Yeah i weigh around 190 lbs, so more than bw. Expecting slight DOMS, but nothing really bad.

Not to hijack, but I have read SS over & over now, but I haven't been feeling sore at all in the pecs while benching. Is there some cues/thoughts I should be thinking of for proper form? Everything looks/feels ok to me according to SS/SSDVD

where are you feeling soreness?

I wouldn't call what I do "pec activation" per se and *disclaimer* I took this from a diet-guru (lyle) and not from Rip/Tate/etc..

http://www.bodyrecomposition.com/tra...-the-pecs.html

Basically I do this between all my warm-up sets, extending the arm, grabbing my manboob, and feeling it work as I pull my arm across my chest. I then grab my chest again and make the bench press motion and make sure I use my pecs to do so (you can feel it). It's just a small reminder of what using the pecs feels like and it has helped me a bit. Other key notes are making sure your shoulder blades are retracted/tight, your grip is tight, you actively pull the bar down (instead of just letting it fall down) and some ppl like the thought of trying to pull the bar apart as hard as you can.

It's kinda like lumbar extension, most people don't have good setups in their DL/PCs b/c they just don't understand the feeling of having their lower back in extension.

I have never felt soreness in my pecs that I can remember. I usually get a vague soreness in my shoulders and arms.

The again my bench has always sucked...

i am massively sore for about two days after my monday 5x5 workouts.

Mild soreness in the pecs, no soreness anywhere else. Nothing significant compared to what I've been getting from DLs/Squat in the lower body. The rest of my body has been crazy sore.

Spenda, ty for the info.

2010-02-03
Had to reschedule from Tue-Thu-Sat to Wed-Fri-Sun this week. As a result, I went to the gym downtown (not my usual one) at 5:30 pm. HUUUUUUUGE mistake; never seen a place that packed before. Yucktastic.


Squat
3x5x102.5 kg (225 lbs)

No probs.


Press
1x5x51.5
2x4x51.5 (113 lbs)

Bleh. The gym was so lol-ishly packed I felt forced to take shorter breaks....which was stupid.


Chins
4,3,3,3

Had planned to row, but had already occupied one of two barbells (I know) for 1 hour so did chins instead.

I feel the exact same way when the gym is packed. I haaaate it.

I think I remember Rip saying something like try a Tu/Th/Sat routine if you can because you can miss the crowded M/W/F crowd.

I usually am on a Tu/Th/Sat rotation, this week is an exception. Also the New Year's resolution crowd is still out in full force - which for this place means lots of wanna-be broskis curlin' it up. Unfortunately Norwegian n00bs use the squat rack and power cage more than in the US it seems, quarter squatting it up like mad.

A guy worked in between my squat sets, which was fine of course. I almost expected something decent from him, he was a pretty big guy. But no, quarter squats ftw. I don't care if you squat 350 lbsx8 if there's 5" of ROM dude. He also was "teaching" a girl friend of his (not hot) to squat, which meant he gave her a 10 sec speech then typed on his cell while she did her set.

Yeah, we're lucky here in the US, people are afraid to squat, so even when the gym is packed, the squat racks usually aren't too bad.

I used to do this as well. But by now, I actually have impressed a few of the regulars with my squats etc. and they leave me alone completely. The HS kids don't dare to ask you to make way for their curls either. I offer to anyone looking serious about using the rack to work in though. But they usually don't take the offer because they want to do curls or shrugs or stuff like that.

rear delt flies are legit, Cressey recommends them as part of upper back posture/shoulder health work. chest, no idea.

2010-02-05


Squat
3x5x105 kg (231 lbs)

My brother accompanied me for the first time in a while. He said my form was "perfect", which it def wasn't - he filmed my third set. Apparently I've had some form creep and am now squatting almost 2 inches too high, FFFFFFFFFFUUUUUUU. I also need to lean forward more.


Bench Press
3x5x67.5 kg (149 lbs)

I can has massive bench?


Semi-Sumos
4x105 kg (231 lbs)

Sigh. Too weak. Repeating this, form went to hell last two reps.

