Workout 9/25 (videos)

[Mike_Rojas]

Military Press

95 warm ups
105x5
105x5
115x5
125x5
135x5
135x5

Trying new grip, tucking elbows instead of flaring like I always used to. Pretty light weight, working on form.

***********************************

Rows

95x5
135x5
155x5
155x5

Never did rows like this before. I always used to swing the weight around and feel it all in my lower back.


**************************************

Pullups

5
5

***************************************

Shrugs

155x15
155x10

Never really did these much before.

*************************************

Static Holds

255x20 seconds

************************************

 

[Mike_Rojas]

 

[thebrute]

awesome job!! brotha. tb

 

[Mike_Rojas]

awesome job!! brotha. tb

Thanks brute!

Sorry about some of the weird camera angles.

 

[guldukat]

Damn good workout Mike. Those were some strict-ass presses and rows! The chins didn't look bad either.

Were you rolling your shoulders on the shrugs? Kind of a silly question, I know--I'm not wearing my glasses

 

[kingc_79]

nice workout man.....i dont remember where ur weak point is on your bench but mine bein right off the chest, i think the underhand shoulder width grip on rows has helped me alot...i like the way you kept the weight low enough to really squeeze at the top and keep good form. nice

 

[Mike_Rojas]

Re: Re: Workout 9/25 (videos)

Damn good workout Mike. Those were some strict-ass presses and rows! The chins didn't look bad either.

Were you rolling your shoulders on the shrugs? Kind of a silly question, I know--I'm not wearing my glasses

Thanks for the comments. Strict is good, right?

About the shrugs - I think I just went up and down, but I might have rolled some of the reps. Good or bad? I thought you were supposed to just go straight up and down.

 

[he-man]

ive always been told that rolling your shoulders during shrugs can lead to rotator cuff injury. i always try and make my delts touch my ears. nice vids as well!!

 

[guldukat]

Re: Re: Re: Workout 9/25 (videos)

Thanks for the comments. Strict is good, right?

About the shrugs - I think I just went up and down, but I might have rolled some of the reps. Good or bad? I thought you were supposed to just go straight up and down.

Yes, it's definitely good

I wouldn't worry too much about the rolling, but as He-Man said, it's supposed to be rough on the rotators. Straight up 'n down is the way to go.

 

[Mike_Rojas]

nice workout man.....i dont remember where ur weak point is on your bench but mine bein right off the chest, i think the underhand shoulder width grip on rows has helped me alot...i like the way you kept the weight low enough to really squeeze at the top and keep good form. nice

Thanks. My sticking point on bench seems to change. I have a bad setup. I will try those underhand rows, though. I like the squeeze at the top.. it hurts so good.

 

[revexrevex]

NIIIICEEE!!!!

 

[rjl296]

looks good.

i do my rows parrallel to the ground, and drop the weight to the ground.
similar to you, just bent over more

 

[Mike_Rojas]

looks good.

i do my rows parrallel to the ground, and drop the weight to the ground.
similar to you, just bent over more

I used to do them that way, then I read how guys do it this way, so I tried it out. It's nice, you should try it sometime.

 

[b fold the truth]

Getting bigger and stronger...in leaps and bounds.

B True

 

[Exodus]

i like the military's and your pullups, they both looked very painful.

X

 

[Mike_Rojas]

i like the military's and your pullups, they both looked very painful.

X

I'm hurtin' now... can't wait until tomorrow. DOMS a comin'. I guess my form was ok on everything?

Oh, and thanks B fold

 

[PolishHammer1977]

Military Strict Press - EXCELLENT

Rows - EXCELLENT but......next week I want you to set the pin ONE notch below to get moreof a stretch. Your form couldn't be any better using this angle and a pronated grip. Honestly.

Shrugs - Straight up and straight down. I do not condone the roll. Straight up and straight down.

Nice Holds!!!! There is no doubt about it. Hardcore movements and will build you all around. Nice job Mike Rojas.

 

[Mike_Rojas]

Thanks for the comments PH77! My upper back and shoulders are so sore this morning.

 

[Zander1983]

Mike, if you want your rows to have a better carry-over to your bench you can make a couple of adjustments. It might require less weight... Bend your knees more and stick your ass out further, bringing you closer to parallel. Keep your head looking up and forward and pull as you are now.

 

[Mike_Rojas]

Interesting Zander, I'll try that form sometime. Thanks.

On another note, it's a lot of work to edit those videos, but it's worth it for all the input I get on this board.

 

[PolishHammer1977]

Nice job btw man. I like your style on the vids.

Looking forward to more and more too! Keep them coming and you will watch your progress skyrocket!