Btw, while searching for a that mixed grip issue I’ve actually come across a few guys who had to get ART done on their brachioradialis due to scar-tissue buildup from doing heavy deadlifts without straps lol. Most got in only in the arm that does the overhand grip on the bar (if they pull mixed).
Haven’t seen that happen to guys who do double-overhand, but that might simply be due to so few double-overhand users out there vs tons of mixed grip guys… I think MattK used it at times?
Anyway… Interesting stuff. Am I glad that I use straps 
[quote]Cephalic_Carnage wrote:
Btw, while searching for a that mixed grip issue I’ve actually come across a few guys who had to get ART done on their brachioradialis due to scar-tissue buildup from doing heavy deadlifts without straps lol. Most got in only in the arm that does the overhand grip on the bar (if they pull mixed).
Haven’t seen that happen to guys who do double-overhand, but that might simply be due to so few double-overhand users out there vs tons of mixed grip guys… I think MattK used it at times?
Anyway… Interesting stuff. Am I glad that I use straps
[/quote]
im guessing u only use straps on your working sets right?
[quote]crod266 wrote:
Cephalic_Carnage wrote:
Btw, while searching for a that mixed grip issue I’ve actually come across a few guys who had to get ART done on their brachioradialis due to scar-tissue buildup from doing heavy deadlifts without straps lol. Most got in only in the arm that does the overhand grip on the bar (if they pull mixed).
Haven’t seen that happen to guys who do double-overhand, but that might simply be due to so few double-overhand users out there vs tons of mixed grip guys… I think MattK used it at times?
Anyway… Interesting stuff. Am I glad that I use straps
im guessing u only use straps on your working sets right?[/quote]
Depends… I use straps on my last warm-up for Kroc rows as well… And for my last warm-up on rack pulls even though it’s usually just 3-4 reps (but it’s very close to my working weight). On Rack Pulls/Deads I don’t do the traditional “warm-up over 2-3 sets” approach though… Weight’s too heavy for that now (jumps would be too big) so I warm-up in kind of a powerlifting fashion. Other people (DC’ers even) can pull off the 2-3 set warm-up but I never feel quite safe doing it that way.
[quote]Cephalic_Carnage wrote:
crod266 wrote:
Cephalic_Carnage wrote:
Btw, while searching for a that mixed grip issue I’ve actually come across a few guys who had to get ART done on their brachioradialis due to scar-tissue buildup from doing heavy deadlifts without straps lol. Most got in only in the arm that does the overhand grip on the bar (if they pull mixed).
Haven’t seen that happen to guys who do double-overhand, but that might simply be due to so few double-overhand users out there vs tons of mixed grip guys… I think MattK used it at times?
Anyway… Interesting stuff. Am I glad that I use straps
im guessing u only use straps on your working sets right?
Depends… I use straps on my last warm-up for Kroc rows as well… And for my last warm-up on rack pulls even though it’s usually just 3-4 reps (but it’s very close to my working weight). On Rack Pulls/Deads I don’t do the traditional “warm-up over 2-3 sets” approach though… Weight’s too heavy for that now (jumps would be too big) so I warm-up in kind of a powerlifting fashion. Other people (DC’ers even) can pull off the 2-3 set warm-up but I never feel quite safe doing it that way.
[/quote]
I know what you mean on the warm ups for Rack Pulls C_C. I currently do 4-5 warm up sets for Rack Pulls. Usually start at 1 or 2 plates per side and add 1 plate per side until I get up to 5 plates per side then do my first work set. That will be up to 6 plates in no time and then that will be an extra warm-up set needed.
Same thing with Leg Press, Hack Squat machine, etc…pretty much any exercise where I’m using really heavy weights I start with 1 or 2 plates each side and just add one per side until I get to my working weight.
[quote]Cephalic_Carnage wrote:
I’ll write up something after dinner, mind going into detail as to what your exercise selection looks like for your weaker bodyparts (bis and tris esp.)?
