Search found 299 matches

by Sampson7
Fri Mar 25, 2011 7:26 pm
Forum: General
Topic: bench press question
Replies: 12
Views: 5261

Re: bench press question

In order to increase your bench press you should should try to "bend the bar" to recruit your lats. Tough to get the technique right at first, but well worth it after consistent training as you should see a huge increase in your bench. The difference can even be felt right away, try lifting a moder...
by Sampson7
Thu Mar 24, 2011 9:45 pm
Forum: Online Journals
Topic: Sampson 7's Log
Replies: 245
Views: 191502

Re: Sampson 7's Log

3/24/11

squats
150x8
180x5
220x5
260x5
270x5,5,5

bent over row
130x10
170x5,5
180x5,5,5

shrugs
220x8,8,8
by Sampson7
Thu Mar 24, 2011 12:52 pm
Forum: General
Topic: bench press question
Replies: 12
Views: 5261

bench press question

I was reading on 2 other sites and to increase your bench press, one site said to squeeze the bar and try to pull it appart. The other site said the exact opposite, to squeeze the bar and apply pressure by squeezing your hands towards each other. Is one better than the other?
by Sampson7
Tue Mar 22, 2011 10:00 pm
Forum: General
Topic: Madcow Intermediate 5x5 results
Replies: 10
Views: 9086

Re: Madcow Intermediate 5x5 results

What I am doing is just a 5x5 split. See the most recent post in my Journal Discussion. I've been doing this or close to this since October of 2009. The exercise distribution as varied a bit but generally the same exercises have been used. I was at the following when I started: Squat:200x5 bench:200...
by Sampson7
Tue Mar 22, 2011 9:31 pm
Forum: Online Journals
Topic: Sampson 7's Log
Replies: 245
Views: 191502

Re: Sampson 7's Log

3/22/11

flat bench
90x10
110x5
130x5
150x5
170x5
180x5
185x5
190x5
195x5
200x2
216x-ve
210x1

incline bench
130x5
135x5,5,5
140x3

close grip bench
130x5,5,5
135x4
130x5
by Sampson7
Mon Mar 21, 2011 10:06 pm
Forum: General
Topic: Need advice on Tennis Elbow
Replies: 20
Views: 5572

Re: Need advice on Tennis Elbow

I had a forearm injury similar to yours, except my forearm only hurt on the outside. It did not start improving until I started doing finger extensions. To do finger extensions, place a rubber band around all five fingertips. Spread your fingers 25 reps. Repeat three sets. If resistance is not enoug...
by Sampson7
Mon Mar 21, 2011 9:08 pm
Forum: Online Journals
Topic: Sampson 7's Log
Replies: 245
Views: 191502

Re: Sampson 7's Log

3/21/11

sumo dl
150x5
180x5
220x5
270x5
280x5
290x5
300x5 <best in the last 3 months

pullups
11,6,5

curl
85x10
90x8,8
by Sampson7
Sat Mar 19, 2011 6:34 pm
Forum: Journal Discussions
Topic: Sampson 7's Log Comments
Replies: 31
Views: 58624

Re: Sampson 7's Log Comments

Here's my current workout plan, and it seems to be working well: 4 workout days per week, the days off vary depending on schedule, but unsually never more than 2 days on in a row. Day 1: Sumo DL: 3-4 warmup sets, of 5 reps each; then 3-5 working sets of 5 reps each; occasionally adding in a few sing...
by Sampson7
Fri Mar 18, 2011 10:29 pm
Forum: General
Topic: Madcow Intermediate 5x5 results
Replies: 10
Views: 9086

Re: Madcow Intermediate 5x5 results

For those who have followed this program before, what were your results? what were your starting 5RM's, and the resulting 5RM's? How many weeks were you able to run before stalling? Will I be able to get to a 315 bench on this program? my current 5RM is 225. Or will I eventually need to move on to ...
by Sampson7
Fri Mar 18, 2011 10:18 pm
Forum: Online Journals
Topic: Sampson 7's Log
Replies: 245
Views: 191502

Re: Sampson 7's Log

3/18/11

seated 80 degree OH press
70x10
90x5
110x5
115x5
120x5
125x4
120x5,4,4
130x2
135x1

standing military press (just decided to add this. not again)
140x1

rear delt row
130x10
160x5
180x4
170x5,5,5

side lateral raise
29x10,10,8
by Sampson7
Thu Mar 17, 2011 10:18 pm
Forum: Journal Discussions
Topic: Sampson 7's Log Comments
Replies: 31
Views: 58624

Re: Sampson 7's Log Comments

My goal now is strength. I do about 3 exercises per workout session, and 3-5 reps of 3-5 working sets each, and mostly compound exercises. It has been working quite well.
by Sampson7
Thu Mar 17, 2011 10:02 pm
Forum: Online Journals
Topic: Sampson 7's Log
Replies: 245
Views: 191502

Re: Sampson 7's Log

3/17/11

squats
150x5
180x5
200x5
220x5
250x5
260x5
270x5
280x2
270x5

bent over row
130x10
170x5,5,5,5,5

shrug
220x8,8,7
by Sampson7
Thu Mar 17, 2011 5:49 pm
Forum: General
Topic: The Pull Up Challenge, 2011
Replies: 136
Views: 83064

Re: The Pull Up Challenge, 2011

Oscar_Actuary wrote:but it's a challenge against your own goals, not each other, right?
That's what I thought.
by Sampson7
Thu Mar 17, 2011 3:41 pm
Forum: General
Topic: The Pull Up Challenge, 2011
Replies: 136
Views: 83064

Re: The Pull Up Challenge, 2011

Young? I'm 55.
by Sampson7
Thu Mar 17, 2011 12:39 pm
Forum: General
Topic: The Pull Up Challenge, 2011
Replies: 136
Views: 83064

Re: The Pull Up Challenge, 2011

What about a challenge where we see how much we can improve the total weight lifted if you add your bench, squat and deadlift bests together?