Fatbusting: DK fatlog
-
[quote name='dK' timestamp='1352202266' post='323324']<br />
- Is this a normal discrepancy?<br />
2)My right is stronger than my left, so I can probably push a heavier weight, but is this advisable, I would imagine this would increase the difference between left and right, OR should I try and push heavier on my weak arm to try and get it to "catch up" with my strong arm?<br /> - Tried dips, but found a lot of stress on my shoulders, is this to be expected? Is their an alternative exercise I could use to strengthen the shoulders before doing my dips?<br />
<br />
Any suggestions much appreciated.[/quote]<br />
<br /> - Perfectly normal in my experience - the extra effort required by your stabilising muscles means you will rarely lift db at 50% of bb<br />
<br /> - I'd keep it even. Again with db it may not be a case of strength but coordination. Typically your right side and left side are as strong as each other, but your dominant side is more coordinated and therefore feels more able.<br />
<br /> - Dips can be bastards if you're not used to the strain. An alternative can be a "bench dip" which is more about tricep extension but can help test your shoulders out.<br />
<br />
<br />
<br />
A gym i used once had an assisted dip machine which may also help - a counterweight lifts a pad under your knees so you're not doing your full weight
- Is this a normal discrepancy?<br />
-
[quote name='dK' timestamp='1352234737' post='323368']<br />
Thanks guys for your tips. I do have an assisted dips machine so I will try that out<br />
[/quote]<br />
<br />
I had to use a rubber band on the ring dips to build up the strength for those. Not something I think you can rush. -
I'd suggest the following series of vids<br />
"]<br />
<br />
[url="
<br />
Big part of the technique they train too takes pressure of the shoulders. For your questions:<br />
<br />- Is this a normal discrepancy? Definitely - way more stabilisers working when you are using dumbbells so you wouldn't expect to be lifting as much on barbell bench.<br />
<br />
2)My right is stronger than my left, so I can probably push a heavier weight, but is this advisable, I would imagine this would increase the difference between left and right, OR should I try and push heavier on my weak arm to try and get it to "catch up" with my strong arm? Keep the weights the same - focus on form and you will improve the weaker arm over time. I don't think they'll ever be the same but you can definitely get them closer in strength.<br />
<br /> - Tried dips, but found a lot of stress on my shoulders, is this to be expected? Is their an alternative exercise I could use to strengthen the shoulders before doing my dips? Any tricep workout will assist, similar with other shoulder work. Dips do put a lot of pressure through the shoulders so good form is important. Like any bodyweight exercise they are things you've got to work on long term. Ideas the other guys have listed sound good - assisted dips (machine or bands), more shoulder work, more tricep work will all help.<br />
<br />
Plus more work on triceps will translate to your benchpress as well. Tricep pull downs (with bar or cables) and close grip bench press are really effective. But there are plenty of good exercises to choose from.
