What I'm Capable of - Breaking Down Barriers

[Matthew]

No, I was with another girl.

I'm going to post some pictures from the museum later, just because they're cool. Maybe tomorrow.

[Alcoholiday]

Originally Posted by Matthew

No, I was with another girl.

I'm going to post some pictures of the counter girl that i took from outside her bedroom window, though, just because they're cool. Maybe tomorrow.

nice dude.

[ParanoidAndroid]

Also, she's really gorgeous and I'm pretty sure has flirted with me before (but I'm terrible at picking these things up).

I've said it before and I'll say it again:

Stick it in her butt.

[Matthew]

lol thanks guys.

Any thoughts on the split I posted?

[Lost Dog]

Yes.

one arm row - will be with 80's, so.. a ton of reps

Load up a barbell, end jammed in the corner, with 25lb plates and row it one handed.

[Alcoholiday]

yea, do the routine, and see how it works out for you.

if you want to work on building up your overhead press, do push presses/push jerks on one day, and on the other day, do strict military presses. This is pretty much the standard template that people have used to improve their overhead. Then, throw in the benching as a second movement for reps.

Some of the stuff looks a little repetitive, but try it out and see how it works.

[Matthew]

Thanks for the suggestion, LD.

Alco, I'll try it out, thanks. For after the overheads, flat bench one day and rack lockouts the other day? What do you think?

What seems repetitive?

[Frank.S]

Originally Posted by Matthew

friday - upper body 1
incline bench x3
bentover row
high rack lockouts - working above 225
seated row
tris, bis, side raises

saturday - lower body 1
squat 3x3
front squat
sumo deadlift
abs

monday - upper body 2
push press
pull up
db press
one arm row - will be with 80's, so.. a ton of reps
tris,bis,rev flyes

wednesday - lower body 2
squat 2x8
trap bar deadlift
RDL
abs



So, we'll see how it goes.

Id do something like this:

fri
bench - pinkys on rings.
row
tate press/rolling db press/jm press
row

sat
Squat / box squat up to 1-3 rep max
Deads - heavy double, drop down 90lbs for 6-8 sets of tripples for speed.

monday
is fine

wednesday
10 sets 3reps box squat
facepulls
good morning/ rdl
abs


sets of 8 reps in the squat are going to do shit all for your strength. You need more upperback work such as facepull/rear delt stuff. This will bring all your lifts up.

Without a doubt, more practice on the main lifts are going to make your lifts go up. Almost everyone has 50-100lbs more strength in them if form gets better in every lift.

Id be careful doing rack lockouts too.. ive done 400lbs on them, my shoulders hated me for it, and i dont even think it helped my regular bench press really.

You may also want to consider a westside type split with less emphisis on speed work..

dont get me wrong, what you wrote will likely work just fine.. just thought id give you my take.

[Alcoholiday]

the stuff that sounds a bit repetitive is the bent over row and seated row. Plus, the raises at the end of the workout. If you're doing overhead presses, you don't really need the raises.

i don't really like rack lockouts too much, but my bench sucks too. haha.

along w/ what frank said, training your strict/push press is a lot like the speed work for westside. Push is relying a lot on speed.

You don't need a lot of exercises per day like you have. I like frank's template, but on the friday day, i would change up the bench for strict military, and then maybe some benching after. Then a row/upper back work/more tri work. This would serve as a more recovery or reps workout, and your push press one would be heavier weights but for speed.

Just try it out, and see what you think. On push presses, i would start real light, and get used to what they feel like when done properly. Start with something like 95lbs, and just work on driving with your legs. Don't get in the habit of pushing with some momentum and calling it a push press. The bar should be going over your head from the drive you get from your legs, and your tris locking the weight out.

