Rookie: Road to rippedness and first comp

[thatwaslight]

"50x10 PB" I'm going to guess you're going to heavy. Control the weight.

Lol What can you row bigskinny

[bigskinny]

"50x10 PB" I'm going to guess you're going to heavy. Control the weight.

Lol What can you row bigskinny

What you row an what weight you should use for better lats are not one in the same.

Sometimes I would go heavier then this weight, though today I will be rowing less then 50kg. :pfft: Also, the million different position's you can use will influence the weight. Today I will be pulling right back down to my hips during rows. In an attempt to target my lower lat's. Hence with lighter weight. Be sure to always arch your back.

[Shutupandsquat]

"50x10 PB" I'm going to guess you're going to heavy. Control the weight.

Lol What can you row bigskinny

What you row an what weight you should use for better lats are not one in the same.

Sometimes I would go heavier then this weight, though today I will be rowing less then 50kg. :pfft: Also, the million different position's you can use will influence the weight. Today I will be pulling right back down to my hips during rows. In an attempt to target my lower lat's. Hence with lighter weight. Be sure to always arch your back.

Dorian Yates always went "too heavy" and his back was kick ass. Sure, I shouldn't be making the comparison between Rook and Dorian; but whatever works for the individual.

[PeterDolan]

I can row the 50's and I'm lighter than rook, some people are strong, some aren't, not attacking you but sounds like you are the latter if you think 50kg is heavy for rows

[HarryB]

Lol What can you row bigskinny

What you row an what weight you should use for better lats are not one in the same.

Sometimes I would go heavier then this weight, though today I will be rowing less then 50kg. :pfft: Also, the million different position's you can use will influence the weight. Today I will be pulling right back down to my hips during rows. In an attempt to target my lower lat's. Hence with lighter weight. Be sure to always arch your back.

Dorian Yates always went "too heavy" and his back was kick ass. Sure, I shouldn't be making the comparison between Rook and Dorian; but whatever works for the individual.

Ummmm bigskinny, just cos someone can do you something you can't, doesn't mean they have to cheat to do it. It's something that always comes up on the boards. One guy looks at the weight he does, compares it to what someone else does and then assumes the other guy must be cheating like a mofo or have terrible form or something. Somehow it never creeps into his mind that maybe that guy is just stronger in that movement than he is!

[Shutupandsquat]

What you row an what weight you should use for better lats are not one in the same.

Sometimes I would go heavier then this weight, though today I will be rowing less then 50kg. :pfft: Also, the million different position's you can use will influence the weight. Today I will be pulling right back down to my hips during rows. In an attempt to target my lower lat's. Hence with lighter weight. Be sure to always arch your back.

Dorian Yates always went "too heavy" and his back was kick ass. Sure, I shouldn't be making the comparison between Rook and Dorian; but whatever works for the individual.

Ummmm bigskinny, just cos someone can do you something you can't, doesn't mean they have to cheat to do it. It's something that always comes up on the boards. One guy looks at the weight he does, compares it to what someone else does and then assumes the other guy must be cheating like a mofo or have terrible form or something. Somehow it never creeps into his mind that maybe that guy is just stronger in that movement than he is!

Harry; you can't even incline bench 140! You cheat like crazy!

[bigskinny]

Peta an SUS make some good points. Harry. no fella... Re read my post. This is BB, not not power lifting. Dorian would never sacrifice weight for form. (so I'm not sure where you get your too heavy peta) Not trying to put anyone down. The reality is most people row with fucking shit form. They tend to make dramatic back improvements once they start doing correctly. With regards to weather Rook is one of those people. I guess I shouldn't assume. just had a feeling...

[HarryB]

Dorian Yates always went "too heavy" and his back was kick ass. Sure, I shouldn't be making the comparison between Rook and Dorian; but whatever works for the individual.

Ummmm bigskinny, just cos someone can do you something you can't, doesn't mean they have to cheat to do it. It's something that always comes up on the boards. One guy looks at the weight he does, compares it to what someone else does and then assumes the other guy must be cheating like a mofo or have terrible form or something. Somehow it never creeps into his mind that maybe that guy is just stronger in that movement than he is!

Harry; you can't even incline bench 140! You cheat like crazy!

sssssssshhhhhhhhhhhhhhhhhhhhhhhhh!

