Re: Pumping Iron with Zemekone and Icehog3
 

push-pull day

flat bench for warmup. I can't use the flat bench in the school gym -- the lines on the ceiling make me rotate the bar, which sucks.

flat dbs to 60s
incline dbs @ 45
hammer strength decline @ 180, 200, 200

bb rows @ 135 for 2-3 sets of 10
bb rows with close, medium, wide grips -- 2 circuits to failure with each grip

bis, tris, and shoulders tomorrow ... then I'm off for a few days for some travel. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Back day. Always fun after a late game. Wish me luck. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Just saying from experience. Yes it shouldn't be an issues with a lot of weight if one is doing them properly. Sadly this is almost never the case. 1/4 reps and sloppy form accompany pullthroughs done with the whole stack like skanky girls swarming to bars looking for men.
Just an exercise I never enjoyed and never saw the benefits in going very heavy.
Just my opinion take it for whats its worth.

Re: Pumping Iron with Zemekone and Icehog3
 

swam 200m
did a hour of spin class
goin in to jiu jitsu in 5ish hours, then legs and 200 more meters

and i can deadlifted 500lbs...

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and arms before work.

Hockey game after work.

And I can still make girls smile. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Backed off a bit today. Squats, Bench and Hang Cleans. Working on form again. Tried to change the hang up a bit and think I might be getting it right this time....

Re: Pumping Iron with Zemekone and Icehog3
 

No lifting this weekend. Was a bit tired and pre-occupied. Spin class Sunday morning. Good times.

Re: Pumping Iron with Zemekone and Icehog3
 

First day in the new gym. It's nice ... except that they got WD40 ALL OVER the damn bars. Kind of hard to lift when your hands keep sliding off the bar. :rolleyes:

That said, it's a nice place and I'm pretty happy with the equipment. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

On the parts of the bar you grip? That's just goofy, Dokk.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah ... I think the problem is that they left too much on the ends and it got transferred to the bar when people moved weights on and off. In retrospect, it wasn't WD40 -- it was a thicker oil-based lubricant and I saw a lot on the ends even when I was there.

Re: Pumping Iron with Zemekone and Icehog3
 

Just started lifting regularly again last week. Nowhere near the numbers you guys are putting up, but you gotta start somewhere, right? My new gym is 24hrs, which is great with the odd I hours I keep.

Re: Pumping Iron with Zemekone and Icehog3
 

Going regularly is much more important than worrying about how much you put up. With time and work, those numbers change anyway :2

Re: Pumping Iron with Zemekone and Icehog3
 

Got back in the gym this morning after taking most of last week off due to my schedule.

Crossfit WOD:
Thrusters (combined front squat and push press)
Pull ups

21-15-9 reps

Completed in 9:13 with 75lbs

Re: Pumping Iron with Zemekone and Icehog3
 

Too true. Haven't quite hit the groove yet where it's instinctive to go to the gym, still a bit of effort required to get myself out there, but it's getting easier.

Re: Pumping Iron with Zemekone and Icehog3
 

I used to have trouble going to the gym, I dont know about your situation exactly. But I would take my gym crap and go right from work. In my mind I had no excuse not to go, became part of my routine. Going home first then sitting around kills a lot of people.

Bench Tonight.
395x6, 3 rep PR. 6 Felt strong, think I could've gotten this for an 8. No spotter and shitty bench.
Dips
20 min cardio.

Conditioning work has been killing my lower body lifts. So Ive decided to do 2 low intensity days, days before deadlifts and squats, and 3 intense cardio days.

Re: Pumping Iron with Zemekone and Icehog3
 

Just laziness on my part. Also, if I'm not paying attention, I'll intend to go straight from work and look up and be at home. Yeah, if I go home first, I'll never make it out. There's way to much stuff to do at home. I also figured posting on here will help keep me accountable. Can't post progress if I haven't been to the gym. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

When I was getting started into going regularly, I would just throw a bag in the car in the morning with workout clothes/shoes in it and go straight there after getting off the train. Really helped get me into a routine.

Good squat this morning, 320x5 new PR. Press felt off, only got one rep of 135, 130 felt very heavy. Dead was ok, 295x2 to tie PR. I think I blew my load on the squat :D :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Did front squats today in the Crossfit WOD

I was pretty disappointed in my 3 rep max at only 135, but they are a lot different than back squats.

Re: Pumping Iron with Zemekone and Icehog3
 

Push-pull (chest-lats) plus tris today. It was fine. My bench sucked; but that's not anything new. Still getting used to the layout of the gym and the equipment.

