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#391441 - 04/22/08 02:59 PM Re: LilL Powerhouses routine [Re: Cord]
LiLPowerhouse Offline
Newbie

Registered: 08/02/07
Posts: 24
Tuesday:
Bench Press- 185x10, 195x8, 205x6, 225x3
Incline Dumbbell Press- 40x10, 50x10, 60x7, 75x5
Military Press- 70x10, 90x8, 110x5, 120x3
Skullcrushers- 75x7x6x6x5

I did feel like I was doing WAY to little, but it wasn't bad. Gotta move up on some like dumbbell presses I totally underestimated myself and bench press. Gotta work on form some more with military press, I think it's because I just did them on sunday. And my front delts were still a little sore, next week will hopefully be better

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#391442 - 04/22/08 03:12 PM Re: LilL Powerhouses routine [Re: LiLPowerhouse]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Remember with standing military press, that you lock out 'under' the bar. This means you look up and arch slightly to allow the bar to clear your chin on the way up, but as soon as the bar is clear of your forehead, you straighten up and contract the shoulder blades so the bar continues straight up and you end up locked out with perfect posture. If you fail to do this, you just end up sort of doing a steep unsupported incline press with a back arched like a banana . This motion also ensures that the shoulder engagement is more complete, and not just anterior dominant.
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#391443 - 04/22/08 04:19 PM Re: LilL Powerhouses routine [Re: Cord]
LiLPowerhouse Offline
Newbie

Registered: 08/02/07
Posts: 24
thanks.

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#391444 - 04/24/08 03:23 PM Re: LilL Powerhouses routine [Re: LiLPowerhouse]
LiLPowerhouse Offline
Newbie

Registered: 08/02/07
Posts: 24
Thursday

Squats- 200x10, 225x8, 275x5, 300x3
Good Mornings- 60x10x9x9x9
Rear Delt Raise- 10 each side x10x10x9x8
Weighted Crunches- 25x10x10x10x9
Plank

Comments: Wow. Haven't done squats in months. By the time I got to rear delt raises my legs were already sore from squats. Not used to doing that many reps so I was out of breath a lot, hopefully that will change . Liken the routine so far, can't wait until sunday!!

Question with Good Mornings. I try to keep my legs straight the hole time but I'm not that flexible anymore; is it ok to have them bend a little bit or do I have to deal?

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#391445 - 04/24/08 03:51 PM Re: LilL Powerhouses routine [Re: LiLPowerhouse]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Your knees should never be locked straight with goodmornings- you need them just short of locked, with your weight through the hips and heels of the feet. As long as you keep the back flat/arched, you will still feel a stretch in the hams and glutes.

I noted that your rear delt raise were done one side at a time- thats ok as long as you are not using the imbalance to 'throw' or 'swing' the weight backwards. If you are using momentum in this way, then switch to bi-lateral technique to remove that habit.


Edited by Cord (04/24/08 03:53 PM)
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Don't let the door hit ya' where the good lord split ya'
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#391446 - 04/24/08 04:02 PM Re: LilL Powerhouses routine [Re: Cord]
LiLPowerhouse Offline
Newbie

Registered: 08/02/07
Posts: 24
ya i'm gonna switch to doing them at the same time.

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#391447 - 04/25/08 04:14 AM Re: LilL Powerhouses routine [Re: LiLPowerhouse]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
The easiest way to keep your technique right for both, is to understand that the bottom of the movement in goodmornings is the exact body position you should fix to perform rear delt raises. With the Raises, never think that you are going to be lifting huge poundage- the leverage and motion will always limit you to comparatively smaller weights, but as long as you hit them hard, they are a superb exercise that really help overall back strength.
_________________________
Don't let the door hit ya' where the good lord split ya'
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#391448 - 04/27/08 01:20 PM Re: LilL Powerhouses routine [Re: LiLPowerhouse]
LiLPowerhouse Offline
Newbie

Registered: 08/02/07
Posts: 24
Sunday

Deadlift- 225x8, 275x8, 335x5, 400x3
Barbell Rows- 90x10, 110x8, 125x7, 150x5
Barbell Shrugs- 120x10, 140x10, 170x7, 200x5
Barbell CUrls- 95x7x6x5x6

Comments: Legs were still incredibly sore from squats because I haven't done them in months, hopefully that will change. Underestimated Barbell Rows and Shrugs, gotta move up a lot next week. Last set of Curls I had an explosion of strength, I thought only 4 reps would come but managed 6 so that's good. Can't wait until Tuesday!

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#391449 - 04/27/08 02:21 PM Re: LilL Powerhouses routine [Re: LiLPowerhouse]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Are you supposed to burn out? Just wondering...
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It's not because I can, but because you couldn't if you tried.


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#391450 - 04/27/08 04:07 PM Re: LilL Powerhouses routine [Re: THEGENERAL]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
you only go to burn out on ther last 1-2 sets of each exercise. the first sets you go to the last full positive rep you can get to. You know that feeling at the end of a rep, when you know that if you try another its going to be a half rep or require superhuman all out effort to get it? Just dont go for that rep.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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