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A bunch of PR movies!!!

coolcolj

coolcolj

New member
6/11/02 - PR day!

Here are the movies of my PRs, now with timecode so you can gauge rep speed and set time!! :study:

I train for power so I always try to move as fast as I can :)

Please - Right click on each link and save the movie to your computer before viewing - thanks

Bench press 205lbsx6 - wee bit wobbly!
including puased set 185lbs x 6

http://www.members.optushome.com.au/coolcolj/Movies/CCJ_Benchpress_205PR_2.mpg

Bent over Row 225lbs x 6
including Speed set and 205lbs Paused set x 6

http://www.members.optushome.com.au/coolcolj/Movies/CCJ_BentOverRow_225PR_2.mpg

Weighted Power Rack chins 27.5lbs x 6
including paused set 17.5lbs x 6

http://www.members.optushome.com.au/coolcolj/Movies/CCJ_PoweRackChins_27.5PR_2.mpg

movies are between 2 and 5 megs big
 
Last edited:
Watch your shoulders push at the end of the lockout on the bench press...

That is a good way to tear/injure a rotator cuff...

B True
 
You should press back into the bench not press up... Your shoulder blades should be touching behind your back...always.

Tuck the elbows in, touch to the upper abs/LOWER chest, big air, tight arch, straight line...

B True
 
I'm already lowering the bar to my sternum

thanks for the tips, I'll get it sorted next workout!
 
Last edited:
still not in the groove that's why its wobbly - I've been changing grip width, bar placement etc a fair bit lately
 
It might help his power cleans though...both are done in a primarily upright position...

B True
 
Yates does 70 degree rows, albeit with a reverse grip, and look at his back! My back can definitely feel em, much better than dumbells rows that's for sure.

It works, wait till I post my before and afters for the last 4 months, you'll see how much thicker and wider my back has gotten, can't really tell in these low res movies :)

One day I'm going to be doing rows with this kind of weight, without the straps though :D

Yates_BarbellRows.jpg
 
Last edited:
You are free to choose.
Ok.

but I don´t believe that the reason for the great back of yates is the 70 degree barbbel row.
 
Edu said:
You are free to choose.
Ok.

but I don´t believe that the reason for the great back of yates is the 70 degree barbbel row.
Click to expand...

Well my back is pretty damn sore today - chest, triceps and biceps too - and I have to go do some olmpic lifts and pulls today :)
Well you can see for yourself, bend over and pull to your waist, and then stand up more and try again - feel the difference in back contraction? Especially in the lower lat region.
Anyway my pics coming soon will prove my back gained thickness from doing these, I only do chins and this row, that's it for back, plus some stimulation from olympic lifts and pulls.

Heavywear - just a digital camera that shoots unlimited length AVIs, Fuji F601. Any digital video camera will do the job. Not all digital cameras allow more than 10 sec of shooting though.

Well there is sometimes 2 sets of music playing, the normal Gym music (housey/techno), and then the music+ PA from the aerobics room :D
I might try putting some of my own music next time - I write music as a hobby :)

PS - just got my purple Bands today! Might try em with some pulls today
 
Last edited:
Edu said:
I don´t believe that the 70 degree bent over will be efective.
Click to expand...

i used to do these every other back workout, it works great for thickening the upper back, shoulders....might just be me though.
 
You are trainning for strenght and mass gain?

Why you use a very short tempo.
it´s 1 up 1 down. or less.

To hipertrofy I´m used to work with 4 - 6 sec. / rep.
 
Edu said:
You are trainning for strenght and mass gain?

Why you use a very short tempo.
it´s 1 up 1 down. or less.

To hipertrofy I´m used to work with 4 - 6 sec. / rep.
Click to expand...
He is training for power, so that is his reason for the speed. Let me refer you to a quote from his original post:
I train for power so I always try to move as fast as I can
Click to expand...
 
I train for power, strength and mass, in that order.

You can't really gain functional strength without your muscle getter bigger, so I'm getting size gains as well, but the muscle /strength gain ratio is more on the strength side.

I'm getting bigger, measurements are all going up every month.
I'll post some before/after progress pics soon
 
Nice videos!! Everything looked nice and clean. . . it looks like you had a lot more in you. You could have pumped out another couple of reps on the bench press and rows. I am saving a copy of your videos. I am building a video library of videos from people who post them online. Keep em' comin'.
 
Louden, yeah I could have gotten a few more reps, but you know I never try to go to failure on purpose :)

I always try to maintain bar speed
 
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