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IronWorker - SS gone WestSide
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06-23-2009, 05:48 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Tuesday June 23rd/2009
Bench Press
bar x 8
135lb x5,4
155lb x 3
175lb x 1
190lb x 1
200lb 3x5, 1x4
No go this time. I'm wondering if I should hammer away at that weight for a while or if I should work triples for a while... or 3x3....or?
DB Standing Shoulder Press
Skipped
It seems when I fail at bench my tris are instantly trashed.
Chest Supported Row
1*45 x 8
2*45s x 8
3*45s x8,7
2*45s + 1 x 25lb x 8,6
Standing EZ Bar Curl (superset with below)
50lb x 10
70lb x 10
70lb x 8
90lb x 6
Tricep Deadlifts
50lb x 8
60lb x 8,8,8
Thoughts
Well I think I'm at an old PR for bench now so I guess thats good. Any ideas on how I should try and progress from here?
IW
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07-23-2009, 09:09 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Thursday July 23rd/2009
Deadlifts
bw squats x 10
bar x 8
135lb x 8
225lb x 5
265lb x 3
295lb x 3
315lb x 3
335lb x 2 1xM
315lb x 3 (belt)
My back rounded on the 335lb set of DLs. Its going to take some doing to get back to where I was.
Front Squats
bar x 5
135lb x 5
155lb x 3
175lb x 2
155lb x 2
Nothing left!
Bar Rollouts
bw 3x10
Buuuuurn.
Suppine Glute Ham Raises
bw 4x10
I found this exercise to be heavily focused on hams vs glutes. Is this normally so?
Leg Press
4 plates 2x12, 1x15
Just for fun waiting for my gf to finish up.
Thoughts
Hits is definately right. I'm not going to get much better working out 2x per week. I need to want it more...
IW
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06-23-2009, 05:53 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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If your weak point is your triceps, try adding in some additional triceps stuff. Lockout work might help also.
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06-23-2009, 06:12 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Dub
It might be a good idea to vary the loading a bit more, you could try 3x3s or even try ramping to a top set of 1-5 for a while, then come back build your 5x5 bit by bit and keep going like that for a while.
What are your goals right now? Strength? size? both? recomp?
__________________
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
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06-24-2009, 03:45 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Well my schedule is nutz right now so I'm really only get 2 days a week in the gym and sometimes 3. It sucks big time. I think the only thing I can do right now is try to slowly work at strength/re comp.
IW
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07-01-2009, 11:07 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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I've been gone for almost a week and I'm leaving again tomorrow night so.... needless to say the gym has been going down a steep hill.
I hope everyone has been having a good week. I'll catch up with ya later.
IW
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07-15-2009, 06:40 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Wednesday July 15th/2009
BW: 191.5lb ... about where I left off.
Military Press
bar x 8
65lb x 8
95lb x 5
115lb x 5
135lb x 5
155lb x 1
145lb x 1
135lb x 3
115lb x 5
Extra Wide Bench Press
bar x 10
115lb x 8
135lb x 8
155lb x 8
175lb x 8
185lb 2x5
I went at least a hand width wider then I usually and it felt weird but I felt like I still had OK power.
BW Pull-Ups
3 + 2
3 + 2
2 + 2 + 1
2 + 2 + 1
2 + 1 + 1 + 1
My pullups really suck. Gotta work on these.
Seated DB Skull Crusher Superset with DB Curls
30lb x 8
40lb x 8
50lb x 6
50lb x 6
40lb x 7
DB Curls
25lb x 8
30lb x 8
35lb x 8, 8, 7
Thoughts
Not bad for the first workout in like *edit* sigh 3 *edit* weeks but not utterly impressive.
IW
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07-15-2009, 06:59 PM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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Personally I wouldn't be messing with extra wide bench exercises, too much stress on the shoulder for my liking.
A good way to get those pullups going is cluster sets, like you have here. Except I would do clusters of 1 the entire time and maybe do 3-4 clusters per set (so 3-4 total reps per set) and keep doing sets until you've reached some sort of target or until you're ability has dropped.
Just my 2 cents.
__________________
"Pain don't hurt" - Dalton
"NO, this is my squat rack. Go get your own!"
"Damn that's shit heavy" - Wolf
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07-15-2009, 07:40 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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agreed....wide anything is teh bad news in the long run.
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07-15-2009, 08:08 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Well it wasn't super wide. It was index finger on the ring which is where I used to bench. Not sure if these are standard bars in this gym... they only have 1 ring.
So just do single pullups but sort of rest paused if you will?
IW
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