Rack pullups are easy on the back. Feet upon bench, pullingup on the bench bar. Can add weight on your lap… I did super wide grip sets, bench grip sets and closegrip sets ect…
[quote]Spidey22 wrote:
I think maybe it’ll initially take some time to adjust. But if you’re doing PC’s stuff it means you’re using loads you can dominate most likely. As long as you’re using good form, not going to failure every set, and using reasonable working percentages/loads you can recover from a lot.
Personally I’ve been alternating Benching and Squats + DL every other day for a while now, and just not being retarded and trying to force PR’s has been great, I’m recovering fine. I just would personally make that Back day mostly pump/contraction stuff. like
Weighted Chins: 5x5 or 3x8 whatever
DB Rows, both at the same time, focusing on good form (save heavy shit for the BB Rows earlier in the week: 4x10-12
Straight Arm Pulldowns: 3x15
Cable Rows: 3x15
Rear Delts maybe
Maybe some bicep work at the end
Personally I feel back can take a lot of volume once you get use to it. And plus if you have 2 back days, keep that first one heavy and this one light. Make lighter weights feel heavy, do some controlled negatives, holds at peak contraction, shit like that. [/quote]
Yes this is exactly what I was thinking, first day is heavy stuff and the second day is for really forcing the contraction and stretch
@bilski have you seen good growth with hitting back 3x per week?
@barbedwire I’ll have to look those up on YouTube for how they’re done, I’ve seen them in a lot of programs but I’ve never done them
[quote]chobbs wrote:
[quote]young n wrote:
Hey brother I just saw your comment in the other thread.
And I was reading through your log a bit.
Looking strong.[/quote]
Thanks feel free to drop an information bomb like you did in Lorez’s log anytime![/quote]
That log is a shit show right now I want the guy to just go get better but someone else is arguing with me that mental burnout is a real thing
[quote]PlainPat wrote:
[quote]chobbs wrote:
[quote]young n wrote:
Hey brother I just saw your comment in the other thread.
And I was reading through your log a bit.
Looking strong.[/quote]
Thanks feel free to drop an information bomb like you did in Lorez’s log anytime![/quote]
That log is a shit show right now I want the guy to just go get better but someone else is arguing with me that mental burnout is a real thing[/quote]
That log has been a shit show from day one. No, but really, the first couple pages aren’t any better.
@chobbs, I am actually interested in seeing what young n has to say about your issues. Torn labrum was it?
[quote]LoRez wrote:
[quote]PlainPat wrote:
[quote]chobbs wrote:
[quote]young n wrote:
Hey brother I just saw your comment in the other thread.
And I was reading through your log a bit.
Looking strong.[/quote]
Thanks feel free to drop an information bomb like you did in Lorez’s log anytime![/quote]
That log is a shit show right now I want the guy to just go get better but someone else is arguing with me that mental burnout is a real thing[/quote]
That log has been a shit show from day one. No, but really, the first couple pages aren’t any better.
@chobbs, I am actually interested in seeing what young n has to say about your issues. Torn labrum was it?[/quote]
Torn Labrum. Get it fixed, that is the long term solution.
And I guess short term workaround would be to keep your shoulder out of anterior humeral glide. And to just minimize the stress on the passive restraints (the labrum) and instead to direct the stress onto the active restraints (the muscles).
If my basic understanding of anatomy is wrong please do correct me, anyone.
Stay strong
[quote]LoRez wrote:
[quote]PlainPat wrote:
[quote]chobbs wrote:
[quote]young n wrote:
Hey brother I just saw your comment in the other thread.
And I was reading through your log a bit.
Looking strong.[/quote]
Thanks feel free to drop an information bomb like you did in Lorez’s log anytime![/quote]
That log is a shit show right now I want the guy to just go get better but someone else is arguing with me that mental burnout is a real thing[/quote]
That log has been a shit show from day one. No, but really, the first couple pages aren’t any better.
@chobbs, I am actually interested in seeing what young n has to say about your issues. Torn labrum was it?[/quote]
Yessir torn right labrum
[quote]young n wrote:
[quote]LoRez wrote:
[quote]PlainPat wrote:
[quote]chobbs wrote:
[quote]young n wrote:
Hey brother I just saw your comment in the other thread.
And I was reading through your log a bit.
Looking strong.[/quote]
Thanks feel free to drop an information bomb like you did in Lorez’s log anytime![/quote]
That log is a shit show right now I want the guy to just go get better but someone else is arguing with me that mental burnout is a real thing[/quote]
That log has been a shit show from day one. No, but really, the first couple pages aren’t any better.
@chobbs, I am actually interested in seeing what young n has to say about your issues. Torn labrum was it?[/quote]
Torn Labrum. Get it fixed, that is the long term solution.
And I guess short term workaround would be to keep your shoulder out of anterior humeral glide. And to just minimize the stress on the passive restraints (the labrum) and instead to direct the stress onto the active restraints (the muscles).
If my basic understanding of anatomy is wrong please do correct me, anyone.
Stay strong[/quote]
Can you put this in meathead terms
Week 11 day 1
Plyos push-up 3x5
Bench 2 min
Bar x a lot
135x5
155x4
165x3
185x2
205x1
225x1 paused
3x5 @ 215
3x5@ 190
150x15 with wraps full lockout
Incline 2 min full lockout
115x20
115x10
115x8
Dips 1 min
10,10,8,6,6
SKULLCRUSHERS with far gripz
Barx10
65x10
85x10
65x10
45x10
PUSHDOWNS
4x10
[quote]chobbs wrote:
[quote]young n wrote:
[quote]LoRez wrote:
[quote]PlainPat wrote:
[quote]chobbs wrote:
[quote]young n wrote:
Hey brother I just saw your comment in the other thread.
