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Training advice for lagging shoulders and chest.

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stephen9069IconTraining advice for lagging shoulders and chest.24-08-2012 @ 20:52 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Can anyone give me some training advice on ways to improve my shoulders and chest strength my legs and back are coming along really well just feels like these 2 areas are lagging a little.
VanillaGorillaIcon...24-08-2012 @ 20:54 
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the UK's leading expert in bio mechanics
Member 1973, 7385 posts
As you've given us so much detail about what you're doing already it should be easy... Roll-Eyes
stephen9069Icon...24-08-2012 @ 21:01 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
VanillaGorilla said:As you've given us so much detail about what you're doing already it should be easy... Roll-Eyes


Thats my last shoulder work out

SHOULDERS

MILITARY PRESS (OLYMPIC BAR)

60kg X 10
65kg X 7
70kg X 5
75kg X 2
80kg X 2
85kg X 1
80kg X 2
75kg X 2
75kg X 2
75kg X 2

My personal best on this was 95kg

SHRUGS (OLYMPIC BAR)

60kg X 15
70kg X 15
80kg X 15
90kg X 15
100kg X 15

DUMBELL SIDE RAISES

20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)

DUMBELL FRONT RAISES

20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)

ONE ARM DUMBELL PRESS

Right hand - 20kg X 6. Left hand - 20kg X 6
Right hand - 25kg X 6. Left hand - 25kg X 6
Right hand - 30kg X 6. Left hand - 30kg X 6
Right hand - 35kg X 4. Left hand - 35kg X 3
Right hand - 40kg X 1. Left hand - 40kg X FAIL.
stephen9069Icon...24-08-2012 @ 21:04 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
VanillaGorilla said:As you've given us so much detail about what you're doing already it should be easy... Roll-Eyes


That was my last chest session

CHEST

BENCH PRESS (OLYMPIC BAR)

60kg X 12
70kg X 12
80kg X 12
90kg X 12
100kg X 12

The most iv managed on here is about 122.5kg for 1 rep

CABLE FLYES (WEIGHT IN EACH HAND)

30kg X 12
35kg X 12
40kg X 12
30kg X 12
30kg X 12

INCLINE DUMBELL PRESS (WEIGHT IN EACH HAND)

30kg X 6
32.5kg X 6
35kg X 6
30kg X 6
30kg X 6

CHEST PRESS (MACHINE - PLATE LOADED)

100kg X 6
105kg X 6
110kg X 6
105kg X 6
100kg X 6

My chest is by far my weakest part.
brownbearIcon...24-08-2012 @ 21:07 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
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100x12 and a max of 120?!?
milsyIcon...24-08-2012 @ 21:16 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 320, BP 220, DL 322.5
862.5 kgs @ 135kgs UnEq
Depends what you wanna do if its bodybuilding I havnt got a clue if you wanna up your pressing numbers up knock all that s**t on the head and go back to basics do that for 6 weeks and you you find your weaknesses then add the assistance in to build up them weaknesses

Press variation 3 times a week

Work around 2,3,4 reps

For sets of 8-12

Above 80% of your 1 rep max
stephen9069Icon...24-08-2012 @ 21:19 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
brownbear said:100x12 and a max of 120?!?


Yeah my last session the week before when i kept the reps low and i mean it was a real struggle on the 125kg

BENCH PRESS (OLYMPIC BAR)

100kg X 10
105kg X 7
110kg X 5
115kg X 2
120kg X 2
125kg X 1

DUMBELL PRESS (WEIGHT IN EACH HAND)

35kg X 6
37.5kg X 6
40kg X 6
40kg X 6
40kg X 6

CABLE FLYES (WEIGHT IN EACH HAND)

30kg X 10
35kg X 10
40kg X 10

MACHINE CHEST PRESS (PLATE LOADED)

80kg X 12
80kg X 12
80kg X 12
80kg X 12
80kg X 12

INCLINE DUMBELL PRESS (WEIGHT IN EACH HAND)

30kg X 6
32.5kg X 6
35kg X 6
30kg X 6
30kg X 6
VanillaGorillaIcon...24-08-2012 @ 21:22 
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the UK's leading expert in bio mechanics
Member 1973, 7385 posts
What Milsy said. Too much fannying around, not enough basics. Your shoukder sessions got bugger all pressing in it!
FazcIcon...24-08-2012 @ 21:23 
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Sports an extremely muscular arse.
Member 38, 7411 posts
SQ 230, BP 170, DL 260
660.0 kgs @ 93kgs UnEq
Your priorities are all wrong here man. You got 1 top single for your Benches and then all the rest of that fluff? DB Benches, Cable Flyes, Chest Press, Incline DB Press...

Reverse that order around, more work on the basics and THEN fill in with some fluff if needed.
stephen9069Icon...24-08-2012 @ 21:31 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Cheers for the advice lads going to take it all back to basics and try make some improvements on my lifts in the next couple weeks.
walkerIcon...24-08-2012 @ 21:36 
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Does not need Advice, knows everything.
Member 3505, 3509 posts
SQ 295, BP 182.5, DL 285
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stephen9069 said:
The most iv managed on here is about 122.5kg for 1 rep

Yeah my last session the week before when i kept the reps low and i mean it was a real struggle on the 125kg
125 X 1


I'm confused Confused ... your numbers say your PB is 120, you've said 'about 122.5' and last week you did 125x1? With 12 reps on 100kg you should be nearer to 140 1rm also..

And ditto what the others have said about your training, too much weird stuff if your goal is to get your lifts up Happy
stephen9069Icon...24-08-2012 @ 21:42 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
walker said:
I'm confused Confused ... your numbers say your PB is 120, you've said 'about 122.5' and last week you did 125x1? With 12 reps on 100kg you should be nearer to 140 1rm also..
And ditto what the others have said about your training, too much weird stuff if your goal is to get your lifts up Happy


Iv never really lifted with any kind of goal until the last month or so when i decided i wanted to go the strongman route but iv never really had much direction on what kind of routine to do and the one iv come up with is more along the lines for bodybuilding.
1369philIcon...25-08-2012 @ 02:08 
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doesnt work hard enough in the gym
Member 1492, 2126 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
The routines of two of the top guys recently caught my eye - both bench specialists

Scott Mendelson (715 raw bench)- does Benching and board presses - he made a point of saying he sees little point in dumbells, inclines or anything else for benching

Eric Spoto (600+ for reps raw bench) - routine looks something like - bench, close grip, dips, seated press

Both of these guys are built like tanks
shanejerIcon...25-08-2012 @ 07:35 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
Just read your log . Lol. At the moment you are just bodybuilding mate. Plus your pressing 2 days in a row then 5 off.
stephen9069Icon...25-08-2012 @ 09:20 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
shanejer said:Just read your log . Lol. At the moment you are just bodybuilding mate. Plus your pressing 2 days in a row then 5 off.


Yeah this is were i kind of lack the knowledge because iv spent so long training one way and without any set goal.

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