Thatwaslight: 110 pls

[thatwaslight]

Delts.

BB BTN press

bar x 20

60 x 12

80 x 6

80 x 3

60 x 10

60 x 8

50 x 12

50 x 10

Rear delt flys

7.5 x 12

7.5 x 12

11 x 10

11 x 8

7.5 x 10

Rear delt machine flys

5 sets x 10 reps

Seated machine BTN press

15,12,10,8,6

side Laterals

3 sets x 12 reps

[trainlikeafreak]

how often do you do BTN press bro? and whats your opinion on in compared to normal BB press. i tried it but went really light and slow got a good pump but a bit scared to load up the weight. how low/high you press?

[soundsgood]

I do standing BTN press (haven't seen a seated rack but I guess you could do it in a power rack or smith seated ?)

Started light to get the form right (deep and deliberate) and loved how it seemed to hit medial delt more (maybe even a little bit rear delt?). Now I do them at the end if every delt train, usually superset with face pulls or rear delt flies. Go up to 2pps no worries, almost as heavy as normal military press.

[trainlikeafreak]

I do standing BTN press (haven't seen a seated rack but I guess you could do it in a power rack or smith seated ?)

Started light to get the form right (deep and deliberate) and loved how it seemed to hit medial delt more (maybe even a little bit rear delt?). Now I do them at the end if every delt train, usually superset with face pulls or rear delt flies. Go up to 2pps no worries, almost as heavy as normal military press.

yeah power rack bro...any reason why you do them standing?? im def gonna start doing more of these

[thatwaslight]

how often do you do BTN press bro? and whats your opinion on in compared to normal BB press. i tried it but went really light and slow got a good pump but a bit scared to load up the weight. how low/high you press?

ive started doing only BTN bro i think its a much better exercise and hits the rear and medials where as pressing in front is hugely front delts. i do them very slowly and carefully, in the past when ever i have hurt my delts its been from a jerking motion so i keep it really slow and controlled. you don't need alot of weight imo. i also set the power rack up so that the bar comes to my lips and no lower if im going so low i touch i do it at the end and only very light, not worth blowing out a rotator :shock: :shock:

[Android]

how often do you do BTN press bro? and whats your opinion on in compared to normal BB press. i tried it but went really light and slow got a good pump but a bit scared to load up the weight. how low/high you press?

ive started doing only BTN bro i think its a much better exercise and hits the rear and medials where as pressing in front is hugely front delts. i do them very slowly and carefully, in the past when ever i have hurt my delts its been from a jerking motion so i keep it really slow and controlled. you don't need alot of weight imo. i also set the power rack up so that the bar comes to my lips and no lower if im going so low i touch i do it at the end and only very light, not worth blowing out a rotator :shock: :shock:

Are these lips behind your neck? Or do you mean like below your ear kind-of level?

Can't say I've ever felt rear delts getting worked from a BTN press, the position of hands behind the head rotates my delts backwards and my Front delts do all the work. Intredasting tho

[thatwaslight]

how often do you do BTN press bro? and whats your opinion on in compared to normal BB press. i tried it but went really light and slow got a good pump but a bit scared to load up the weight. how low/high you press?

ive started doing only BTN bro i think its a much better exercise and hits the rear and medials where as pressing in front is hugely front delts. i do them very slowly and carefully, in the past when ever i have hurt my delts its been from a jerking motion so i keep it really slow and controlled. you don't need alot of weight imo. i also set the power rack up so that the bar comes to my lips and no lower if im going so low i touch i do it at the end and only very light, not worth blowing out a rotator :shock: :shock:

Are these lips behind your neck? Or do you mean like below your ear kind-of level?

Can't say I've ever felt rear delts getting worked from a BTN press, the position of hands behind the head rotates my delts backwards and my Front delts do all the work. Intredasting tho

Lol, at the height where if I'm pressing in front it's at my lips

[trainlikeafreak]

how does your stregnth compare with BTN and normal BB? you dod 6 reps on 80kg BTN so how heavy could you go for 6 reps on normal BB shoulder press??

