How to Fight "All Show and No Go"

[davidI]

Here's an article that seems to support your higher volume training theory. http://www.t-nation.com/free_online_...adlift_lessons

[scboss]

Originally posted by davidI
Here's an article that seems to support your higher volume training theory. http://www.t-nation.com/free_online_...adlift_lessons

Yeah realistically you could squat 5-6 times a week if you got the balls to do it lol. Im gonna stick to 3-4 tho haha

My new split is

Front Squats
Rack Pulls
Bench Press
DB Rows/Kroc Rows
Tricep Pushdown

Back Squats
Sumo Deadlifts
Standing Shoulder Press
Pullups
Bicep Curls

Gonna be rockin this for 4-6 weeks 1on 1off

Today I did
215 5x5 front squat
325 5x5 Rack Pulls
195 4x5 bench Press
120 4x5 Kroc Rows
160 4x6 Tri pushdown

Not use to these full body workouts anymore but feels awesome

[scboss]

Quick Update
Last few weeks have been awesome. Ive been mixing it up a bit to work on my grip and techniques a bit more with some tempo training.


Todays workout

Back squats 3x3 @245
Clean low pulls 3-1-1 tempo 4x5 @205
Bench 4x5 @215
DB Row 4x5 @110
Farmer Walks 40yrd X3 @ 80/100/120

Im usually good for 120 on the walks and rows but the cleans destroyed me. Felt so awesome after

Biggest thing is ive been dedicating a lot more time to stretching and warmups and im seeing a huge difference.Its been helping the form on a lot of lifts

[brucebanner]

Training is paying off Steve! Caught the pictures you put up on FB yesterday and your numbers are improving. Keep up the good work man.

[89coupe]

Originally posted by warcaster
Been a while since I updated

Today I did some Incline DBs for the first time in a while. Was gonna do 90x8 but ended up hitting a new PR for 11 on the last set. All this strength training is paying off huge



55 lbs to go! And im hungry as shit!

Why so shallow with your dumbells? Noticed the same with your bench?

[scboss]

Originally posted by bruceod
Training is paying off Steve! Caught the pictures you put up on FB yesterday and your numbers are improving. Keep up the good work man.

Thanks bro

Originally posted by 89coupe


Why so shallow with your dumbells? Noticed the same with your bench?

Do you mean not going low enough? With bench I always try to touch my chest without bouncing

With incline dbs ive always just gone to 90. Do you feel a bigger difference when going lower?

[Tej.S]

Originally posted by warcaster
Do you mean not going low enough? With bench I always try to touch my chest without bouncing

With incline dbs ive always just gone to 90. Do you feel a bigger difference when going lower?

It looks fine lol. Safety is your number one priority, depth can be built over time. You mentioned that you touch your chest with regular bench and if that's the case, you don't HAVE to touch your chest with those 90's. Obviously that much more range makes it a lot harder, but there's already enough stimulation to cause growth from touching your chest in the regular bench. Don't listen to bro-scientists, do what works for you. Keep up the good work

[89coupe]

Originally posted by warcaster


Thanks bro



Do you mean not going low enough? With bench I always try to touch my chest without bouncing

With incline dbs ive always just gone to 90. Do you feel a bigger difference when going lower?

Yes, you look a little unstable. I know you are a trainer and know your stuff but I think you would agree with me that good form is far more important then how much weight you can push.

Watch a gymnast and see how he stretches his muscles to the extreme with perfect control, and strength. You will gain just as much size and strength with less weight using better form and a longer range of motion.

Just my 2cents

[Tej.S]

While I agree that 89coupe does have a valid point about range of motion, comparing a gymnast to a bodybuilder.. Apples to oranges?

[89coupe]

Originally posted by Tej.S
While I agree that 89coupe does have a valid point about range of motion, comparing a gymnast to a bodybuilder.. Apples to oranges?

I don't think Warcaster is trying to look like a bodybuilder, correct me if I'm wrong.

[Tej.S]

Oh, I was under the impression he was(judging by his workouts) haha. Maybe I was just wrong then, my apologies

[scboss]

Actually I bounce between strength and bodybuilding because I love to train both. The reason why I dont go to far below 90 on incline dbs is because I want to keep my shoulders safe and have constant tension on my chest.

Do I want to look like a bodybuilder? No. But it is the best way to throw on size and give my joints/ligaments a break from strength training.

Plus if you dont like the feeling of a good pump you are not a man

[Tej.S]

^ You could always tuck your elbows in

[scboss]

Originally posted by Tej.S
^ You could always tuck your elbows in

Yeah when I do it with the bar its not a problem. When I do that with dbs I feel it even more in my shoulders and tris. I have incline dbs saturday so ill mess around with it then

[scboss]

Man todays workout was exhausting but definitely cleaned up the incline dbs

3X3 5-5-1 tempo squats @ 205
4x5 sumo deadlifts @ 315
4x5 vgrip pulldowns @210
4x5 incline dbs @ 85
4x5 barbell bicep curl @ 85

Shoulder was feeling it a bit on the incline so didnt go any heavier. Def noticed a difference going all the way down tho.

[anhsicun]

i want to start training to get stronger but i was wondering, what is consider strong for a person 5,7 160 lbs with small bone structure. trying to get a idea what goals i should set for my self.

these are my current numbers for some of my lifts


db bench press 4 x 5 - 60lb

back squat - 4x 5 - 160 lb

deadlift - 4x 5 - 165 lb

db curls - 4x 6 - 35 lb

[max_boost]

^^^
http://www.exrx.net/Testing/WeightLi...hStandards.htm

[KRyn]

Strong @ 74kgs would be something like...

240kg Squat
152.5kg Bench
280kg Deadlift

[403ep3]

Originally posted by KRyn
Strong @ 74kgs would be something like...

240kg Squat
152.5kg Bench
280kg Deadlift

You're almost there Max_boost!

[scboss]

Originally posted by anhsicun
i want to start training to get stronger but i was wondering, what is consider strong for a person 5,7 160 lbs with small bone structure. trying to get a idea what goals i should set for my self.

these are my current numbers for some of my lifts


db bench press 4 x 5 - 60lb

back squat - 4x 5 - 160 lb

deadlift - 4x 5 - 165 lb

db curls - 4x 6 - 35 lb

For now just try to 2x your bodyweight for squats and deadlifts and 1.5x for your bench. At this you will be way stronger then the average person.

Remember that technique is everything and you will eventually get to the numbers posted above. Im not even close to mine but I plan on being there one day