Serious Training Thread

[Krankenstein]

I managed 15 on the first working set after 2 warmup sets filmed from behind then did one from the front for 12 then this was the final for 10 or 11 maybe hard to film from front as wall is 3 feet in front but this is 155lbs so yeah 155lbs for a rep is not a challenge

Notice how far in front the rack is I didn’t like that it’s too far the lift off sit back feels unstable on the shoulder I can press heavier but I really don’t like the lift off sit back

Not one full rep was done that day

lol ok Hater locking out takes the tension off the muscle and puts it on the elbow why would you want to do that?

HA HA HA  takes the tension off the muscle.  Are you fucking kidding me?  So you are saying that once the bar is overhead, the deltoid ceases to contract?   So why even go up as high as you do?  Aren't you losing "tension" on the muscle the higher you go?

Flex magazine bro-science bullshit at its best!!!!!

[bhank]

Not one full rep was done that day


HA HA HA  takes the tension off the muscle.  Are you fucking kidding me?  So you are saying that once the bar is overhead, the deltoid ceases to contract?   So why even go up as high as you do?  Aren't you losing "tension" on the muscle the higher you go?

Flex magazine bro-science bullshit at its best!!!!!

Wow you brag about all you so called anatomy and training and rehab knowledge but are actually a full retard locking out his elbows every rep

[wes]

Bench / Tri's

Bench (Slingshot) <-- Will take a break from these for a couple weeks after last weeks injury "re-tweak".
- 2 x warmups
- 4 x sets up to 245

Smith Machine
- Close Grips - 4 sets
- Inclines - 4 sets
- JM Press - 4 sets

Tri
EZ-Bar Skull Crushers - 4 sets
Cable Tricep Press / Assisted Dips (superset) - 4 sets

Good one again GR....props buddy!

[IroNat]

I was doing them behind the neck which kind of limited my range of motion so probably about chin level. The issue is the rack is too far from the shoulder I don’t really like the lift off and rerack doesn’t feel stable for heavyweight may try them in the squat rack standing next week. May also try to the front like I did lat time

Good Bhanky.

Not sure how you are racking the bar.

A good way is to set the safety bars in a squat rack slightly under shoulder height and set the bar down on them. 

Then you can sit very close to the bar while un-racking and re-racking.

If standing just stand near the j-hooks.

[wes]

Good Bhanky.

Doing them standing with nothing to push his back into and no feet being pressed into the floor and pushing off with them is gonna` be just a little bit different........my guess is a big fail with the exact same weight. 

[wes]

Good Bhanky.

Not sure how you are racking the bar.

A good way is to set the safety bars in a squat rack slightly under shoulder height and set the bar down on them. 

Then you can sit very close to the bar while un-racking and re-racking.

If standing just stand near the j-hooks.

What a concept huh,and Mr. Mensa never thought of that !!

[IroNat]

    Good Bhanky.



 

[wes]

[bhank]

Good Bhanky.

Not sure how you are racking the bar.

A good way is to set the safety bars in a squat rack slightly under shoulder height and set the bar down on them. 

Then you can sit very close to the bar while un-racking and re-racking.

If standing just stand near the j-hooks.

If I want to bother dragging a seated military  bench to the squat rack they have a seated press but the rack is behind your head or 2 feet in front. If I had a spot would be easier.

[wes]

If I want to bother dragging a seated military  bench to the squat rack they have a seated press but the rack is behind your head or 2 feet in front. If I had a spot would be easier.

Carrying the bench would more than likely take more effort than your entire "workout" ! 

[IroNat]

If I want to bother dragging a seated military  bench to the squat rack they have a seated press but the rack is behind your head or 2 feet in front. If I had a spot would be easier.

Better standing anyway.

[Walter Sobchak]

Strong pressing Brian!

Halfway decent warm up sets maybe.....

[joswift]

Press behind neck after three shoulder surgeries

Yep, thats Hanky.

[bhank]

Strong pressing Brian!

