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Domination Of The Pink Weights


dpc

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Jeez idk....

Bench 170

Military 145

Squat 260ish

I'm guessing its noob gains but I don't really overly tax myself after the first two lifts. Also the second lift is never to failure. I always make sure I have more in me

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6/17/14

Bench 3 week

bench

barx5

60x5

75x5

95x3

105x3

120x3

135x6 (prescribed 3 reps)

3 more than last month. i changed a few things with m yset up including going just a tiny bit wider. usually my pinky is right next to the power ring but with this day i put my pinky on the power ring. also tried to stay much more tight. seemed to work. felt much more stable with the bar coming down.

incline close grip bench

barx5

75x5

95x5x3

didnt really like this. it might be the bench though as its kind of crappy but it justk ind of hurt my right elbow so i didnt really push it at all.

lying tri extension with ez curl bar

45x12x3

this movement makes my tri's the sorest the next day than anything else. i can feel soreness from near my shoulder down to my elbow from it.

50 total wide grip pull ups

these feel really good. im able to drop down to a near dead hang, pause, and come back up with no issues and no kicking up. just pulling myself up.

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6/20/14

Squat 1 week

box squat

barx5

75x5

95x5

105x3

135x5

150x3

170x5 (prescribed 1)

So the day before this session I worked 13 hours at work including two hours moving 4 truckloads of logs out of the wolf exhibit. Pair that with lack of sleep and this was all I did for this session.

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6/21/14

Military Press 1 week

Military Press

barx5

55x5

70x3

85x5

95x3

105x7 (prescribed 1)

This exceeds my lift last week of 100x7

speed bench

barx3x2

65x3x2

75x3x6

really tried to work on bench form while doing this.

db incline bench

30x10

40x10

bb shrug

135x12x3

Tired sore day. One more session and then deload week.

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6/21/14

Military Press 1 week

Military Press

barx5

55x5

70x3

85x5

95x3

105x7 (prescribed 1)

This exceeds my lift last week of 100x7

speed bench

barx3x2

65x3x2

75x3x6

really tried to work on bench form while doing this.

db incline bench

30x10

40x10

bb shrug

135x12x3

Tired sore day. One more session and then deload week.

Not sure why I forgot to add but I also did:

3 sets of cable crossovers

Never tried these.

25 wide grip pull ups

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bench 531 week

bench

barx5x2

65x5

75x5

95x3

110x5

125x5

140x3

Felt really week. This is the hardest day for me to train since I work before it and my leg is usually pretty sore by the time I get to the gym.

wide grip bench (forefinger on far side of power ring)

barx5x2

75x5x3

chest supported row (did this completely horizontal)

45x10x3

its difficult for me to train back while my leg is sore. for some reason most movements upset my hip.

db fly

20x10x3 very slow coming back down

superset

straight bar pushdown

3 sets of 12

rope bicep curls

3 sets of 12

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Starting deload week this week but I might skip the squat deload all together as my hip has been bothering me lately.

Here is a video of my bench and military press, Matt. These were both my 531 weeks. I wanted to see if you saw any glaring form issues. On a side note, I have a channel where I practice Italian and it's my only Italian channel, so don't mind the Italian over the video lol

https://www.youtube.com/watch?v=pRSEKtNF8ZA&feature=youtu.be

Edited by dpc
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Starting deload week this week but I might skip the squat deload all together as my hip has been bothering me lately.

Here is a video of my bench and military press, Matt. These were both my 531 weeks. I wanted to see if you saw any glaring form issues. On a side note, I have a channel where I practice Italian and it's my only Italian channel, so don't mind the Italian over the video lol

https://www.youtube.com/watch?v=pRSEKtNF8ZA&feature=youtu.be

Ok. Here's what I can suggest: lock out the elbows on every rep. I always am told to do this and now that I am doing my overhead presses this way my triceps have made good progress. Also we talked about pushing the last set a bit more, and learning what your true limits are is important. Lastly you might want to set up closer to the bar on your bench sets, and try to stay more on your traps to minimize the arc of your press. The most efficient bar path is a straight line, so perhaps take footage of your warm up sets and develop your setup so you have a straight press. Good progress though right now, so something's it's important to understand if it isn't broke, why fix anything? :)

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Starting deload week this week but I might skip the squat deload all together as my hip has been bothering me lately.

