Dfst - Page 7 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

RobS · 03-10-2008, 08:01 PM

3/10/08 Upper Body Workout #1

BENCH PRESS 4RM - 275x4
i didn't have my shoulder blades pinched together while benching, made it much more difficult

FLOOR PRESS 5RM - 250x5

DB INCLINE BENCH PRESS 3X8-10 - 70x10, 70x10, 70x10

JS ROWS 5X5 - 245x5, 245x5, 245x5, 245x5, 245x5

DB LATERAL RAISE 3X8-10 - 30x10, 30x10, 30x10

FACEPULLS 3X8-10 - 144x10, 144x10, 144x10

SKULL CRUSHERS 3X10-12 - 110x12, 110x12, 110x9

EZ BAR CURLS 4X8-10 - 95x10, 95x10, 95x10, 95x10

RobS · 03-10-2008, 08:02 PM

i didn't have my shoulder blades pinched together while benching, made it much more difficult

and by that i mean it was more difficult in a bad way b/c i wasn't using good form

RobS · 03-13-2008, 09:47 PM

with all of the crazy shit that has been going on with this site i haven't been able to update in a couple of days, but here is what i have been up to....

3/11/08 Lower body 2

OVERHEAD SQUATS (WITH JUST A BROOM STICK SO I CAN KEEP WORKING ON FORM) 3X5 - 5 5 5

DEADLIFT 1RM - 515X1
i was planning on going for 415x3 on squats, but when i got to the weight room i just felt like pulling some deads instead, i worked up to a 1rm of 505 and was feeling pretty good so i threw 10 more pounds on the bar and got it, then i decided to go for 535, i started moving it off the floor but i just didn't have enough left in the tank to lock it out, but i was still pumped to have gotten 515

GOODMORNINGS 3X5 - 195X5, 195X5, 195X5

LEG CURLS 3X10-12 - 175X12, 175X12, 175X10

HYPEREXTENSIONS 2X10-12 - 45X12, 45X12

WEIGHTED ABS 6 SETS - done

3/12/08

20 minutes of a.m. fasted cardio on the elliptical

3/13/08 Upper Body 2

SPEED BENCH PRESS 9X3 - 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3

CLOSE GRIP BENCH PRESS 5RM - 270x4
i got 4 reps clean, need some help on the fifth rep

DIPS 2X8-10 - bw+45x10, bw+10x9

CHIN/PULL UPS 6X6 - 6 6 6 6 6 4

BAND TRICEPS EXTENSIONS 3X10-12 - 12, 12, 12

INCLINE DB CURLS 4X8-10 - 40x10, 40x8, 40x8, 40x8

widdoes2504 · 03-14-2008, 12:36 PM

Damn good work on the deads. Congrats

EricT · 03-14-2008, 02:14 PM

Hey, rob I've gotten my flexibility for the OH squats very much improved. But now that I've actually started practising them for reps I've noticed that my left arm is really wanting to be forward of my right so I have to work hard to keep that one back. Have you noticed anything like this?

Or Widdoes as well....

RobS · 03-15-2008, 10:09 AM

Quote:

Originally Posted by Eric3237

Hey, rob I've gotten my flexibility for the OH squats very much improved. But now that I've actually started practising them for reps I've noticed that my left arm is really wanting to be forward of my right so I have to work hard to keep that one back. Have you noticed anything like this?

Or Widdoes as well....

hmm... i haven't had anything quite like that. but that might be because i am still just using a broom stick rather than real weight. plus, i don't have very good shoulder flexibility so i'm still working on keeping the bar in the correct overhead plane and not letting it drift forward when i do my OH squats

EricT · 03-15-2008, 11:29 AM

Gotcha. It's just a tad more difficult to keep my left arm in place. I basically forced the flexibility by doing the behind the back stretches. I'm still just using a wooden dowel (instead of a broom stick) also.

I basically just take a wide grip to where I can bring the stick from the hang position all the way up and around to my lower back without bending my arms and then I bring my hands in to where that gives a moderates stretch. I then practiced that stretch at various levels of the squat up and down. I will work on bringing in my grip in a bit as I go.

Then once my flexiblity was better I would do the stretch and then HOLD in the frontal plane for a period as I was moving through the various levels of the squat.

All of this I got from the Glassman doc..(the guy from Crossfit [they are good for certain things]).

This all basically sped up the process and now I can hold the dowel fairly easily in the proper position. So I just noticed the left arm difference...which is probably quite normal.

I have also put in more wall slides exercise which helps a good bit as well.

Anyway, good luck on yours, Rob

RobS · 03-16-2008, 06:52 PM

yeah, the left arm thing sounds like it would be a fairly common problem, good luck to you on your OH squats too

HIThopper · 03-17-2008, 03:47 AM

crazy dealift PR congrats mate

widdoes2504 · 03-17-2008, 10:14 AM

I hear you on the OH squats. My left arm has a tendency to drift forward of my right as well. Frustrating.

