jboy

Hey lazy and eagle, im doing this program from issue 39 PTC to but havent put up atraining log yet. after seing markos comments on weights that should be lifted for bench, deadlift and squat i needed to do this. so your not the only ones doing this program and im sure there are more of us out there. good luck to you both and anyone else on the journey

Fadi

Eagle, your overhead press may be in the wrong place for you. By over head press I take it you mean MP (military press). That exercise works your shoulders really well. It may just be too well in your case and therefore tiring your shoulder muscles a bit much to enable you to push properly on the bent rows and the incline bench press. See what happens if you do the MP after these exercises. Just an observation my friend.


Fadi.

__________________
Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

Josh_GTiR

I would have thought it would not hinder his Bent Row as it is a pull motion? It would hinder his Incline Press for sure, but I thought his Bent Rows would be fine? What is the reasoning Fadi?

Squats
Incline Bench Press
Deadlifts
MP
Rows
BB Curl

That is how I would go at it, Fadi may have a different formulation though.

Koncept

How come you missed the bench or did you just forget to write it up?

Right about your MP - you want to do it after your bench with an exercise in between to let your triceps and shoulders rest.

I've been using this:
Squats
Bench
Rows
Press
Deadlift
Curls

Josh's would also work but doing deadlifts so soon after squats is extremely tiring for my core/back.

eaglebay

Thanks for the tip guys, that is probably why I suffer so much on the bench. I usually just pump all the exercises I can while I have possession of the squat rack but I will defiantly change it up next time.

Fadi,
I was under the impression that a military press was with the legs standing together, I stand with mine about shoulder with, is this still a MP or an OP? Is it better so stand with feet together?

Koncept,
I could only use the incline bench this time, first time I have used it and felt ok

Jboy,
You should start a journal, your numbers cant be any lower than mine!

Josh_GTiR

EB, shoulder width for MP is fine. Just as long as there is no leg drive.

eaglebay

Cheers Josh, defiantly no leg drive here, love this exercise

eaglebay

My training log ended up in the washing machine tonight and relying on memory here!

Squats
30kg - 1x10 warmup
47.5kg - 3x10

Bench Press
35kg - 3x8

Bent Row
40kg - 3x8

Military Press
32.5kg - 2x8, 1x5

Deadlift
70kg - 3x8

BB Curl
27.5kg - 3x8

Swapped my bench and military around tonight on advice and what a huge difference it made. Breezed through the bench and struggled failing after 5 reps on the last set of the mp. I really want to work on my bench press so I am glad I will start finally seeing some progress from now, I was getting worried for awhile there!

Fadi

Josh, this terminology is only to be found in a bodybuilding gym. It would be wiser to think of your muscles contracting and then stretching. I mean how can a muscle push? There is no such thing. Every muscle pulls. When you bench press, what are you doing, pushing or pulling? Pulling of course. When the bar is travelling down, your pecs are stretching. When you're "pushing" up; your pecs are pulling/contracting together to force the weight up with the help of your triceps and front deltoids (which are also pulling). All these muscle fibers are pulling together just like we here at Ausbb pull together to get the job done.

Another reason that may be closer to home; think of a pre-exhaust exercise. Now would you pre-exhaust a smaller muscle that is needed by the major muscle or the other way around? Take the bench again, you would not pre-exhaust your shoulders or triceps by doing side laterals, MP,and French curls; but you would instead pre-exhaust your pecs by isolating them with flys so as to keep these smaller muscles from tiring and thus eliminating their wink link in a bench press (by keeping them fresher than the pecs).

The same with the bent over rows. Does not the MP work your rear deltoids? The same muscle is involved in bent over rows.

As a general rule; you always work your bigger muscles before your smaller ones. The only time for an exception to this rule is when you want to prioritise a particular muscle. Example: biceps before back due to a lack in bicep development whilst having a huge back. In this instance you'd want to hit the bis when you're nice and fresh and not when exhausted after having finished a brutal back workout. Leg curls before back squats would be another example of prioritising etc.

I hope I've cleared it a bit for you.


Fadi.

__________________
Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

Josh_GTiR

Thanks Fadi.