back to basics

[deegee]

im not rdy to change yet we will see what happens over the next month or so.

Fair enough sometimes it just takes a small break through and you are away again.

[Varven]

Jono how about BB incline and Flat dbs.. like Growth, to help get past the sticking point.

Or even Decline BB presses !

[jono]

Jono how about BB incline and Flat dbs.. like Growth, to help get past the sticking point.

Or even Decline BB presses !

its highly unlikely that i would do any bb work because it hurts my shoulders. i tried about a year ago with light weight on bench .. like 80kg or somthing and it hurt shoulders. so i never tried again

[sponge]

that was a year ago man. give it a go, try different grips etc

[Varven]

Jono... as Ash would say: The flat bench bb has been sent from hell to torment the shoulders of any male who stepped into a gym.

The ROM on an incline BB bench is considerably different. Ask the DC guys again.. theyre a great fan of Incline BBs and hate flat BBs.

Give it a go.. start light for the first 3 weeks. Dont think about the weight.. focus on form. Im the same as you.. always use dbs for everything until i got stuck and went onto bb.. the first 2 weeks were pure agony.

A whole different set of muscle neurones as well as fibres are involved. Also muscle memory forces you to try and perform the same motion with the bar as you would with the DBS. get some1 to spot you: they will pick up on the tiny things you cant see.

for instance: my wrist and forearm position were very very awkward, but perfectly normal for db work. Iron out these differences with a low weight and you will find its good man. Give it a go for a while bro... it seriously works.

[Marcus]

If you don't make any progress with your next two workouts, I think you should drop that exercise. At the end of the day you need to progress.

I don't flat bench anymore because I feel like it doesn't do anything for me. I always find my shoulders take too much of the load.

Declines are highly rated by the DC boys - I tried them on Friday. It felt awkward, but I'm sure it will get better over a few workouts.

[jono]

that was a year ago man. give it a go, try different grips etc

yeah it was a long time ago

[jono]

Jono... as Ash would say: The flat bench bb has been sent from hell to torment the shoulders of any male who stepped into a gym.

The ROM on an incline BB bench is considerably different. Ask the DC guys again.. theyre a great fan of Incline BBs and hate flat BBs.

Give it a go.. start light for the first 3 weeks. Dont think about the weight.. focus on form. Im the same as you.. always use dbs for everything until i got stuck and went onto bb.. the first 2 weeks were pure agony.

A whole different set of muscle neurones as well as fibres are involved. Also muscle memory forces you to try and perform the same motion with the bar as you would with the DBS. get some1 to spot you: they will pick up on the tiny things you cant see.

for instance: my wrist and forearm position were very very awkward, but perfectly normal for db work. Iron out these differences with a low weight and you will find its good man. Give it a go for a while bro... it seriously works.

this is a possible course of action, however i would like to see how i go over the next few weeks before i make any sort of descision

[jono]

If you don't make any progress with your next two workouts, I think you should drop that exercise. At the end of the day you need to progress.

I don't flat bench anymore because I feel like it doesn't do anything for me. I always find my shoulders take too much of the load.

Declines are highly rated by the DC boys - I tried them on Friday. It felt awkward, but I'm sure it will get better over a few workouts.

yeah progress is the name of the game. well see how it goes.

[deegee]

Well I guess you have made up your mind, it will be interesting to keep a watch on your journal!

[jono]

Well I guess you have made up your mind, it will be interesting to keep a watch on your journal!

i havnt made up my mind i just think it would be stupid to change without sticking to it for a while longer, could just be im hacing a hard couple weeks etc

[jono]

thurs

back attack!!!!!!! !! !

DL

60*6

100*6

140*4

165*4 !! :grin:

170*2 !! :grin:

light.. weight.

awesome progress on the dls once again. its crazy.

chins

5

4

3

3

not bad

lat pulldown

70*6

70*6

70*5

progress here too

close grip cable row

80*6

90*6

90*6

90*4

big gains here

1 arm db row

lbs

100*6

130*4

130*4

these felt super heavy this week. prolly due to all the other hammering i gave my back. :grin:

awesome workout

[Marcus]

Nice deads Jono, you're nearly at the magical 4pps.

Have you thought about giving up chins? I'm just not progressing at all so I've dropped them. When I get my BF down more I'll give them a try again.