- Is this a normal discrepancy? Definitely - way more stabilisers working when you are using dumbbells so you wouldn't expect to be lifting as much on barbell bench.<br />
-
[color=#2A2A2A][font='Segoe UI', Tahoma, Verdana, Arial, sans-serif][size=3]<br />
Had a session with my PT today, so didn't do my normal 5x5. We focused on the same muscle groups but using different exercises for variety and to check my form. [/size][/font][/color]<br />
[color=#2A2A2A][font='Segoe UI', Tahoma, Verdana, Arial, sans-serif][size=3]<br />
5x5 Front Squats @ 50kg (also did warm up reps before the working sets)[/size][/font][/color][color=#2A2A2A][font='Segoe UI', Tahoma, Verdana, Arial, sans-serif][size=3]<br />
1 Rep Max @ 120kg, wanted to see what I could do with someone spotting for me. Did this after the other squats and felt good and didn't need a spot. A lot more left in the tank. [/size][/font][/color]<br />
[color=#2A2A2A][font='Segoe UI', Tahoma, Verdana, Arial, sans-serif][size=3]<br />
5x5 Cable Flys @13.5kgs, this really worked my shoulder and tendons around my elbows. It should help strengthen my bench press. [/size][/font][/color]<br />
[color=#2A2A2A][font='Segoe UI', Tahoma, Verdana, Arial, sans-serif][size=3]<br />
5x5 Bent over row @ 55kg, same exercise as the normal work out, but focused on more muscle tension through the movement, so on the eccentric movement (the movement where you are dropping the weight down) doing it on a count of 3 seconds. This really burned and I will probably need to drop the weight by 2.5kg to maintain my form. [/size][/font][/color]<br />
[color=#2A2A2A][font='Segoe UI', Tahoma, Verdana, Arial, sans-serif][size=3]<br />
Will be back in the gym tomorrow for the 5x5[/size][/font][/color] -
[quote name='Paekakboyz' timestamp='1352244265' post='323407']<br />
<br />
I'd suggest the following series of vids<br />
<br />
[media]
<br />
Big part of the technique they train too takes pressure of the shoulders. For your questions:<br />
<br />- Is this a normal discrepancy? Definitely - way more stabilisers working when you are using dumbbells so you wouldn't expect to be lifting as much on barbell bench.<br />
<br />
2)My right is stronger than my left, so I can probably push a heavier weight, but is this advisable, I would imagine this would increase the difference between left and right, OR should I try and push heavier on my weak arm to try and get it to "catch up" with my strong arm? Keep the weights the same - focus on form and you will improve the weaker arm over time. I don't think they'll ever be the same but you can definitely get them closer in strength.<br />
<br /> - Tried dips, but found a lot of stress on my shoulders, is this to be expected? Is their an alternative exercise I could use to strengthen the shoulders before doing my dips? Any tricep workout will assist, similar with other shoulder work. Dips do put a lot of pressure through the shoulders so good form is important. Like any bodyweight exercise they are things you've got to work on long term. Ideas the other guys have listed sound good - assisted dips (machine or bands), more shoulder work, more tricep work will all help.<br />
<br />
Plus more work on triceps will translate to your benchpress as well. Tricep pull downs (with bar or cables) and close grip bench press are really effective. But there are plenty of good exercises to choose from.<br />
[/quote]<br />
<br />
Yep checked out all those videos, good tips and certainly my technique was sh!t
- Is this a normal discrepancy? Definitely - way more stabilisers working when you are using dumbbells so you wouldn't expect to be lifting as much on barbell bench.<br />
-
lol, me too!! That is power lifting style but most of the basic principles are there - esp the width of your grip on the bar. Nothing but pressure on your shoulders when your elbows travel below the bench. I feel far less shoulder strain and get much more of a chest pump after making changes to my technique.<br />
<br />
Let us know how you get on! hopefully you start to see some improvement : ) -
Took a week off last week as I was feeling bone weary and my last work out was a struggle. Kicked it off again yesterday with a session with the PT<br />
<br />
5 min warmup on the bike<br />
10 minute bike, alternating sprints and mountain climbs<br />
