Stallion's Fitness Journal

[Quagmire911]

Ahhh, just as well it isn't BB curls. That would have been odd. Just as well MM was right.

Yeh, obviously there won't be anything on week one. Hopefully on week two it will catapult like mine did .

Will be interesting to see what condition your overhead work is in if you haven't done any. Maybe you will be lucky .

Good luck.

 

[Mad Manic]

Will be interesting to see what condition your overhead work is in if you haven't done any. Maybe you will be lucky .

Pretty bad I imagine, OH Press is one of the hardest lifts to build up.

MM

 

[shaunuk]

Hmm I dunno, my overhead press has gone up quite a bit over the last month where I didn't go any shoulder presses, but probably not as much as it would've done if I had done shoulder presses. I was doing heavy flat bench.

 

[Quagmire911]

Guess we will see.

Carry over will be different for everyone on different lifts. Genetically shoulders may be his strongest asset or his weakest.

 

[I-tallionStallion]

Yeah tomorrow we will all know...I'm not going to make an assumptions for the time being

MONDAY

Squats 3x5
1x5 295
1x5 300
1x4 F 305 PR Yup...i failed on the last rep...i only went parallel so i don't count it. Very angering cause i def could have had it

Decline weighted Situps - 2x10
1x10 - 60 lbs
1x12 - 60 lbs

Leg press 1x15 - 380 lbs PR

Goodmornings -
1x8 175
1x8 180 PR

 

[Quagmire911]

Good work, lets see what happens tomorrow!

The question is, overhead press or seated DB overhead press?

Remember if you do the overhead press not to use leg drive. Also put your dominant leg forward a bit, it reduces the pressure on your lower back.

I have seen conflicting evidence whether to use a full ROM on overhead press. I think it should be alright as long as it feels comfortable. If it feels uncomfortable when you bring the bar down to your chest then only bring it to the chin. I think this is a good policy to use. I have read IA and XX (IA moderator) write to bring it to the chin, but I saw a video of Mark Rippetoe coaching and his guys were bringing it to the chest. So anyone that reads this probably doing what I wrote above is a good idea. I didn't really notice any difference in weight/difficulty when doing it one way or the other so if you want to be on the side of caution just go to the chin. IA said you still get the same benefits as if you were to go to the chest, and indeed as I state above he says you are less likely to get shoulder strain.

Rippetoe also doesn't seem to get his guy to put the more dominant leg forward. That was Poliquin that said that. Here is the Rippetoe video:

http://www.youtube.com/watch?v=sebbhlKhs2E

Here is the article where Poliquin states the dominant leg statement:

http://www.t-nation.com/article/bodybuilding/the_lost_art_of_overhead_pressing&cr=

IA's is down at the moment so I can't get the thread.

Draw your own conclusions!

 

[Mad Manic]

Stallion, do BB Military Press from the squat rack. Feet shoulder with apart or slightly more, bar to chest with full ROM and do a slight push press on your first rep to get the set going. A much, much better exercise than the seated DB OH Press.

MM

 

[I-tallionStallion]

Quag and MM i really appreciate the suggestions and effort. Your help is always welcome. A standing overheadpress it is.

That overhead press article you gave me quag has really inspired me to do it. I know it will help my press a lot more. I'm sick of these dismal results on bench. Although i would really like to a ballpark number of how much i bench...would be interesting to find out.

I will try it with the foot slightly forward, and i will see whether or not i like it to the chest or chin.

 

[Quagmire911]

If you really want to bench, go for it!

According to Poliquin you should be able to do roughly 83% off the weight off flat bench for incline.

So say you use 210x5 on the flat bench, that would work out to 175x5 on incline. This is with a bench set at a 45 degree angle.

Of course because you haven't trained flat you would expect it too be lower. And in my experience incline doesn't carry over well to flat. This is what the guys on over on IA's say as well. When I moved from incline to flat I could only do 5-10lbs more. But now that I have trained flat the numbers are balancing out again.

Of course, everyone is different.

 

[I-tallionStallion]

Okay here is wednesday....I didn't feel quite as strong today, so i went with a slightly lower weight..

and i think i did this workout in the wrong order...oops just noticed that

Incline bench

175x4 i failed at the fifth but it wasn't my fault...my spotter got in the way and jumped in when he saw me struggling somewhat. My buddy wasn't there today so i get this incompetent spotters to help. ARGH!!!!! :cuss:

145x8 - thats all i could do on my own...i hope i did okay

Dips 3x6 i didn't mention that i do negatives, just about 15 lbs worth tho...
1x6

1x6
1x8- 10lbs negative

Skullcrushers 2x6 i felt pretty damn beat after dips...changing the reps on these a bit...sick of 3x8
30 1x6
35 1x8

OH press- ahhh i don't think i did so well, i could have added maybe a little more weight, but not much...i brought it to my chest, and had my right foot slightly forward...i def liked that better than just standing there straight

95 1x8
105 1x8 - struggled on the last 3...i'm sure i could have done a bit more...but eh...oh well...