03-14-2008, 12:36 PM	#64 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,281 Country: Gender:	Damn good work on the deads. Congrats
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

03-14-2008, 02:14 PM	#65 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,887 Country: Gender:	Hey, rob I've gotten my flexibility for the OH squats very much improved. But now that I've actually started practising them for reps I've noticed that my left arm is really wanting to be forward of my right so I have to work hard to keep that one back. Have you noticed anything like this? Or Widdoes as well....
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

03-15-2008, 11:29 AM	#67 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,887 Country: Gender:	Gotcha. It's just a tad more difficult to keep my left arm in place. I basically forced the flexibility by doing the behind the back stretches. I'm still just using a wooden dowel (instead of a broom stick) also. I basically just take a wide grip to where I can bring the stick from the hang position all the way up and around to my lower back without bending my arms and then I bring my hands in to where that gives a moderates stretch. I then practiced that stretch at various levels of the squat up and down. I will work on bringing in my grip in a bit as I go. Then once my flexiblity was better I would do the stretch and then HOLD in the frontal plane for a period as I was moving through the various levels of the squat. All of this I got from the Glassman doc..(the guy from Crossfit [they are good for certain things]). This all basically sped up the process and now I can hold the dowel fairly easily in the proper position. So I just noticed the left arm difference...which is probably quite normal. I have also put in more wall slides exercise which helps a good bit as well. Anyway, good luck on yours, Rob
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

03-17-2008, 03:47 AM	#69 (permalink)
HIThopper Rank: Bantamweight Join Date: Aug 2007 Location: Australia Posts: 983 Country: Gender:	crazy dealift PR congrats mate
	HIThopper's Sig:There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe My Youtube http://www.youtube.com/user/cjmack23ok

03-17-2008, 10:14 AM	#70 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,281 Country: Gender:	I hear you on the OH squats. My left arm has a tendency to drift forward of my right as well. Frustrating.
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

03-10-2008, 08:01 PM	#61 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 114 Country: Gender:	3/10/08 Upper Body Workout #1 BENCH PRESS 4RM - 275x4 i didn't have my shoulder blades pinched together while benching, made it much more difficult FLOOR PRESS 5RM - 250x5 DB INCLINE BENCH PRESS 3X8-10 - 70x10, 70x10, 70x10 JS ROWS 5X5 - 245x5, 245x5, 245x5, 245x5, 245x5 DB LATERAL RAISE 3X8-10 - 30x10, 30x10, 30x10 FACEPULLS 3X8-10 - 144x10, 144x10, 144x10 SKULL CRUSHERS 3X10-12 - 110x12, 110x12, 110x9 EZ BAR CURLS 4X8-10 - 95x10, 95x10, 95x10, 95x10

03-10-2008, 08:02 PM	#62 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 114 Country: Gender:	i didn't have my shoulder blades pinched together while benching, made it much more difficult and by that i mean it was more difficult in a bad way b/c i wasn't using good form

03-13-2008, 09:47 PM	#63 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 114 Country: Gender:	with all of the crazy shit that has been going on with this site i haven't been able to update in a couple of days, but here is what i have been up to.... 3/11/08 Lower body 2 OVERHEAD SQUATS (WITH JUST A BROOM STICK SO I CAN KEEP WORKING ON FORM) 3X5 - 5 5 5 DEADLIFT 1RM - 515X1 i was planning on going for 415x3 on squats, but when i got to the weight room i just felt like pulling some deads instead, i worked up to a 1rm of 505 and was feeling pretty good so i threw 10 more pounds on the bar and got it, then i decided to go for 535, i started moving it off the floor but i just didn't have enough left in the tank to lock it out, but i was still pumped to have gotten 515 GOODMORNINGS 3X5 - 195X5, 195X5, 195X5 LEG CURLS 3X10-12 - 175X12, 175X12, 175X10 HYPEREXTENSIONS 2X10-12 - 45X12, 45X12 WEIGHTED ABS 6 SETS - done 3/12/08 20 minutes of a.m. fasted cardio on the elliptical 3/13/08 Upper Body 2 SPEED BENCH PRESS 9X3 - 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3 CLOSE GRIP BENCH PRESS 5RM - 270x4 i got 4 reps clean, need some help on the fifth rep DIPS 2X8-10 - bw+45x10, bw+10x9 CHIN/PULL UPS 6X6 - 6 6 6 6 6 4 BAND TRICEPS EXTENSIONS 3X10-12 - 12, 12, 12 INCLINE DB CURLS 4X8-10 - 40x10, 40x8, 40x8, 40x8

03-16-2008, 06:52 PM	#68 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 114 Country: Gender:	yeah, the left arm thing sounds like it would be a fairly common problem, good luck to you on your OH squats too

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode