.
Your squat’s a good bit higher than mine, but I do RDL’s with the same weight.
OK feel the same and hate the pain of the higher rep squats but also feel once a month or so working them in be it a heavy set of 8-10 or some crazy ass 20+ rep breathing squats etc. builds not only physical but real mental toughness,
I mean that last set of cant remember what the hell it was I did 315 x 22 or 24 any way that one set made me virtually dig mentally as deep or deeper than any one heavy single rep 15 and up was ALL mental.
Just feel we can all benefit from them from time to time so long as we dont keel over from a heart prob doing them LOL
