[quote]The Mighty Stu wrote:
just for curiosity how are your working loads?
not 1rm but loads which you train usually…
thanx /AS USUAL/
While I make to claims to being a powerlifter, I do realize that for a middlewight bodybuilder, I’m probably on the stronger end of the spectrum. I don’t have my journals with me at the moment (lunch break at work), but I can give a few figures of what I typically work with.
For chest, I always start with inclines, and will usually work with between 275 and 295 for a few sets of 6-10 depending on how my joints are feeling. I don’t go for forced reps or anything like that, and once I feel my form loosen, will usually end the set. Lately I’ve been using a ‘Nebula’ Incline Plate loading machine to avoid some stress on my left elbow, and I’ll use 4 plates per side, avoiding lockouts, for sets of 8-10 reps.
Shoulders are always pre-exhausted, after racking the seated lateral machine, then a few one arm leaning away laterals, usually just with a 35, or 40 pounder tops (I really try to get a good pause at the top before lowering the DB), and then seated DB presses with the 100’s, which I get pretty easily for 12+, so I really milk the negatives, avoid the lckouts,… all the typical ‘make it harder on yourself’ tricks people do.
Back has also been a good amount of pre-exhaust lately, starting with scapular retractions - about 150-170 per side for slow, hard squeezed, sets of 10-12, straight arm pressdowns (rope attachment) with 170-190 nice and slow, V-Grip pulldowns (elbows together, just pulling until hands in front of face, pause, and slow negative) with 240-260, usually sets of 6-8, and then some type of rowing movement, either bent rows with two DBs at once (usually work up to 100’s very strict - bad lower back remember!), or put a cambered bar atatchment on as bottom cable, pin two 45 lb plates to the stack (one in front, one in the back), and do reverse rows with that.
Arm work, and Leg work really is more a matter of going by feel. I have to be very cautious of my lower back lately, and with the left elbow/forearm area being a recurring issue for me, I never know what fun any particular day’s training session will have in store.
Hope what I did provide gives some idea of what I’m throwing around
thanx Stu, exhaustive as usual, yep I agree 110% , strong side