Some Training Videos!

Sporto · 10-15-2008, 04:06 PM

Upper Body Power

BB Incline Press 100
325X2
315X3

~ I was doing this workout at a gym that has a standard incline press where you can't control the incline of the bench. The incline I had to use here was higher (hence more shoulder/less chest) than what I have been used to using, and the numbers weren't as high. This particular gym doesn't have a good set up with a power rack so that I could set it up the way I do when I am in Terre Haute, so I had to make do. I still felt really strong though because when I went to do Incline DB Flys on the normal incline I use, I set yet another PR. I believe I will be back in Terre Haute next week for my PR week and will try 325 there using the same set up I have been and hopefully be able to hit that 325. But for this workout, it is what it is.

DB Incline Flys
90X10 - PR!

~ This is the incline I normally use for my BB Incline Press. I want it at this angle because I want more upper chest recruitment and less shoulder recruitment.

BB Bent Over Rows 100
345X5 - PR!
355X3

~ As you will see in the video, I feel like the first 3 reps are pretty solid. 4 & 5 started to look like I was using a little too much trap for this particular lift (due to fatigue) but I still feel like it was a lot better than the first video I posted of these doing 315 (where I am wearing a beanie). Plus, it hit really hard right where I wanted it to, so I know the form is overall pretty good.

DB Incline Braced Rows
100X10

~ This gym's dumbbells only go up to 100s, so I just used what I could and slowed the tempo way down.

BB Military Press 100
275X5
285X3

~ The weight really wasn't 275, that's just what it would have been had I been using free weights. Again, this gym didn't have a power rack or a good enough set up to perform free weight BB Military Press, so I did them on their Smith Machine. If my gym back home had one of these, I would just use this, but they don't...so I can't really go back and forth and make fair comparisons. When I am back in Terre Haute, I will try 275 on the free weights and see what I can get. I have a video of me getting 3 on the "smith" 285 before pooping out lol. Still though, this progression was entirely guesstimated and I'm happy with where these are at for now.

DB Incline Braced Rear Raises
45X10

~ Not the heaviest I've used, but I really wanted to see what I looked like doing these. This is one exercise where in my mind it feels like one thing, but in reality it could be completely different. I wanted to see how good of form I am using with this. I feel it right where I want and I felt like my tempo was good and the height I brought the DBs up to was good...especially for that weight. You guys can be the judge!

BB Standing Curls 100
155X5 - PR!

~ This one felt good. I felt like the form was pretty solid and even though the last rep was a little slow, I just smiled and kind of laughed at it as I lowered it REALLY slow - just showing the exercise who's boss! I'm happy with this as biceps are a weak point for me.

DB Seated Curls
65X8 - PR!

~ Just a solid set. I felt form was on point too. I will tell you that on the last rep, I almost blacked out (lost some vision) because I was literally on fumes. Still got the rep though and lowered it with authority!

EZ Skull Crushers 100
165X3

~ I was scheduled to do just 160 for 5, but I was feeling good at the time and just decided to throw on 165 instead. I can't quite recall if I did 3 or 4 reps, but I took it down to 155 for another set and got all 5 with ease. It's amazing when you use good form how much of a difference 5lbs (or in this case 10) can make on the smaller muscle groups LOL!

Rope Pressdowns
190X8

Lower Body Power

BB Squats 100
475X5 - PR!
495X3

~ Simply phenomenal! I will let the video speak for itself. I nailed a SOLID deep set of 475 for 5 reps (just as planned) and felt good enough afterwards to throw on 5 plates and bust out 3 SOLID deep reps. When I was finished, my glutes, hamstrings, quads, everything felt like my form was spot on. These sets got me PUMPED!

SLDL/RDL Hybrid 100
455X5 - PR!
475X3

~ The momentum kept up as I went straight into heavy sets of my SLDL/RDL Hybrid. Again, I will let the video speak for itself. I felt like my form was pristine and afterwards the intended muscles I was trying to hit were LIT UP! Next year, my glutes and hammies are gonna POP!

Straight-Leg Cow Raises
Stack+AllTheExtraWeightICouldFindX10
Stack+AllTheExtraWeightICouldFindX10

~ For those who want to TRUELY know what the SPORTO TEMPO is for (what I like to call now) Cow Raises, this video will show explicit detail of the tempo that I directly credit towards the increased calf development this offseason. My cows are most likely my most improved body part and this tempo is a HUGE reason why. Enjoy the video!

Sporto

**DJSTARER** · 10-15-2008, 05:10 PM

humbling strength.

just a thought on your squat, opening your hips might allow you to hit better depth. Strong none-the-less

Sporto · 10-16-2008, 06:48 AM

Quote:

Originally Posted by DJSTARER

humbling strength.

just a thought on your squat, opening your hips might allow you to hit better depth. Strong none-the-less

Thanks! I'll try have to that and see how it feels!

Sporto

**powerman2000** · 10-16-2008, 01:31 PM

Very cool vids.

Especially the squats.

Sporto · 10-17-2008, 05:21 AM

Quote:

Originally Posted by powerman2000

Very cool vids.

Especially the squats.

Thanks I appreciate that!