[/quote]
First I’ll note that I’m one of those instinctive people. I know what bodyparts I’m doing, but not necessarily what exercises I’m doing each training session with the exception of deads, squats, and other standard moves. If I start an exercise and I don’t think I can beat or at least tie my PR for that lift then I will more than likely choose a different exercise. I don’t see the point of training with less weights than I did previous. Progression not digression. It seldom happens but there has been times I start a couple training sessions or exercises and then change up the workout or just go home because I didn’t feel I was ready to lift. Go home eat and nap (if time permits) then go back and beat PRs. I have done this from the beginning and I think that is the reason why I have made the progress I have at my age…hopefully it keeps working because I have a LOONG way to go. lol!
what I consider my ‘weak’ bodyparts from a bodybuilding standpoint…because strength wise some are VERY strong. lmao Here are some of the exercises as of late…
biceps: not really weak, I think arm size I’m lacking in triceps over bis, mine peak well and respond very well to training heavy, but I think this is one muscle you can’t have too much of, especially with my LONG ASS ARMS. Phil Heath might come close to having too much bi’s, but he’s not human so it doesn’t count
1.)seated alt dbell curl with supination (i think is the correct physio term lol) Basically start with palms facing grip (hammer curl type) and curl up.
or…
barbell curl
2.)preacher (machine or dbell) either really heavy or focus on squeezes, holds, negatives, etc. (note I love going heavy so these 'squeezing exercises, or negatives, etc are rare .vs. just fckin lift heavy sh*t!)
3.) Hammer and I’ve also done some of the pinwheel (i believe the DC guys call it) type hoping to bring up the brachio and brachi muscles of the arm.
*forgive me C_C for bastardizing DC as I’ve done some research on it and have the general understanding but not complete, but I will admit to stealing some of the exercises and using them in my own routine. 
Triceps: long arms mean no meat on them tris! yea, yea, excuses are like assholes…everybody has em!
I was doing weighted dips with 100+lbs chained to me but was out for 6 weeks with a minor pec problem that was limiting this. I was making awesome gains until then. I’m about to start back up as my last 3 chest sessions have been back to heavy and I’ve had no problems.
Close grip bench
skull crushers
occasionall french press
usually finish with rope pressdowns or reverse grip pressdowns.
I only pick 3 exercises 2 heavy and one with strict form. More often it was dips, CGBP, pressdown.
Hamstrings: Ronnie Coleman said it’s all about the curls, and many of my other amateur bodybuilding friends training under milos believe the same thing.
I RDL or ‘stiff legged’ dead sometimes as well, but I do a shit ton of sets curling…with pauses, negatives, holds, anything…and to be honest they are growing so I’m pretty happy with this so far.
Calves: DC style. It works. lol
Rear delts: There is only soo much you can do right? Reverse flyes, reverse x-over, we have a machine at one of my gyms that is specifically made for rear delts (i’m not a fan tho…I think it’s because I’m 6ft tall :S basically different exercises in the same motion lol
I vary my rep ranges from 4x6 or 3x8-12
now going heavy with 4x6 trying to always and consistenly beat PR.
I am now ‘off cycle’ as well, and so far the strength and weight gains have remained. I didn’t bloat much so I don’t think I’m going to drop weight like a mad man. It’s been about 5 days of ‘officially’ being off.
Something like that dood? lol
DG
Ok need to catch up on the thread but really really good leg session today! numbers are going up thank god fuck the diet! I’m in a hurry so I’ll just hit the highlights
Squats
I was by myself so i worked up to 365lbs and I got 7 really really solid reps! was awesome. I think I could have gotten maybe 8. I’ll be handling 405 by myself for reps confidently in no time.
Hack squat machine, they had one of the cool cybex ones that ProfX uses, felt REALLY good I wish I had this at my normal gym… did a 25 rep set with a plate and a 35 on each side to get a feel for it, and a 20 rep set with a 2 plates and 2 10’s per side. Yummy.