Here is a video of my bench and military press, Matt. These were both my 531 weeks. I wanted to see if you saw any glaring form issues. On a side note, I have a channel where I practice Italian and it's my only Italian channel, so don't mind the Italian over the video lol

https://www.youtube.com/watch?v=pRSEKtNF8ZA&feature=youtu.be

Ok. Here's what I can suggest: lock out the elbows on every rep. I always am told to do this and now that I am doing my overhead presses this way my triceps have made good progress. Also we talked about pushing the last set a bit more, and learning what your true limits are is important. Lastly you might want to set up closer to the bar on your bench sets, and try to stay more on your traps to minimize the arc of your press. The most efficient bar path is a straight line, so perhaps take footage of your warm up sets and develop your setup so you have a straight press. Good progress though right now, so something's it's important to understand if it isn't broke, why fix anything? :)

Before I made that video I worked on my bench technique. In doing so I read a lot and watcehd a lot and every video or article I read said that the bar should never travel in a straight line even though it is the shortest distance. They said that doing it with the arc is longer but it takes advantage of mechanical advantages to move more weight. Thoughts?

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7/4/14

Squat 5 week

Box Squat

barx5

75x5

95x5

115x3

125x5

140x5

160x8 (prescribed 5)

I got 10 reps last month with this same weight but my leg has really been botheirng me. The pain has come back in my hip and I'm having issues. But the more I warmed up today the better it felt, the best it's felt in 5 days. Also, my shoulders gave out on this before my legs. I still had a lot of reps in me but my shoulders and back were giving out. In fact I actually got a lower back pump from this!

5 sets of 5 reps on makeshift reverse hyper

abs

Called it there.

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7/5/14

Bench 5 week

Bench press

barx5

65x5

75x5

90x3

100x5

115x5

130x8 (prescribed 5)

close grip floor press

barx5

85x5

100x5

115x5x2

db row

30x15

40x15

50x15

36 total wide grip pull ups

2 sets of 8 reps on make shift reverse hyper

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7/8/14

Military Press 5 week

Military Press

barx5

60x5

70x3

75x5

90x5

100x7 (prescribed 5)

speed bench

barx3x2

65x3

75x3x6

wide grip lat pulldown (squeeze back at bottom)

50x10

60x10

70x10

80x10

ez curl bar lying tri extensions

45x15x2

db shrugs

50x20x2

25 total wide grip pul ups

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7/11/14

Squat 3 week

Box Squat

75x5

95x5

115x3

135x3

150x3

170x8 (prescribed 3. 3 reps better than last month on same weight)

18" rack pull

135x3

165x3

195x3

225x3

After these first two lifts I was pretty fried.

GHR

two sets of five reps

makeshift reverse hyper

3 sets of 8 reps

abs

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7/12/14

Bench 3 week

Bench

barx5x2

65x5

75x5

95x3

105x3

120x3

135x5 (prescribed 3)

close grip floor press

barx5

75x5

100x5

120x5

seated row with cablestack and v grip

50x10

60x10

70x10

80x10

hard squeeze of the back on each rep

db holds for 30 seconds each

60 lbs

70 lbs x2

Back is pretty sore after this weekends session, but a good sore. Things feel good. I'm happy with how my bench feels. It's not neccassarily the weight but more how it feels. Very controleld on the way down and coming up well.

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7/16/24

Military press 3 week

Military press

45x5

60x5

70x3

85x3

95x3

105x5 (prescribed 1)

Two less reps than last month but I'm not concerned at all. Had to work 12 hours the day before so I was pretty spent.

Speed bench

Barx3x2

65x3

75x3x6

Tate presses

12x20x3

Wide grip lat pull down

60x12

70x12x2

70 lbs is the point where its more about the weight and less about the movement for me

Cable flyes

30x15x2

20.pull ups

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7/18/14

Squat 531 week

Box Squat

75x5

95x5

115x5

140x5

160x3

180x5 (prescribed 1)

18" rack pull

135x3

165x3

195x1

225x1

240x1

makeshift reverse hyper

3 sets of 8 reps

abs


7/19/14

bench 531 week

bench press

barx5

60x5

75x5

95x3

115x5

130x3

145x4 (prescribed 1)

I called it here. It's the first time in awhile my leg has felt completely fine so I wanted to take advantage of it and play some soccer. When I got home I did some band pushdowns and band pull aparts

Edited by dpc
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7/22/14

military 1 week

45x5

60x5

70x5

80x3

90x5

100x3

110x5 (prescribed 1)

wide grip pulldown

60x12x3 squeezing at bottom

i cant even remember what i did. i know i did abs and db bench press with low weight and a slow descent. dont really remember truthfully

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7/29/14

Delaoad upper body

Friend and mom are in town. Did a reload where with dumbbells and multiple movements. Truthfully don't remember all that I did but it was mostly low weight high rep stuff

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8/1/14

Squat 5 week

Box Squat

barx5

80x5

100x5

120x3

130x5

150x5

170x10 (prescribed 5. Two reps more than last month)

18" rack pull

135x3

165x3

195x1

225x1

240x1

one leg hip thrsuts

2 sets of 8 each leg

abs

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