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  1. #1
    Registered User hotandspice's Avatar
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    Strong legs, Weak upper body.

    Hi! I am a 15 year old asian from Australia.
    I've been working out since I was 13.
    My problem is that I have really strong legs but weak arse upper body.
    My workout usually involves, this twice a week
    Day one In this order
    Squats. 12/10/8/6 reps. around the 280 pound area on the last reps
    Dead lift. 4 time 5 around 280 pounds as well
    Cleans, then front squat. 4 times 5 for 140 pounds.
    Incline flys with 35 pounds on each hand, 4 sets of 8
    Incline bench with about 40 pounds on each hand, 4 sets of 8
    shoulder press with 40 pounds on each hand. 12/10/8/6
    Bench row/ seated row 12/10/8/6. 110 pounds

    Now, I must mention that I am 6 foot and weigh close to 176 pounds.
    I ALWAYS get the full range of motion on my exercises.

    SO as you can see my upper body isn't very strong. Is it an age thing? Is it an ethnic thing? Or is it the order in which I do my exercises
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  2. #2
    Kai Greene 2012 monkeyfrogO.O's Avatar
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    drop the incline flys, put the rows between the incline bench and shoulder press.

    you could also do all of your upper body exercises first if you wanted to make them your priority
    check out my log:

    http://forum.bodybuilding.com/showthread.php?p=605287503&posted=1#post605287503

    will rep if you sub/post in it
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  3. #3
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by monkeyfrogO.O View Post
    drop the incline flys, put the rows between the incline bench and shoulder press.

    you could also do all of your upper body exercises first if you wanted to make them your priority
    ^ This.


    I don't approve of your order or layout at all. I'm also willing ot bet that your squat ROM is partial.
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  4. #4
    Banned canlift's Avatar
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    Need video of squats... but i also would be surprised if they're ATG
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  5. #5
    Registered User lift4sport's Avatar
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    Maybe your upper and lower body recover at different rates - you might find success splitting them up into different days (like an upper day, lower day, rest, upper day, lower day, rest, rest, repeat).
    Worth a shot. Find it strange that you can only press 5lbs more per hand than you can fly, for the same sets/reps. I would move presses first - you might be pre exhausting your chest etc.
    Began training: 09/2010
    Height: 5'10 Bodyweight: 183-187

    Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265

    Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs

    Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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  6. #6
    Registered User hotandspice's Avatar
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    Originally Posted by chazzy1864 View Post
    ^ This.


    I don't approve of your order or layout at all. I'm also willing ot bet that your squat ROM is partial.
    I am not doing 280 pounds for all the reps, only the final set.
    I have my quads parallel to the floor wuen I squat, any lower then my back rounds. Is this the full range of motion?
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  7. #7
    Registered User hotandspice's Avatar
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    Originally Posted by canlift View Post
    Need video of squats... but i also would be surprised if they're ATG
    Ill provide a video,soon, but what are you looking for?
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  8. #8
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by hotandspice View Post
    I am not doing 280 pounds for all the reps, only the final set.
    I have my quads parallel to the floor wuen I squat, any lower then my back rounds. Is this the full range of motion?
    If that is actually parallel (many people think they hit and stop high), then it is enough ROM. It is the Full ROM you can do safely due to inflexibility or technique issues.


    If you get a side video of your squat, it would solve any speculation and also might be able to see if your rounding is form or flexibility related.
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