hell on earth

[mace]

miami i've noticed that the way i bench has determined how much i can bench. like if i bench pretty close PL style i can bench 170 pretty easily but when i try to bench bb style pretty wide with most of the weight on the chest i can only bench around 155-165 is this normal.

 

[miamiracing]

well it all depends.. some people can close grip benchpress more weight than wide grip.. me for example i decline and incline bench more than on flat bench which is very weird too (have a dude in my gym who is the same way)

might be also your form, check this vid out and try his tips

 

[mace]

thanks for the help man and ill think about those tips next time i bench. and thanks for the sets i normally do like 20 sets overall and most of them are super sets so ill try and not over train.

 

[PrinceVegeta]

Too much volume IMO for chest, go for 2-3 ex. and go as heavy as possible ( not saying you should do 1rmaxes)

Go lower on the volume, higher intensity

 

[mace]

thanks guys for the help.
heres my arm routine for sunday.
warm-up
(barbell curls 1x12)
barbell curls 3x10,8,6 supersetted w/
close grip bench (warm-up 1x12) 3x10,9,7
alternating dumbbell curls 4x10,8,6,4 supersetted w/
overhead dumbbell extensions 4x10,10,8,6
machine cable curls 4x10,8,6,8 supersetted w/
rope pushdowns 4x10,10,8,6
wrist curls 4x12

 

[mace]

heres my back and shoulders routine

Back
barbell rows 4x20,12,8,6
t-bar rows 4x12,8,6,4
dumbbell rows 4x10,10,8,10
close grip pulldowns 7x10 (drop sets straight)
wide grip pulldowns 5x12,10,8,6,8

shoulders
military press 4x20,12,8,6
seated lateral raises 3x10
machine laterals 3x12,10,12
front raises 4x10

 

[PrinceVegeta]

They look like nice sessions man, but amy I ask why u dont put wieghts on there? it's would be nice to follow your progress while we can see you become stronger

 

[mace]

alright i'll try to include those

 

[mace]

summer routine

guys just thought that i should post my summer routine considering the fact that its like already here so here it is.

monday: morning: biceps, forearms, rear delts and traps
tuesday: morning: triceps and chest
afternoon: calves
Wednesday:morning: shoulders
thursday: morning: back
friday: morning: legs
afternoon: chest
saturday: morning: calves
afternoon: biceps
sunday: morning: traps and triceps
afternoon: back
any modifications that i should make just post them.

 

[PrinceVegeta]

^^ why a double split?

 

[El Freako]

guys just thought that i should post my summer routine considering the fact that its like already here so here it is.

monday: morning: biceps, forearms, rear delts and traps
tuesday: morning: triceps and chest
afternoon: calves
Wednesday:morning: shoulders
thursday: morning: back
friday: morning: legs
afternoon: chest
saturday: morning: calves
afternoon: biceps
sunday: morning: traps and triceps
afternoon: back
any modifications that i should make just post them.

Its a bit hard to offer a critique when all we have is a vague outline of your split. Exercise selection? Loading? Intensity?

I see you're only working legs once a week and everything else twice. Care to explain this?

 

[tim290280]

Its a bit hard to offer a critique when all we have is a vague outline of your split. Exercise selection? Loading? Intensity?

I see you're only working legs once a week and everything else twice. Care to explain this?

I think we also need to see a squat video. He may need more hammy work if his deads suck so much. :icon_ninja:

 

[mace]

to answer your question why i decided to do a double split is because of the fact that I'm pretty staying at my gym all day long or at least for the most part and wanted to get the most out of me being there. freako to answer your question as to why I'm only doing legs once is because of the fact that my legs can only take one day of training a week. but i might revise this and try and change this to twice or split hammies and quads up. Tim to answer your question about whether or not i need more hammy work i know i do and the problem is when i started lifting i cared about quads and not about hammies and thus I've neglected them and I'm trying to get these up but when you don't train them for about a year there gonna be horribly under par.

 

[mace]

modified summer routine

monday: morning: biceps, forearms, rear delts and traps
tuesday: morning: triceps and chest
afternoon: quads and calves
Wednesday: morning: shoulders
thursday: morning: back
friday: morning: hammies and triceps
afternoon: chest
saturday: morning: calves
afternoon: biceps
sunday: morning: back and traps
afternoon: legs

does this look good i tried to change some things up especially with my legs.

 

[El Freako]

I want to see a squat video because I'm 200lbs and only squat 440lbs so a 425lb lift by a 120lb'er has to be seen to be believed.

 

[mace]

Freako my situation with that is they've banned me from exceeding 225 the only place that i might be able to get video of it would be at my high school gym and with exams that are coming up that isn't gonna happen. thats why i need to gain weight and get up to 150-170 because only then will they allow me to lift that kind of weight.

 

[mace]

guys leg routine for yesterday:

leg extensions 4x20,10,8,8 (130,170,190,210)
squats 3x20,15,12 (135,225,225)
lunges 3x15,12,8 (135,225,225)
lying leg extensions 4x12,10,8,8 (150,170,190,210)
standing leg extensions 3x10,8,8 ( 80,90,100)

 

[El Freako]

Are you hitting proper depth with the 225?

 

[mace]

your talking about past parallel right, then ya I am. for 425 though Im not and i know I'm not. thus i want to work on technique and size not power.

 

[El Freako]

I just want to suggest then that you don't say your max is 425 if you can't squat it to legal depth. I can load 600lbs on a bar, but I won't be able to squat it to legal depth so I don't brag that its my squat max. I'm not trying to be rude but its misleading to be saying that's your max.