RDL’s,
was destroyed, worked up to 365lbs x 8.
Leg curls
155lbs x 11 + 6 + 4 (21RP)
leg extensions (diff machine)
260lbs x 25 (the position was weird but it hit me hard)
solid session. woo! I want huge legs. I saw this on IM and you guys that dont read there might like it… a comp of some of the big DC boys lifting. good shit.
enjoy
[quote]Dirty Gerdy wrote:
*forgive me C_C for bastardizing DC as I’ve done some research on it and have the general understanding but not complete, but I will admit to stealing some of the exercises and using them in my own routine.
[/quote] As long as you don’t call it DC it’s fine. (we then don’t get any negative PR for your failure)
Just kidding 
[quote]
Triceps: long arms mean no meat on them tris! yea, yea, excuses are like assholes…everybody has em!
I was doing weighted dips with 100+lbs chained to me but was out for 6 weeks with a minor pec problem that was limiting this. I was making awesome gains until then. I’m about to start back up as my last 3 chest sessions have been back to heavy and I’ve had no problems.
[/quote] Ok, from the looks of your chest vs. tri size it seems that your chest gained way more from those dips than your triceps did… And the fact that you did them with +100 lbs and your tris still look like that make me believe that you might just wanna drop them (or just do 'em as a chest exercise). Dips are a bit of a shoulder-killer… Careful if you keep them. Your shoulders are not supported by a bench when dipping…
[quote]
Close grip bench
skull crushers
occasionall french press
usually finish with rope pressdowns or reverse grip pressdowns.
I only pick 3 exercises 2 heavy and one with strict form. More often it was dips, CGBP, pressdown.
[/quote] Ok, drop the pressdowns and reverse pressdowns… Feels like you work a lot, but the tape measure never changes (unless you have neat genetics)… I only use those to pump some blood into the elbows and tris at the end before stretching or as a warmup before the serious exercise(s)…
So I’d say do 1-2 sets (1 warmup if you feel like you need one… I just use the stack and a plate and then do 50 reps or whatever I have left in the tank) of flatbar pushdowns at the end of your tri workout to get the blood in… Then do one of the DC tricep stretches (that helps a lot imo).
Rest: CGP’s but don’t use a terribly narrow grip… just inside shoulder width or even directly shoulder width is fine, bring the bar down higher on the chest than usual but keep elbows tucked if you do it free-weight. If that doesn’t fry your tris or you lose a lot of strength in the bottom position, do 'em like board presses (without a board) and stop them when your elbow’s are half-way bent (i.e. when forearm to upper arm angle is 90 degrees). That fries the tris nicely.
Alternative would be the DC-style smith RGB… How ya feeling about those? They add a lot of size, especially to your side-view.
Forget about extensions other than heavy skullcrushers (which WILL end up giving you tendonitis, so yeah…) or PJR pullovers and Scott Extensions. I’d go with PJR’s and Scott’s. Easier progression, less danger to the elbows. Higher reps on those, 9 or 10 minimum.
My tris used to be my weakest bodypart and now they’re my strongest (in both size and strength)… I attribute that to CGP’s done like board-presses and more recently PJR’s and Smith RGB’s… Btw, all three are PL/bencher assistance moves (though PL’s don’t do the rgb’s in the smith and the pjr isn’t that well-known).
Use 1 heavy press, then PJR’s and then your finisher with pushdowns and extreme stretch… Just make sure to drive the numbers up man and see how that goes for you. Btw, if you have one of those odd flatpress machines where you have alternative handles for a neutral (and often narrower) grip… Do these but do 'em the way DC’ers do their smith presses: Press towards your feet as well as up/forward! That helps a ton imo… Also takes stress off the shoulders in my case. You could do that as a second press after the first heavy one instead of PJR’s.