Thanks I have not done this movement in a long time just feeling it out the lift off still is a little weird on the shoulder may try it differently next time 

[robcguns]

Alternate db curls 35,40,45,50,55,60,65,70,75,80,85.
Superset
NGB 135,155,175,195,215,235,255,275,295,225,175.

Rotary calf 8 sets 160-300
Superset
Barbell wrist curls 95,115,135,135,135,115,95,95.

Will walk 10 miles later.

I haven’t narrow grip benched in a while and it felt great.

[wes]

Press behind neck after three shoulder surgeries

Yep, thats Hanky.

Knows zilch when it comes to training.

[wes]

Feb. 22, 2023

Shoulders:
Seated Dumbell Press - 5 sets
Dumbell Laterals Behind Back - 3 sets (Triple Drop-Sets.....fucking pain city)
Bent-Over Laterals - 5 sets


Great workout, but I was planning on starting to deadlift once again plus KB Swings and neck but my lower back goes out on me once in a great while and today was one of those days.....I`ll get them going next week though if all is well,not trying to get injured.

[wes]

Alternate db curls 35,40,45,50,55,60,65,70,75,80,85.
Superset
NGB 135,155,175,195,215,235,255,275,295,225,175.

Rotary calf 8 sets 160-300
Superset
Barbell wrist curls 95,115,135,135,135,115,95,95.

Will walk 10 miles later.

I haven’t narrow grip benched in a while and it felt great.

Good one Rob....you`re a freakin` animal bro! 

[robcguns]

Good one Rob....you`re a freakin` animal bro! 

Thanks Wes, it was a great day. Everything just went smoothly. Good one as well, see your upping the volume.

[ChristopherA]

Yesterday.

Alternate db curls 45x30,50x25,55x20,60x17,65x14,70x12,75x10,80x6,85x3.
Superset
Overhead db extensions 60x30,70x25,80x20,90x17,100x14,110x11,120x8,130x6,140x4.

Weighted dips bw+90lbs 6 sets 10-20.
Superset
Chins 6 sets bw 12-6

Wrist curls 135 for 8 sets
Superset
Reverse wrist curls 65 for 8 sets

Walked 10 miles.

75lb alternate db curls Jesus Christ

[robcguns]

75lb alternate db curls Jesus Christ

Yeah got the 75s for 9 then 80s for 7 then 85s for 5 was gonna keep going but figured didn’t want to get injured and I haven’t been going as heavy lately. Felt great.

Just noticed you posted that from a while back this was todays version.

[Krankenstein]

Wow you brag about all you so called anatomy and training and rehab knowledge but are actually a full retard locking out his elbows every rep

PLEASE tell me how locking out is retarded.  I wont, however, be holding my breath until you actually come up with an answer.

BTW its not "so called anatomy and training and rehab knowledge"....its 22yrs of clinical and personal experience.  Training and rehabbing NFL and MLB athletes (true elites...not like you claim), actual ELITE level powerlifters, high level gymnasts, top level UFC fighters, title holding boxers, and everyone in between.

Yeah...I know a FUCK TON more than you Brian.  Always will....what issue and page did you get your "keeps constant tension" bullshit from?

[wes]

Thanks Wes, it was a great day. Everything just went smoothly. Good one as well, see your upping the volume.

Yes,and my strength is coming back fast.....adding poundage to everything......thanks to muscle memory.

[Gym Rat]

75lb alternate db curls Jesus Christ

Freak Strength!

[Krankenstein]

Handstand push up progressions....

5 x 50ft barbell overhead walk @135 (not as easy as you think)

3 x 8 - 12 seated DB press @ 2011 tempo
3 x 4 - 6 weight pullup @ 3011 tempo

2rds
10 cal echo bike
16 bar facing burpee
10 cal echo bike
14 bar facing burpee
10 cal echo bike
12 bar facing burpee

- rest 90 sec

10 cal ski erg
5 hang power snatch @ 135
10 cal ski erg
4 hang power snatch @ 135
10 cal ski erg
3 hang power snatch @ 135

Rest 3 mins between rounds....