Pumping Iron with Zemekone and Icehog3 - Page 74

Genetic Defect · 03-10-2009, 01:13 PM

Quote:

Originally Posted by PeteSB75

Which, that the bench is an isolation? Or that it is or is not a good indicator of overall strength? Or that that site is OTT? Or that I am ugly? That Bao likes doing things by himself?

yes?

I disagree that squats are a good overall strength indicator

PeteSB75 · 03-10-2009, 01:17 PM

Quote:

Originally Posted by Big Vito

yes?

I disagree that squats are a good overall strength indicator

Power Clean and Press? I'm still working on mechanics for those.

The Professor · 03-10-2009, 01:31 PM

Quote:

Originally Posted by Big Vito

yes?

I disagree that squats are a good overall strength indicator

why? they require strong hams, quads, glutes, spinal erectors, traps, lats, and the ability to use them all basically at the same time.

seems like a better overall strength indicator than the bench.

then again, my vote goes to deadlift. it always goes to deadlift.

Mugen910 · 03-10-2009, 01:32 PM

Quote:

Originally Posted by PeteSB75

Which, that the bench is an isolation? Or that it is or is not a good indicator of overall strength? Or that that site is OTT? Or that I am ugly? That Bao likes doing things by himself?

Quote:

Originally Posted by Big Vito

yes?

PeteSB75 · 03-10-2009, 01:36 PM

Quote:

Originally Posted by The Professor

why? they require strong hams, quads, glutes, spinal erectors, traps, lats, and the ability to use them all basically at the same time.

seems like a better overall strength indicator than the bench.

then again, my vote goes to deadlift. it always goes to deadlift.

I can go with the deadlift. That is a brutal exercise that always gets me pumped when I do it, especially after squatting.

The Professor · 03-10-2009, 01:38 PM

Quote:

Originally Posted by PeteSB75

I can go with the deadlift. That is a brutal exercise that always gets me pumped when I do it, especially after squatting.

Man ... now I want to go deadlift something.

Where's my Geo?

BigFrank · 03-10-2009, 01:57 PM

I would say Deadlift for best over all strength indicator. I don't know about bench being an isolation exercises, that sounds like a bunch of bull to me.

As for the bench form question I have always told people this...I think we debated about this before.

A closer grip with elbows tucked, a solid base and tight back will keep you healthy and strong, and allow you to press a long time.
A wide grip with no base to push from will destroy your shoulders.
If you want chest isolation flat bench is not the answer. If you want to get strong and pack on some decent mass, bench away.

I'm over the crud as far as I can tell Tom. Everything seems to have rolled out so to speak lol.

Pulling tonight.

The Professor · 03-10-2009, 02:02 PM

Quote:

Originally Posted by BigFrank

Pulling tonight.

Pull one more for me, Frank. I'm on a DL embargo for a few weeks total. Gonna get back on the horse next week, methinks.

Okay ... maybe sooner. Gotta paint my ipod pink first, though.

BigFrank · 03-10-2009, 02:09 PM

Pink ipods are mandatory for heavy deadlifts.

Mugen910 · 03-10-2009, 02:28 PM

Quote:

Originally Posted by The Professor

Pull one more for me, Frank. I'm on a DL embargo for a few weeks total. Gonna get back on the horse next week, methinks.

Okay ... maybe sooner. Gotta paint my ipod pink first, though.

Quote:

Originally Posted by BigFrank

Pink ipods are mandatory for heavy deadlifts.

PeteSB75 · 03-10-2009, 02:39 PM

Quote:

Originally Posted by BigFrank

Pink ipods are mandatory for heavy deadlifts.

I need to get some pink earbuds to go with it tho. Pink cord too.

These should do:
http://www.amazon.com/Coby-CVE51PNK-...6717583&sr=8-8

BTW, you are right Frank. I misread the listing. BB.com has it listed as compound. My bad.

