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Post by chanman83 on Aug 9, 2006 9:17:57 GMT -5
my chest is so weak. #smileyonsoapbox4jy# Dont worry bro, it will grow in time. I say that to my chest everyday. I got no chest so my chest is weak too.
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Post by gti steve on Aug 9, 2006 9:49:50 GMT -5
thats another reason i dotn do flat, im just not strong enough i guess. the 135 feels light, i can prob bang out 15-20 repps no problem, but then i start adding weight and it feel so mch more heavier than it should be. i maxed out and got 185 for a tripple in february and that wa the last time i touched a flat bench
i wanna crush 225 on incline like Tim
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Post by chanman83 on Aug 9, 2006 10:01:51 GMT -5
thats another reason i dotn do flat, im just not strong enough i guess. the 135 feels light, i can prob bang out 15-20 repps no problem, but then i start adding weight and it feel so mch more heavier than it should be. i maxed out and got 185 for a tripple in february and that wa the last time i touched a flat bench i wanna crush 225 on incline like Tim how are your tris? I know benching is a chest exercise but Tricep endurance/power adds to your bench.
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Post by gti steve on Aug 9, 2006 10:08:55 GMT -5
my tris are okie. deff strong but its not even my tris that give out, i feel it more in my shoulders, which is wierd. cause i can power clean 155+ but i cant bench 185> does having wide shoulders have something to do with it?
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Post by gti steve on Aug 9, 2006 19:36:09 GMT -5
Legs Front Squats in Power Rack 95 x 10 135 x 6-8 x 3 Leg Extensions 70 x 8-10 90 x 8-10 115 x 8-10 HackSquat 45 Each side x 12 x 2 Stiff Legged Deadlift 135 x 6-8 185 x 6-8 x 2 Lying Leg Curl 70 x 8-10 x 2 90 x 8-10 (2 forced) Lunges with Iron Grip Weights (also work on grip) 25lb x 10-12 45lb x 10-12 Calf Raises on Hack 3 Plates/side x 15-20 4 Plates/side x 15-20 5 Plates/side x 15-20 Seated Calf Raise 45 x 12 90 x 12 My legs were shaking!!! worked up a nice sweat. did every pretty much with 1 min rests. first time doing front squats. felt great all the way through. took a second pause at bottom and contracted abdominals. felt great. only thin, my wrist began to hurt, is this because im doing it for the first time or am i doing it wrong?? i had it like this i dono, got a great workout.
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Post by Hoopie on Aug 9, 2006 22:52:29 GMT -5
First off holding the bar like that hurts my wrist looking at it..What i do is, walk up to the bar so its hitting the front of my shoulders. taking my right hand up around the bar put it on my left shoulder and left hand up around the bar to my right shoulder. pulling my elbows paralell to the floor. Damn this is hard to explain. If you do this without the bar you should feel an indentation at the top of the delts, thats where the bar will rest..Hope this makes sense to follow...
Secondly on chest i was like you are now for years it seemed like. You have to keep pounding away at it hard and not give up on it because you feel its weak. Are you doing the p/rr/s for chest? If you are give it some time and if you feel after a while its not working i will send you mine that sent my bench totals upwards to 300's. Im not saying it will for you by any means but then again it may. Its strictly a power chest w/o every week....as for the wide shoulders, NO. Also a lot of it could be your technique to your grip being to wide or to close. if your feeling like your shoulders are giving out your grip may be to wide. I dont know all your stats to sit here and super analyze but i will help ya out anyway i can. For a grip what i go by when helping people that come to me in the gym is that when you upper arms are paralell to the floor in the downward motion that your upper and lower arm should have a 90 degree angle look. That way your not to wide that your shoulders are taking most of the load yet your not to close that your tries are. Just my 2 cents... Looking at everything else it looks pretty damn good. Keep training hard and let me know how things come along.
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Post by gti steve on Aug 10, 2006 6:31:10 GMT -5
not to skip over what you said, but you say "Im not saying it will for you by any means but then again it may. Its strictly a power chest w/o every week...."
im folowing the P/RR/S program, and only 1 week out of the 3 ispower. are you saying that you do power week every week?
