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mon- hammer curls tues - preacher curls weds - ez bar curls thurs - cable curls fri- barbell curls sat - abs |
Abs should be everyday bro. Mine are 15" cold, flexed. I must be doing it wrong Posted via RS Mobile |
race to 20 inches http://i40.tinypic/.com/2ekhlvr.jpg |
yo wtf here i am sitting at barely 14" arms...12" of which are probably triceps time to run sheiko for biceps only |
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did 365 on bench for 10 sets and 2 reps Wow almost died Then did legs after Posted via RS Mobile |
17.5" arms checking in. Although they don't look it due to size of my upper body. Shoulders back and chest are full. Posted via RS Mobile |
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gonna hit 16 inches in a day brb |
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i always thought i have small arms, but my bicep flexed is 14.5" =\ |
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That guy is nuts lol! |
I smell a new RS challenge |
i think i found the best result for triceps is doing incline skull crush, you get that long head and the whole triceps activated. |
nice i also like paused dips...they're exponentially harder than regular ones |
must try paused sounds pretty sweet |
i just did barbell tricep extension 95lbs. feels pretty good. also did unracking for 385lbs bench 7 sec pause to get a feel for the weight... felt pretty good. soon. |
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Lol. 150lbs is good for me Kthx Posted via RS Mobile |
keep pushing and you will get there Posted via RS Mobile |
anyone interested in a post regarding my experiences with high frequency powerlifting? |
yesssssss Posted via RS Mobile |
Aware me bro Posted via RS Mobile |
basically, the bulgarian method is used commonly to describe hitting a 1 rep training daily max, followed by back off sets. a good primer is here Bulgarian style powerlifting program (long post!) | Training blog however, this not the only rep scheme to have benefits. i like having the freedom to pick and choose my rep scheme depending on how im feeling or what i feel like doing. I typically rotate between "rep max/max effort" days and "volume days." Rep Max Day/Max Effort this day involves hitting a heavy "rep max" at a number from 1-5. these arent true rep maxes where you're grinding it out super slowly with terrible form but fast rep maxes with good form. say for example, your 3rm of a lift was 405, (warmup) 315x5 335x3 375x3 385x3 405x3 from here you can choose to either go for a new heavy 3rm (remember i stress these are training maxes and not grinders) or you can go to backoff sets. sample back off sets would be 315 1x10 385 3x2 365 1x7 etc etc, the possibilities are endless use your imagination and try to always increase the overall volume! the other days i like more "volume" days. these are pretty much stereotypical 5x5 style workouts, however you can used ramped sets or straights sets. i typically keep these above 70% of my 1RM for my working set. common workouts 10x3 (my favourite...really really tough if you pick your weight correctly) 8x3 6x6 7x5 4x10 7x4 etc etc like i said, the possibilities are endless! use your imagination! exercise selection: on a typical day i typically perform two lifts. - some sort of squat, or some type of deadlift - upper body compound (bench and/or overhead work) Variations that i like squats: front, paused, low bar, high bar, deadlift: deficits, block pulls (dont really do these but ive heard good things), partial deadlifts, snatch grip deadlifts, high pulls, stiff legged, romanian bench: close grip, incline (dont do these, but they are effective), overhead work: strict press, seated press (don't do these personally, but effective), push press, behind the neck push press tailor your exercise selection to suit your weaknesses or your goals here are some sample templates! powerlifting specialist. this is characterized by a heavy reliance on performing the competition specific lifts. for example, overhead work is not emphasized: bench Press: 4x a week deadlift: 2x a week overhead work: 1x a week back squat: 2-3x a week front squat: 1x a week the one i enjoy doing - i.e. wanna train for general strength and conditioning, get in shape. add in some farmer walks, tire flips, for a strongman template! back squat: 3x a week front squat: 2x a week deadlift: 1x a week overhead work: 2-3x a week (i really like push pressing, its fun) conditioning tools that are useful for the lifter (generally speaking, any sport that requires coordination and/or explosive movements will help you lift by getting you in shape, increasing your coordination and power output) - sprints and its variations (hills) - strongman workouts - any high speed sport, rugby, football, hockey, etc - jumping sports: plyometrics, basketball, parkour - gymnastics type movements that will increase the power of your core - fight sports conditioning tools that are NOT useful for the lifter - long distance sssslllloooowwww running the most important part of training this way is: train with experienced lifters who can critique your form, always consult skilled lifters for tips, tricks, coaching or anything. youtube is amazing for this. become a "student" of the sport |
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