Also, about the front raises… If they hurt your shoulder, do them a different way or drop them. Not liking an exercise is fine (who likes to do 20-50 rep breathing squats?) and doing it anyway, but if it gets you hurt, what’s the point?
Do you think that 40 lbs front raises are going to make your front delts as big as seated overhead presses with 120 pound db’s would? [/quote]
side and front raise are exercises that seem to have a plateau. You progress to a certain point before you can’t add weight without excessive cheating or succumb to injury. The most I ever did on the side raise was with 40 lb dbs. Sure you could drop the weight and continue to add reps instead, but I don’t think that’s how you or I train. And considering how you had shoulder problems already, I would shy away from them unless you’re warming up.
OH press is really the way to go for long term progression. I don’t have any medical or physiological evidence of why this is, just experience.
Also, about the front raises… If they hurt your shoulder, do them a different way or drop them. Not liking an exercise is fine (who likes to do 20-50 rep breathing squats?) and doing it anyway, but if it gets you hurt, what’s the point?
Do you think that 40 lbs front raises are going to make your front delts as big as seated overhead presses with 120 pound db’s would?
side and front raise are exercises that seem to have a plateau. You progress to a certain point before you can’t add weight without excessive cheating or succumb to injury. The most I ever did on the side raise was with 40 lb dbs. Sure you could drop the weight and continue to add reps instead, but I don’t think that’s how you or I train. And considering how you had shoulder problems already, I would shy away from them unless you’re warming up.
OH press is really the way to go for long term progression. I don’t have any medical or physiological evidence of why this is, just experience. [/quote]
I keep typing side raises, but I’m doing a rear delt fly sort of deal. I don’t know if there is any real difference, but I would like to point that out.
ALSO:
doing 5/3/1 for bench and deadlift, maybe squat eventually if I stall out.
no spotter, did some moderate rep work not done to failure. I wasn’t about to ask the emo kid next to me benching ~120 pounds to spot me.
Smith shoulder press:
105x10
125 13x4x2 PR
Reverse grip smith bench (closer grip then before, much harder. Will keep this style)
105x10
155 9x3x1 one less rep on the first RP set then last week, but like I said earlier I used a closer grip by several inches, and it hit my tris way harder.
wide stance box squat when I started this log
225x5
wide stance allows for quite a bit more weight. This, may even have been in a suit, deffinately belt/wraps.
Now:
345x1 PR +10 pounds belt/wraps no suit
hoping to get as close to a 450 suited squat as possible by late december. I may have ot start hitting abs again. I fucking hate abs. I feel like such a bitch doing them, and they are really hard to add resistance too.
Monday:
ME bench variation
smith shoulder press
smith triceps
machine fly
external+internal rotations
Tuesday:
ME squat variation
leg press RP or SS
rack chins RP or SS
leg extentions 15-30 rep range
abs
Thursday:
dumbell or smith machine work RP or SS
machine flys 10-20 rep range
db rear delt flys
external+internal rotations
Friday:
ME deadlift variation
SLDL 6-10 rep range
glute hams
DB row
cable row
pinwheel curls RP
curl variation
hella lots of volume. I need to gain as much muscle/strength as possible for my first equipped meet this year in last december. I’m not going to bother dieting for the raw one before it.
Goals:
450 squat single ply
475 deadlift raw (or in a squat suit, can’t afford a dl suit lol)
Bench: 275
I’ll start slowly dieting down halfway through november, or closer to december. I’ll have to lose ~15 pounds to make 181.
Bro, not knocking you or anything, but the bench seems to not be going up, what’s good with that? You ever try switching up the routine, maybe take a break from all the low rep stuff, maybe hit the 6-8 rep range for a few weeks and then take it back down form there. Just a suggestion, its worked well for me.
[quote]austin_bicep wrote:
Bro, not knocking you or anything, but the bench seems to not be going up, what’s good with that?
You ever try switching up the routine, maybe take a break from all the low rep stuff, maybe hit the 6-8 rep range for a few weeks and then take it back down form there. Just a suggestion, its worked well for me.[/quote]
I second that, maybe even through in a few dumbell workouts.
[quote]austin_bicep wrote:
Bro, not knocking you or anything, but the bench seems to not be going up, what’s good with that? You ever try switching up the routine, maybe take a break from all the low rep stuff, maybe hit the 6-8 rep range for a few weeks and then take it back down form there. Just a suggestion, its worked well for me.[/quote]
I’ve been really thinking about that a lot. I start 5/3/1 on my ME bench day, monday.
[quote]TheBig3 wrote:
austin_bicep wrote:
Bro, not knocking you or anything, but the bench seems to not be going up, what’s good with that? You ever try switching up the routine, maybe take a break from all the low rep stuff, maybe hit the 6-8 rep range for a few weeks and then take it back down form there. Just a suggestion, its worked well for me.
I second that, maybe even through in a few dumbell workouts.[/quote]
I’ve been doing dumbells on my RE day, this was my first time trying the smith for RE day.