Should i go 4-split?

[silverwex]

you're squatting:

8x70kg (154lbs)
8x80kg (176lbs)
8x90kg (198lbs)
(+the bar)

when ive been working out for nearly a year and am only doing 4 sets of 3-5 reps with 75kg! wow! well done.

btw i include the bars weight (20kg) in all my exercises.

 

[Rumpsteak]

well done.

Well... I've been cheating a bit

Been training badminton for some years, where you almost stand in a squatting stance all the time. You also do a lot of jumping. Therefore, my legs are far better trained than my upper body. So I expect to make the biggest gains there (the upper body that is). Also, keep in mind I'm quite heavy myself (6"2, 86kg)

Good luck on your squats.

 

[semag]

goin all the way down, right bro?

 

[Warboss Alex]

Arse to grass, no bouncing or lockouts.

And try a widowmaker while you're at it.

Semag mate, is there any protein in this thread?

 

[semag]

Originally posted by Warboss Alex
Semag mate, is there any protein in this thread?

I dunno... if there was, we might come back to find it gone, as you'd have devoured it.

LOL... I swear, sometimes you sound just like the In-Human himself

 

[Warboss Alex]

It's 1am and I'm frickin' hungry.

(and the missus is unavailable.)

 

[Rumpsteak]

goin all the way down, right bro?

Yup. I have big legs and a big ass, ok?

It's chest/tris day tomorrow. I'll see what I can do in flat bench and put it up here. It's surely not impressive...

 

[semag]

Hey warboss... you see that thread over at intensemuscle called "An perfect example of getting big and strong and than getting lean" ???

They're just talkin about powerlifters that diet down, impressive sh!t. The guy is a ripped tank.
http://www.midwestbarbell.com/totalelite/index.php?showtopic=1110&st=0&p=15343&#entry15343

(at the top)

 

[Warboss Alex]

Yep, I saw it. Just goes to show that strength gains = size gains, and that Dante's got it spot on (again).

 

[semag]

heh... maybe i should pull that out and make a post out for everyone to see (i doubt everyone reads this deep into threads...)

 

[Warboss Alex]

No, because 90% of people here would see his 'before' pic and go "Eww, I don't want to get that big and lose my sixpack!"

(when they're only really a buck sixty-five, if that.)

 

[semag]

lol....

hey now bro, when you start making fun of little people, don't get their bodyweights too high, remmeber i'm only pushin 200 lbs... gotta start somewhere

PS: I gotta go throw 2 eggs in a blender and a couple scoops of whey

 

[Rumpsteak]

What's a widowmaker?

 

[Warboss Alex]

Something I'm seriously having to reconsider at the moment ..

 

[semag]

Originally posted by Warboss Alex
Something I'm seriously having to reconsider at the moment ..

Exactly my sentiments on monday, as my head was pounding and i was feeling queasy.

Rump: The widowmaker method (as per Dante's instructions) goes like this -

1) work up to 6 reps by whatever weight you can do for 6. Let's use my numbers on monday, although i normally don't like to post numbers, because it makes me feel small

260x6
260x5 (failed on 6)

2) Then, we go to 70-80% of the weight and do 20 reps.

195 x 16 (failed, damnit, then reracked it) + 4

 

[Rumpsteak]

Sounds pretty painful.

 

[Rumpsteak]

My workout today was completely pathetic. Like I wrote in the initial post of this thread, I have some problems with tris.

I started out with flat bench:

5x40kg

Then I felt "wtf - I'm just hitting my tris, not my pecs". So I tried changing to a wider grip - No difference, did some reps with varying grip. I could only feel weight in the tris all the time, nothing in my chest. So I added 10kg to see if I would feel anything in my chest - Nope.

5x50kg

I then moved on to incline DB bench to see if I could hit my chest, but no, tris were getting tired but still not feeling anything in the chest.

I was desperate to work my chest so I tried a few other exercises:

Dips 1x5 + 1x4 (only bw@87kg). This one felt mostly in the tris.

Seated flies (machine) 8x54kg + 6x61kg - This was the only place were I felt my pecs working a bit, but my arms were pretty tired already so I couldn't do it very well.

At the end I did some skullcrushers, just for the hell of it:
8x15kg
6x20kg


Wtf is wrong with my chest exercises???

 

[semag]

how wide is your grip on flat...
index finger on the rings?

Do some decline bench

make sure your shoulderblades are ****ed in and pulled back

 

[MindOverMatter]

rumpsteak - stop lifting the bar up all the way!

at the bottom of the movement, the bar should be right at your chest level, then lift it up about 5 inches. don't lift it all the way up or strengthen your arms. that makes your tris work hard.

lifting the bar 5 inches up makes the pecs do most of the work, and tris barely come into play.

here is a photo of what I mean:

http://img.photobucket.com/albums/v632/Mind_Over_Matter/benchright1.jpg

while the range of motion is small this way, you will find that it is much harder to do due to the fact your triceps barely help. this focuses 90% on pectorials. also, you will have to use lesser weights at first, since it's harder this way. don't worry about that, you will go up in numbers fast, and will have a much much better chest to show for it.

 

[Rumpsteak]

Alright thanks for the tips guys. I extended my arms fully. I tried different grip widths but they all seemed to be messing with my tris instead. I'll try the 5 inch thing next time.

I don't think weight is the problem. I could have done 2x8x50kg but I felt it was useless since I would just kill my tris, thus I went on to try out other chest exercises and to find out what I did wrong.