Being on gear you may think that you could handle more exercises… But don’t do more! Test means faster/higher strength gain, so just drive the numbers up faster instead of wasting that effect on a ton of exercises!
You could leave pushdowns out completely btw… No loss to be honest.
What you need to do is bring your close-grip up to 405 or something like that for 6-8 reps or whatever rep range you like… (that number is for full-range CGP’s with a not-so-narrow grip).
[quote]
Hamstrings: Ronnie Coleman said it’s all about the curls, and many of my other amateur bodybuilding friends training under milos believe the same thing.
[/quote] Erm, Ronnie is extremely strong on SLDL’s/RDL’s and does them regularly… Leg curls only train one function of the hammies man, why do you think curls where you start in a hammer position and supinate as you curl are superior to always-supinated curls? Because the biceps has two functions: bend the arm AND supinate the hand/wrist. Same goes for hammies, they bend the leg at the knee but also support the function of the glutes… Now curls are fine, but again… Limit yourself to 2 exercises total or so and drive the numbers up there as fast as you safely can and you’ll grow the fastest you can man, believe me.
1 double-joint exercise (SLDL’s, Rev hypers etc) + lying leg curls/Db leg curls or some such would be ideal imo, all your choice though. Wouldn’t go terribly low in reps on those either…
[quote]
I RDL or ‘stiff legged’ dead sometimes as well, but I do a shit ton of sets curling…with pauses, negatives, holds, anything…and to be honest they are growing so I’m pretty happy with this so far.
[/quote] Ok, but it might still be a good idea to do reverse hypers or some such… Or alternate deadlifts with Parillo SLDL’s (think of sldl’s as getting your ass back as much as possible and then bring it forward… back and forward, not “bar up and down” and you’ll get much more hamstring out of it… And It’ll help your deadlift a lot).
[quote]
Calves: DC style. It works. lol
[/quote] No shit sherlock ;D
[quote]
Rear delts: There is only soo much you can do right? Reverse flyes, reverse x-over, we have a machine at one of my gyms that is specifically made for rear delts (i’m not a fan tho…I think it’s because I’m 6ft tall :S basically different exercises in the same motion lol
[/quote] Pinch-grip the plates on a barbell and do rows that way. Light weight, not your regular rowing weight but it’s pretty much rear-delt only… Other than that, shrug backwards (delts back, chest out) at the top (after lockout on each rep) of deadlifts and rack pulls. Don’t keep the upper back rounded all the time like many do or you won’t get the kind of midback thickness and rear-delt development out of them that you could.
Yates or smith rows (smith rows are not like regular bent-over rows… Hard to describe but you put your feet in a narrowish stance kinda way in front of you (past the bar) and bend over and row but you sort of come up some when doing it and pull into your lower ab region… I’ll see if I can find a vid… It looks weird but works the traps, rear delts and upper back a whole damn lot.
[quote]
I vary my rep ranges from 4x6 or 3x8-12
[/quote] If you now are going to tell me that you do straight sets despite being on then I’ll kill you lol… If anything then try 3*5-7 straight setted for heavy work but work up to one max set if you use higher reps… Unless you genuinely think that you gain strength faster the other way (that would mean that there’s something wrong with your DNA and I think I should just sell you to some mad scientists ;P).[quote]
now going heavy with 4x6 trying to always and consistenly beat PR.
[/quote] No idea how you structure your on/off times but you could try deloading or cruising when you’re off and easing back a little on the protein and then “blast” when on like assisted DC’ers do… You know where to read up on that, but I guess you’d have to follow a fairly similar on/off structure.
