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Post by gti steve on Feb 14, 2007 14:27:02 GMT -5
i think i may have found the reason why my bench is suffering. while doing the pin presses with 275, an above-maximal weight that i never touched, i had to naturally arch my back and push outward. as opposed to my back remaining flat and pushing upward. i feel this helps. even tho the 275 was mid range of motion, i still pushed it for 3 reps clean. hmmm
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Post by Tim Wescott on Feb 14, 2007 14:30:32 GMT -5
Good workouts Steve!!
On delts as far as getting them growing.....do a heavy week like you posted above,then super-set laterals with bradford presses for 4x 10-15 each,no rest,followed by more faster higher rep range stuff.
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Post by gti steve on Feb 14, 2007 14:42:20 GMT -5
Thanks Tim. Im gonna do that this week for rep range!! Thanks!
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Post by Tim Wescott on Feb 14, 2007 14:48:31 GMT -5
Thanks Tim. Im gonna do that this week for rep range!! Thanks! Steve, I know I must sound like a broken record as I always tell people to try this scenario,but if laterals are done first to pre-exhaust the delts,I have yet to see anyone make improvements in their shoulders, as long as they trained hard and ate right.
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Post by gti steve on Feb 14, 2007 14:56:54 GMT -5
The bradford presses are the ones that go infront and behind the neck right? those are a killer by themselves, i cant imagine them supersetted with side laterals. they must be a killer!
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Post by Tim Wescott on Feb 14, 2007 16:20:19 GMT -5
The bradford presses are the ones that go infront and behind the neck right? those are a killer by themselves, i cant imagine them supersetted with side laterals. they must be a killer! Yup,you just clear the top of the head and never lock out. Doing laterals first,then Bradfords without resting is a bit*h !!
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Post by mrky03 on Feb 14, 2007 19:26:26 GMT -5
Wear it out Steve!
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Post by gti steve on Feb 15, 2007 19:49:20 GMT -5
Back
Rack Deadlifts (just below knee) 275 x 5 315 x 5 365 x 5 405 x 3 405 x 3 425 x 3 PR!!!
Close Grip Pulldowns 140 x 6 160 x 6 180 x 5 200 x 4 PR!
1 Arm DB Row 65 x 6 75 x 6 85 x 6 95 x 6 PR!
Underhand Weighted Chins BW + 25 x 5 BW + 25 x 5 BW + 25 x 5
awesome workout!!!
i gotta say again im so pleased with how far my grip has come. 425 on deads without straps is a huge accomplishment for me. and even DB rows with 95lbs without straps is a milestone.
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Post by mrbeefy on Feb 16, 2007 14:59:59 GMT -5
Yea Bro...lookin' good!!!
Hey..what do you think of those Bradford presses?
Killer when you SS them with laterals,etc. My old training partner got so fired up, he banged his head good with the bar. Got a big knot on his bald head, nothing serious...so it was hilarious!!!! ;D
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Post by gti steve on Feb 16, 2007 15:16:21 GMT -5
I havent had the chance to do them yet. Next week is rep range and ill try them there! Cant wait!
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Post by Tim Wescott on Feb 16, 2007 17:03:43 GMT -5
Great deads Steve........gives me something to shoot for.
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Post by gti steve on Feb 17, 2007 12:45:41 GMT -5
Shoulders
Power Cleans (no press) 135 x 8 155 x 7 165 x 5 185 x 4 185 x 4
Seated DB Press 55 x 8 65 x 7 70 x 5
Seated BB Press 115 x 8 125 x 7 115 x 10
Power Shrugs 135 x 10 225 x 10 315 x 8 315 x 7 315 x 7
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Post by Tim Wescott on Feb 19, 2007 13:51:57 GMT -5
Damn good numbers Steve.......you`re progress is still inspiring buddy!!
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Post by gti steve on Feb 19, 2007 13:53:19 GMT -5
Thanks alot Tim. I need to baby my injury tho because its one of those things that will never heal if i dont let it. I might need to take some time off to let myself heal completely. Sucks cause summer is right around the corner!!!
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Post by Tim Wescott on Feb 19, 2007 13:59:15 GMT -5
I know what you mean.
I usually try to work around an injury,but if you can`t,you gotta` do what`s right for you or it`ll take forever to heal,or simply get worse.
Good luck,I hope you can keep going.
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Post by gti steve on Feb 19, 2007 14:02:14 GMT -5
Me too
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Post by RUBICON19 on Feb 19, 2007 20:41:38 GMT -5
Nice #'s Steve. Progressing nicely. Look at all those PR's!!
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Post by gti steve on Feb 20, 2007 7:20:26 GMT -5
Thanks Randy. I love the feel of progress, and moving new poundages!! #pizzasmiley4om#
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Post by mrky03 on Feb 20, 2007 19:36:55 GMT -5
Steve, just train the body parts that you can. It sucks but you'll heal faster that way. Take care.
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Post by gti steve on Feb 25, 2007 10:59:55 GMT -5
back at it...but a light day
Incline DB 65 x 8 70 x 6 75 x 5 75 x 5 75 x 5
Gironda Dips bw x 6 bw x 6 bw x 6 bw x 6 bw x 6
Pec Deck 105 x 10 120 x 10 135 x 8 135 x 8 105 x 10
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