[Shutupandsquat]

Peta an SUS make some good points. Harry. no fella... Re read my post. This is BB, not not power lifting. Dorian would never sacrifice weight for form. (so I'm not sure where you get your too heavy peta) Not trying to put anyone down. The reality is most people row with fucking shit form. They tend to make dramatic back improvements once they start doing correctly. With regards to weather Rook is one of those people. I guess I shouldn't assume. just had a feeling...

I get where you're coming from; but when I row heavy (40's for me) my form is good and starts to shit out after 7 reps, but if I still hit another 3 reps, despite them only being half reps and the muscle is fatigued, I still feel it like crazy. If Rookie can feel it, then he's doing it right. You do bring up a good point, but it's an assumption so yaknow.

[HarryB]

Peta an SUS make some good points. Harry. no fella... Re read my post. This is BB, not not power lifting. Dorian would never sacrifice weight for form. (so I'm not sure where you get your too heavy peta) Not trying to put anyone down. The reality is my people row with fucking shit form. They tend to make dramatic back improvements once they start doing correctly. With regards to weather Rooks is one of those people. I get I shouldn't assume. just had a feeling...

I had to read it twice just to make sure, but yep still seems like you think he's doing something you can't so he can't be doing it right!

Now the fact you make the assumption is what I was getting at. Oh and just in case you haven't yet, try watching Branch Warren train? NO picture perfect there! Just so you can see everyone's idea of good form is different.

What feeling did you have? Was it envy leading to annoyance and finishing of with self justification? Just sayin!

[startinfromscratch]

bigskinny=huck?

[HarryB]

Huck off... couldn't be!

[Shutupandsquat]

bigskinny=huck?

[Rookie]

What the Huck is going on here???!!!! LOL I go to the gym to train and come back to Big Skinny rattling off about correct form

Big Skinny: The 50kgsx10 was with straps, my form was all good up to 8 reps and cheated on the last two.. Not like I cheated from rep 1, that would be stupid... Yes I did feel it in the lats, they are hurting like fark today which goes to show they must have worked.

Today was quads, was quite drained after yesterday's big back session so some strength has dropped but I'm sure it'll be back up next week.

Intensity: 5- Squats were good, since I couldnt max out to potential on the first set we went for more reps on all the other sets, and as advised by Weener Lad and Genetic Freek, I increased the intensity and focused on feeling muscle: Heavy leg press and lunges were done after squats.

Planning: 5- I just planned on thrashing the quads as much as possible, with weight and with techniques like constant tension and dropsets etc. Nutrition was good, sleep the night before was underdone so will need to get onto that

Execution: 4.5- Squats dropped by 2 reps, which I understand because I trained back last night :doh: Coach said chest the day before quads is ok, which is what I have been doing, since back is a large bodypart it is taxing on the body.

Quads: Squats: 160x2, 140x5, 120x10, 100x12- quads were pumped here, nice and ready for the onslaught ahead :twisted:

Nautilus 45 degree leg press: 3.5PPSx12, 3.75PPSx10, 4PPSx8, 3.75PPSx10-DROPSET!-3.5PPSx10, 3PPSx10, 2PPSx10, 1PPSx15, no platesx 20

:shock: The coach got me doing dropsets after my top set and he assisted a rep on the last few sets, quads were totally pumped and I just rolled out of the leg press... couldnt stand up... No time wasted and straight onto lunges

Lunges- Single leg constant tension: 20kg platex20reps per leg-DROPSET-BWx20 per leg, 20x20- DROPSET-BWx20

No locking out on all reps, I was on the ground catching my breath after this, the coach said I need to really kill my quads and said he'll help/torture me with some different training methods

All in all it was a very good session, quad pump was ridiculous and lasted 30mins after the session so had to sit for a while at the gym before I could walk around :oops:

Tomorrow will be Hams, delts and tri's

Rookie

[PeterDolan]

I think DB rows are a little more taxing on your spinal erectors than you realise and are probably the reason for the drop in squats but it's not your usual split so not a lot to worry about. You feel hams are good to go the day after squatting?

[HarryB]

What the Huck is going on here???!!!! LOL I go to the gym to train and come back to Big Skinny rattling off about correct form

Big Skinny: The 50kgsx10 was with straps, my form was all good up to 8 reps and cheated on the last two.. Not like I cheated from rep 1, that would be stupid... Yes I did feel it in the lats, they are hurting like fark today which goes to show they must have worked.

Today was quads, was quite drained after yesterday's big back session so some strength has dropped but I'm sure it'll be back up next week.