 

[Quagmire911]

See how the incline goes next week, need a couple of weeks to tell what is going on, especially if you weren't feeling 100%. The numbers on the second set look about right. Next week I'd go in and put 180 on the bar and go for reps on the first set. If you get 3 reps or less keep the second set at 145, if you get 4-5 go for 150 on the second set.

The overhead press looks like it is a little lower than it should be, that is too be expected considering you haven't really trained it. It is hard to tell since you don't really have flat numbers. You should progress well on it. As you said though you weren't feeling great.

Why not bench in the rack?

 

[Mad Manic]

That's a very good OH Press tbh. You've done it last in the workout after all those inclines, dips and skulls, you did sets of 8 and you had a bit left in the tank as well. I bet if you did them first in a workout (for example) and trained it consistently you'd have a pretty good OH Press. Good stuff.

MM

 

[I-tallionStallion]

Yeah...i prob should have done 180. I didn't trust myself with the weight though, being that i haven't done that much in a month or so...i will def do it next week tho. I liked the format a lot...seemed easier heh...i would say i was at about 90% today...feels a little different now that i'm off creatine for the moment...maybe that's just me normal. Next week will tell

What in the smith machine Quag? Its no big deal really, i'll have my usual friend there next week to spot me.

Thank you very much MM ...i left dissatisfied tho...i really wanted to use 45 lb plates then 25 haha...guess we will have to see next week.

 

[Kerpal]

Posted this in wrong thread, sorry.

 

[Mad Manic]

Yeah...i prob should have done 180. I didn't trust myself with the weight though, being that i haven't done that much in a month or so...i will def do it next week tho. I liked the format a lot...seemed easier heh...i would say i was at about 90% today...feels a little different now that i'm off creatine for the moment...maybe that's just me normal. Next week will tell

What in the smith machine Quag? Its no big deal really, i'll have my usual friend there next week to spot me.

Thank you very much MM ...i left dissatisfied tho...i really wanted to use 45 lb plates then 25 haha...guess we will have to see next week.

You're using creatine? How come? What is it like? I've never taken it before.

MM

 

[Quagmire911]

Geee MM, I am surprised mass monster doesn't know about creatine.

Stallion, I mean benching in a power rack...

As for the OH press, you weren't feeling 100% so see how you do next week. You did do it at the end I suppose, try it second next week. As for MM saying "very good tbh!", hes being a tool and going against what I say as always.

 

[I-tallionStallion]

My lame gym doesn't have one...its like 15$ a month, and its mostly machines and bench presses. There are only 3 barbells in the whole gym haha...and that has to be divided upon the huge amount of people that go there. Thankfully everyone is stupid, and they do everything on the billion machines they have there. They even have an express section for a thirty minute full body workout (several machines in a row)

MM...i started using CE about two months ago because of all the good things i heard about it...despite it tasting awful haha I've tested N.O. Explode before (that stuff tastes great). To be honest, i don't get any kind of rush from it (it's suppose to get you pumped, working harder, lifting heavier, and speed up muscle recovery) but i continued doing the cycle cause i bought the damn thing for 19-20$...For all i know it works. I wouldn't say recommend it...but if you want a natural supplement, give it a try. Might make your guns even bigger because of the water swelling

 

[Quagmire911]

Was it Ethyl Ester or monohydrate?

 

[Mad Manic]

Geee MM, I am surprised mass monster doesn't know about creatine.

Stallion, I mean benching in a power rack...

As for the OH press, you weren't feeling 100% so see how you do next week. You did do it at the end I suppose, try it second next week. As for MM saying "very good tbh!", hes being a tool and going against what I say as always.

No if you knew anything about overhead press you'd realise those are good numbers considering it's end of the workout, first time and did sets of 8 with a bit left in the tank. There's potential there. And I do know about creatine, just never took it. And I'm not a mass monster.

MM

 

[I-tallionStallion]

Well you may want to look into 'CE' MM, it isn't steriods and its cheap and lasts quite a while. May be worth a purchase.