Re: Pumping Iron with Zemekone and Icehog3
 

Gonna do chest/back today as well, Dokk, Great minds...

Re: Pumping Iron with Zemekone and Icehog3
 

agreed. front squats are rough. wait till you get into the 200-300 pound range and the bar feels like its going to crush your collar bone! :D

Re: Pumping Iron with Zemekone and Icehog3
 

Tonights workout-
Deadlifted 530x3, 3rd felt fast off the floor, held it for a minute decided to save the rest for conditioning.
Pull ups then some calf crap, tossed in some rows, hammer curls.
12 min conditioning + Frank = Pre-workout drink in trash can.

Feeling less fat.

Re: Pumping Iron with Zemekone and Icehog3
 

Did some speed work today, so not going heavy on anything. Squat, Bench and Hang Cleans.

Ok, so I need to switch up my workouts. I've been tossing a few options around, and I'd like to stick with a mostly full-body workout every time, as that seems to be working for me, and I like it. So, I was trying to come up with say, a 3-4 day split of exercises that centers around the core lifts - squat, dead, press, bench and power clean. I've seen a number of people posting on here about doing pushing and pulling days? I'm just unsure of what exercises to go with for each side in addition to the core. I hesitate to bench and press on the same day, because of the tricep component in each.

So here's what I am thinking to start with, just wondering if anyone can help me fill in some blanks.

Pushing days alternating:
Squat
Bench
?

Squat
Press
?

Pulling days alternating:
Dead
Pull-up
?

Cleans (hang, power)
Rows
Chins?

Re: Pumping Iron with Zemekone and Icehog3
 

I don't know if there's something different about our bars, my grip is shot, the grips have been greased, or all of the above. What I do know is that can't hold onto sh*t this week. :mad: Oh well. Sometimes sh*t happens. :rolleyes:

Hanging triplex, extra deads, pull-down abs, and pull-throughs. I'll do some more shoulder and arm stuff tomorrow before having an all cardio, all the time weekend. :r

Re: Pumping Iron with Zemekone and Icehog3
 

My bench SUCKS(!) and it ain't getting any better. Any pointers/tips to help me get past my plateau I'm stuck at?

Thinking about asking my gym to get some chains. Worth it?

Re: Pumping Iron with Zemekone and Icehog3
 

Do you do flat benches every workout? If so, change it up. Start with inclines or incline DBS for a workout, and do a few other chest exercises without doing any flat bench. Next workout, do some flat DBs but no flat bench. Then come back to the flat bench a couple workouts later.

If you already change up your routine, let us know what you do. I am sure some of the guys here will have some more suggestions.

Re: Pumping Iron with Zemekone and Icehog3
 

Not worth it IMO. Chains/bands I would say are for more experienced lifters, not something that you should mess with....Even guys who use chains/bands have a very regimented work out...

I dont know much about improving you bench. but heres what I would do..

Flat Bench less, or if you are work different grips..

Look at the biggest benchers in the world what are the two things they have in common. Huge Triceps, and huge lats...Do more exercises that incorporate the two..Also what is ur workout plan like? If you go in and try and max out everyday you won't get strong. Try a new rep/set scheme

Mostly, try new things, do more lat stuff. If you can wide grip pull ups Tricep presses, dips etc.

Re: Pumping Iron with Zemekone and Icehog3
 

If It were me I would do something opposite..Like if you are going to have a big push day also work a pull. This helps balance in your body, and helps you so you do not get really tight, prevents injuries etc. On your big bench days I would add Pull ups.

I would also say don't flat bench twice a week or back squat twice a week.

Maybe on your heavy chest day do lighter front squats? On your heavy back squat do a light military or incline press..I would def work Rows on one upper press, and pull ups on the other. No reason to do hang cleans and power cleans on the same day. Why not have one day where you do your power cleans and maybe do less reps heavier weight from the floor. and work up so when you get too heavy you can just work them into deadlifts?

People forget that Cleans are suppose to be quick explosive movements, so on these days you want to start with them and make them priority of the day. Everything after should be a supplement because they are so "complex"

here is what I might do

Day 1
Power Cleans (pull)
Overhead Press(Light and explosive)

Day 2 (heavy Upper body Press, light lower body press, but high rep pulls as your supplemental lifts)
Bench Press
Front Squat
Supplemental lifts include pull ups, dips, rows etc.

