Yep, I was watching a guy like that doing sitting cable rows today. Sure, he was doing the entire stack (250ish), but he was kipping so badly that I thought he was going to pop his spine right out of his back.
lowsound
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The official gym & weightlifting thread! rep #2
- Thread starter john turner
- Start date
- Status
Yep, I was watching a guy like that doing sitting cable rows today. Sure, he was doing the entire stack (250ish), but he was kipping so badly that I thought he was going to pop his spine right out of his back.
lowsound
Good form trumps more weight ANY day. In the long term, you'll be able to progress significantly further than with mediocre or poor form.
Kipping cable rows, eh? That is almost as good as the guy who does wrist curls with 1lb weights in my gym (it looks like something else altogether!)
Speaking of which, anyone use the Shake weight to tone their arms?
ian
Hey all,
How are things going in the world of bars, chalk, and plates? Any new PRs recently? I got a 385x2 deadlift about a month ago.
I got married on the 6th of this month, and took quite a long break while on honeymoon in HI. (BTW, I did not squat and deadlift that morning...). I just returned to it, following the crossfit.com main site workouts. My return to back squatting wasn't as glorious as I had hoped, but I managed to get 225 for 3. Taking 3.5 weeks off, sleeping & eating poorly clearly have an effect!
I did Turkish Get-Ups yesterday and the Sotts Press (a behind-the-neck press from the bottom of a squat position). I only used 20 lb DBs and a 16lb EZ curl bar, but my triceps hurt today!
ian
How are things going in the world of bars, chalk, and plates? Any new PRs recently? I got a 385x2 deadlift about a month ago.
I got married on the 6th of this month, and took quite a long break while on honeymoon in HI. (BTW, I did not squat and deadlift that morning...). I just returned to it, following the crossfit.com main site workouts. My return to back squatting wasn't as glorious as I had hoped, but I managed to get 225 for 3. Taking 3.5 weeks off, sleeping & eating poorly clearly have an effect!
I did Turkish Get-Ups yesterday and the Sotts Press (a behind-the-neck press from the bottom of a squat position). I only used 20 lb DBs and a 16lb EZ curl bar, but my triceps hurt today!
ian
I always do several variations of arm and leg swings before all lifting and running, if this counts.
New routines, specially focused on arms, opinions?
Im not telling the weight im lifting in shoulder press because im doing them on a machine wich weight count i dont trust, however i raise my weights in every series.
Day1, back and shoulders:
Shoulder Press
12
12
10
Narrow grip row:
12x50kg
12x55
10x60
8x65
Shoulder Press (again, i keep rising weights):
12
10
18
Wide grip row:
12x50
12x55
10x57.5
8x60
Dumbbell lateral rise:
12x5kg per arm
10x7.5
10x7.5
8x7.5
Upright row:
12x10kg
12x15
10x17.5
8x20
Day 2, Biceps:
Barbell curl:
12x10kg
12x15
10x17.5
10x20
8x20
Hammer curl:
12x5kg (per arm)
12x7.5
10x7.5
8x10
12x5
Concentration curl (seated curl):
12x5kg per arm
12x7.5
10x7.5
8x10
12x5
Day 3, pecs and triceps:
Incline bench press:
12x40kg
12x45
10x50
8x55
Bench press:
12x40kg
12x45
10x50
8x55
Lying triceps press:
12x10kg
12x12.5
10x15
8x17.5
Slightly inclined dumbbell flys:
12x10kg(per arm)
12x12.5
10x15
10x15
Triceps pushdowns:
12x30kg
12x35
10x40
8x45
And my workout days are:
Monday: Day1.
Tuesday: Day2.
Wednesday: Day3.
Friday: Day1
Im not telling the weight im lifting in shoulder press because im doing them on a machine wich weight count i dont trust, however i raise my weights in every series.
Day1, back and shoulders:
Shoulder Press
12
12
10
Narrow grip row:
12x50kg
12x55
10x60
8x65
Shoulder Press (again, i keep rising weights):
12
10
18
Wide grip row:
12x50
12x55
10x57.5
8x60
Dumbbell lateral rise:
12x5kg per arm
10x7.5
10x7.5
8x7.5
Upright row:
12x10kg
12x15
10x17.5
8x20
Day 2, Biceps:
Barbell curl:
12x10kg
12x15
10x17.5
10x20
8x20
Hammer curl:
12x5kg (per arm)
12x7.5
10x7.5
8x10
12x5
Concentration curl (seated curl):
12x5kg per arm
12x7.5
10x7.5
8x10
12x5
Day 3, pecs and triceps:
Incline bench press:
12x40kg
12x45
10x50
8x55
Bench press:
12x40kg
12x45
10x50
8x55
Lying triceps press:
12x10kg
12x12.5
10x15
8x17.5
Slightly inclined dumbbell flys:
12x10kg(per arm)
12x12.5
10x15
10x15
Triceps pushdowns:
12x30kg
12x35
10x40
8x45
And my workout days are:
Monday: Day1.
Tuesday: Day2.
Wednesday: Day3.
Friday: Day1
Are you skipping the big compound lifts (deadlifts & squats) completely?
While they have little in the way of direct involvement on the upper arms (tho deadlift will work your grip/forearms), they hammer your body so much that it gives a boost all round.
I've barely been at the gym recently, tho my core has certainly strengthened and my legs, shoulders and neck seem to be showing a bit of growth. (taken up Rugby again over the past few months, body was taking it's sweet time in getting used to so much CV!), and at the minute I have trouble walking, let alone doing anything else (sacroiliac ceased up a couple weeks back and I'm still getting pains/leg dying even tho the joint is freed up now
)
While they have little in the way of direct involvement on the upper arms (tho deadlift will work your grip/forearms), they hammer your body so much that it gives a boost all round.
I've barely been at the gym recently, tho my core has certainly strengthened and my legs, shoulders and neck seem to be showing a bit of growth. (taken up Rugby again over the past few months, body was taking it's sweet time in getting used to so much CV!), and at the minute I have trouble walking, let alone doing anything else (sacroiliac ceased up a couple weeks back and I'm still getting pains/leg dying even tho the joint is freed up now
)
i guess since this is my first year in. January 2nd brought in massive overflow of new year resolutioners
Thanks, man! I got some weightlifting shoes for Christmas & have been getting used to them for the past week. It was weird at first but I think they make a pretty big difference by elevating your heel a bit and adding left to right stabilization. Could be all in my head, but I feel more planted and natural with the shoes than I did without.
According to Rippetoe, squating in running shoes is like squatting on a mattress. I've been using Vibram Fivefingers, which seem to working ok.
I think I may get back into weights. Last time I lifted my squat was around 225 lbs which I would like to get closer to 250 in the future (I'm not going to big as a 135 lb guy who already have back problems from a injury that happened a few years ago) Have to work on my arms as well.
Today is light squat (80% of Monday's), overhead press, and deadlift. No PRs today - just putting in the time, moving weight around.
Clean:
3-3-2-2-1-1-1 Probably start at 185 & move up 10lbs per set from there and then...
AMRAP in 12:00 of:
5 ring dips or 2 muscle ups
10 Toes to bar
3-3-2-2-1-1-1 Probably start at 185 & move up 10lbs per set from there and then...
AMRAP in 12:00 of:
5 ring dips or 2 muscle ups
10 Toes to bar
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