What Are You Training Today?

[Docd187123]

Thank you doc.

I should also mention - this session was the first time I ever had a liftoff on bench. I believe this helped performance a bit as well because my setup was much tight prior to each set - I didn't compromise my tightness or scapular retraction trying to derack the bar. I will most likely be taking advantage of a lift off whenever I can moving forward.

I honestly don't know how Masters does it but for me and most others there's always a noticeable effect when we get a good handoff. Without it it's almost impossible to maintain lat activation, scapular retraction etc. He must be a freak lol.

Having said that I usually only get a handoff when working with heavy triples or less. On my own I'll hyper arch my low back and lift it off the bench to unrack the weight. This usually let's me maintain my setup in the upper body kind if like a decline bench to lift off. The shorter rom let's me unrack it without having to physically press the weight out of the rack.

Having a good handoff is a beautiful thing as you found out today.

 

[insertnamehere]

Thank you doc.

I should also mention - this session was the first time I ever had a liftoff on bench. I believe this helped performance a bit as well because my setup was much tight prior to each set - I didn't compromise my tightness or scapular retraction trying to derack the bar. I will most likely be taking advantage of a lift off whenever I can moving forward.

It absolutely helps with performance for all the reasons you listed. I don't bench heavy unless I know I have someone there, that knows what they're doing. This allows me to train more effectively more often.

Truth be told, I get a lift off starting at 185lbs! haha I guess having a consistent training partner has spoiled me.

 

[turcao]

Deadlift, dip, pulldowns (substituted for chins, pulled bicep)

 

[insertnamehere]

Deads. Lots and lots of deads.

 

[TheOracle]

Squats and Deads!!

 

[MindlessWork]

Gonna be chest today as I took time off as I started a new job that will be having me work 2nd shift. The break should do me well so it will be fun today

 

[MindlessWork]

Deads. Lots and lots of deads.

Heavy ones I bet

 

[D-Ballin]

Legs. Squat, front squat, romanian dl, calf raise. And I threw in the fst7 burnouts on leg extensions and lying leg curls. I'm going to pay for it tomorrow. Swore I was going to wait a few weeks to add that in once I got my squat form reconfigured, but I was going strong and they sounded like a good idea. Already regretting it, lol.

 

[vani11agori11a]

Feedback please.
Do you guys find that you can go heavier on decide bench than flat bench. Is that "normal".

Has to do a lot with the change of angle too... think about it like this...

IN GENERAL....

You hit a certain weight for shoulder presses.

Can go heavier on incline bench because now you've pulled your upper pecs into...

Even heavier on flat because now you're pulling more main pectoral into the press.

And Heavier still on the decline because you're pulling in your entire pectoral, along with your delts, and your shoulder joints are pushing in a stronger direction.

I remember back when I did high volume training I never got above 225 for high reps on incline or flat, but could always go to 315+ on decline.

 

[Melly Mel from hell]

Has to do a lot with the change of angle too... think about it like this...

IN GENERAL....

You hit a certain weight for shoulder presses.

Can go heavier on incline bench because now you've pulled your upper pecs into...

Even heavier on flat because now you're pulling more main pectoral into the press.

And Heavier still on the decline because you're pulling in your entire pectoral, along with your delts, and your shoulder joints are pushing in a stronger direction.

I remember back when I did high volume training I never got above 225 for high reps on incline or flat, but could always go to 315+ on decline.

I have to go light on shoulder press and incline bench because of my rotator issues and still my shoulders hurt. I can go a little heavier on flat bench but decline bench hurts the least. I can use heavier weight but I still hold back a little, fearful that if I go too heavy I'll injure them worse. Because the pain level is low compared to other presses I've been declining more. The pain issue aside, I just feel stronger in that position. Where most have Flat bench as their primary pec movement I think that decline bench from this point forward is going to be mine.

