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Old 01-17-2013, 10:55 PM   #331
KD5NFW
13 in 15
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Default It's a deload bro

Cycle 8 Week 4 Day 3
35 minutes

Bench
150 x 5
175 x 5
205 x 5 paused
175 x 5
150 x 5

Incline bench ~30 degrees
115 x 10 x 3

Broseph high cable crossovers
40 x 10
50 x 10
60 x 10

Straight bar culz in the mirro bro
110 x 5
100 x 6
90 x 7
80 x 8

Cardio
20 minutes LISS treadmill
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Old 01-17-2013, 11:02 PM   #332
jdmalm123
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Broseph high cable crossovers

Straight bar culz in the mirro bro
lulz
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Old 01-18-2013, 09:49 AM   #333
Squatter
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Your the best big brother in the whole wide world!

Nice job sneakaing in some paused bench.
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

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Bench: 300 lbs
Deadlift: 520 lbs
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Old 01-18-2013, 10:57 AM   #334
KD5NFW
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Originally Posted by jdmalm123 View Post
lulz


Quote:
Originally Posted by Squatter View Post
Your the best big brother in the whole wide world!

Nice job sneakaing in some paused bench.
Thanks Big Jim!! I so need to get my bench arch/tightness better. Guess I'll watch the So You Think You Can Bench series again this weekend.
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Old 01-18-2013, 11:01 AM   #335
Hunterace
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Default

Here's a pm Mike96 sent me. I need lots of work on bench form too, well bench and every other lift . Maybe it'll help....

I have been training people online for about two years and I do youtube videos coaching them. You need to work on your setup on the bench. Here is a vid to one of my guys explaining to him how to setup. He doesnt bench on his toes (I do) so I cover using flat feet in the first one. The second vid is how to do it up on your toes. Hopefully, it helps.


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Old 01-18-2013, 11:11 AM   #336
KD5NFW
13 in 15
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Default

Thanks Jay I will check those out at home. Any vid more than 30 seconds takes an eternity to load here at work
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Old 01-18-2013, 05:37 PM   #337
BendtheBar
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High bros what?

Keep smashing!
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Old 01-18-2013, 08:06 PM   #338
KD5NFW
13 in 15
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Points: 12,466, Level: 73 Points: 12,466, Level: 73 Points: 12,466, Level: 73
Activity: 37% Activity: 37% Activity: 37%
 
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Default stick werk

Cycle 8 Week 4 Day 4
40 minutes

Power clean
135 x 5 x 3

Squat
165 x 5
195 x 5 vid wide stance for me
225 x 5 vid narrower stance
195 x 5
165 x 5

45 leg press
3pps x 15 x 3

Laying leg curlz
100 x 10 x 3

Cardio
20 minutes LISS elliptical

I felt like the narrower stance with 225 was much better depth. Still can't sink it into my head to keep my upper back tight but at least I didn't lean too far forward I don't think. Critiques please
Bring on Cycle 9 Broheim!!


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Old 01-18-2013, 08:21 PM   #339
jdmalm123
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Default

great squat depth and upper body control...

seeing the littlest bit of pelvic tilt/butt wink... keep working that hip mobility...

nice work!
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Old 01-18-2013, 09:49 PM   #340
KD5NFW
13 in 15
Max Brawn
Points: 12,466, Level: 73 Points: 12,466, Level: 73 Points: 12,466, Level: 73
Activity: 37% Activity: 37% Activity: 37%
 
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Join Date: Nov 2012
Location: DFW
Posts: 4,937
Training Exp: 3
Training Type: ARGH!!!
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KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!
Default

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Originally Posted by jdmalm123 View Post
great squat depth and upper body control...

seeing the littlest bit of pelvic tilt/butt wink... keep working that hip mobility...

nice work!
Thanks JD! Constant work in (hopefully) progess with squats for me
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