Day 3
Hang Cleans(light and explosive)
Seated Presses(I would have a heavier overhead press workout, Seated military DB)

Day 4
Back Squat(Heavy)
Incline Press(lighter)
Supplemental lifts include Leg curls, maybe good AM's, Glute ham raises. Another pull, trying to think

just a quick idea add in your auxilary lifts Day 4 kinda sucks because its 2 presses, but im trying to think about what else you could do Ijust through this together quickly, sorry hope it helps

Re: Pumping Iron with Zemekone and Icehog3
 

Drop the weight back and learn how to properly bench. A lot of it is technique. Then work your way back up. Like Daven said, heavy tricep and upper back / lats cannot be ignored for a big bench.
But this would be for powerlifting or pure strength. Think you need to be a little more precise about it. Hard to serve more than one master in the Iron game.

Re: Pumping Iron with Zemekone and Icehog3
 

A little background. I'm 49, about 6' 4.5". 210lbs. Always been week in the upper body (really skinny kid). Been lifting weights for about a year and a half. Wife says I'm looking pretty good.

Lately my workout has been something like this:

Chest/Tri day
Bench BB 2-3 set of 12 really light warm up
Bench BB 3 set of 8 to close to failure on the eighth of the third set.
Incline DB 3 sets of eight
Decline DB or Lying DB Tricep Extension 3 sets of 8-10
Cable Pullovers 3 sets of 10-12

Back Shoulder
Wide Cable Pulldowns 2-3 sets of 12 really light
Wide Cable Pulldowns 3 sets of 8 heavy
Cable Rows 3 sets of 8
One-Arm Dumbbell Row 3 sets of 8
Shrugs 3 sets of 8

Leg
Leg presses 2-3 sets of 12 really light
Leg presses 3 sets of 8 heavy
Squats 3 sets of 8
Leg Curls 3 sets of 8
leg extensions 3 sets of 8 heavy

Arm
BB curls 2-3 sets of 12 really light
BB curls 3 sets of 8 heavy
DB curls 3 sets of 8
Preacher curls (either machine or EZ Bar)
21's with BB (relatively light)

I alternatively do some abs and lower back stuff every gym day.



Looking at the following (got it off Bodybuilding.com):

Chest Day
*Lateral Raise: 3 sets of 10, 8, 6 reps *
*Flat Bench Press: 6 sets of 10, 8, 6, 4, 3, 2 reps *
*Incline Dumbbell Press: 3 sets of 15, 12, 10 reps *
*Flat Dumbbell Flyes: 2 sets of 25 reps *


Back Day
*Lat Pulldown: 3 sets of 10, 8, 6 reps *
*Bent Over Barbell Row: 6 sets of 10, 8, 6, 4, 3, 2 reps *
*Close-Grip Pulldown: 3 sets of 15, 12, 10 reps *
*Dumbbell Shrug: 2 sets of 25 reps *


Leg Day
*Leg Extension: 3 sets of 10, 8, 6 reps *
*Squat: 6 sets of 10, 8, 6, 4, 3, 2 reps *
*Lying Leg Curl: 3 sets of 15, 12, 10 reps *
*Leg Press: 2 sets of 25 reps *


Arm Day
*Hammer Curl: 3 sets of 10, 8, 6 reps *
*Skullcrusher: 3 sets of 10, 8, 6 reps *
*Barbell Curl: 3 sets of 15, 12, 10 reps *
*Close-Grip Bench Press: 3 sets of 15, 12, 10 reps *
*Cable Curl: 2 sets of 25 reps *
*Triceps Pushdown: 2 sets of 25 reps *

Thoughts?

Maybe do like Frank says go light for a while to work on technique and then start working up again? My triceps suck too, BTW. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Good Point Frank. I didn't learn to really bench till college. When learning and adjusting my bench dropped 25 lbs. But now that I know how to bench, I like to think I will never bench under 405...But thats just me being cocky..:ss

A couple pointers on technique that worked for me. I always thought about "making a big chest" as if you were posing and pushing your chest out. This tightens your lower back and your lats. Then I think about bringing my elbows in and lowering the weight in an arc. Then when you drive up pushing back towards the rack

Re: Pumping Iron with Zemekone and Icehog3
 

I always used to mental image of pushing something away from me. Helps me keep upper back tight and driven into the bench.

Re: Pumping Iron with Zemekone and Icehog3
 

the hardest part of the bench is form. Especially keeping the elbows tucked in. I find that wrapping the thumbs over the bar instead of under it, helps tremendously with tucking the elbows.

Re: Pumping Iron with Zemekone and Icehog3
 

Great for one time through, then you have to alternate exercises, order, reps, something. The body grows tolerant of the same stress quickly...so in other words, if you did that same chest routine every chest day, you would soon grow stale again.

