[quote]FutureGL wrote:
hell if the protein’s up there it shouldn’t make too much of a difference.
they should make a squats n’ godfather program lol prolly just turn you into a fat shit but it’d be delicious.
yeah I’m from westchester, i know how it do[/quote]
i worked at a gardencatering down my street witch is one of the busiest in the state in connectiuct one of the gardencaterings changed there name to chicken joe’s and like went to court to get the rights to highschool special and all that shit. so know the gardencatering i work at just calles them specials.
Hey bro. I’m a HUGE advocate of the 20-rep routine and I’ve done it myself on multiple occasions. If I may give my own advice…
I would recommend that you tone down your warm up a bit. Instead of doing 10 reps with 15% more than your 20-rep weight try doing doubles or triples using around 80% of your one rep max. It’ll give you a good nervous system “primer” as well as save your energy for the breathing squats. Give it a thought.
I was going to say along the same lines as rholdnr said. The warm-up is needed but what rholdnr said is spot on. I was just figuring you’d find your way there eventually.
Nice on the 190. The first few weeks are just getting accustomed to doing that kind of work in one set. After you body adapt and you can put some weight on the bar, then the pain starts. And the growth. If you train it right you will make gains. No Ifs, Ands or Buts.
So I read somewhere that the purpose of the pullovers is (controversial here) to widen the ribcage, it’s probably too early, but are you feeling/noticing any of that?
For guys who have done this before, is that bs or real stuff?
I’ve read that you cannot widen the ribcage, and that is an antiquated thought from many years ago. You can put muscle on the outside of your ribcage making it look bigger though.
Full squats
1x5-135lbs
1x3-185lbs
1x2-225lbs
1x20-195
Pull-overs
1x20-55lbs
pull-up/dip super set
3x15-btw
weighted sit-ups
3x15-35lbs
I cut back on the warm-ups reps, i also got my breathing down correct for the 20 rep set. reps 1-10 i take one deep breath, the next 5 i take two deep breaths and the next 5 i take 3 or 4 deep breaths.
Pull-ups and dips were hard, starting monday i will add 25lbs and drop the reps down to 6-8.
With the ribcage thing i accualy have noticed a little more thickness. I’m up to 190lbs and i can tell my legs, back, torso, and especially my arms are growing.
Full squats were good, cut down on warm-up reps got my breathing down good. taking one deep breath between reps 1-10 two deep breaths the next 5 and three to four for the next 5.
monday i will be addind 25lbs to the pull-ups and dips and cutting the reps down to 6-8.
My weight is up to 190 and i can tell that my legs, back, torso, and arms all are growing. I feel like the pull-overs had added size to the area around my ribs but didn’t expand my ribs just add muscle.
The pull-over is a great exercise i read somewhere that it is consired the upper-body squat but i don’t really see it in to many programs. Now after this i feel like i will include it in my training from now on.
Ok, from a medical standpoint there is no empirical evidence of pullovers doing what they’re “supposed” to do (widening/thickening/raising the ribcage), but there isnt any evidence to deny it either.
From my professional point of view as an LMT. The intercostals are the muscles that are located in-between each rib and they CAN be worked just like any other muscle but I do not personally think it is the pullovers that do the job…
I think it is more of the large gasping breaths from the squats (aka Hise Shrugs) that do the trick.
And to comment on what someone else said: I come from the school of thought that weighted dips/pullups are more of the “upper body squat” not pullovers, but Im not posing an argument, simply stating my POV.
I’m willing to get into an intelligent conversation about this but I’m not going to argue like grade schoolers…
I can remember arriving home 165 lbs soaking wet, down from 215 and starting this program. I was putting up the EXACT numbers you guys are now, and I put on 13 pounds of muscle the first month. I stopped doing it in favor of a Westside template, but now I wished I’d continued doing it longer.
I say stay on it until you can do 300 x 20. You’ll be pretty damn far along. Go on a strength kick for a while and come back to it.
I’ll probably go back on it either around April or when my squat hits 400 and my bench hits 300; whichever comes first.
Full squats
1x5-135lbs
1x3-185lbs
1x2-225lbs
1x20-210lbs
Pull-overs
1x20-25lbs
Pull-up/Dip super set
Pull-ups
3x6-30lbs
Dips
3x6-40lbs
Weighted sit-ups
3x12-45lbs
Today was a good workout 210 went smooth. I decided to add more weight to the dips than the pull-ups because the dips were starting to get easier compaired to the pull-ups.
Does anyone know if there is any weight carry-over from dips to bench press?
You said you’re now a fan of the pullover.Could you explain why you like it, where you feel it etc? I have never used this movement in any training program.
Good workout, i decided to go up 10 pounds this week 225lbs was one of the hardest ive done. I almost quit at 10 reps but i wouldn’t let myself. the one set took over 5 minutes.
About the pull-overs I feel them mostly in my chest and also my triceps, somewhat in my back and my shoulders too. I also like how it strechs you out.