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Old 05-06-2013, 12:50 PM   #101
jemag
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Quote:
Originally Posted by BendtheBar View Post
Great PRs! Congrats.
thx!


Didn't have time to post it yesterday but I did upper day. Went better than last time but it seems the more my deadlift increase the harder it is for my shoulders to recover for my upper days.


Anyway here it is :

UPPER

Bench press
warmup with bar
135x5 warmup
175x3 warmup
195x5
205x5
225x6 (the reps were really clean this time so I was happy with that)

Dumbell row
95x5
100x5
110x5 (PR!!) (It's getting pretty hard for the grip now, I might want to start using lifting straps for those)


Overhead press
115x8
115x7

Lat pulldown
200x8
200x8

Tricep dumbell press behind the head
70x12
70x12


Barbell curl
80x12
80x10

I'm having a hard time improve my overhead press. I think my shoulders might also be a limiting factor for my bench press. We'll see how it goes.
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Old 05-06-2013, 02:25 PM   #102
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nice work, i use straps on all my rows i cant hold on to heavy weight for reps
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Old 05-06-2013, 03:03 PM   #103
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Bam! Congrats on the PR.
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Old 05-07-2013, 09:38 PM   #104
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Quote:
Originally Posted by leefarley View Post
nice work, i use straps on all my rows i cant hold on to heavy weight for reps
yeah I think it should definitely help. I was basically stuck putting the weight on the ground between each rep to make sure it didn't fall, so kinda mess with my focus too.


Quote:
Originally Posted by BendtheBar View Post
Bam! Congrats on the PR.
ty!



So today was lower day. I gotta say, lately my lower body has been feeling pretty tight. I'm trying to put regular time now in foam rolling and mobility/flexibity exercices (pretty much every day). I hope I can increase my lower body mobility because it is not the greatest at the moment. Spent so many years sitting on a chair every day didn't help either.


So today session went pretty well.

Here it is:
LOWER

Squat
warmup with bar only
5x155
5x185
5x205
5x245
5x265 (PR!!)

My hips were really tight today despite the foam rolling and dynamic warm up. First few sets didn't feel too good but after the first 2-3 everything started going smootly.



Sumo deadlift
5x135 warmup
3x185 warmup
5x225
5x245 (PR!!)

I think I still have a good amount of work to do on my sumo deadlift form. Today I adjusted a couple things (like not dropping my hips as low, keeping my knees a bit more out, etc.) and it seemed lighter already. I think improving my technique will go a long way to add more weight to the bar on this one.




Leg press
8x450
8x450
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Old 05-07-2013, 10:12 PM   #105
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Great PRs, keep at it!
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Old 05-11-2013, 09:42 AM   #106
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Smashed. Great job on the PRs.
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Old 05-13-2013, 03:45 PM   #107
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Quote:
Originally Posted by EliteDreams View Post
Great PRs, keep at it!

Quote:
Originally Posted by BendtheBar View Post
Smashed. Great job on the PRs.

thanks!!



Sorry I had some visit in the last couple days so I didn't post my workouts. But here it is :

UPPER

Bench press
warmup with bar
135x5 warmup
175x3 warmup
195x5
205x5
225x6

Dumbell row
95x5
100x5
110x6 (1 more rep pr!)


Overhead press
115x8
115x7

Lat pulldown
200x8
210x8 (PR!!)

Tricep dumbell press behind the head
70x12
70x12


Barbell curl
80x14
80x12

So yeah my shoulders still seem to have a hard time recovering for some reason. Maybe I'll skip overhead press on the next upper day still not sure.



And here it is for my last workout, lower body:
LOWER

Squat
warmup with bar only
5x155
5x185
5x205
5x245
5x275 (PR!!)





SLDL
5x135 warmup
3x185 warmup
5x275
4x345
Was hoping I could do 5 reps with 345 to set a new PR, but after the 4th one I really couldn't manage 1 more.




Leg press
8x450
8x450
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Old 05-15-2013, 06:35 PM   #108
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So hmmm lately my progress hasn't seem to go as well. My bench is stuck at 225x6 and I'm having extreme trouble improving my overhead press, to the point where it might even be regressing. It's getting fairly frustrating. I'm thinking maybe I am going too close to failure on those 2 exercises and I should back the weight down for a while, maybe it would help get me going again.


UPPER

Bench press
warmup with bar
135x5 warmup
175x3 warmup
195x5
205x5
225x6

Dumbell row
95x5
100x5
110x6




Overhead press
115x8
115x6

Lat pulldown
210x8
210x10 (2 more reps PR!)

Tricep dumbell press behind the head
75x12 (PR!!)
75x8


Barbell curl
80x14
80x12




As for legs, it seems that my abs can't handle more than 275x5. So I should probably start doing ab work hehe. For the sumo deadlift I got a real breakthrough on technique today. My hips and back positioning is much better and I am also using my legs in a more effective manner. It allowed me to get some easy PR today and might improve again next week.

Here it is for today:
LOWER

Squat
warmup with bar only
5x155
5x185
5x205
5x245
5x275





Sumo deadlift
5x135 warmup
3x185 warmup
5x225
5x265 (PR!)
5x275 (PR!!)
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Old 05-17-2013, 03:23 PM   #109
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Went do to UPPER session today and it went extremely badly.

I had trouble with weights 10-20 pounds lighter and just couldn't focus for some reason. I'm not even gonna bother posting the numbers, I am pretty pissed and disappointed. Hope everything goes back to normal soon.
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Old 05-17-2013, 04:18 PM   #110
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Great progress man !! Looking strong
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