Let me hear what you think man. Overall we just need to get you up to 300(+ if you want to do some real damage) in the off-season…
Btw, since you are on that kind of split anyway… Why not have a dedicated arms day? Makes it so much easier to drive the numbers on arm work up and that’s what a guy with long arms needs to do
[quote]bugeishaAD wrote:
Ok need to catch up on the thread but really really good leg session today! numbers are going up thank god fuck the diet! I’m in a hurry so I’ll just hit the highlights
Squats
I was by myself so i worked up to 365lbs and I got 7 really really solid reps! was awesome. I think I could have gotten maybe 8. I’ll be handling 405 by myself for reps confidently in no time.
Hack squat machine, they had one of the cool cybex ones that ProfX uses, felt REALLY good I wish I had this at my normal gym… did a 25 rep set with a plate and a 35 on each side to get a feel for it, and a 20 rep set with a 2 plates and 2 10’s per side. Yummy.
RDL’s,
was destroyed, worked up to 365lbs x 8.
Leg curls
155lbs x 11 + 6 + 4 (21RP)
leg extensions (diff machine)
260lbs x 25 (the position was weird but it hit me hard)
solid session. woo! I want huge legs. I saw this on IM and you guys that dont read there might like it… a comp of some of the big DC boys lifting. good shit.
enjoy[/quote]
Shit isn’t that good ole’ In-Human at 3.33 ?
So today’s chest was weird… Flat bench felt way too heavy, but I hit a huge pr with incline DB. I think I might drop flat bench for a while and start doing decline when I get back to my university’s gym.
Flat Bench
135lbsx8
185lbsx5
*My thumb muscle started hurting again, so I had to stop… I would have gone suicide grip but I didn’t have a spotter.
Decline Smith
*Felt awkward as shit… Sorry CC, but I hate smith machines. 
DB Incline
60lbsx8
65lbsx6
80lbsx11 (almost double the reps I got last time- decided to jump the weight.)
90lbsx4
HS Iso-lateral(weight/side)
45lbsx8
90lbsx6
135lbsx7
BB Toe Raises
135lbsx8
225lbsx8
315lbsx8
405lbsx12
Seated Calf Raises
45lbsx12
90lbsx12
135lbsx30
Anyway, after doing my DB inclines, a big guy came up to me, introduced himself and told me I’m strong for my size. I was happy until I realized he was implying that I was small.
Cephalic you may just well be a Savior! lol
I very much agree with a lot of what you added and you have reminded me of a lot of things I should be doing anyways but have just changed or over time neglected and forgotten.
Anyways let me go back and answer some of the questions you threw in there.
lol nope don’t call it DC. I say I am stealing and bastardizing a part of DC if anybody truly asks…which very few do. lol
I know what you mean tho lol
I agree and disagree about the dips and my chest. I actually built up my chest before doing dips. While I was dipping I started to notice some improvement in my tris, along with my chest tho. I know my bench improved. I can see what you mean tho and you may be right. I also agree about the shoulders but they are just so dang fun. I wish I had some heavy ass chains like Metroflex.
I am taking your tricep advice. I usually did the pressdowns at the beginning or end of my training. They were never the core exercise for triceps. I will look into DC-style smith RGB.
I know that curling isn’t the only way the hammies work, but I’m also deadlifting, stiff legged, etc. I have done some light good mornings or rev. hypers before but never really cared for them much honestly.
Your first exercises, the rows, for delts I will definitely give them a try.
As far as how my sets go, I do not count warm up sets and my first set is my balls to the walls bust through my previous PR set. The second set is me trying to do it again but usually fall short on a rep or so, or cheat to finish. 3rd set I’m generally dropping a little weight to finish out the reps. If I’m going a 4th set, most likely I’m doing 6 reps…when I do this I take more time in between sets and can sometimes hit 1-2 sets at a new PR or at least same weight as last time. When the numbers pile up, like on my deadlift for example (now over 500lbs) the progress really slows down and sometimes an added rep, or adding 2.5lbs on each side is a HYOOOOGE win for me. lol
I have had just arms days before. I was debating on having a chest/shoulder day, back by itself, then arms, then my two leg days. I’ve also contemplated just having 1 leg day, but I don’t think I’d give the hammies the attention they deserve.