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Post by Hoopie on Aug 10, 2006 11:09:36 GMT -5
not to skip over what you said, but you say "Im not saying it will for you by any means but then again it may. Its strictly a power chest w/o every week...." im folowing the P/RR/S program, and only 1 week out of the 3 ispower. are you saying that you do power week every week? I used to do power chest every week. I changed over for a couple reasone. 1)it was time for a change 2) i was happy with my chest progress to that point 3) doing power week after week after week for ruffly 6 months i was getting board with it. Now i do the p/rr/s to get the wide range of reps on the various muscle fibers plus i am going to be doing a contest soon. So i thought that the wide range of reps will help my chest more for my show.
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Post by gti steve on Aug 10, 2006 11:17:53 GMT -5
oh okie,. thanks for the clarification!
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Post by mrky03 on Aug 10, 2006 17:00:18 GMT -5
I agree with Hoopie's advice, Steve. You will get stronger if you train specifically for it! Nice front squats! Is that you in the pic?
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Post by gti steve on Aug 10, 2006 20:13:45 GMT -5
thanks. its a random pic i found of the form i did.
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Post by gti steve on Aug 11, 2006 11:49:55 GMT -5
Shoulders
Seated Single Arm DB Press (Palms facing in) 25 x 10 warmup 50 x 6-8 x 3
Bent over Laterals 15 x 8-10 x 3
Seated Side Laterals 20 x 10-12 x 3
Hammer Strength Shoulder Press 45 each side x 12-15 x 2
Triceps Weighted Dips 25 x 6-8 x 3
Rope pushdowns 70 x 8-10 x 3
Kick Backs 15 x 10-12 x 2
15 Min Cardio - 4.0 @ 10% incline
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Post by RUBICON19 on Aug 11, 2006 20:38:11 GMT -5
Good stuff Steve. Keep it up
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Post by gti steve on Aug 12, 2006 10:01:15 GMT -5
Thanks randy! I am loving this routine because it changes up week to week so its keeping me interested.
Back
Rack Deadlifts 275 x 6-8 x 3 (first time with no belt, felt great)
Weighted Underhand Chins 10lb x 8-10 x 3
1 Arm Cable row 40 x 10-12 x 2
DB Row 45 x 12-15 x 3
Traps
Smith Shrugs 70/Side x 6-8 x 3
Barbell Shrug 185 x 8-10 x 2
Had to go to my old gym, so had to tweak the routine a titch to fit to his equipment. worked up a hell of a sweat and a pump. he doesnt have a power rack but he has a squat rack so i had to stand on a box to make the bar sit around knee level. it was a little awkward, but i made it work. nowhere near my 335 from my last rack dead, but i am gonna crush that next power phase!
now its off to atlantic city with my girlfriend. she suprised me last night with a suite in the Borgata so im excited! gonna do some cardio tonight
#alol8tc#
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Post by RUBICON19 on Aug 12, 2006 11:29:57 GMT -5
Have fun man. Dont do anything I wouldnt do..
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Post by mrky03 on Aug 12, 2006 15:28:57 GMT -5
#bbluesbrossmiley9hs#
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Post by gti steve on Aug 13, 2006 18:18:49 GMT -5
what a great weekend! i would label it a CARB-UP weekend! #smileybusted4nh# i never ate so much carbs in so little time, and i really feel so lethargic. i enjoyed myself tho. from dinner, to drinks to dancing and whatever afterward what a good time tho
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Post by gti steve on Aug 14, 2006 18:34:27 GMT -5
SHOCK Week
CHEST Cable Crossovers // SS // Incline Smith Bench (2 second pause at contraction) 40 x 10 // SS // 55/Side x 10 45 x 10 // SS // 55/Side x 10 50 x 10 // SS // 55/Side x 10
Incline DB Flye // SS // Dips 30 x 10 // SS // BW x 12
Hammer Flat Bench 70/Side x 10 (drop set) 45/Side x 8
BICEPS EZ curl // SS // CG Underhand Chin 65 x 10 // SS // BW x 6
Preacher Curl // SS // Reverse Curl 50 x 10 // SS // 35 x 10
Single Arm Cable Curl 25/Arm x 10 x 2 (drop set) 20/Arm x 8
SPIN for 20 min.
Wow, i was completely slapped in the face with this routine. i did everything with little to NO rest. Wow i am serious burning all over my chest and bi's. great change up! LOVE IT!
#arockon6ha#
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Post by RUBICON19 on Aug 15, 2006 9:28:17 GMT -5
Looks like the P/RR/S is treating you well.......?
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Post by gti steve on Aug 15, 2006 9:52:25 GMT -5
yea its treating me very well. I cant wait to next Power week to see what I can crush!
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