rAv's lifting log: brAv science included - Page 2

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rAv's lifting log: brAv science included

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06-29-2016 , 10:26 PM

#26

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

I almost forgot one weird tip that trainers hate!

Try gripping the bar with your thumbs around instead of over the top.

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06-29-2016 , 11:04 PM

#27

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

I guess I'll just have to try both approaches and see what works

^ The bar I use is very wide and a thumbless grip is much more comfortable. I could do pull-ups at the cable station but I never liked that, the bar is pretty low so really have to do my best not to touch the ground when doing pullups there.

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06-29-2016 , 11:07 PM

#28

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Yep, they probably both work.

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06-30-2016 , 06:49 AM

#29

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Leg day

Good workout overall but my grip is becoming a problem on RDL's. It's failing about halfway through last set. Very annoying to have grip be the limiting factor. Probably have to start using straps

Squat: 20xbar, 10x40, 8x70, 5x90, 5x107,5x4
RDL: 132,5x7x2, 132,5x4
Split squat: 95lbsx7x3
Leg curl: 104x12x3
Leg press: 185x12x3
Calf raise: 217,5x13x3
Kneeling cable crunch: 140lbsx14x3

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06-30-2016 , 07:24 AM

#30

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

No pullups?

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06-30-2016 , 07:51 AM

#31

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Quote:

Originally Posted by 00Snitch

No pullups?

Thought I'd do some afterwards but I was ***** spent. Thinking of trying Monte's approach first and/or adding some on push day.

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06-30-2016 , 06:33 PM

#32

Contemplater

banned

Join Date: Nov 2015 Posts: 494

I'm pretty tall (1,98m) and skinny with long arms, too. I'd recommend to give DB-exercises for chest a shot, since long arms and being skinny makes it difficult to hit the chest well when doing BB-bench.

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07-01-2016 , 12:20 AM

#33

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Quote:

Originally Posted by Contemplater

I like BB because it's easier to progressive overload (2,5kg increases instead of 5lbs per hand)
Why would long arms make it have less effect? If anything the range of motion is longer, no?

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07-01-2016 , 06:06 AM

#34

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Push day

Feeling not great today. My gf probably gave me her cold she has been dealing with for a couple of days. No reason not to go lift some weights obviously.

BP: 20xbar, 10x40, 8x50, 5x60, 5x72,5x4
Press: 5x42,5
Incline BP: 3x52,5x8
Incline cable fly: 11x100lbsx3
DB lateral raise: 10x30lbsx3
Lying Tricep extension: 11x35x3
Overhead tricep extension: 11x40x3

Pullups 3x5

Put my BP and Press on video. Let me know what you guys think of form.

On a sidenote I keep getting static shocks from the gym equipment after loading/unloading plates. Super annoying.

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07-01-2016 , 09:15 AM

#35

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,516

Quote:

Originally Posted by rAv

I like BB because it's easier to progressive overload (2,5kg increases instead of 5lbs per hand)
Why would long arms make it have less effect? If anything the range of motion is longer, no?

Longer arms only make the lift more difficult overall because of the distance the bar has to travel. It really shouldn't affect the level of activation of the pectorals - that comes down to the type of lift (and others on here might argue the Bodybuilder vs Powerlifter style).

Dumbbells big advantage is that while the bottom position will have your hands in roughly the same place as with a bar, you can bring your hands closer together at the top performing a greater degree of humerus adduction (upper arm towards midline of body) which is when the pecs get activated a lot more.

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07-01-2016 , 09:57 AM

#36

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Quote:

Originally Posted by nuclear500

Yea I could see that. My guess is I'll be fine though with the volume and flye's in there.

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07-01-2016 , 12:53 PM

#37

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

gl man. You're DL'n better than me already, conventional that is.

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07-01-2016 , 01:09 PM

#38

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Quote:

Originally Posted by ExpectedV

gl man. You're DL'n better than me already, conventional that is.

Thanks man!

