Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply US-PHARMACIES UGL OZ
Raptor Labs UGFREAK OxygenPharm
napsgeargenezapharmateuticals domestic-supplyUS-PHARMACIES UGL OZUGFREAKRaptor LabsOxygenPharm

revexrevex workout + videos

  • Thread starter Thread starter revexrevex
  • Start date Start date
nice work - although it looks to me you didn't quite lockout rep 3?

good to see you posting a clip.
 
Last edited:
For some reason I decided that its enough pushing on rep 3, and as a result it almost fell on me -- good eyes you got bro
 
Nice work bro....
These clips make me excited for thursday... I just started doing push presses last week and they are AWESOME...
 
i like push presses a lot , except i clean it up instead of racking it, never thought about doing that
foolish
 
gmanlax7 said:
i like push presses a lot , except i clean it up instead of racking it, never thought about doing that
foolish
Click to expand...

No problem with cleaning it up. You could clean it up every rep and it becomes a clean and press.
 
gmanlax7 said:
i like push presses a lot , except i clean it up instead of racking it, never thought about doing that
foolish
Click to expand...

I think of it as self-improvement! :) I do it everytime I perform push presses.

Nice job revexrevex! Rep 3 was a fast one a' coming down. Whoa! Looks good though man. You are explosive and you will get better and stronger everytime. Get that bar up there! Keep pounding out those reps.
 
Last edited:
Looks good man. With your camera...try to back up a bit so that you can see your entire body from the side. You need to see your hips, knees, and feet to make sure that your form is good.

B True
 
polish :) :)

bfoldddd .... i got a little digital camera that takes 30 sec movie clips.... nowhere to put it.... i put it on calf machine loll..... will try to show u guys full picture next time... thanks!!!!
 
Wednesday May 07

Wednesday May 7
-----------------------

Squat: 135 x 5, 185 x 5, 225 x 5, 245 x 5, 265 x 3 :( :(

Can someone please comment on my squat form?

-My back rounds severely when I hit parallel
-I feel a lot of pressure in the lower back
-I haven't progressed in this exercise in 8 months!

Romanian Deadlift: 135 x 5, 225 x 5, 225 x 5, 275 x 5!!!

Hyperextension: BW x 10, +25 x 10, +45 x 10

Chinups: BW x 5, +50 x 4!!!

Calves: 4 sets x 10 reps
 
Last edited:
Not bad...

The squats bother me...really wish I could get a better view or be there to help you. Watch your knees...you are not sitting back but you are sitting down and slightly fwd from what I can tell. It should be throwing your balance off the way that you are doing them.

Let me think for a while...

B True
 
Thanks bfold.. gona drop squats for a while. Stay tuned for more videos tomorrow
 
a bit hard to tell from the angle, you need to take it from the side.

back rounding could be due to flexibility issues - tight hip flexors?
pressure in the lower could be due to you leaning forward too much - which is probbaly cause by using too narrow a stance. To stay more upright widen the stance and angle feet outwards.

is this your typical squat workout?
Squat: 135 x 5, 185 x 5, 225 x 5, 245 x 5, 265 x 3

that's why your not progressing. - Not enough work volume
I assume 135 and 185 are more warmups? In that case tonnage here is 3145lbs

if you were to do 8 sets of 3 with 205lbs with 3mins rest - pushing every rep fast - tonnage is 4920lbs. That means more work = progress, and you will be able to move everyone of those reps faster = more tension on muscles.
Sure your using lighter weights and your ego may take a bruising, but in time you will doing way more.

this is training the modern way - not just for strnegth but mass too :)
 
Thank you very much!! Appreciate the input!

This is applicable to all compound movements isn't it?

Will try that for bench tomorrow
 
I agree... when I do a squat workout like that I just maintain my current strength. My squats went up when I did more work sets at a more moderate weight... For instance, I could max out 275 for 5, but doing 5x5 with 225 and adding weight each week really made my legs work. And using the lighter weight you can work on perfecting your form and practice exploding out of the hole. Everytime you get closer to your max your form goes to shit.

I even experimenting with doing 10 sets of 5 with a moderate weight.. I don't know if I'd recommend it though... It's physically and mentally exhausting - but my legs grew.
 
revexrevex said:
Thank you very much!! Appreciate the input!

This is applicable to all compound movements isn't it?

Will try that for bench tomorrow
Click to expand...

yeap - try a weight around 70-80% of your max. usually something you can hit 8-10 reps with to failure.
 
