anabolic's road to anabolism

[anabolic]

thanks suj

chest, back, shoulders

Bench - 70x9, 70x7
WG pull-ups - BWx9, BWx5 (lol)
Wide dips - BW+10x9, BW+10x7
Yates row - 85x8, 85x8
HCPP - 35x7, 35x6
Seated calf raise - 75x10, 75x10
2 sets rotator cuff work

Pretty good session. Was scared to push myself further on bench since there was no-one else in the gym lol. Happy with my bench technique now I think. Annoying how my pull up and chin up endurance is so terrible lol.
First time doing HCPP properly. Very weak on these, had slight twinge in shoulders, I think it was because I'd already done dips beforehand. If it happens again next week I may swap it with the shoulder work on Friday's session. Nonetheless really felt it working my shoulders when doing them.

[musefan]

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haha thanks man, i have to be honest though my form is quite terrible, i have a lot of trouble with them because my legs are so long lol so my back does tend to round a little bit. I'm gonna drop it to like 120 next session and work on form because there's no excuse for it really.
I'm not quite up to 20kg on lateral raises yet though haha.
Yeah size is probably the main priority but I enjoy the whole package really (size/strength/healthy living). I don't play any sports anymore but I would like to get into sprinting, more to aid my bodybuilding rather than vice versa.

20kg on bent over lateral raises isn't as impressive as your deadlift! lol You would put the guys at my gym to shame even if you dropped down to 120kg!

Careful with your shoulder twinging. I've managed to strain myself from heavy dips and bench. So I am off pressing for a few weeks. Check out some rotator cuff exercises too. Ive just started doing them and I will add them to my routine.

[anabolic]

Yeah, I've just introduced them into my upper workouts last week. Hopefully it should really aid my pressing skills. That sticky seems a bit confusing though cos one of the links the guy says to do it as a warmup, but in another link it says never do rotator cuff exercises before a workout. So I just stick em at the end to be safe.

[musefan]

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Yeah, I've just introduced them into my upper workouts last week. Hopefully it should really aid my pressing skills. That sticky seems a bit confusing though cos one of the links the guy says to do it as a warmup, but in another link it says never do rotator cuff exercises before a workout. So I just stick em at the end to be safe.

From my few days of looking at stuff I've got the impression that a warmup weight is something you can do for high reps easily(which means it is a light weight)so something like a 2kg dumbell. A light weight allows a good stretch without fatiguing yourself.

I've also read you shouldn't do a proper rotator cuff routine before a workout that involves pressing. I think what I read somewhere suggested 48 hours rest between your rotator cuff exercises and pressing exercises.

If anyone reads this and doesn't agree, please butt in as I am relatively new to RC training

[anabolic]

Legs and arms

ATG front squats: 65*10, 65*8, 65*8
Deadlifts: 120*6, 120*6
DB curls: 18*10, 18*8
Tricep pushdowns (V-bar): 15*10, 15*10, 15*8
Hammer curls: 18*7
Seated calf raise: 75*10, 75*9

First time doing front squats properly and god do I love them . Form with them was ok I think. Deadlifts I dropped 30kg to try and work on my form but I still think it's lacking, I will post a vid up in a few mins to see if anyone can give me some tips. Good session though I reckon. Arms are getting stronger gradually as are calves.

[anabolic]

here's the vid of my deadlifts.
Jesus, first time I have videod myself and even I can tell the form is horrible. This is 120kg so you can imagine what my form was like when I was lifting 165 lol.
Can anyone advise what I could do to help my deadlift, because the weight didn't feel that heavy picking it up and gripping it, I just had extreme difficulty getting into a position where my back was straight.

[stronglikewood]

HI mate, hopefully these links will work for you.

Mastering the deadlift

Part 1

TMUSCLE.com | Mastering the Deadlift - Part 1

Part 2

TMUSCLE.com | Mastering the Deadlift - Part 2

The second part dissects the deadlift into parts to help perform the exrecise.

It looks like you need to lower you hips but the articles will explain it better than I could.

[cheef]

some good lifts there mate

[anabolic]

Cheers cheef, and cheers for those links SLW, it was a good read, course it's a different thing putting it into practice. Think I'll drop the weight even further next week to perfect the form.

[musefan]

Hey anabolic, check these vids out they are very informative.
CrossFit Exercises
On your keyboard press: Ctrl+F, that does a search of the webpage. Then search 'deadlift' the Mark Rippletoe ones are worth watching and the others too.