Quick clips from a workout involving heavy bench and a few other accessory exercises. End of a minor strengthening phase to get bench press back to a normal level after shoulder surgery.
Bench press to heavy single
Close Grip triples
Incline Bench press up to a decent triple
Bent over Row sets of 6
Not shown Dips and pause chin up super sets
A very basic look at program design and using simple logic to create programs. Part 2 soon.
It isn’t all about your form. Often people who ask me details on technique have trouble accepting they just aren’t strong enough. This is especially true in the Olympic lifts. Do you really think you will be able to clean 100kg if your front squat is 80kg? Do you think you will be able to bench press 405lbs if you can only close grip bench 225? To be a strong person you need strong hands and a strong back. That is the foundation of everything. You can’t pick up more than you can hold on to and you can’t squat more than you can support with your lower back. Then internet has given us amazing resources to research strength but the most important message is lost. Do the work. Work your ass off in the gym. Over and over. Year after year. I am not saying technique doesn’t matter. It does, but people seem to be forgetting you have to be just plain strong to lift big weights. Lift hard and rest hard. Get stronger. While you do that, enjoy this video of a real man doing a man thing with lots of weight.
Since just about everyone carries a high definition camera in their pocket I encourage everyone to film themselves working out. Not all the time but at least enough so you can get a good idea of your technique or lack there of. Many people have a hard time being aware of where their body or body parts are in space. Watch someone trying to perform a good morning for RDL for the first time and how they can’t get the idea of pushing the hips back without excessive bending of the knees. They may not be able to feel this because they have never tried that motion before. By being able to immediately see what you looked like it can help people realize what they are doing wrong and/or implement coaching cues more effectively. In this gym we film a good bit and often review in slow motion immediately after the lift to work on small details especially in the Olympic lifts. It is difficult for anyone to feel their lower back rounding in a squat or being able to judge their own depth while looking straight ahead. You can’t really be a judge of the relationship of your hips and knees when looking at your own face. Cameras are great for this if you train by yourself. Even if you are inexperienced and don’t know anatomy very well most movements aren’t too complicated. If it looks wrong it most likely is. This doesn’t mean film every workout and post it online. There is a difference between analysis and vanity. Although, to write that I guess I performed an analysis of vanity.
Primarily for females who are experienced. Don’t do more than 2 days in a row.
B. Overhead Lunge (walking if possible)
3×8 per leg
C1. Seated Cable Row
C2. Incline DB Press
D2. Hyper Ext
Wk3-4: 3×8 (hold weight if needed)
D3. Any AB
One other ab exercise
B1. CG Bench Press
B2. Barbell Curl
B2. Rear Dealt Machine
C1. Lying DB Ext
C2. Cable Curl
D. Standing Row Elbows Out
15 min cardio
8 min jump rope
B1 Frt. Squat
Wk3-4: 2,2,1,1 (doesn’t have to be max weight. Just heavy and challenging)
B2. Box Jump (small box on and off)
D1. LEG Ext
D2. Overhead Side Bend (can use very small plates)
3x8 Per side
10 min decent pace cardio
B1. 3 way shoulder
B2. Single arm DB Preacher Curl on incline
B3. Single Leg Ext
C1. K Bell swing
C3. Rev. Grip Pulldown
Barbell Complex (do 1 rep of each exercise then next movement)
Only perform for 2-3 workouts then switch to something more conventional.
A1. Leg Curl
A2. Good Morning
B1. Walking barbell lunge
B2. Leg Press
C. Leg Extension (Hold each rep for 3 seconds at the top)
Rest 60 seconds then
D. Back Squat