The Professor · 03-10-2009, 02:43 PM

Quote:

Originally Posted by PeteSB75

I need to get some pink earbuds to go with it tho. Pink cord too.

These should do:
http://www.amazon.com/Coby-CVE51PNK-...6717583&sr=8-8

BTW, you are right Frank. I misread the listing. BB.com has it listed as compound. My bad.

with this:

http://www.amazon.com/Apple-iPod-nan...6717766&sr=1-8

The Professor · 03-10-2009, 02:44 PM

Quote:

Originally Posted by The Professor

with this:

http://www.amazon.com/Apple-iPod-nan...6717766&sr=1-8

though this is more likely to be my next one:

http://www.amazon.com/Apple-iPod-shu...6717810&sr=1-5

(and if you think I'm joking, you don't know me well enough)

BigFrank · 03-10-2009, 05:19 PM

Pony up the 20 bucks and get the 2GB one Prof.

Heavy lifting requires, a pink ipod with matching pink headphones held inside a pink, possibly leopard print fanny pack.

Tonights session blew ass for me. Bombed 2 lifts, another totally failed attempted. Dont know why but my quads and hams felt tight for who knows why. Overall bad night.

Pete · 03-10-2009, 06:09 PM

Good one tonight. I was feeling it after three days off.

bench press
135 x 12 x 2 sets (warm up)
155 x 10 x 2 sets
175 x 8 x 2 sets
195 x 6 x 2 sets
215 x 5 x 2 sets

decline bench
185 x 6 x 3 sets

cable cross overs chest
70 x 10 x 3 sets

dumbell curls
50 x 10
55 x 10
60 x 8

barbell curls
95 x10 x 3 sets

skull crushers
85 x 10 x 3 sets

close grip bench
165 x 6 x 4 sets

overhead cable tri rope extensions
100 x 3 x 3 sets

cable tri rope pull downs
80 x 10 x 3 sets

cable v-grip push downs
120 x 8 x 2-1/2 sets (tri's gave out)

abs cable
150 x 20

crunches cable 150 x20

Broke a sweat.

Cardio tomorrow.
Back and legs Thursday.

icehog3 · 03-10-2009, 10:09 PM

Quote:

Originally Posted by PeteSB75

[Give me a squat, deadlift or press (standing, overhead) any day as a measure of pure strength. Something that involves more than just a couple of muscles at least.

I agree with you that those exercises are a better indicator of overall strength than the flat bench. Keep in mind though, that sheer strength is not everyone's goal. Sport specifric training, bodybuilding, weight loss, etc are often more important to some lifters.

That being said, I was always stronger (relative to my weight) on squats and deadlifts than I was on flat bench. At this point, I am actually significantly stronger on the incline bench that I am on flats, and find it builds the pecs better as well (for me).

Quote:

Originally Posted by hova45

Nice good to see that this thread was started over here

Joey!!

Quote:

Originally Posted by BigFrank

I'm over the crud as far as I can tell Tom. Everything seems to have rolled out so to speak lol.

Good news, Frank!

Genetic Defect · 03-10-2009, 10:11 PM

Quote:

Originally Posted by PeteSB75

Power Clean and Press? I'm still working on mechanics for those.

that IMHO is the best one

of course I'm in the minority here.

Genetic Defect · 03-10-2009, 10:13 PM

Quote:

Originally Posted by The Professor

why? they require strong hams, quads, glutes, spinal erectors, traps, lats, and the ability to use them all basically at the same time.

seems like a better overall strength indicator than the bench.

then again, my vote goes to deadlift. it always goes to deadlift.

Pete has the best answer, try it dokk and find out why

PeteSB75 · 03-11-2009, 07:14 AM

Decided to try out the workout from Starting Strength last night, and so change things up a bit.

Squat
45x8
95x8
135x6
185x5
235x5 (3 sets) - new PR

Deadlift
135x5 (6 sets) - had someone to watch me left and critique form, so was working on that rather than push the weight up. Think that was even harder than pushing the weight, tbh.