[Growth]

Holy shit mate! At the rate your progressing with DL's youll be hitting 5 pps soon.

I see your chins are starting to come to the party too, do you think maybe those heavy DB rows are bringing it up? I still think you should give weighted chins a go sometime, just add a 10 kilo weight and im sure you would rep about the same, lol, i sound like a broken record trying to tell everyone to do weighted chins, it really works though!!! :grin:

[jono]

Nice deads Jono, you're nearly at the magical 4pps.

Have you thought about giving up chins? I'm just not progressing at all so I've dropped them. When I get my BF down more I'll give them a try again.

thanks man.

i really hate chins, but they make a big diff to my back so ill just keep on hitting them and try to add weight some time

[jono]

Holy shit mate! At the rate your progressing with DL's youll be hitting 5 pps soon.

I see your chins are starting to come to the party too, do you think maybe those heavy DB rows are bringing it up? I still think you should give weighted chins a go sometime, just add a 10 kilo weight and im sure you would rep about the same, lol, i sound like a broken record trying to tell everyone to do weighted chins, it really works though!!! :grin:

lol i havnt hit 4pps yet man :grin:

honeslty i just think ive been hitting the chins a lot harder recently, also im working hard on latpulldown and rows... so it prolyl all helps.

yeah i will try added weight one in a few weeks mayb

[Ash]

Good going that man!!

[sponge]

man its hard doing back stuff after deadlifts, despite this your dumbell rows are pretty high. Not to mention your deadlift, you truly have iron in your veins.

[jono]

Good going that man!!

thanks man

[jono]

man its hard doing back stuff after deadlifts, despite this your dumbell rows are pretty high. Not to mention your deadlift, you truly have iron in your veins.

im pretty used to starting my back workouts with deads now,

guess you just need to get used to it.

my back workouts have been awesome last few weeks.

[deegee]

great progress on the back work jono

[jono]

great progress on the back work jono

thanks man :grin:

[jono]

friday

delts

mp

20*8

20*8

40*4

60*4

90*5

90*4

90*3

db laterals

lbs

20*6

30*6

40*5

40*4

cable laterals

40*6

40*6

30*8

**no rear delt work, they were SORE from yesterdays back workout. whole back feels killed :grin:

tri

cg bench

60*6

60*6

80*4

90*4

90*4

bhind head db ext 1 arm

lbs

20*10

30*4

30*4

pushdowns

lbs

120*10

150+10kg plate*8

150+15kg*5

150+15kg*4

150+15kg*4

1 arm rop ext

lbs

50*8

60*4

50*5

made some progress on some things today. not that happy with the delt/tri workouts ive been having for the last little while. need to try some new things. today i changed the order of the tri stuff. still wasnt happy lol. so ill just keep trying things till im happy with it

edit: also i ripped ANOTHER pair pants today :? not cool. this time it ripped down the front of one leg. im gonna run out of stuff to wear soon

[Growth]

**no rear delt work, they were SORE from yesterdays back workout. whole back feels killed :grin:

Yeah do you find that you dont really need to do much rear delt work? My rear delts arent really lacking and i never work them directly. I think DB rows really kill them and mine are often still sore from back day as well.

edit: also i ripped ANOTHER pair pants today :? not cool. this time it ripped down the front of one leg. im gonna run out of stuff to wear soon

Geez mate, your growing at a crazy rate! Keep it up! Are you sure it wasnt YOU who did the cgi work in that hulk add :grin:

[jono]

**no rear delt work, they were SORE from yesterdays back workout. whole back feels killed :grin:

Yeah do you find that you dont really need to do much rear delt work? My rear delts arent really lacking and i never work them directly. I think DB rows really kill them and mine are often still sore from back day as well.

i dont traing rear delts when they are alrdy sore, if they are not i train them.

edit: also i ripped ANOTHER pair pants today :? not cool. this time it ripped down the front of one leg. im gonna run out of stuff to wear soon

Geez mate, your growing at a crazy rate! Keep it up! Are you sure it wasnt YOU who did the cgi work in that hulk add :grin:

lol its weird. my weight is still the same... but my clothes are not fitting as well.

btw im not actually very big lol. 100 @ 5'10 isnt that big. i consider myself skinny. im sure many other gym goers would too.