good work bud.. hope dem' suckers grow like weed
8 x 2 x 120kg
5 x 5 x 100kg
More glute hammering. I have a sore arse now.
Weighted Straight-leg Situps
15 x 9kg
15 x 20kg
15 x 25kg
15 x 30kg
Doing situps with a 30kg db held above you scares people, they all moved away.:keke:
3 x 12 x 16.25kg
I felt these more in the glutes than the back this time.
3 x 100kg
3 x 120kg
1 x 130kg
1 x 140kg
1 x 145kg (PB)
My tris are definitely not a weak point in my bench.
10 x 40kg
10 x 45kg
6 x 50kg
5 x 50kg
I'm going to be hitting this exercise a lot more to help my bench from the bottom.
Floor DB Tri Extensions
2 x 12 x 15kg
10 x 15kg
I'm really loving this exercise.
A1. Seated Cable Row
3 x 10 x 77kg
A2. WG Lat-Pulldown
3 x 10 x 70kg
Great lat pump.
Had to call the session quits here because the gym was closing. Missed out on shoulder prehab, bi's, grip work and cardio. Its not my fault this time, I got fucked over by public transport on the way to the gym and it made me an hour late. Still its was a fucking awesome session and all in under 45mins.
You were asking me about training and how to avoid shoulder problems. Here is a few pointers for you. You have probably heard most.
1) stay away from lifting to failure.
2) Work on your arch and form. Flat benching is a shoulder killer. Stretch hip flexors before benching and concentrate on good arch and stable setup.
3) Get lift outs on heavy benches. I get liftout on everything above 70%.
4) Never lift above your head. Military and behind neck presses. are killers, especially if you have a lot of bench volume in your program like me. I get plenty front shoulder from the bench pressing. I do a little light laterals for the side and back and else i rely on rows and back exercises for rear delt.
When making pulldowns. Pull to your front, never behind your neck.
5) Do your prehab. Rotator and facepulls etc. to strenghten your shoulder.
6) make sure to deload every now and then after heavy wsb training blocks.
7) get hold of ibuprofen and antiinflamatoric creme to apply when the shoulder have been stressed. And if you are training hard, you will be aching every now and then.
8) Last...dont be a hero and get talked into stupid things. Unplanned maxes. Trying to logpress all of a sudden. Most injuries happens that way. Be boring in the gym...and in the long run you will become a boring mean heavy ass lifting dude.
Just my 7 cents....it works for me. I've had serios problem with my shoulder and was down to 135 lb. I can now bench 560 lb in equipment without having trouble with my shoulder.
8 x 2 x 130kg
These made my hips hurt like hell, I need to work on that.
5 x 5 x 100kg
My back was fried from the box squats already so these were killer.
Later on my lunch break...
Standing Cable Crunches
15 x stack + 20kg
12 x stack + 20kg
10 x stack + 20kg
7, 3 x stack + 20kg
7 x stack + 20kg
Brutal ab workout.
3 x 12 x 16.25
This fucked my lower back but I felt it in my glutes a lot as well.
I had to cut it short because my back couldn't handle anymore.