Last edited:
Thursday May8
--------------------
Sorry for weird camera positioning.....


Flat Bench:135 x 5, 185 x 5, 205 x 5, 205 x 5, 205 x 5

*Based on tested max of 255

-Feel most of the load in front delts and rotator cuffs
-Havent progressed in many months

Speed Sets: 135 x 3 x 3 sets

Rack Lockouts: 225 x 3, 225 x 5

SkullCrushers: 65 x 8, 95 x 5

Supported T-bar Rows: 45 x 5, 90 x 5, 135 x 5, 135 x 5, 155 x 5!!!

Incline Hammer Curls: (50 x 5 supersetted with 25 x 5) x 2 sets
 
Bench Press:
look at your elbows on the first clip. Notice that they do not come up in the same plane as they do down. You are pushing your elbows wide and putting stress on your rotator cuffs. Tuck your elbows and keep them tucked when you press.

2nd clip of bench...why are your knees and hips moving like that? Plant your feet and your butt and your shoulders firmly and maintain good balance. You are not as strong of a bencher that you shoud be because you are not planted firmly...

Skull Krushers: Push the bar straight over your face or behind you. No need to push away. You appear to be doing a cross between a skull krusher and a JM press.

B True
 
thanks bfold and colj.. next time will keep elbows in

I'll do Coolcol's workout, next time Ill do 4 x 5, then 5x5, and then start over with 3x5 with 210lbs.
 
I forgot to say good job. Don't want you to think that I am not proud of your workout man...just want to let you know everything that I saw from the clips.

B True
 
Saturday May 10

Saturday May 10
----------------------

Front Squat: 135 x 5, 185 x 5

205 x 3, 205 x 3, 205 x 3, 205 x 3, 205 x 3

245 x 2!!! (with belt)

Trap Bar Shrug: 135 x 30, 225 x 15, 315 x 10 (GRIP GAVE OUT AGAIN)

"Power Clean": 135 x 3, 135 x 3, 185 x 2

Hyperextension: +45 x 10 x 3 sets

Hamstring Leg Curl: Worked upto 165 x 5

*New: Song of the workout: iio - At The End (Scumfrog Remix) :)
 
Last edited:
Good progress man...CCJ can probaby give you better advice on these than I can. You might try sitting back farther on the front squats though...not sure.

(time for food and sleep)

B True
 
On the power cleans, try to get lower under the bar. This essentially mean, get the bar higher and your body lower. You want to try to catch the weight when you are low and then basically squat it up.
 
Front squats looked ok from what I saw, try and get your elbows higher - that will help your torso stay more vertical.


Powercleans - on the 185 set, I noticed you "panicked" and started to pull with the arms, once you do that you lose power.
Use your hips more, get right up on your toes, shrug hard, body like a bow and then as the bar flies up, dip under it to rack it.

Also when your racking your leaning back don't do that - bad for lower back. Do a quarter front squat to rack the bar.

doing stiff armed power shrugs onto toes will give you an idea of the feel
 
b fold the truth said:
Bench Press:
look at your elbows on the first clip. Notice that they do not come up in the same plane as they do down. You are pushing your elbows wide and putting stress on your rotator cuffs. Tuck your elbows and keep them tucked when you press.

2nd clip of bench...why are your knees and hips moving like that? Plant your feet and your butt and your shoulders firmly and maintain good balance. You are not as strong of a bencher that you shoud be because you are not planted firmly...
Click to expand...

Also when you lockout the weight you "throw your shoulders forward". You don't need to do this. It also is a sign that you shoulder blades are pulled together and that you upper back isn't tight.

Your lockout is not much stronger than your full range motion. I know that you did them when you weren't fresh...but you need to bring your tricep strength up. We all do. I would do the rack lockouts with a closer grip and maybe move the pin up one...almost the same ROM because of the grip and you will hit your triceps harder.

Good Work.
 
Sunday May 11 - Upper Body

thanks guys, and hannibal too. I'll make good use of these suggestions.

Sunday May 11 - Upper Body
--------------------------------------------

Wanted to do Standing Military, but after seeing this with 135 x 3 ... I decided to do an exercise with back support.


