Hi Simon
No nothing wrong with my shoulders. The only thing I can put it down to is my very long arms.
On the smiths with bad form admitted as I was only taking my arms to parallel I was pushing 85kg for 8 but as soon as I lower the bar to my neck its down to 45.The same with DB i was managing 35 but now i am loweing them to my shoulders its 20 to 25 max. Its just something I need to work on. I think my pressing will always be poor compared to my lifting. I am just not the right body shape to ever me a good powerlifter.

If anyone wants to give me advice on how to improve I am all ears as always.

Simon I am also going to have to drop the leg press as its hurting my hips with the high reps on mondays. The squats seem to be fine but I play squash on tuesdays & I found it really slowed me down. Perhaps do lunges in place of the leg press? What do you think?

Lunges are excellent, so no problems with those mate.

Dusty wrote:Thanks Rila
My traps seem to be running away faster than anything. They also always have a very mild pins & needles feel to them.

Bleh, if you want to see traps running away, have a glance at the Rilla pics...

Just like Si, I've wondered about your pressing strength compared to pulling, but I put it down to you being a rower?

I think my pressing strength will get better with a bit of time. Bear in mind I have only been training for about 3 months & have been rowing for 4 years. My bench press has definately got better & I recon give it 6 months my shoulder press will improve alot. I am not one to be beaten & now that I am better form wise on the bench & shoulder press thats got to help.

Week 6

Workout A – Light

Leg Press none giving my hips a rest today as I have a big squash game tomorrow
Incline DB press 12x20 12x25 12x25 12x25 12x20
Reverse, close grip pulldowns 12x63 12x70 12x77 14x91 pb
Military Press 12x40 12x50 rest pause at 8
Incline DB curls 10x15 10x15 5x20 8x15
Zederman curls (may of spelt that wrong) 10kg
Triceps rope extension 15x120 14x130 pb
dips 10xbw 8xbw

quick work out today 50minutes

I think it makes sence that your presses will lag initially but it'll all balance out.

Week 6 medium BW 92kg BF 15%

ATG Smith Squats warm up 10xbar 10x40 8x60 8x80 working 8x100 8x120 (need to up this next week)
Flat bench press 10xbar 6x60 4x90 4x80 3x75 6x70 7x60 (should not of tried the 90's)
RDL 10x60 8x100 6x130 6x150 pb (more in tank)
Penlay Rows 8x60 8x70 7x80 pb (made my abs hurt not experianced that before)
Military press 8x40 8x45 8x45 pb (getting better had to drop to 40 last week)
EZ bar preacher curls bar+ 8x25 8x30 8x32.5 pb (full rom)
Triceps dips bw 10 10 10 12 pb (may try the first set weighted next week)

Good session of pb's
I think I am trying too hard on the bench & maybe need to do more volume at around 70 before trying more as I am going to failure too much which seems to be impacting on my strength.
May try 180 next week on the RDL or may try rack deads.

question:- on rack deads do you use more weight than normal deads? or same weight but higher reps?

Where has the big Gym Gibbon went?

Hi All
The rowing season has just ended. I managed to get into the first crew this year which is in no small part due to all the gym work. So first a thankyou to all who helped with advice along the way especially Simon. I really missed my sessions but it was getting way to much rowing for 2 hours 4 times a week & still trying to fit in the weights.

Now I am back
I plan to do more on the ergo this year along with the weights & sticking to the weights all year but maybe only 2 sessions a week from march to september.

I hope to be following a cut down rowing plan called the pete plan consisting of 2 interval sessions & one longer row 5k plus per week & then doing weights after my row. I know thats not ideal but thats all the time i have if I want to remain a intact male.

So my question is this? Where do I start on the weights & what should I do? I have not lifted a weight since Feb

Cheers
Dusty

Feck me. Nice to see you back.

You should get your name changed to lazarus!

If you intend doing 2 sessions of weights per week then full body is the way to go.