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Hey man, nice to see you starting the new thing. I know you didn't ask but I'll come with a short input and then you can take it or leave it.
I would lower the weight on the reverse flys. As soon as you struggle you are not targeting what you want to target with it. You want to feel it primarily in the back part of the shoulder or a little between the shoulder blades, not in your upper traps or neck. So don't let your shoulders shoot up towards your ears either. Takes some practice.
I know you want to be swole, but the Super Set 3 you could easily remove. If you're skipping and running your calfs will get plenty volume (although calf rasies slow and paused are good for overuse injury prevention), and the curls and triceps you get worked a lot in other activities (pulls, bench, OHP, rows, boxing). Fine if you want to do them, but if you feel like you're doing too much, that Super Set you can go without easily. I would not do it, I would recover instead.
Question, is your max squat and max benchpress the same?
Also, I would upload a squat video and let the guys critique your technique if you feel an issue with form and are not sure. That or film it and upload it and send it to me if you don't want to publicize it.
Anyway, stay on course and keep up the good work! You only need time.
Hey Sano
I will take the advice on the reverse flyes. I actually do them on a peck deck machine as I am not comfortable with the movement yet, but I will definitely lower the weight.
I do not skip too much (once per week for 3 mins) or run for too long. This is why I am doing calfs right now. And yeah I take my time with them, slow with holding on top. I am hoping they will help me with the preventing shin splints I am having, so I can run longer. Regarding biceps and triceps I really do not feel if they are getting tired to be honest, this is why when I feel it I add it to my work out. It is not that I do too much work, I pick up approx 15-20kg and work with them for 2-4 sets with 10-15 reps depends on how I feel it. I just like the visuals post work out when the blood has flooded my arms.
Yes my max squad and bench are about the same. I can probably squat with more but the technique is bad. I got feedback from friends. My problem is basically going forward with my back and carrying some load in some of the reps on my back, instead on my leg, which probably can leadto an injury with higher weights. So I decided to hold on weight until I fix the form. As you can see I squad even 4ties per week so I can work on form, 2 times with 40 kg for reps post boxing work out working on form with my friends who correct me.
Other than that so far I only feel that my shoulders are tired. I am thinking of removing the lateral rises from the Strength Training A. Because I do shoulders Monday at boxing and Strenght A, then Tuesday when doing circuits, then Wednesday OHP, then Thursday again when boxing, then Friday in circuit and then in Saturday in Strength A. So they are definitely getting over worked. I will test it out how I feel next week and if I feel to tired I will drop the lateral rises.