 

[vani11agori11a]

I have to go light on shoulder press and incline bench because of my rotator issues and still my shoulders hurt. I can go a little heavier on flat bench but decline bench hurts the least. I can use heavier weight but I still hold back a little, fearful that if I go too heavy I'll injure them worse. Because the pain level is low compared to other presses I've been declining more. The pain issue aside, I just feel stronger in that position. Where most have Flat bench as their primary pec movement I think that decline bench from this point forward is going to be mine.

I hear ya, I only just did my first full leg day a couple days ago since finishing rehab three and a half months ago. Because I've been so scared to re injure my knee. And I definitely kept it light, there are other ways to stress the muscle without having to go heavy, which is a good thing when you've had multiple injuries that you're trying to work around

 

[D-Ballin]

Hit back today, with traps and calves to finish. Fucking ouch! Dbol is kicking in good this week, back pumps were so intense I was almost dropping shit. . .

Hammer grip chins, 3x8
Deadlift, 1x12, 3x8, 1x5
Dumbell row 3x10, 1x8
Bent over lateral raises (reverse fly? Whatever.) 3x6 ds 10

Finished with a 10x10 of standing calf raises, supersetted with plate shrugs. No rest. Fuuuuuck. Thought I was going to puke. Still can't hear out of my right ear.

All in a sunny, southwest Florida driveway. Fucking heat is killing me with this volume. Think I need to hydrate better. I'm officially done for the day, lol.

 

[Docd187123]

Bench day today with accessories

 

[vani11agori11a]

Back and tri's today on lunch.....

Back:

Overhand 2x hand Hammer strength Iso-row

2x20 – 45lbs

Single arm hammer grip Hammer Strength Iso-row

1x10 – 180lbs

2x10 – 225lbs

1x6 – 250lbs
(Blew my wad going through these)


High angle seated row

3x10 – 180lbs

Wide grip pull down

1x10 – 160lbs

2x10 – 170lbs

Narrow underhand grip pull downs

1x10 – 150lbs

1x10 – 140lbs

2x12 – 120lbs

Triceps:

Cable pressdowns

1x30 – 50lbs

1x20 – 80lbs

3x10 – 150lbs

Cable cambered bar pulldowns

3x10 – 110lbs

1x50 – 70lbs

 

[turcao]

Deads, bench

 

[alphastrength50]

Just destroyed delts biceps and tricepss

 

[vani11agori11a]

Just a fill in day today....

Deadlifts
1x10 at 135
1x10 at 185
2x10 at 225
2x5 at 275
2x2 at 315
1x1 at 315
1x10 at 135

Clean and press
4x5 at 135

Thrusters
3x8 at 135
1x5 at 135

Afterwards and took me about 20 minutes to change back into my work clothes, i sat down and didn't want to move. I just wanted to go to sleep lol

 

[rubisean]

Deez nutz

 

[Rackin45s]

Leg day!!!!

 

[vani11agori11a]

Kicked up the intensity today, added more sets, as well as combining 3 lifts into one giant set, and drastically reduced rest times... the weight pushed went down, but the stress to the muscles increased more than enough to keep the gains rolling .... felt like I put in some serious work, especially considering every day I only have approximately 45 minutes of actual gym time to do work.

Get in, get done, get out... That's how I do.... My wife will confirm :/ lolol

Delts and Traps


Shoulder press

2x20 w/ 35lb

1x10 w/ 80lbs

1x9 w/ 75lbs

1x10 w/ 70lbs

1x10 w/ 60lbs


Giant set- front laterals, side laterals, face pulls- 10 each per set

1x10(3) 50,50,50lbs

1x10(3) 45,45,50lbs

1x10(3) 40,40,50lbs

1x10(3) 35,35,40lbs


Upright barbell rows

3x10 w/ 110lbs

2x12 w/ 80lbs


High cable rear laterals (reverse crossovers)

3x10 w/ 25lbs


Heavy barbell shrugs

4x10 w/ 315lbs

1x15 w/315lbs (started 15 seconds after 4th set, used rest pause, sitting the bar down for 5-6 seconds after 6 and 10th rep)