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Old 08-29-2011, 07:45 PM   #21
SeventySeven
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Monday August 29th
Volume

Squats
110x5
145x5
180x5
180x5
180x5

Bench
55x5
75x5
95x5
95x5
95x5
Note: Because my bench form sucks i kept going to practice.

Bent Over Rows 90 degrees
65x5
85x5
105x5

Weighted abs
due to my back injury after this work its really hard to do weighted crunches so im using the HS ab machine for now

Dips
bwx10
bwx8
bwx6
Experimented with different space of grip...what would guys recommend close or far?

Minus bench it was a successful first session, im going to keep practicing hard on that form. right now im trying to squeeze my lats as tight as i can, stick out my chest squeezing glutes and quadsand abs, bring elbows in on the negative while contracting chest squeezing at bottom and squeezing back up.
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Old 08-29-2011, 09:14 PM   #22
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Great first effort.

My advice is to work on form while adding weight 77. You will never get form perfect. It's an ongoing thing. Take some time on off days to practice with a bar or broom. If you wait until things are perfect you may be waiting a long time.

Dips my advice is to use the spacing that feels most comfortable.

Keep charging hard.
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Old 08-29-2011, 09:51 PM   #23
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Great looking session full of big exercises. Cool.
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Old 08-30-2011, 12:38 AM   #24
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Wtg 77, keep it up. Bench is always hard. Been stuck at the same level for almost a year now while squat and deadlift have gone right up.
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Old 08-30-2011, 12:51 AM   #25
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Good session man, in for this and good luck!
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Old 08-30-2011, 05:19 AM   #26
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Quote:
Originally Posted by SeventySeven View Post

Minus bench it was a successful first session, im going to keep practicing hard on that form. right now im trying to squeeze my lats as tight as i can, stick out my chest squeezing glutes and quadsand abs, bring elbows in on the negative while contracting chest squeezing at bottom and squeezing back up.
Nice work 77. Got to say that the above list is too long. Work on one thing at a time, master that and move on. First thing I would do is work on your set-up: getting on your trap's, arching your lower back and tucking your feet.

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Old 08-30-2011, 08:43 AM   #27
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Quote:
Originally Posted by Off Road View Post
Great looking session full of big exercises. Cool.
Thanks man!

Quote:
Originally Posted by Kuytrider View Post
Wtg 77, keep it up. Bench is always hard. Been stuck at the same level for almost a year now while squat and deadlift have gone right up.
Appreciate it!
Quote:
Originally Posted by big_swede View Post
Good session man, in for this and good luck!
Thanks for the sub!

Quote:
Originally Posted by LtL View Post
Nice work 77. Got to say that the above list is too long. Work on one thing at a time, master that and move on. First thing I would do is work on your set-up: getting on your trap's, arching your lower back and tucking your feet.

LtL
Thanks AL, ill do that!
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Old 08-30-2011, 09:34 AM   #28
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Quote:
Originally Posted by SeventySeven View Post
...
Weighted abs
due to my back injury after this work its really hard to do weighted crunches so im using the HS ab machine for now

....
What's wrong with your back? I ask because ab work done improperly can aggravate your back, even on HS and Cybex machines (or should that be especially?).
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Old 08-30-2011, 09:42 AM   #29
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Originally Posted by *MC* View Post
What's wrong with your back? I ask because ab work done improperly can aggravate your back, even on HS and Cybex machines (or should that be especially?).
I took an awkward crosscheck in hockey fell and twisted funny, i have a sharp pain in my lumbar area if i bend too far back or put a ton of strain on it.
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Old 08-30-2011, 12:41 PM   #30
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Todays diet
1 banana
2 scoops ON whey
1 scoop carbslam
16oz 2% milk

Mixed fruit
chicken salad on whole wheat
1 bran muffin

2 scoops ON whey
1 scoop Carb slam
16 oz milk
1 bran muffin

2 4 oz burgers w/peppers cheese eggs on whole wheat
16 oz 2% milk

1 cup oats
2 scoops ON whey
blueberries
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