Sitting Dumbell Press: 25 x 5

55 x 5 x 3 sets
75 x 10!!!.. video didn't get last rep, but it took about 6 seconds

80 x 3 + 6 forced ... the guy in beater came up to spot, so I did 6 assisted reps.. again video didn't get it

Upright Row: bar x 10, 95 x 5, 120 x 5!!! , 125 x 3!!!

Decline Dumbell Extensions: 30 x 8 x 3 sets, 30 x 6

FacePulls: 10 reps x 3 sets

Gripwork: 2 sets x 5 reps chinups on power rack
 
looks good.

I think you should work those standing military presses a bit lighter! Make it a strong point :)

Seated looked good. Always nice to have someone around you can trust to spot ya'! Keep em' coming
 
there is a trick to doing military presses - apart from needing a strong core, if you have the bar in front of your body, you will lean back as you vid showed.

What you do is have the bar close to your throat, as you push up move the head back, and then push the bar up and back so it sits over your centre-line, that way the bar is directly over your shoulders and not in front like doing a very steep incline press.

well that's how I do it :)
 
polish bro, that guy came out of nowhere, and spotted me, i didnt even want to go to failure

lookin forward to your next workout


coolcol: I'll try that next time, I cant even do 95 lbs military without leaning back, going to try your trick next time, how did the rest of exercises look though?
 
you should keep your upper arms more vertical on the decline tricep extensions, and try more decline angle.

apart from looked ok. How is your cuffs with upright rows, no impingement?
 
ok bro thanks. I warm up using your cuff complexes over at wannabebigforums, so cuffs dont really bother that much. What other exercises do you suggest for Lateral Deltoid?
 
Looks better. Elbows look better on the benching...but you can still tuck them in more. Keep that butt on the bench. Use your legs to drive your shoulders into the bench...back not up.

B True
 
revexrevex said:
What other exercises do you suggest for Lateral Deltoid?
Click to expand...
well i dunno if they've been mentioned before but for side delts i would suggest lateral raises (as the name suggests).
 
Thursday May 15

Thursday May 15
---------------------

Core:

Back Raises: 3 x 10
Reverse Hyper on Roman Chair: 3 x 8
Situps on Roman Chair: 3 x 12


Finals are over, slept all day.. time to add some rocket fuel to training
 
Friday may 16

Friday May 16
-----------------
Videos will be up once my server comes back online


Decided to celebrate my graduation with front squats

Front Squat: 210 x 3 x 3 sets, 255 x 2!!!, 275 x 1!!!


Shrugs: Worked up to 3 plates, grip didnt hold 4 plates

Shoulders: Triset of external rotations, dumbell cleans and rear flyes
 
Re: Friday may 16

revexrevex said:
Friday May 16
-----------------
Videos will be up once my server comes back online


Decided to celebrate my graduation with front squats

Front Squat: 210 x 3 x 3 sets, 255 x 2!!!, 275 x 1!!!

Shrugs: Worked up to 3 plates, grip didnt hold 4 plates

Shoulders: Triset of external rotations, dumbell cleans and rear flyes
Click to expand...

Congratulations on both the graduation and your nice workout :)
 
great work -
I'm surrprised you can actually put your hands around the bar in a cleangrip, because I sure can't:)
 
yo coolcolj, was that front squat legit? my core could barely handle it? And always thanks for your comments
 
Sunday May 18

Sunday May 18 -- Upper body
------------------------------------

Bench Press: 135 x 5, 185 x 5

205 x 5 x 5 -- this is a volume PR I guess, never done it for so many sets.

- Very tough to get out of j-hooks without spotter
- Will go to 210 x 5 reps x 3 sets next time

Chinups: 25 x 5 reps x 3 sets * volume PR

Decline Dumbell Skullcrushers : 35 x 6 reps x 3 sets
 
Monday May 19

MOnday May 19
--------------------
Very intense today, whole gym stared

Box Squats: 135 x 5, 185 x 5

225 x 4 sets x 5 reps

working on form, please critique


Trap Bar Deadlift: 135 x 5, 225 x 3

315 x 4, 405 x 1, 405 x 1

Only second time doing trapbar deadlifts, so its a personal record, even though my regular deadlift is 425.

After this my body just shut down, I couldnt do anything, so went home.
 
I've had my box squats reviewed on this msg board, and I'll quote benchmonster:

"you have to sit BACK and not down on the box. When viewed from the side, a good squatter's knee's will never move forward out over his toes. Knees must stay in the same spot as when you are locked out. Think about sitting back to the point that your knees are actually farther back when sitting on the box, than they were while you were standing. It can be done, but only with a box squat."
 