Press - Standing, Overhead - first time I've done this with a barbell
45x5 2 sets
65x5
95x5 3 sets

I was tired but not bombed after finishing. My quads are a bit sore today.

Mugen910 · 03-11-2009, 07:29 AM

last night 4 miles then light weights and high reps for chest, biceps, triceps

03-10-2009, 01:57 PM	#1467
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 I would say Deadlift for best over all strength indicator. I don't know about bench being an isolation exercises, that sounds like a bunch of bull to me. As for the bench form question I have always told people this...I think we debated about this before. A closer grip with elbows tucked, a solid base and tight back will keep you healthy and strong, and allow you to press a long time. A wide grip with no base to push from will destroy your shoulders. If you want chest isolation flat bench is not the answer. If you want to get strong and pack on some decent mass, bench away. I'm over the crud as far as I can tell Tom. Everything seems to have rolled out so to speak lol. Pulling tonight. __________________ " Hope is the first step on the road to disappointment. "

03-10-2009, 02:09 PM	#1469
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Pink ipods are mandatory for heavy deadlifts. __________________ " Hope is the first step on the road to disappointment. "

03-10-2009, 05:19 PM	#1474
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Pony up the 20 bucks and get the 2GB one Prof. Heavy lifting requires, a pink ipod with matching pink headphones held inside a pink, possibly leopard print fanny pack. Tonights session blew ass for me. Bombed 2 lifts, another totally failed attempted. Dont know why but my quads and hams felt tight for who knows why. Overall bad night. __________________ " Hope is the first step on the road to disappointment. "

03-10-2009, 06:09 PM	#1475
Pete Still Watching My Back Join Date: Feb 2009 First Name: Pete Location: Dan's Tavern Posts: 58 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 Good one tonight. I was feeling it after three days off. bench press 135 x 12 x 2 sets (warm up) 155 x 10 x 2 sets 175 x 8 x 2 sets 195 x 6 x 2 sets 215 x 5 x 2 sets decline bench 185 x 6 x 3 sets cable cross overs chest 70 x 10 x 3 sets dumbell curls 50 x 10 55 x 10 60 x 8 barbell curls 95 x10 x 3 sets skull crushers 85 x 10 x 3 sets close grip bench 165 x 6 x 4 sets overhead cable tri rope extensions 100 x 3 x 3 sets cable tri rope pull downs 80 x 10 x 3 sets cable v-grip push downs 120 x 8 x 2-1/2 sets (tri's gave out) abs cable 150 x 20 crunches cable 150 x20 Broke a sweat. Cardio tomorrow. Back and legs Thursday.

03-11-2009, 07:14 AM	#1479
PeteSB75 Have My Own Room Join Date: Oct 2008 First Name: Pete Location: CT Posts: 1,674 Trading: (18)	Re: Pumping Iron with Zemekone and Icehog3 Decided to try out the workout from Starting Strength last night, and so change things up a bit. Squat 45x8 95x8 135x6 185x5 235x5 (3 sets) - new PR Deadlift 135x5 (6 sets) - had someone to watch me left and critique form, so was working on that rather than push the weight up. Think that was even harder than pushing the weight, tbh. Press - Standing, Overhead - first time I've done this with a barbell 45x5 2 sets 65x5 95x5 3 sets I was tired but not bombed after finishing. My quads are a bit sore today. __________________ Formerly Malik23 Last edited by PeteSB75; 03-11-2009 at 07:20 AM.

03-11-2009, 07:29 AM	#1480
Mugen910 I <3 Huy Join Date: Oct 2008 First Name: Location Location: First Name Posts: 8,387 Trading: (106)	Re: Pumping Iron with Zemekone and Icehog3 last night 4 miles then light weights and high reps for chest, biceps, triceps __________________ I'm not antisocial, I just think people are stupid.