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stephen9069 | Training advice for lagging shoulders and chest. | 24-08-2012 @ 20:52 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 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. | ||
VanillaGorilla | ... | 24-08-2012 @ 20:54 | |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | As you've given us so much detail about what you're doing already it should be easy... | ||
stephen9069 | ... | 24-08-2012 @ 21:01 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | VanillaGorilla said:As you've given us so much detail about what you're doing already it should be easy... 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. | ||
stephen9069 | ... | 24-08-2012 @ 21:04 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | VanillaGorilla said:As you've given us so much detail about what you're doing already it should be easy... 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. | ||
brownbear | ... | 24-08-2012 @ 21:07 | |
Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260638.0 kgs @ 98kgs UnEq | 100x12 and a max of 120?!? | ||
milsy | ... | 24-08-2012 @ 21:16 | |
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs 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 | ||
stephen9069 | ... | 24-08-2012 @ 21:19 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 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 | ||
VanillaGorilla | ... | 24-08-2012 @ 21:22 | |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | What Milsy said. Too much fannying around, not enough basics. Your shoukder sessions got bugger all pressing in it! | ||
Fazc | ... | 24-08-2012 @ 21:23 | |
Sports an extremely muscular arse. Member 38, 6253 posts | 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. | ||
stephen9069 | ... | 24-08-2012 @ 21:31 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 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. | ||
walker | ... | 24-08-2012 @ 21:36 | |
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | 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 ... 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 | ||
stephen9069 | ... | 24-08-2012 @ 21:42 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | walker said: I'm 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 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. | ||
1369phil | ... | 25-08-2012 @ 02:08 | |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 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 | ||
shanejer | ... | 25-08-2012 @ 07:35 | |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs 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. | ||
stephen9069 | ... | 25-08-2012 @ 09:20 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 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. | ||