I would slow down the negative way down, start with lighter weights. You don't need very heavy weights for this exercise to be effective.

don't rock back, sit back, sit on the stuff, lock your posture and then fire off explosively

your have to push your butt back, prestretch the hams. This will cause you to lean more forward to retain balance

also arch and lock your lower back, your losing your arch just before you touch down.
 
Wednesday - May 21

Wednesday - May 21 - Shoulders
------------------------------------------

Dumbell Press: 50 x 5

55 x 4 sets x 5 reps
--next workout 5x5 and then 3x5 with 60

80 x 7!!!

-I couldnt position the videocamera in a right place, people kept staring and annoying the fuck out of me. So i moved to the sitted barbell military press.

Sitted Military Press:
160 x 6!!!
160 x 5!!!


Upright Row:

125 x 5!!!
130 x 3!!!

-Used a bit of leg drive.. o well

Biceps: bunch of crap with hammer curls and preacher curls
 
Last edited:
Been AWOL for a few days.

Bench press...look at the clip again. You should be pressing in a straight line not in an arch up towards the bench uprights. You are letting your air out too soon too. Watch the lockout...you exhale all of your air out, lose your arch, and roll your shoulders fwd. That aint good....

B True
 
Re: Monday May 19

revexrevex said:
MOnday May 19
--------------------
Trap Bar Deadlift: 135 x 5, 225 x 3

315 x 4, 405 x 1, 405 x 1
Click to expand...

You SURE that is a trap bar??? It looks like a good quality ez curl bar to me...

Either way...you are stiff legging it up...your legs are locking out too soon.

B True
 
you are the man. Haven't made so much progress in last 6 months as I did during past few weeks when you told me to do it. Thanks!!
 
:)

Heck of a job...your form is looking much better too...

:)

B True
 
May 28 - Lower

LIght lower, painful hip. rewarded myself with half gallon of chocolate milk after workout.


Wednesday May 28 - Lower
-----------------------------------

Speed Box Squat: 135 x 8 sets x 3 reps - 1.7 megs, Please "Save AS" and critique

Hyperextension: BW x 3 sets x 10 reps

Supported T-Bar Rows: 155 x 5, 170 x 3!!!

Incline Hammer Curls: 50 x 4!!! supersetted with 20 x 10

Incline Curls: 50 x 3!!! supersetted with 20 x 10

Forearm Curls: 45 x 3 sets x 12 reps
 
Looking better. Why are you lowering yourself so slow??? It is 135...think about reversal speed. Speed squats...with SPEED!!!

B True
 
hey. this was my first time ever squatting with hamstrings, so I wanted to get it right. But next time, watch out! :)
 
b fold the truth said:
Looking better. Why are you lowering yourself so slow??? It is 135...think about reversal speed. Speed squats...with SPEED!!!

B True
Click to expand...

LoL I been trying to get him to focus on pre stressing his hamstrings and keeping the arch...poor guy is getting it from both sides...oh well it could be worse
 
thursday may 29

ok thanks everyone

Thursday May - 29
-----------------------

Core:

-Situps on Decline bench: + 25 x 3 sets x 10 reps
-Leg Raises: 3 x 10
-Saxon bends with 10's: 3 x 10

-Calves: Sitting calf raises 4 x 15

-Light Shrugs


Heavy Squats tomorrow
 
Good luck on the Squats tomorrow, will you be filming?...karma IF you sit back under control and keep you arch tight...lol
 
I will film

I'll squat with a guy who did 500 lbs at 165 pound bodyweight.

Except he'll be doing 20 rep squats, and I'll try to match him in weight with triples....lol
 
May 31 - Friday - Lower

May 31 - Friday - Lower
-----------------------------

Was following my friend's workout, so its a bit out of ordinary.

Squat: 275 x 14, 315 x 2 (olympic style all the way down)

- I thought i was going deep enough with 275, and thought my knees werent moving forward.... until I saw the video. I just couldn't make transition betwen box squats to real squats. Thats why I dont count 275 x 14 as Personal record.

Then I got psyched up and hit 315 x 2 ass to calves, so that was good.

Leg Extension : 3 x 10

Leg Curl : 3 x 10

Pullups: 3 x 10

Cable Row: 220 x 8, 240 x 7!!!


I will post videos in a second.
 
By the way, my friend's family has true genetics on their side.