[Frank.S]

I dont know alco.. i think if matthew is trying to get better at powerlifting, heavy benching weekly is pretty much a must

[Alcoholiday]

well, he said he wanted to improve his overhead press too! hehe

[Matthew]

Originally Posted by Frank.S

Id do something like this:

fri
bench - pinkys on rings.
row
tate press/rolling db press/jm press
row

sat
Squat / box squat up to 1-3 rep max
Deads - heavy double, drop down 90lbs for 6-8 sets of tripples for speed.

monday
is fine

wednesday
10 sets 3reps box squat
facepulls
good morning/ rdl
abs


sets of 8 reps in the squat are going to do shit all for your strength. You need more upperback work such as facepull/rear delt stuff. This will bring all your lifts up.

Without a doubt, more practice on the main lifts are going to make your lifts go up. Almost everyone has 50-100lbs more strength in them if form gets better in every lift.

Id be careful doing rack lockouts too.. ive done 400lbs on them, my shoulders hated me for it, and i dont even think it helped my regular bench press really.

You may also want to consider a westside type split with less emphisis on speed work..

dont get me wrong, what you wrote will likely work just fine.. just thought id give you my take.

The sets of 8 were more for form work than anything. I think they've worked pretty well so far in that regard, my form on the sets of 2-3 have been really good.
The 10x3 box squats that you wrote for wednesday.. are you meaning speed work or heavy sets of 3?
I tried doing box squats for speed a while ago, and don't think it really helped me at all. I think I need to build my bottom end strength a bit more first. That's why I had the front squats in there, I think they help with that.
I like some of what you wrote though.

Originally Posted by Alcoholiday

the stuff that sounds a bit repetitive is the bent over row and seated row. Plus, the raises at the end of the workout. If you're doing overhead presses, you don't really need the raises.

i don't really like rack lockouts too much, but my bench sucks too. haha.

along w/ what frank said, training your strict/push press is a lot like the speed work for westside. Push is relying a lot on speed.

You don't need a lot of exercises per day like you have. I like frank's template, but on the friday day, i would change up the bench for strict military, and then maybe some benching after. Then a row/upper back work/more tri work. This would serve as a more recovery or reps workout, and your push press one would be heavier weights but for speed.

Just try it out, and see what you think. On push presses, i would start real light, and get used to what they feel like when done properly. Start with something like 95lbs, and just work on driving with your legs. Don't get in the habit of pushing with some momentum and calling it a push press. The bar should be going over your head from the drive you get from your legs, and your tris locking the weight out.

I want to put some size on my shoulders/arms, because they're disproportionately small and I'm getting tired of it. That's why the raises are in there. I guess if I'm going to OH press twice a week, I can take those out.
Rack lockouts are out, you guys are right.
I agree about the Friday.

[Matthew]

Originally Posted by Frank.S

I dont know alco.. i think if matthew is trying to get better at powerlifting, heavy benching weekly is pretty much a must

I'm trying to bring up my bench by bringing up my overhead press.
Plus I just like overhead pressing better. I think when I get closer to being in a comp, I'll start benching more often.

[Matthew]

So.. I forgot Frank left today. And now I'll never know what he meant!

I'm pretty sure he meant it as speed work though. meh. Hope he has a good time in Cuba.

Did this one at a different gym.
OH day - February 18

OH press
145x4x2

pull up
8,7

db press
75x9 - 75s are heaviest at this gym. handles are different, made the whole set really awkward.

reverse grip row
195x6x2


push press
up to 95x5x2

reverse fly
30x15



Push presses weren't great. I can't rest the bar on my shoulders like in a front squat, I think that's how you supposed to do it. I have to hold the bar against my chest. It was fine today, but when the weight gets heavier that won't be so much fun.

[Alcoholiday]

that's the way i do it (resting it on my chest). It would be better if i could rack it like a clean, but my wrists aren't that flexible yet. Plus, we can't really rack logs and stuff, so it doesn't really matter.

Try doing multiple sets of doubles and triples. Chances are, your form will break down with higher reps.

Also, to learn to use your legs, don't rest the bar in the racked position after your rep. Lower the bar, and then instantly recoil, and shoot the bar back up. Usually if you're doing doubles, the second reps look better than the first, b/c you get used to using your legs.

[Matthew]

Cool. Thanks buddy.

Resting the bar on your chest doesn't hurt your shoulders/elbows/chest?