Dfst
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03-10-2008, 07:01 PM
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Rank: Member
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Join Date: Feb 2008
Posts: 116
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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
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03-10-2008, 07:02 PM
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Rank: Member
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Join Date: Feb 2008
Posts: 116
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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
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03-13-2008, 08:47 PM
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Rank: Member
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Join Date: Feb 2008
Posts: 116
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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
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03-14-2008, 11:36 AM
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Rank: Lightweight
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Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
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Damn good work on the deads. Congrats
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03-14-2008, 01:14 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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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....
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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03-15-2008, 09:09 AM
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Rank: Member
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Join Date: Feb 2008
Posts: 116
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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....
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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
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03-15-2008, 10:29 AM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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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
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03-16-2008, 05:52 PM
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Rank: Member
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Join Date: Feb 2008
Posts: 116
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yeah, the left arm thing sounds like it would be a fairly common problem, good luck to you on your OH squats too
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03-17-2008, 02:47 AM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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crazy dealift PR congrats mate
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03-17-2008, 09:14 AM
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Rank: Lightweight
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Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
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I hear you on the OH squats. My left arm has a tendency to drift forward of my right as well. Frustrating.
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