[MatterOverMind]

What's your goal weight?

[fennway4414]

225

[fennway4414]

Tuesday 11/27

Took last week off as a R&R week, damn it felt good.

Deadlift- 225x5, 245x5, 275x5, 315x5, 335x3
BOR- 135x5, 155x5, 185x5
Shrugs- 185x5, 205x5, 225x5


I suck at shrugs. A guy who I bullshit with at the gym made me realize that I don't do enough for the shoulder/traps, so I decided to add shrugs in today. I'm probably going to do some OHP tomorrow as well.

[fennway4414]

Wednesday 11/28

Bench Press- 155x5, 165x5, 170x5, 175x5, 185x5 (all sets performed under about 5.5 seconds, except the last one where I really wanted to work on my form and keeping my elbows in)
Dips- BWx5, BWx5, BWx5
PP- 135x5, 185x5, 195x3
Incline Bench Press- 135x5, 145x5

My pushing is fucking pathetic. I really don't understand it. Could it be because my back/shoulders is pretty wide and my chest is pretty fucking small? A trainer who works at the gym mentioned that to me, and I guess it could be true because of the antagonist/protagonist muscles are so drastically different in size. Am I looking so far in to this, or could this be a legit reason why my bench is that bad?

[DEVILsSON]

give something like this a try:

each week is just 1 bench/horizontal pressing workout....

Week1:

BOR/Pull Ups: 3x5

Bench:

WARM UP/PREHAB

-90% of 5rm
-12rm
-85-90% of 5rm
-10rm
-85-90% of 5rm
-8rm

CGBP:

1-3 sets of 85-90% of 8rm

Week2:

BOR/Pull Ups: 3x5

WARM UP/PREHAB

-90% of 3rm
-10rm
-85-90% of 3rm
-8rm
-85-90% of 3rm
-6rm

CGBP:

1-3 sets of 90% 8rm

Week3:

BOR/Pull Ups: 3x5

WARM UP/PREHAB

-90% of 2rm
-8rm
-85-90% of 2rm
-8rm
-85-90% of 2rm
-8rm

CGBP:

1-3 sets of 90-95% of 8rm

rotate back to week 1 and increase by 5lb all maxes. After 6-9 weeks instead of planned workout retest your maxes and/or 1rm.

this is just something out of my ass....you can come up with a million other similar and different workouts.

You can also change CGBP with another assistance to hit a glaring weakness. After the 2 main exercises feel free to hit other smaller stuff.

I would also recommend doing vertical pressing on a separate days 2-3 days after...also dont be afraid to spread your cycle of workouts into more than a week...for example 3-4 day cycle into 8-10 days instead of 7 days(1 week)....to help yourself recover if you need to....

good luck. and definitely video tape yourself tonight benching.

[fennway4414]

Devil I put the video in the other thread, I think my triceps might not be being utilized properly. After taping it I realized my back wasn't arched as much as I thought also.

The video is terrible quality, so if you can't see it I'll have my girlfriend tape it tomorrow so you can see it.

[DEVILsSON]

can you post a link in your log? I have trouble viewing embedded videos for some reason.

[fennway4414]

http://youtube.com/watch?v=e-VpB57Eq0Q

I hope you can see it.

[mschatz]

Originally Posted by fennway4414

Saturday 11/10


Squats- 115x20, 120x20, 125x20, 130x20, 135x20

Just reading that makes me feel squeamish..

[DEVILsSON]

It came out too dark and the angle was not wide enough to capture your whole body. I usually start at the floor with your feet and move up. But it seemed like you didnt arch much, didnt tuck your elbows as much as you could, probably touched the bar to the chest a tad too high, you didnt seem to be as tight as you could be...

it's hard to judge for anything concrete...the video was darker than finnegans dungeon pitch black videos...LOL....