broseph wrote: ↑Mon Apr 17, 2023 2:28 pm
Incline DB Bench 75x4x12, OT 2:30
I was treating these more like a competition lift than a hypertrophy exercise, and getting no pump or soreness despite making weight and rep gainz. Today I focused on keeping my elbows at 45°and moving the dumbbells in more of an arc. Pump and burn achieved at the expense of fewer reps = #winning.
Chins +50x3x8, 1x6, OT 2:30
Same as above. Today I focused on "squeezing" myself up to the top instead of "launching." Not sure I've ever felt an upper back pump before. I like it.
Did flyes like this today, because I was afraid that any non-intentional movement would tear everything. (Yes, with 25 lb DBs, judge me.) Chest is sore as shit. I’ve “realized” dozens of times over the years that this is how assistance work (or any lift, for bodybuilding purposes) ought to be done, but I always fall out of it after two weeks trying to chase numbers about which absolutely no one cares. I think often on how I’m so disciplined in so many areas of life, and yet can’t ever commit to just fucking lifting weights the right way.
Anyway, if you like that upper back pump, try taking half your usual barbell row and, instead of keeping the bar close and pulling into your stomach, let it hang out away from your legs and pull straight up to your chest. A few deliberate sets of 8-12 will give that uncomfortable yet awesome pump.
I kinda think that’s how all raw benchers should row but I never stick to it because see above.
Also:
Renascent wrote: ↑Mon Apr 17, 2023 3:54 pm
So, uh ... how'd it go?