I think I want to try and build up my shoulders a bit and then maybe give arms their own day…or you know what I just might say fuck the shoulders and build up my arms. Right now they are sitting 17-17.5 in cold and go up over 18 pumped…so I’m getting there.
I agree what you mean my off season weight has to be 300+ lbs. If I manage to stay as lean as I do in the off season at these heavier weights then on a pro stage I think I need to be a good 260-280 stage weight.
Time + Food + a lot of HEAVY ASS WEIGHTS!
Thanks for the help C_C you are definitely an asset brotha!
DG
[quote]Vegg wrote:
So today’s chest was weird… Flat bench felt way too heavy, but I hit a huge pr with incline DB. I think I might drop flat bench for a while and start doing decline when I get back to my university’s gym.
Flat Bench
135lbsx8
185lbsx5
*My thumb muscle started hurting again, so I had to stop… I would have gone suicide grip but I didn’t have a spotter.
Decline Smith
*Felt awkward as shit… Sorry CC, but I hate smith machines.
[/quote] No surprise on the decline I stick to inclines when doing something in the smith and setup is a huge factor here… You also don’t need to go all the way down to your chest on smith inclines if it makes your shoulders feel bad (josh take note)… Oh well. Watch some vids of guys doing them, in fact, watch the vid above… There is one part where someone does decline smith presses if I’m not mistaken, but also Incline smith widowmaker etc… And future squatting as well as trop/justin harris squatting etc… Lotsa good shit by the DC guys and some other IM people.[quote]
DB Incline
60lbsx8
65lbsx6
80lbsx11 (almost double the reps I got last time- decided to jump the weight.)
90lbsx4
HS Iso-lateral(weight/side)
45lbsx8
90lbsx6
135lbsx7
BB Toe Raises
135lbsx8
225lbsx8
315lbsx8
405lbsx12
Seated Calf Raises
45lbsx12
90lbsx12
135lbsx30
Anyway, after doing my DB inclines, a big guy came up to me, introduced himself and told me I’m strong for my size. I was happy until I realized he was implying that I was small.
[/quote]
HAHAHA well, that’s what you get from rackpulling a huge load of weight and neglecting everything else
Anyway man, still a neat compliment. Better than being both small AND weak 
I will add that when going really heavy on squats or deads I usually work up to my heavy set being my last set.
The first two are heavy, but more or less just making damn sure I’m ready before I go lifting 1/4 ton of metal and stuff. lol
DG
Yo gerdy, I’d honestly look into reducing work-sets and taking advantage of your drug-status to progress faster that way… As for warming up for deads and squats and such, I wrote something on that a few posts up I think (or did I do that in another thread?).
As for a split… You know these two already since I constantly suggest them to people, but here we go again:
4-way with 1/week frequency (my old split pre-DC)
Day 1 - Chest+Back (works better than many think… Chest is a strong-point of yours and you likely won’t need more than two or at most 3 exercises… That leaves you with plenty energy left for back (if you want to deadlift on leg day, then just do latwidth stuff and then kroc rows, yates rows and such here)… I also used to do btn pulldowns to ear level, smith rows(though they wouldn’t be necessary in this case) and rack pulls (2 work sets, one heavy one slightly less heavy but both with shrugback-motion at the top) here. Works well… But you gotta balance that low-back wise with leg day.
Day 2 - Off
Day 3 - Leg Day
Day 4 - Delts+traps (no worries about it affecting guns day, you only do one overhead press here and you don’t need to lock out. I also feel that if you have muscle-overlap like chest and then delts plus tris the next day, hypothetically, you won’t actually have any problems for some reason… Trevor smith used to write about that… RIP Trevor)
Day 5 - Guns (needs 2 days off before chest+back day… That way you also sort of hit them hard this day and light on chest+back day due to indirect work).