[thatwaslight]

how does your stregnth compare with BTN and normal BB? you dod 6 reps on 80kg BTN so how heavy could you go for 6 reps on normal BB shoulder press??

not sure bro?? ill give it a whirl next delt day and see the diff

[thatwaslight]

going to test my max dead either tonight or tomorrow and start sheiko 29! booya!

[drizzt]

going to test my max dead either tonight or tomorrow and start sheiko 29! booya!

Woah really? :shock: Welcome to the dark side! Look forward to seeing what you think of it :cool:

[thatwaslight]

going to test my max dead either tonight or tomorrow and start sheiko 29! booya!

Woah really? :shock: Welcome to the dark side! Look forward to seeing what you think of it :cool:

haha just for deads at this point bro! but i'm sure this will lead to me to giving a full program a go!

[Luigi]

make sure to take a video bru

[thatwaslight]

make sure to take a video bru

will do homie

[crazyfacials]

for you qt pie

[thatwaslight]

first heavy bench session in 3 months tonight....fuarkkkk feelsgoodman hopefully in the next few weeks i can get back to where i was!! :dancing:

floor press

bar x 12

60 x 10

100 x 8

120 x 2

140 x 3

150 x 1

153 x 1

160 x 0

100 x 15

100 x 8

Hammer strength incline press

1pps x 10

2pps x 10

3pps x 10

3pps x 6

2pps x 10

Incline dumbell fly

10kg x 10

12kg x 12

16kg x 12

16kg x 12

20kg x 8

20kg x 8

12kg x 15

Cable cross overs (lol)

6 sets x 12 reps

[hhhh1]

where were you at before with benching, at your best?

also pretty sure you mentioned that your delts were taking over for benching (and not so much your chest) a while ago. seems like the same thing has basically happend to me. how do you even fix dat sht?

[thatwaslight]

where were you at before with benching, at your best?

also pretty sure you mentioned that your delts were taking over for benching (and not so much your chest) a while ago. seems like the same thing has basically happend to me. how do you even fix dat sht?

kinda hard to know bro as i tapered off the weight a bit before i blew my pec but relative to that session i would probably be able to get 160 x 4ish i guess.

if that starts happening bro drop the weight right back and focus on contracting your shoulder blades back as much as possible and slowing down the movement (alot) imo its near impossible to relearn proper form unless you lower the weight. give that a go and focus on really slow negatives, diff grips and also the plane of movement i.e tucking your elbows ect.

but over all please stay safe and keep of the v brah

[thatwaslight]

dinner:

xl chicken apricot

Margarita pizza

[Growth]

Dude, you did not manage to mow back both of those in one setting, surely???

Incoming rep if you did :shock:

[thatwaslight]

Dude, you did not manage to mow back both of those in one setting, surely???

Incoming rep if you did :shock:

2 bits of the vego one left for obvious reasons bro haha

[crazyfacials]

your food always managed to turn me on bro

[thatwaslight]

your such a cutie!^

Trained back tonight with small and trainlikeafreak at uni gym (aka indian aesthetic central)

the only thing i had to eat today was kfc (trololol) so i was really low on energy but managed an ok workout.

Rack pulls

bar x 12

100 x 10

180 x 8

260 x 7

280 x 3

still a looooong way to get back to my former strength on these but if i keep it up it shouldnt be too far away.

Lying barbell row

4 sets 10 reps x 2 dropsets at the end.

hammer strength pull over

1.5pps x 10

2.5pps x 10

3.5pps x 8 DS 10, 6

2pps x 235543543 DS 5439050

Lat pull down

4 sets x 10 reps

ripped a callous open so made gripping a bit difficult

T bar rows

5 sets SS with lat par pull downs

Rear delt db flys

3 sets x 12 reps

post workout was a whole chicken and nandos and a coke.

now that my lower back is nicely fatigued i have to clean the entire house so vacuuming ect is going to be a joy! brb hiring maid.

[Big john]

Dude, you did not manage to mow back both of those in one setting, surely???

Incoming rep if you did :shock:

2 bits of the vego one left for obvious reasons bro haha

I preferr the large Vegetarian

WITH EXTRA BACON!

srs

[thatwaslight]

^ lol fuark im frothing at the thought of that now!!! in on secret bacon pizza thread