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Thread: post powerliftng
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11-13-2012, 07:31 PM #1
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post powerliftng
well had some decent raw # in powerlifting debating cont however
have competed in some big powerlifting meets
Yesterday biceps preacher machine curls 4 sets biceps 4 sets
calves standing 4 sets. abs ss w/back raises
today chest 3 sets incline bench 8-20 reps 95 x 20 135 x 15 185 x 8 steep angle
bench 4 sets 10(225 lba) reps very light but started to feel sore from powerlifting meet last set.
recover week this week but glad did not go to absolute failure.
see if bb in future013.jpg
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11-15-2012, 01:36 PM #2
How wide is your grip on bench presses? I have attempted a closer grip and try to keep my elbows tucked like the experts say. It just doesn't feel natural to me. I normally grip with my ring finger on the power ring. Too wide?
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11-15-2012, 04:36 PM #3
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11-15-2012, 05:11 PM #4
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Hornstram is a freak huge tris. I just feel stronger wide grip. 3-4 years ago I met a very good strength very good ipf lifter and he told me to try to bring in my grip some but in watching me ny chest is much stonger and he said I was a better chest bencher and I feel that has contributed to my chest being esp side chest I think being a better bodypart for me.
Mryk03 as far as tucking elbows that should help but you have to practice that technique with lighter weight but when you get 90% or greater it is very hard to stay tucked as you do what feels natural. I like pinky on ring finger too or even a tad wider just depends how I feel with the bar. when you tuck you take chest out of the movement and it is more on tris. If your goal is pure benching more just do what you are stronger at.
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11-15-2012, 06:49 PM #5
Thanks,it just feels natural to me using this grip. I guess I just needed validation from you guys! I do keep my scapula contracted and tight. Like you I'm a chest presser and I feel like most of my development came from doing it this way.
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11-15-2012, 11:37 PM #6
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yes I do as well keep lats tight try to get the baclk as thick as possible seated machine chest supported rows are good try to keep row in same path you would bench to work the same muscles but in reverse and then work width pullups I like the best/
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11-16-2012, 08:21 PM #7
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feeling great but time cut short at gym my son had to come with me.
Triceps cg bench w/u 185 x 10 225 x 10 then did reg bench just to make sure still can and 1 sets 225 x 10 then 275 x 8 a touch help on #8 had 7 on my own for sure then 225 cg x 10 225 cg x8
225 cg x6 arms tired esp post 275 wiped my tris
db tri ext 2 hands behind head 50 x 15 60 x 12 70 x 8 85 x 8 got an extra min rest did 1st 3 sets with no rest almost
then db curls 3 sets 20-30 db curls but had to go finish biceps early next week.
post meet intensity not there until today. Feel pretty good.
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11-20-2012, 06:57 PM #8
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Bench 135 w/u 185 x 8 225 x 8 275 x8 315 x 2 1st ez sedond lost the grooze went to high on chest and was almost over my face with bar on the 2nd rep feel could get 3 reps. I should have done 295-300 for 4-5 reps oh well but feel pretty good.
then hammer strength bench1 plate each side 15 reps 2 plates each side 15 3 plates each side 8 reps 3plates and 25 each side 4 reps drop to 3 plates 6 reps to 2 plates 8 reps done. felt great.
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11-22-2012, 07:01 PM #9
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11-23-2012, 08:45 PM #10
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new pic post bench tri and shoulder workout
spped bench 165 plus monster mini bands doubled about 80 lbs midppoint top
10 sets 3 reps very fast rotat med wide and narrow grip
45 sec or less rest
then bench 225 x 15 reg bench and 225 x 8 cg
then tri tri ext machine behind head ss w/machine dips for tri 4 ss 8-15 reps
then shoulders side and front laterals 3 sets 10-15 reps each ex15and 20 lb db
then front shoulder press barbell standing 65;lb x 15 85 lb x 15 105 lb x 12
wiped pic attached006.jpg
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11-26-2012, 08:03 AM #11
See significant improvements in the delts, Adam.
Keith
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11-26-2012, 09:49 AM #12
Lookin good Adam! All the heavy lifting has build lot of thickness.
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11-26-2012, 09:59 AM #13
Ditto what they said^^^^^^^^^
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11-26-2012, 06:43 PM #14
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thanks it works for me getting stronger and bigger need to roll with unfortunately had to work late and could not get to gym in time, was ready for heavy legs, been doing chest on tuesdays
will make up for it rest of week thanks again.
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12-02-2012, 05:10 PM #15
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good back and leg workouts 2 days in a row
feeling good 1st leg ext 3 sets 10-15 repsdeep rear squats not heavy but good depht then sump squats 275 x6 good form
then reverse hypers and then single leg curls 2nd leg workout in 6 days prior more quad owrkout this more balanced.
Back workout puuluups pulldowns udner hand rips machine rows shirugs and bis feel good
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