We went with my friend who can do

Bench: 350
Squat: 500
Deadlift: 535

At 165 pounds bodyweight


And his brother, who is a defensive lineman in 1A school. He did 405 for 6 reps right in front of me today.

Pics and videos in a few
 
Squat Video.
I wish I could go to gym tomorrow and do some good reps, but my legs are cramping as we speak.

http://www.bebinary.com/alex/may29/275x14squatNOGOOD.WMV

Cable Row Video, Listen to funny comments
http://www.bebinary.com/alex/may29/cablerow.WMV

My friend's 295 x 20 squat
http://www.bebinary.com/alex/may29/richiesquat.WMV

Back of a 500+ deadlifter
IMG_0083.jpg



But I can keep up with him
IMG_0107.jpg
 
Last edited:
may 30 - upper- light lower

Saturday May 30 - upper - light lower
-----------------------------------------------
Warm up with internal/external rotations with 10 lb plate

Dumbell Military Press: 60 x 3 sets x 5 reps, 85 x 4!!!

..the moron only got one rep but it gives you idea of how low i go

Pushpress: 135 x 2 sets x 5 reps, 185 x 4, 205 x 1!!!

Upright Row: 135 x 3!!! + 4 cheated

Stiff Arm Pulls: 135 x 5, 225 x 3 sets x 5 reps

Close Grip Benchpress: 240 x 1!!!, supersetted with tricep pushdowns

Active Recovery + Other

Light Deadlift: 135 x 10, 225 x 6, 315 x 5 - worked on form
Leg extension: 3 x 10 supersetted with leg curl 3 x 10
Abs: 3sets x 5 reps with 10 lb plate on decline bench
 
Sunday June 1
----------------

Face Pulls: 5sets x 30 reps
Calves: 4 x 20

60 mins of basketball

Going for 275 bench tomorrow probably
 
first thing I see is that your feet are moving around as the bar is coming down, that is killing any chance you have to drive. As you knoww your triceps are largely responsible for the lockout, so start hammering them after bench, but try to keep it in the bench plane

so you could do rack pin presses from about 4-6 inches from lockout...heavy as hell
you could try heavy jm presses
you could make a three board and use it
bands will help...buy a set of mini's

good luck...I want to see you destroy 315 soon
 
thanks PH and Iron Lion.

I'll make 3 board, can I do it after my worksets of bench? Like next time I want to do 210 x 4sets x 5 reps with bench, and then do like 275+ 3 board working up to a single max?
 
yeah you can do it after bench but you will need two spotters, if you don't have the spotters just set up in the rack and do lock outs....
 
Iron Lion, I've been thinking about wearing a tight sweatshirt, and putting the 3-board under it.

That way it won't move and I will only need one spotter.

What do you think?

I hate pin lockouts :(
 
revexrevex said:
Iron Lion, I've been thinking about wearing a tight sweatshirt, and putting the 3-board under it.

That way it won't move and I will only need one spotter.

What do you think?

I hate pin lockouts :(
Click to expand...

That's what I do, and it works for me.
 
shit thats a good Idea...I never thought of that...just make sure you leave it in while you walk to the water fountain with some ils...lol
 
bro I get enough intimidating looks there. All the italian juiceheads will probably think I am insane and cheating on bench with the board presses
 
revexrevex said:
PS. No offense to juiceheads or italians
Click to expand...

I'm only 1/2 Italian, so I'll take 1/4 offence at that comment ;)

You'll nail the 275 next time around. Fortunately you didn't, because the last time I did a 1RM it was 265 ;)
 
You must log in or register to reply here.

Similar threads

Fmos
Approved Log Test, Eq, Deca, GH, Insulin Bulking Cycle Log
Replies
20
Views
364
Grumpy1
Grumpy1
Sheshredz
Female Log Recomp and Training Log
2
Replies
116
Views
2K
Sheshredz
Sheshredz
TSBD38
Approved Log Test Tren Mast HGH HCG Reta Cycle Log
Replies
67
Views
1K
the_alcatraz
the_alcatraz
Hansky_26
Approved Log Rebuilding Lean Mass and Growing Log - Female
2
Replies
173
Views
7K
rizzlekdizzle
rizzlekdizzle
Blackout-
Approved Log Testosterone Anavar EQ Cycle
2
Replies
179
Views
26K
the_alcatraz
the_alcatraz
Top Bottom