me too, i can get a little jerky with them a la ronnie coleman
Yeah, if I put some momentum into them, I can move some serious weight. I've just been trying to use a more strict form, with my torso as close to parallel with the floor as I can get, and a good pause and squeeze at the top of the rep. For this purpose, I've been finding db rows and one-arm tbars are better. But I'ma hit some BB rows tomorrow just for the hell of it.
Anyways, here's a workout update:
XFA Notes: I'm taking 6caps a day right now. I'll bump it back up to 8 on lifting days when I resume two-a-days. For now, 6 is doing the trick. No major strength increases to report this workout, but I still did manage a PR in reps on OHP.
Superset: OHP/ Band Facepulls
135x5/ x20
155x5/ x20
185x5/ x20 - Pretty sure this is a PR for 5 reps
205x3 +1push press/ x20
DC Set: 175x8 +3 +3push presses/ x20
Superset: Floor Press/ HS Shrugs
225x5/ 3plates per side x12
275x5/ 4 x10
315x2/ 5 x8
DC Set: 225x13 +5 +3/ 6 x6
I should have worked up to 315 slower, my form felt a little off and another light set or two could've helped me find my groove. Felt almost like a JM Press, which is NOT normal.
Superset: HS Press/ Hammer Curls w/1sec pause and squeeze at the top
70per side x10/ 50x8
80 x10/ 55x8
DC Set: 90 x10 +5 +1/ 60x8
I then ran the rack with hammer curls, starting with 65x8, then doing 5reps at 10lb intervals down to 30x5.
Incline Cable Flies Dropset Finisher:
60x10 +50x8 +40x5 +30x5
Reverse Fat Bar Preacher 21's:
60 for 3sets.
Finished with some incline db curls and I was fried.