2010-02-07


Press
3x5x52 kg (115 lbs)

Easy does it.


Squat
3x5x105 kg (231 lbs)

Repeated weight since I need to go way deeper. Also I've had horrible sleep lately due to a cold clogging my nasal passages, making recovery hard.

Still a tad high, but getting there. Unlearning stuff is hard-ish. Increasing as normal next time. I think they look pretty good apart from the depth.


Chins
3, 3, 3

****ed up my arm on last squat set not keeping elbows high enough, these were painful as hell as a result.


Back Extensions
3x10x20 kg (44 lbs)


Although my DL is really weak compared to my squat, I'm going to move to DLing once a week probably. Squats are really taxing on my recovery. I dunno, maybe this week was just hard due to the cold thing. And yes, I'm eating plenty.

Also FYI I saw the hottest/fittest girl evar at the gym today. Tried to have my brother film as she was squatting, but he botched the recording FFFFFFFFFFFFFFUUUUUUUUUUUU. Even at my ripe age I almost felt movement watching her half-squat (in a Smith) 75 kg.

Edit: tried to have him film me, heh.

she would have been hotter on the H&F scale had she been doing full squats in a powerrack

ldo but I don't think anyone would have cared too much, epic hotness.

2010-02-09

No two-day rest for me this week, but I'm HARDCORE so np imo.


Squat
3x5x107kg (235 lbs)

Was worried after warm-up sets. Tired in lower back/legs from sitting 9 hours two days in a row in ****ty chairs for a course. Work sets where no prob though. Fixed depth issues according to my brother, will film Saturday to check. Used a belt for the second time, I liiiiike it. Need 5 mins between sets now.


Bench Press
3x5x69 kg (152 lbs)


Pendley Rows
1x4x67.5 kg
2x5x62.5 kg (137 lbs)

67.5 was just too heavy to be explosive (as per kyle's last comments on shoulder retraction/hitting lower ribs), so lowered the weight to where I guessed I could Xplode. 62.5 was just right.

Damn, never felt a huge need for tons of food before...but now I definitely need more for proper recovery. Up to around 1/2 GOMAD, will stay there until further notice (i.e. recovery gets even tougher).

bench is improving!

Yeahhhhhh buddy! Way more food probably helps

2010-02-11

Worst workout in a looooooong time.


Press
2x5x52.5 (115 lbs)
1x4x52.5


Squat
2x4x110 kg (242 lbs)
1x3x110 kg

Wow. That sucked so horribly. I could almost feel it getting the bar on my shoulders, it felt insanely heavy. I'm blaming it on 3x9 hours in a ****ty chair mon-wed, upset stomach and semi-****ty sleep. I seriously felt like skipping today, I probably should have cause this was horrible. I felt just fine going into the workout after warm-ups though, so this was a bit upsetting.


Chins
3,3,3,2

I was supposed to DL today, but there is no way in hell I would have recovered for Saturday if I did. Plus I was totally destroyed by the squat - dizzy and nauseous.

2010-02-16

Skipped Saturday's workout, I needed recovery. Oh boy did I need it.


Squat
3x5x110 kg (242 lbs)

That was pretty ****ing horrible. My lol hip flexors got sort of hurt last workout. This one exacerbated the problem. I think working out solo has made my form degrade too much on the knees forward. Hope it doesn't mess with Thursday's workout, skeptical.


Bench
1x4x70 kg (154 lbs)
2x5x67.5 kg

My brother bailed on me again, leaving me without a spotter. I also got nauseous after the last squat set. Think it was from the sandwich I ate before leaving work - note to self, don't eat stuff that's been laying out in the cafeteria all day. Hard to finish the workout.


Sumo DL
1x5x105 kg (231 lbs)

Been too long since last DL. Also my form was pretty lolbad on 105 last time, mad thoracic rounding on last few reps. Better this time.


ETA: I think I need to up my food intake. Considering going full GOMAD.

can you post ur diet?