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07-01-2016 , 01:16 PM

#39

khanrava

Carpal \'Tunnel

Join Date: Nov 2008 Posts: 10,662

Quote:

Originally Posted by rAv

Do you use chalk?

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07-01-2016 , 11:49 PM

#40

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Quote:

Originally Posted by khanrava

Do you use chalk?

I do not. My gym is not a very serious gym and apart from me I've never seen anyone even do deadlifts, RDL's and even squats to depth. I guess in that environment I'm not very comfortable getting chalk all over the place. I'm not even sure my gym allows it.

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07-01-2016 , 11:54 PM

#41

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,118

Liquid chalk is your friend

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07-02-2016 , 12:09 AM

#42

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

I'll look into that. Not sure where to get that around here, will have to do some searching (Bangkok area)

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07-02-2016 , 01:41 AM

#43

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,118

Amazon has it, if it's available there.

What are you doing in Bangkok? Poker?

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07-02-2016 , 02:46 AM

#44

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Quote:

Originally Posted by Montecore

Amazon has it, if it's available there.

What are you doing in Bangkok? Poker?

Yea most products don't ship to Thailand and if they do it gets expensive real quick with shipping and import fees. $50 for a small bottle of chalk, meh.

Nah I suck at poker. It's more of a classic cliche. Went on holiday, met a girl, went back, went back again and decided to stick around here for a bit

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07-02-2016 , 02:59 AM

#45

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Bangkok is a big enough city that there's gonna be chalk available somewhere. I found some at a store in Chiang Mai a few years ago.

As for using it, just keep it in a bag within your gym bag and apply the chalk with your hands in the bag to avoid making a mess. Pretty discreet and you can wipe it off the bar when you're done if you really feel bad about it. Most Asian gyms I've been to don't care but I wouldn't approach them asking about it. Just chalk first and apologize later if necessary.

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07-02-2016 , 06:21 AM

#46

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Quote:

Originally Posted by Renton555

Yea finding normal chalk isn't the issue, I can just order that online as well from a thai webshop. Haven't found one with liquid chalk though.
I'll just try using it somewhat discreetly and if they have an issue I'll deal with that then.

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07-02-2016 , 06:29 AM

#47

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Pull day

Still feeling pretty crappy and that affected energy levels and focus during workout, and as a result my form as well. So not the greatest workout.

DL: 60x10, 80x8, 100x5, 115x5x4
Pullup: BWx5x4
Pendlay; 62,5x8x3
Seated: 195lbsx7x3
Rear delt flye; 25x11x3
Facepull: 65x12x3
Drag curl; 25x13x2, 25x11
Incline hammer curl; 40x11x3

Lack of focus/energy = sloppy DL's

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07-02-2016 , 12:52 PM

#48

Contemplater

banned

Join Date: Nov 2015 Posts: 494

Quote:

Originally Posted by rAv

I like BB because it's easier to progressive overload (2,5kg increases instead of 5lbs per hand)
Why would long arms make it have less effect? If anything the range of motion is longer, no?

When you have long arms but not very long clavicles/ much shoulder width, you have a higher activation of shoulder and triceps at BB-benching than someone with short arms and wider shoulders, hence why it's easier to hit your chest with DBs than with a BB.
If you use a wide grip, shoulder will do most of the work, and with a Close grip, it'll mostly be triceps. Ofc that's true for People of all different body-types, but it's ofc worse for tall and skinny people compared to smaller T-Rex sorta body-types.

Quote:

Originally Posted by nuclear500

Dumbbells big advantage is that while the bottom position will have your hands in roughly the same place as with a bar, you can bring your hands closer together at the top performing a greater degree of humerus adduction (upper arm towards midline of body) which is when the pecs get activated a lot more.

Quote:

Originally Posted by rAv

Yea I could see that. My guess is I'll be fine though with the volume and flye's in there.

I think so, too. Just keep the DB flys in the mix, or use DB-press whenever you get tired of BB press, or they don't feel/work well anymore.