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Started By
Message
re: OT Workout Thread of the Week..
Posted on 12/10/14 at 3:41 pm to Hu_Flung_Pu
Posted on 12/10/14 at 3:41 pm to Hu_Flung_Pu
for real though, i need to get stronger with my grip strength as well as forearms.
0
Posted on 12/10/14 at 3:41 pm to Hu_Flung_Pu
I may try that, my elbows kill me on that last set of skullcrushers.
Posted on 12/10/14 at 3:41 pm to Chad504boy
I've done that, too.
For my heavy bench days, it's a few warmup sets, a few low rep weight acclimation sets, and then sets of 90% of my latest max in the 4-6 rep range. If I hit 6 reps, I add weight for set 2, if I hit 6 there, I add weight for the last set.
For my heavy bench days, it's a few warmup sets, a few low rep weight acclimation sets, and then sets of 90% of my latest max in the 4-6 rep range. If I hit 6 reps, I add weight for set 2, if I hit 6 there, I add weight for the last set.
Posted on 12/10/14 at 3:42 pm to Chad504boy
quote:
Do you do close grip Bench press?
yep... i go up to at least 205 on close grip
Posted on 12/10/14 at 3:45 pm to LSUAlum2001
I might try that next week. I want to get to where I do 225 for my set of 4 in the 8-6-4-2. Initially it was for set of 2, but I hit that. (don't laugh bruh I know I'm small 
)
I got to where I did it 4 reps once, and in 3 weeks haven't been able to do it again. I'm not sure where my problem is, I had been making consistent gains since I started trying to increase strength in July. (I couldn't get 200 for my set of 2 when I started)
) I got to where I did it 4 reps once, and in 3 weeks haven't been able to do it again. I'm not sure where my problem is, I had been making consistent gains since I started trying to increase strength in July. (I couldn't get 200 for my set of 2 when I started)
Posted on 12/10/14 at 3:46 pm to Boats n Hose
was able to get to 6 reps at 225 monday... had been stuck at 4 for few weeks.
Posted on 12/10/14 at 3:47 pm to Chad504boy
Posted on 12/10/14 at 3:47 pm to Boats n Hose
When I was adding in lower weight/higher reps every 4th week, I was hitting 225x10 for 3 sets.
Managed 15 reps one day trying for max reps at 225 but I haven't been lifting like that for several months.
Managed 15 reps one day trying for max reps at 225 but I haven't been lifting like that for several months.
Posted on 12/10/14 at 3:48 pm to Hu_Flung_Pu
who the frick is this guy strolling up in here dropping his dead lift max #s not so subtlety. this one of them fat bowling ball nothing but muscle dudes? they bench 400lbs cause the only go down like 3.5 inches?
Posted on 12/10/14 at 3:54 pm to Chad504boy
This is the most I've posted in the OT in months.
Posted on 12/10/14 at 3:56 pm to Chad504boy
quote:
that's pretty legit w/ dumbbells
I wish. Barbell. 10 and a 5 on each side. Then add five pounds with each set.
Posted on 12/10/14 at 4:00 pm to StringedInstruments
I do shoulder presses w/ barbel on smith machine so i never know what the accurate weights i'm really lifting are. I do shoulder presses first with dumbbells. Been going up to 75's. May try 80's soon. Its a mother fricker just to get them in starting position.
Posted on 12/10/14 at 4:00 pm to LSUAlum2001
I also don't know if this is helping or hurting, but one day a week I mainly do abs, but also do pull ups, bench and leg press. More reps lighter weight, a few sets of 8, just to kind of work the soreness out and not have a full week between hitting those muscles. I've only been doing that for the last month and a half or so. I'm unsure if it's helpful or not, it's just hard for me to want to go in to only do abs.
Posted on 12/10/14 at 4:02 pm to Boats n Hose
quote:
Boats n Hose
How often are you working out a week?
Posted on 12/10/14 at 4:02 pm to Chad504boy
I started doing shoulder press with barbells, but I do them on a machine after. I got to where I can do 55s now, but it scares me to go up. I hurt shoulders pretty easily. I do work on the machine though. Never feels as good as doing free weight
Posted on 12/10/14 at 4:03 pm to Hu_Flung_Pu
quote:
How often are you working out a week?
4 days. Chest/tris monday, legs tuesday (and some pullups), shoulders/back (upper back)/bis wednesday, then abs and the bench/pullups/leg press thursday or friday. Sometimes it gets spread out more and the abs day will jump around but this has been the case more recently.
Posted on 12/10/14 at 4:05 pm to Boats n Hose
do some leg raised pushups with the handles at end of chest days too. nice burnout
Posted on 12/10/14 at 4:07 pm to Boats n Hose
quote:
4 days. Chest/tris monday, legs tuesday (and some pullups), shoulders/back (upper back)/bis wednesday, then abs and the bench/pullups/leg press thursday or friday.
Looks like a Push/Pull/Legs workout with a bonus day.
Why are you doing them in a row? Trying to get them all done at the beginning of the week?
Posted on 12/10/14 at 4:09 pm to Chad504boy
My normal chest/tris day is:
Flat bench warmup 8642 burnout
Dumbbell incline 3x8
Cable crosses or dumbbell flys 3x8
decline bench 3x8
weighted dips 3x8+, with drop set on last one
skullcrushers 3x8, doing basically close grip bench after each set with whatever wait I have on there to burnout
Overhead triceps extensions 3 drop sets (usually 6-8 reps before drop)
Pulldowns 3x8-10 with several drops on last set
Flat bench warmup 8642 burnout
Dumbbell incline 3x8
Cable crosses or dumbbell flys 3x8
decline bench 3x8
weighted dips 3x8+, with drop set on last one
skullcrushers 3x8, doing basically close grip bench after each set with whatever wait I have on there to burnout
Overhead triceps extensions 3 drop sets (usually 6-8 reps before drop)
Pulldowns 3x8-10 with several drops on last set
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