And I was reading through your log a bit.
Looking strong.[/quote]
Thanks feel free to drop an information bomb like you did in Lorez’s log anytime![/quote]
That log is a shit show right now I want the guy to just go get better but someone else is arguing with me that mental burnout is a real thing[/quote]
That log has been a shit show from day one. No, but really, the first couple pages aren’t any better.
@chobbs, I am actually interested in seeing what young n has to say about your issues. Torn labrum was it?[/quote]
Torn Labrum. Get it fixed, that is the long term solution.
And I guess short term workaround would be to keep your shoulder out of anterior humeral glide. And to just minimize the stress on the passive restraints (the labrum) and instead to direct the stress onto the active restraints (the muscles).
If my basic understanding of anatomy is wrong please do correct me, anyone.
Stay strong[/quote]
Can you put this in meathead terms [/quote]
Passive restraints,
I think he could afford to drop the weight a good 100-200 lbs and still be able to stimulate his lats, biceps or whatever he was after there.
[quote]chobbs wrote:
[quote]young n wrote:
[quote]LoRez wrote:
[quote]PlainPat wrote:
[quote]chobbs wrote:
[quote]young n wrote:
Hey brother I just saw your comment in the other thread.
And I was reading through your log a bit.
Looking strong.[/quote]
Thanks feel free to drop an information bomb like you did in Lorez’s log anytime![/quote]
That log is a shit show right now I want the guy to just go get better but someone else is arguing with me that mental burnout is a real thing[/quote]
That log has been a shit show from day one. No, but really, the first couple pages aren’t any better.
@chobbs, I am actually interested in seeing what young n has to say about your issues. Torn labrum was it?[/quote]
Torn Labrum. Get it fixed, that is the long term solution.
And I guess short term workaround would be to keep your shoulder out of anterior humeral glide. And to just minimize the stress on the passive restraints (the labrum) and instead to direct the stress onto the active restraints (the muscles).
If my basic understanding of anatomy is wrong please do correct me, anyone.
Stay strong[/quote]
Can you put this in meathead terms [/quote]
Most deadlift PRs are putting some stress on the passive restraints.
[quote]young n wrote:
[quote]chobbs wrote:
Can you put this in meathead terms [/quote]
Passive restraints,
I think he could afford to drop the weight a good 100-200 lbs and still be able to stimulate his lats, biceps or whatever he was after there.[/quote]
That video didn’t explain anything to me. It did make me laugh though. I think he could have put another 100-200 lbs on there and still gotten it to move.
I’m not knocking any of these lifters^
But with someone who has a torn labrum, I can say for a fact that after you do heavy rack pulls or heavy famers walks you will feel it in your injured shoulder and not in a good way.
Stay strong
[quote]LoRez wrote:
That video didn’t explain anything to me. It did make me laugh though. I think he could have put another 100-200 lbs on there and still gotten it to move.[/quote]
This picture shows a woman hanging out on her passive restraints, I’m sure she could kick it there for 5 minutes, but her core is not engaged at all.
Even in the “correct” position, it isn’t good enough for me.
young n: What’s your background? Chiro? PT? Med school? None of the above?
[quote]LoRez wrote:
young n: What’s your background? Chiro? PT? Med school? None of the above?[/quote]
Haha,
None of the above
[quote]young n wrote:
[quote]chobbs wrote:
[quote]young n wrote:
[quote]LoRez wrote:
[quote]PlainPat wrote:
[quote]chobbs wrote:
[quote]young n wrote:
Hey brother I just saw your comment in the other thread.
And I was reading through your log a bit.
Looking strong.[/quote]
Thanks feel free to drop an information bomb like you did in Lorez’s log anytime![/quote]
That log is a shit show right now I want the guy to just go get better but someone else is arguing with me that mental burnout is a real thing[/quote]
That log has been a shit show from day one. No, but really, the first couple pages aren’t any better.
@chobbs, I am actually interested in seeing what young n has to say about your issues. Torn labrum was it?[/quote]
Torn Labrum. Get it fixed, that is the long term solution.
And I guess short term workaround would be to keep your shoulder out of anterior humeral glide. And to just minimize the stress on the passive restraints (the labrum) and instead to direct the stress onto the active restraints (the muscles).
If my basic understanding of anatomy is wrong please do correct me, anyone.
Stay strong[/quote]
Can you put this in meathead terms [/quote]
Passive restraints,
I think he could afford to drop the weight a good 100-200 lbs and still be able to stimulate his lats, biceps or whatever he was after there.[/quote]
Right on thank you
Diet update: I finally feel like I’m lean enough to do Dave Tate’s Get Shredded Diet. I will do this for 4-5 weeks then be done and start reverse dieting (which I am clueless about). Since I’ve came home I already feel 10x better and the only thing that has changed is my sleeping patterns.
Be sure to take some before and after photos.
[quote]chobbs wrote:
Diet update: I finally feel like I’m lean enough to do Dave Tate’s Get Shredded Diet. I will do this for 4-5 weeks then be done and start reverse dieting (which I am clueless about). Since I’ve came home I already feel 10x better and the only thing that has changed is my sleeping patterns. [/quote]
Why such an extreme approach? That sounds unpleasant, reading through it.
Also, how much of the supplement suggestions are you going to use?