Bout time you got yer ass back in the gym.....
Nice squats!
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12-17-2012, 06:05 AM #1261
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12-17-2012, 08:06 AM #1262
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12-17-2012, 08:30 AM #1263
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12-17-2012, 09:39 AM #1264
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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12-17-2012, 10:21 AM #1265
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Push Workout
(Chest/Shoulders/Triceps)
*** New Program Starts Tomorrow ( Will get Details later tonight.. Focus will be on Back with Higher Frequency )
5 Minutes on Bike to Warm-Up
Pull-Ups:
30 Reps Over Various Sets/Grips
**A1/A2, B1/B2, C1/C2 = Superset or done together
A1: Dumbbell Bench Press (85% at 3 Reps)
100's x 3 (3 Sets)
110's x 3
120's x 3
130's x 3
ALL TIME PR
A2:Speed DB Bench Press (35% at 5 Reps)
45's x 5 (6 Sets)
Dumbbell Floor Press: (70% at 5 Reps)
80's x 5 (4 Sets)
B1:Hammer Strength Lateral Raises:
90's x 10 (4 Sets)
B2: Band Pull-Aparts
Band x 20 (4 Sets)
C1: Hammer Strength Dip Machine:
3 Plates/Side x 15 (4 Sets)
C2: Cable Skullcrusher:
95 x 10 (4 Sets)
Post-Workout:
Breakfast Scramble of Eggs, Hashbrowns and Veggies
Peanut butter Protein Pudding with Strwaberries
Sweet Potato Bread with Peanut Butter Frosting and Bananas
Last edited by The Solution; 12-17-2012 at 01:32 PM.
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12-17-2012, 10:47 AM #1266
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12-17-2012, 02:14 PM #1267
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12-17-2012, 05:44 PM #1268
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12-17-2012, 05:47 PM #1269
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12-18-2012, 07:51 AM #1270
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12-18-2012, 08:02 AM #1271
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12-18-2012, 08:15 AM #1272
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12-18-2012, 08:55 AM #1273
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12-18-2012, 10:37 AM #1274
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12-18-2012, 10:53 AM #1275
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12-18-2012, 11:12 AM #1276
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12-18-2012, 11:17 AM #1277
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12-18-2012, 12:11 PM #1278
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys
Deadlift Cycle/Program
Day 1 Week 1
5 Minutes on Bike to Warm-Up
** Note - A1/A2 are Supersetted
Pull-Ups:
30 Reps over various sets/grips:
Deadlifts ((10 Reps @ 60%)
225 x 10 (6 Sets)
Conventional Stance:
http://www.youtube.com/watch?v=MpzLfaUirII
http://www.youtube.com/watch?v=qb***-jLnRk
the stars are the letters fag
Sumo Stance video will not load because of 3 letters in the title for it, but it can be found on my BKUPNIEWSKI Youtube Page..
Barbell Row: (15 Seconds Rest)
155 x 3 (12 Sets)
Reverse Grip Pulldown: (3 second Negative, 2 Second Hold, 1 Second Concentric)
120 x 6 (5 Sets)
A1umbbell Pullover (3 second Negative, 2 Second Hold, 1 Second Concentric)
40's x 10 (5 Sets)
A2: Cable Rope Hammer Curl (3 second Negative, 2 Second Hold, 1 Second Concentric)
35 x 10 (5 Sets)
Please Help and Critique my DL Form being it is my worst lift.
Post-Workout:
Cinnamon Swirl Oatmeal No-Bake Cookies:
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12-18-2012, 12:28 PM #1279
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12-18-2012, 12:37 PM #1280
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12-18-2012, 04:52 PM #1281
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
- Rep Power: 9940
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12-18-2012, 05:47 PM #1282
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12-18-2012, 05:56 PM #1283
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12-18-2012, 06:28 PM #1284
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12-18-2012, 06:35 PM #1285
Bob you say DL is your worst life. Do you think what lifts anyone does comparably better with (personally I do have always had better DLing numbers and crappy benching numbers) is mostly genetic or based on routine?
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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12-18-2012, 08:15 PM #1286
Butt down, head up for the deads. It should be one fluid motion. What you are doing is two motions: you are starting by extending your legs, then finishing by pivoting at the hips. One fluid motion should resemble an accordion or a spring. All the extension and compression of the lift should happen in a vertical line (as best as possible) with only minimal pivoting.
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12-18-2012, 08:26 PM #1287
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12-18-2012, 08:27 PM #1288
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12-18-2012, 09:39 PM #1289
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
FOr full body effort you have to get the hips down and pull. I am bad for hips rising to fast, but one thing I do is focus on pulling back and the bar sliding up my shins, a lot lean forward and pull and ends up being more of a stiff leg movement. GOtta be careful, sometimes it feels like you are gonna fall back if the weight is too light
Team Norton
The Strength Guys
It's time to bring V2.0
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12-19-2012, 03:26 AM #1290
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
You mean lift?
And how would be the best way to fix this? Thats the problem at hand we are trying to correct. should i sit down further or push my butt back further?
I will have to find it.. if you could embed it in here that would be great!
As much as i try to place the focus on my heels and squeezing my glutes it doesnt seem to always work out that way haha
Thats exactly what i try and do, as Rippletoe states in setting up get it right in the middle of your foot (Disect your foot) slightly bend at your knee and then pull back, whcih i try and replicate. Easier said than done. I am all for good videos or links to articles to help.
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