Drop set cable flys<br />
Supersets 1 x 3 (legs)<br />- Jumping lunges x20<br />
- balance on a half bosu on one leg. It's hard to describe, but you are doing leg lifts while squatting on the other leg and moving your arms as if you were running. <br />
<br />
Supersets 2 x 3 (abs)<br /> - bosu ball crunch x20<br />
- reverse plank on the bosu, 30 seconds<br />
- medicine ball catches while sitting on the bosu in a crunch position x 20<br />
<br />
Finished with tabata series 24kg KB, double hand swings<br />
-
Longtime since I updated. Just arrived back from a trip back to NZ. Managed 9 workouts over the 3 weeks. Main focus was my 5x5 program. Improved all my lifts (these aren't my 1 rep max)<br />
Squat - 110kg<br />
OHP - 40kg<br />
Bench - 60kg<br />
Bent over row - 60kg<br />
Dead lift - 115kg<br />
<br />
Problem is I am back 100kg due to great food. Focus for the next 4 weeks is cardio to get back to 95 kg at least. -
99kg, yesterday did this series x 4. No rest between exercises, 1 minute rest between each series<br />
<br />
10 x push ups<br />
10 x 60kg Deadlifts<br />
10 x Longarm crunches<br />
10 x Burpee's<br />
<br />
Finished with a 15 minute cycle<br />
1 min wall sit<br />
1 min plank -
After almost 2 months of injury and illness. I had my first gym session. Kept it light and easy as I didn't want to shock the body too much.<br />
<br />
30 minute cycle - hill routine <br />
<br />
BW - Squats x 20<br />
BW - single leg squats x10 each leg<br />
Clean and press- 5x20, 5x30, 5x40, 5x30<br />
Squats - 5x60, stopped there as felt my left leg tighten up<br />
<br />
Weight - 102kg, first time over 100kg for over a year. -
<p>bump! How's the training?</p>
<p> </p>
<p>I read through this, and would advise lots of dips. They really help the bench-I can do mid 3 reps* ~95 kg without any work on my bench or dumbbell flies, and that's just from regular dips.</p>
<p> </p>
<p>However, since you are ~100kg, you might use machine assisted or standing on a stool. Compensate by doing more reps....</p> -
<blockquote class="ipsBlockquote" data-author="Kea" data-cid="398881" data-time="1382460541">
<div>
<p>bump! How's the training?</p>
<p> </p>
<p>I read through this, and would advise lots of dips. They really help the bench-I can do mid 3 reps* ~95 kg without any work on my bench or dumbbell flies, and that's just from regular dips.</p>
<p> </p>
<p>However, since you are ~100kg, you might use machine assisted or standing on a stool. Compensate by doing more reps....</p>
</div>
</blockquote>
<p>Training is intermittent at the moment, but it is good advice, thanks</p> -
<p>After serious injury - Shattered my motivation bone and took me almost a year for it to be repaired :whistle:</p>
<p> </p>
<p>Current weight 101 Kg</p>
<p> </p>
<p>Did a workout last week with my PT, he basically covered all the body to see where I was at.</p>
<p>Captains Chair - 315</p>
<p>Bridges (balanced on a Bosu) alternating reaching forward with your arms and then bringing them back to your hip 315</p>
<p>Side Crunches - 315</p>
<p>530 sec Rowing Tabata's, maintain all under 1:45/200m splits (3 out of 5 were under)</p>
<p>Squats - 310 @60Kg</p>
<p>Shoulder Press - 310@30Kg</p>
<p>Cleans - 3*15@40Kg</p>
<p>What I found out - I am unfit as fuck! PT was happy with the strength work, but I need to work on stamina and core.</p>
<p> </p>
<p>Today's workout</p>
<p>5x5, starting with just the Bar</p>
<p>Warm-up 10 minute cycle, just to warm up the legs, as it was bloody cold this morning</p>
<p>Core - Captains Chair and Bridge - Core still hurting after last week, so didn't do too well on the bridge, mananged only 1.15</p>
<p>5x5 - Squats@20Kg</p>
<p>5x5 - Bench@20Kg</p>
<p>5x5 - BoR@30Kg</p> -
<p>I'd suggest getting your PT to take you through a stretch and rolling out session. My squat, deadlift and even bench have improved heaps with better flexibility. Particularly for squats and deads where your form is really influenced by (in)flexibility.</p>
<p> </p>
<p>Good to have you back onboard mate!!</p> -
I was still sore from Tuesday, but felt good doing the exercises, weight is not an issue, focusing on correct form and trying to loosen up my hip flexors, so spent a bit of time doing body weight deep squats and lunges before starting the work out.<br><br>
And cheers all for the welcome back