Second time through, maybe alternate the order....do the dumbbell inclines before the flat bench. Or switch exercises....do incline barbell and flat dumbbells. Or do the higher rep sets with less weight on the flat bench, and heavier lower rep sets on the incline dbs. The point is, keep switching it up to keep your body (and mind) fresh.

I also don't see any shoulder (deltoid) work, you don't want to neglect that.

Re: Pumping Iron with Zemekone and Icehog3
 

Good advice. I'll try and mix it up a bit each week. I'll add in some arnolds and bent over DB delt raises to the back day.

Thanks!

Re: Pumping Iron with Zemekone and Icehog3
 

Good luck....kick some azz! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

On Friday, I did some time on the treadmill and then my boss (physical therapist) showed me some exercises to try.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for the input. I'm going for strength rather than hypertrophy, so I'll likely stick with lower reps at any given time, just varying between 5 reps at 85% 1RM heavy days, 5@70% medium and 5@55/60% light days.

After I posted, I thought about the squat thing as well, and figured I could do front squats instead of back one day, so nice to see that coming from you as well.

Interesting point about doing pushing and pulling in one workout, and one I hadn't realized, so thanks :ss I'm taking a week off for vacation after shack, so I'll probably start this then.

As for this weekend, I was lazy on Saturday and went to the beach instead of the gym... Spin on Sunday.

Re: Pumping Iron with Zemekone and Icehog3
 

No problem! Good luck with everything...Just a little FYI you can build strength by doing high rep work. A good pyramid scheme would be something like 12-10-8-6-12 The last set is more of a failure set than a work set, I think you need to have more volume than just 3 work sets at a certain weight/percentage, I would do at a minimum 5 sets of 5 and if you going to just do 3's prob. close to 10 sets...Those would each give you an approx 25-30 reps at work weight. This would still be considered a strength builder

Re: Pumping Iron with Zemekone and Icehog3
 

Did our Crossfit WOD this morning:

Good warm up, then
Body weight deadlift ladder (1st min-1 rep, 2nd min-2 reps,.....)
When you can't complete the reps for that minute, run 1 mile.

I went a little light on the weight at 185 (I'm closer to 195), and finished the 7th rnd. I got half way through the 8th, and my lower back said no more. Total of 30 reps in 7:30.

I'm sure I'll feel this getting out of bed tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

did legs today to start off the week. super-sets of stiff-legged deads (from 135 to 275) and leg presses (from 2p to 12p). followed that up with some leg extensions (haven't done those in about a year), pull-throughs, and pull-down abs. followed with a bunch of stretching.

Re: Pumping Iron with Zemekone and Icehog3
 

I tried those pull down abs during my last workout and didnt like it. It didnt feel like it was targeting my abs much.

Re: Pumping Iron with Zemekone and Icehog3
 

They involve a lot more stabilizers, which is why I like them -- they're a functional, complex ab exercise that helps the squat and dead. As far as really targeting the abs, something like a cable rope crunch or leg raise is probably better.

Re: Pumping Iron with Zemekone and Icehog3
 

Absolutely.....my maxs at 2-3 reps has gone up considerably since adding a lot of high rep work on alternating days a couple years ago.....helped me out big time, and cut down on shoulder and elbow injuries too.

Re: Pumping Iron with Zemekone and Icehog3
 

High Rep? I can't count past 5 =(, but I could tell you what 85% of my 3rm is including light bands =(

Re: Pumping Iron with Zemekone and Icehog3
 

405 x 5 for Bench tonight, did some dips then some kaz extensions. 20 min cardio then bounced. GF was mad I was only at the gym an hour :confused:
:ss

Re: Pumping Iron with Zemekone and Icehog3
 

She wanted you out of the house so she could watch shark week alone?

Good workout this morning. Squat 320x5 3 sets (tie PR), Press 135x5 (tie PR) and Dead 305x2 (PR).

Re: Pumping Iron with Zemekone and Icehog3
 

No idea, I've stopped trying with women. I just work, not hit them, and avoid the bar. I figure that's asking enough...

Pulled tonight
550x2 felt like a ton, crap bar at commercial gym. Real deadlift bars spoil me.
Pull ups good mornings rows and abs.

Rolled out of the gym. Felt kinda lazy because I skipped cardio.

Re: Pumping Iron with Zemekone and Icehog3
 

Felt strong (for my weak ass) today. Hit two personal records today: DB flat bench 70s x 4 & DB 1-arm row 115s x 6. Did some other stuff, too (incline DB, hammer strength declines, 204lb dips, overhead triceps extensions, etc.) ... all icing compared to the bookend PRs. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Congrats on the PRs, Dokk!

Off day for me, back for a double-dose tomorrow. :)