Intensity: 5- Squats were good, since I couldnt max out to potential on the first set we went for more reps on all the other sets, and as advised by Weener Lad and Genetic Freek, I increased the intensity and focused on feeling muscle: Heavy leg press and lunges were done after squats.

Planning: 5- I just planned on thrashing the quads as much as possible, with weight and with techniques like constant tension and dropsets etc. Nutrition was good, sleep the night before was underdone so will need to get onto that

Execution: 4.5- Squats dropped by 2 reps, which I understand because I trained back last night :doh: Coach said chest the day before quads is ok, which is what I have been doing, since back is a large bodypart it is taxing on the body.

Quads: Squats: 160x2, 140x5, 120x10, 100x12- quads were pumped here, nice and ready for the onslaught ahead :twisted:

Nautilus 45 degree leg press: 3.5PPSx12, 3.75PPSx10, 4PPSx8, 3.75PPSx10-DROPSET!-3.5PPSx10, 3PPSx10, 2PPSx10, 1PPSx15, no platesx 20

:shock: The coach got me doing dropsets after my top set and he assisted a rep on the last few sets, quads were totally pumped and I just rolled out of the leg press... couldnt stand up... No time wasted and straight onto lunges

Lunges- Single leg constant tension: 20kg platex20reps per leg-DROPSET-BWx20 per leg, 20x20- DROPSET-BWx20

No locking out on all reps, I was on the ground catching my breath after this, the coach said I need to really kill my quads and said he'll help/torture me with some different training methods

All in all it was a very good session, quad pump was ridiculous and lasted 30mins after the session so had to sit for a while at the gym before I could walk around :oops:

Tomorrow will be Hams, delts and tri's

Rookie

Good work Rookie.. yeah they all got a bit carried away.. I tried to calm things the HUCK down but didn't work!

And yeah legs after back = a bad idea for us pansy bodybuilders. I do legs, chest, back and delts over a 4 day split and do biceps and stuff whenever I fit them in. Means I get a bit of a rest for my lower back in between legs and back and my elbows and delts get a bit of a rest between chest and delts.

[Rookie]

I think DB rows are a little more taxing on your spinal erectors than you realise and are probably the reason for the drop in squats but it's not your usual split so not a lot to worry about. You feel hams are good to go the day after squatting?

Good point there PD, could feel it in there when I did them too. Hams feel fine the day after squatting bro, the only limiting factor there would be the lower back from squatting which would prevent me from going heavy on deadlifts/RDL's... well we'll see how I go tomorrow. How do your hams feel after squats bro?

[Rookie]

Good work Rookie.. yeah they all got a bit carried away.. I tried to calm things the HUCK down but didn't work!

And yeah legs after back = a bad idea for us pansy bodybuilders. I do legs, chest, back and delts over a 4 day split and do biceps and stuff whenever I fit them in. Means I get a bit of a rest for my lower back in between legs and back and my elbows and delts get a bit of a rest between chest and delts.

Cheers big Harry, yeah mate for sure :oops: Makes perfect sense bro, I'll definitely keep that in mind. Next week will be crammed since I have to work a lot full days, so will only be able to hit the gym 3x next week so it'll be chest, legs, back and will fit in delts and arms where I can

[bigskinny]

Was it envy leading to annoyance and finishing of with self justification? Just sayin!

yes that was it.. :?

[HarryB]

Was it envy leading to annoyance and finishing of with self justification? Just sayin!

yes that was it.. :?

I thought so.

[PeterDolan]

My hams feel fine but I wouldn't know how rooted they are cause I've never hit them the day after quads

[Rookie]

My hams feel fine but I wouldn't know how rooted they are cause I've never hit them the day after quads

True, will be interesting since my quads will feel like concrete since I did "heavy" LP and lunges... damn I know why you said to do them instead of extensions, totally killer eh especially when doing them constant tension single legged :shock:

[PeterDolan]

I think they can still give great separation too. More than anything, they feel like cardio! A quad damn motherfucker of an exercise

[Rookie]

I think they can still give great separation too. More than anything, they feel like cardio! A quad damn motherfucker of an exercise

Hell yeah, was breathing hard as.. Do you think they're ok just for pre comp or would you include them in the off season too?

[bigskinny]

Replacing extensions with lunges? extensions should be a quad staple exercise. IMO Good workout Rook. Sounds like you're getting alot of pump. :grin: