Discussion in 'Health & Body' started by Eason, Dec 20, 2009.
Was the pain muscle burn or just pain?
Goals for October:
Drop down to 180lb
Be able to a front and rear lever.
Did dumbbell bench for about a month because my flat bench stalled. Switched back to flat bench and its gone up 7.5kg even after a shit pre workout meal of only 120g of blue berries and 480g of pork.
Q for the O guys here: when you rack your cleans, do you have some fingers slipping from under the bar, and then correct the grip on the rebound if you're jerking the weight?
I've gotten really shit at chin ups and I figure the best way to get better at them is doing them lots. Will doing 3x5 every day fuck with my recovery?
I really hate training upper body, I just get bored and frustrated because my bench press is so shockingly shit. I got 77.5kg for 5 today. Wish I could just ditch military press and bench press and just deadlift and squat and occasionally row.
Back on 5/3/1. Gonna start up a running program the girl made me. Kettleball stuff was fun, but it turned into a mad grind after a while.
Deadlifted for the first time in a while today. That head rush was so nice
I wouldn't mind going back on 5/3/1, it's a great program. IA SPBR is pretty shit. Too much pressing, how am I supposed to Bench press for 3x5, incline press for 3x8 and then over head press for 3x8 in one workout 2 times a week and increase weight. Might just switch to something like this. Its similar, but with less volume. Added some speed work because my bench press is painfully slow even with low weight. I don't have any weak points, I just move the bar really slowly and always rest at the top. Same with my Squat and deadlift, but they're still going up so i'm not as fussed.
1. Squat 5x5
Romanian deadlift 3x5
Power Clean 2x5
2. Bench press 3x5
Seated Dumbbell press 3x5
Light explosive bench press 5x2
3. Deadlift 3x3
Front squat 3x3 speed reps
Chin ups 3x5
4. Seated dumbbell press 3x5
Bench press 3x5
Light explosive bench press 5x2
i had the best success with the spbr by cutting one set from all the lifts and replacing one of the 3x8 shoulder presses with an upright row or lateral, something wes endorsed in his spbr thread. i think the point of that program is a very simple way of boosting your 3 main lifts by giving you dumb-proof assistance. wes even stated increase weight as you're able, not go for linear progression week to week. ie. if your bench is moving up, no need to fret about a 3x8 db press stalling.
Theres stupidly little leg work. He has you doing 2x5 squats. Dropping some of the sets is probably a good idea. I don't like how theres no emphasis on the press as a lift. I'm trying to cut down on assistance, I don't see too much point in the incline press twice a weak either or the tricep iso work, curl work and calf work. I might add some additional assistance work on the bench days, but I don't think I really need to. Considering my press and bench numbers are pretty low I don't think I need to do anything but press and bench.
but you just said there's too much pressing and all you talk about is doing preacher curl drop sets for bicep size :trollface:
hehe either way im just messing with you. probably a broken record at this point but ex's routine is doing great things for me, give it a try. only 3x a week though
They worked for a while, but I've dropped them now. Weight on them isn't going up anymore though so im gonna stop doing them for a while and do more back work. I've actually done it for a while now with some modifications to the leg days.
Yes. I have a narrower grip for the clean than jerk, as I feel a narrower grip allows me to get my elbows up better and make a better platform for the rack, so often it is just the very tips of my fingers keeping it in position on my shoulders. Once I'm racked, I readjust my grip wider for the jerk, and get my hands to more under and around the bar.
If you aren't just lifting, remember this:
Fast and smart before dumb and slow.
Yeah, sometimes lose my pinky off the bar, sometimes I don't. At the top, I switch to a little bit wider grip for the jerk and make sure all of my fingers are around the bar.
Btw, cool vid here:
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