JC's Journal

[p.s.]

I will stick to what you suggested, the growth just from that was noticable when I looked in the mirror today. It's just wierd because doing the rear delt exercises I have to use unusually light weights compared to what I normally used to work with. Also it is unlikely for me to add on weight to that for next time and still get in 12 reps for those exercises.

If you can remain patient then you will get quite strong even doing the reps, as well as very large!

[JohnnyCage]

Wow really? That's awesome. I am patient, thanks alot for all your help.

[JohnnyCage]

I don't know if I can lift productively today, it is below 20 degrees outside and all my equipment is in the garage which is as cold, if not colder, then outside. I can stand the temperature, but running the risk of getting pnuemonia or a cold is my concern here. It's delts day so I guess I could bring the weight up to my room to lift, but I dont have a bench up there and thats what I use for rear delts and seated military presses. Think I should run the risk of getting sick?

[p.s.]

You do not need a bench to train delts, so you should be ok. Or just dress really warm and get your ass in the garage!

[JohnnyCage]

Thats exactly what I did. I feel that the bench is better for doing military presses sometimes that way all the work load goes on my delts and triceps. But I just got the hell in there and did my workout, and I'm fine other then the fact that I lost count of how many sets of lying one arm rear delt raises I was doing when my girlfriend called, so I think I did a set or two extra but that's not a problem. I always tell her I will call her back, and not to call me between 7:00 and 8:00 since thats my lifting time, but whatever. I'm convinced that she just loves to sabotage me.

[JohnnyCage]

I've been looking into PL'ing lately. PL'ing would be better for me and my goals. So I was wondering if anyone knows any good powerlifting workouts for chest + tri's, delts, back, and legs?

[p.s.]

I've been looking into PL'ing lately. PL'ing would be better for me and my goals. So I was wondering if anyone knows any good powerlifting workouts for chest + tri's, delts, back, and legs?

Generally a PLer should follow a basic heavy BBing type of workout but keep the reps around 5 to no more than 8 (light warmups) and only train in the 1-3 rep range when prepping for a contest.

[JohnnyCage]

I will PL sometimes. Mainly BBing now. I switched protein shakes from Amplify to Wheybolic Extreme 60, tastes like crap, I almost threw up drinking it but it does have alot of protein.

[JohnnyCage]

I read this thing that says the pyramid style is the best way to increase your bench by starting out at 70%1rm for 7-10 reps then ending at 100%1rm for 1 rep. Is this true? Or would I see more strength gains from using a few sets around the 5 rep range?

Also I changed my BBing routine slightly.
Ditching the Close Grip Bench Press for the Reverse Grip Bench Press, and after I finish 4 Reps of the RGBP I will try doing a static contraction or two with the RGBP, unless anyone thinks that is cutting it too close to overtraining the lateral head.

SO.. this is my new routine for BBing on triceps day

Warm Up Reps
Close Grip Tricep Cable Pulls  3x8-12
Reverse Grip Bench Press      4x8-12
Reverse Grip Bench Press      Static Contraction 75%1RM
Incline Skull Crushers           4x8-10
Overhead Extensions            3x8-10

[p.s.]

In all honesty if you do need to increase your strength then 3-5 reps is best, but if BBing is the goal then keep the reps up (8-12). I understand that you want a big bench (what young guy doesn't?) so try doing a couple of lower rep sets for only one basic compound lift and every other exercise is kept in a higher reps range.

No as for that tricep workout it looks ok, but the incline extension (skull crushers) and the overhead extensions are basically the same so I would suggest that you do maybe a reverse pressdown or a kick back type of exercise.

[JohnnyCage]

Oh I see what you are saying. I tried the Reverse Pull Down, never got the feel for it as it seemed akward, but I will keep at it then. So you think that using the static contractions for a rep or two in there is a good idea?

[JohnnyCage]

Just a thought reguarding my PLing, is it ok to lift on all the exercises in the 3-5 rep range? I heard that it is too much work on the CNS to lift 4 days a week using low reps with high weights. My workouts would look like this

Day 1
Bench Press Pyramid then 3 or 4 triceps exercises in 3-5 rep range 3 sets each

Day 2
Lat Pulls, T-bar, DB rows, Hammer Curls, Preacher Curls, Straight bar curls 3-5 reps 3 sets each

Day 3 off

Day 4
Military Presses, Shrugs, Delt Raises, Incline Presses, Wrist curls reverse wrist curls 3-5 reps 3 sets each

Day 5
Squat, Hamstring Curls, hack squats, calve raises, crunches, cable crunches, bicycles 3-5 reps 3 sets
but ab exercises high reps between 15-25 3 sets

Then the next week I would use light weight and work on speed strength. Is this good or is it too much for a body to handle?

[p.s.]

Why are you only doing bench on chest day? Shit you should add in inclines and dips at least. Bench can be done with lower reps but the inclines and dips should be kept around 8-12 reps. The tricep exercises should be kept in the higher rep range as well. This is due to the fact that triceps see more than enough heavy resistance with all pressing exercises, so higher reps and more concentrated effort for triceps and biceps is the way to go for growth.

For the most part low reps and extremely heavy weight do not always build muscle as it does strength, so pay attention to how the muscles being trained feel and if you are more concerned about the weight being lifted and not the muscle being trained then you going to heavy!

[JohnnyCage]

Thanks I will do that. I did the inline presses witht the shoulders but I will change that. I am more concerned about lifting heavier weights now, building muscle later.

[p.s.]

You appear to be ignoring your journal young man, and if that's your plan then that's up to you, but it is great for some of the other members to watch you (and those others that post journals) as you continue to make improvements.