Sporto

10-15-2008, 04:06 PM	#1
Sporto Amateur Join Date: Jul 2008 Posts: 85 Recipes: 0 Rep Power: 9	Some Training Videos! Upper Body Power BB Incline Press 100 325X2 315X3 ~ I was doing this workout at a gym that has a standard incline press where you can't control the incline of the bench. The incline I had to use here was higher (hence more shoulder/less chest) than what I have been used to using, and the numbers weren't as high. This particular gym doesn't have a good set up with a power rack so that I could set it up the way I do when I am in Terre Haute, so I had to make do. I still felt really strong though because when I went to do Incline DB Flys on the normal incline I use, I set yet another PR. I believe I will be back in Terre Haute next week for my PR week and will try 325 there using the same set up I have been and hopefully be able to hit that 325. But for this workout, it is what it is. DB Incline Flys 90X10 - PR! ~ This is the incline I normally use for my BB Incline Press. I want it at this angle because I want more upper chest recruitment and less shoulder recruitment. BB Bent Over Rows 100 345X5 - PR! 355X3 ~ As you will see in the video, I feel like the first 3 reps are pretty solid. 4 & 5 started to look like I was using a little too much trap for this particular lift (due to fatigue) but I still feel like it was a lot better than the first video I posted of these doing 315 (where I am wearing a beanie). Plus, it hit really hard right where I wanted it to, so I know the form is overall pretty good. DB Incline Braced Rows 100X10 ~ This gym's dumbbells only go up to 100s, so I just used what I could and slowed the tempo way down. BB Military Press 100 275X5 285X3 ~ The weight really wasn't 275, that's just what it would have been had I been using free weights. Again, this gym didn't have a power rack or a good enough set up to perform free weight BB Military Press, so I did them on their Smith Machine. If my gym back home had one of these, I would just use this, but they don't...so I can't really go back and forth and make fair comparisons. When I am back in Terre Haute, I will try 275 on the free weights and see what I can get. I have a video of me getting 3 on the "smith" 285 before pooping out lol. Still though, this progression was entirely guesstimated and I'm happy with where these are at for now. DB Incline Braced Rear Raises 45X10 ~ Not the heaviest I've used, but I really wanted to see what I looked like doing these. This is one exercise where in my mind it feels like one thing, but in reality it could be completely different. I wanted to see how good of form I am using with this. I feel it right where I want and I felt like my tempo was good and the height I brought the DBs up to was good...especially for that weight. You guys can be the judge! BB Standing Curls 100 155X5 - PR! ~ This one felt good. I felt like the form was pretty solid and even though the last rep was a little slow, I just smiled and kind of laughed at it as I lowered it REALLY slow - just showing the exercise who's boss! I'm happy with this as biceps are a weak point for me. DB Seated Curls 65X8 - PR! ~ Just a solid set. I felt form was on point too. I will tell you that on the last rep, I almost blacked out (lost some vision) because I was literally on fumes. Still got the rep though and lowered it with authority! EZ Skull Crushers 100 165X3 ~ I was scheduled to do just 160 for 5, but I was feeling good at the time and just decided to throw on 165 instead. I can't quite recall if I did 3 or 4 reps, but I took it down to 155 for another set and got all 5 with ease. It's amazing when you use good form how much of a difference 5lbs (or in this case 10) can make on the smaller muscle groups LOL! Rope Pressdowns 190X8 Lower Body Power BB Squats 100 475X5 - PR! 495X3 ~ Simply phenomenal! I will let the video speak for itself. I nailed a SOLID deep set of 475 for 5 reps (just as planned) and felt good enough afterwards to throw on 5 plates and bust out 3 SOLID deep reps. When I was finished, my glutes, hamstrings, quads, everything felt like my form was spot on. These sets got me PUMPED! SLDL/RDL Hybrid 100 455X5 - PR! 475X3 ~ The momentum kept up as I went straight into heavy sets of my SLDL/RDL Hybrid. Again, I will let the video speak for itself. I felt like my form was pristine and afterwards the intended muscles I was trying to hit were LIT UP! Next year, my glutes and hammies are gonna POP! Straight-Leg Cow Raises Stack+AllTheExtraWeightICouldFindX10 Stack+AllTheExtraWeightICouldFindX10 ~ For those who want to TRUELY know what the SPORTO TEMPO is for (what I like to call now) Cow Raises, this video will show explicit detail of the tempo that I directly credit towards the increased calf development this offseason. My cows are most likely my most improved body part and this tempo is a HUGE reason why. Enjoy the video! Sporto __________________ Tommy Jeffers IFPA Pro Mr Natural Indiana Scivation Athlete www.bodybuilding.com/fun/insidethelife16.htm www.bodybuilding.com/fun/insidethelife15.htm www.bodybuilding.com/fun/insidethelife14.htm www.bodybuilding.com/fun/insidethelife13.htm www.bodybuilding.com/fun/insidethelife12.htm "Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength."

10-15-2008, 05:10 PM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,517 Recipes: 0 Rep Power: 361	Re: Some Training Videos! humbling strength. just a thought on your squat, opening your hips might allow you to hit better depth. Strong none-the-less __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 500 Squat 601 Deadlift 320 Bench TRAINING FOR: USAPL JUNIOR NATIONALS, JUNE 20th, 2010

10-16-2008, 01:31 PM	#4
powerman2000 Master Blaster Join Date: Apr 2005 Location: Colorado Posts: 4,590 Recipes: 0 Rep Power: 376	Re: Some Training Videos! Very cool vids. Especially the squats. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do.

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