Day 6 - off
Day 7 - off
Now, you could try higher frequency of training but you’d have to restrict your movements to 2-3 per muscle-group and really reduce work sets to make this effective. Should work perfectly at your stage though, it’s one of dorian’s old splits:
Day 1 - Chest, Bis (so tris get rest after chest), tris
Day 2 - Quads, Hams, Calves
Day 3 - off (you could also do delts and back here already and go 3 on, 1 off, repeat if you wanted to but I prefer it with the off day in-between)
Day 4 - Delts, Back (back can get 3 exercises if you need… I’d use 2 heavy and 1 prehab/rehab like face-pulls)
Day 5 - off
Day 6 - Repeat cycle
Ok, hope you get some inspiration here man.
[quote]Cephalic_Carnage wrote:
No surprise on the decline I stick to inclines when doing something in the smith and setup is a huge factor here… You also don’t need to go all the way down to your chest on smith inclines if it makes your shoulders feel bad (josh take note)… Oh well. Watch some vids of guys doing them, in fact, watch the vid above… There is one part where someone does decline smith presses if I’m not mistaken, but also Incline smith widowmaker etc… And future squatting as well as trop/justin harris squatting etc… Lotsa good shit by the DC guys and some other IM people.
[/quote]
I dunno, I’ve tried using smith machine for incline bench, close grip bench, etc. But using a barbell just feels so much better to me. But yeah, I definitely might just be my setup.
Yeah, I could have sworn that when that guy said “for your size”, he was looking at my arms…
But oh well, my goal was 16" by the end of my 12 week progression chart, and I’m almost there only 6 weeks in. 
Yo CC. I need a new tricep exercise for my 2nd movement. I know to do a heavy press for my main movement but I absolutely hate EZbar extentions behind head and skullcrushers. And as you know I can’t PJR, because of the DBs only going to 100 at my gym. Was thinking of adding some V-bar pressdowns but don’t want to after reading what you wrote out for DG. What else to do? lol
Oh yeah, nice avatar man…
But Santa doesn’t look like that… I think I saw a vid of him competing in the SHW class in powerlifting some time ago…
Thanks for all the help C_C.
Now if I can only tackle eating with a shovel to get enough calories in I’ll be fine. lol
Thanks again man…much appreciated.
-Gerdy
[quote]josh86 wrote:
Yo CC. I need a new tricep exercise for my 2nd movement. I know to do a heavy press for my main movement but I absolutely hate EZbar extentions behind head and skullcrushers. And as you know I can’t PJR, because of the DBs only going to 100 at my gym. Was thinking of adding some V-bar pressdowns but don’t want to after reading what you wrote out for DG. What else to do? lol[/quote]
www.larryscott.com/bio/newsletter/97summer_2.cfm
You can do them standing and with one leg back and one forward and bending over at the waist as well, trickier to stabilize but they work well.
If those aren’t an option, consider to go all Powerlifter your tris and after your heavy press just do a floor press with a grip inside shoulder width or CGP’s as I described above (like a board press without boards)… Well, both don’t work too well if you don’t have a spotter… Smith floor presses could work if you have a smith available that goes down far enough.
It means two heavy presses but whatever…
Shit guys it’s 2.53 in the morning over here… Oh god I’m going to hate tomorrow …
Anyway, g’night to you guys.
Josh, if you have a HS dip station available, try those and make sure not to do them chest-focused but to bring your tris in and limit your ROM so that your shoulders don’t hurt or anything…
@Gerdy: No problem, hope you can use some of the stuff I threw at you there, good luck!
I’m off now…
ok, so i decided to go in favor of deloading; less weight more reps and no training to failure really.
today was the first day, chest and god did it go awful.
i dont know what has happened to me but i have gotten pathetically weak in the course of 2 weeks or so.
Flat BB Bench
185x8
185x7
185x7
135x14
135x10
Decline BB
135x9
135x9
Hammer Strength Flat Bench
1 plate each side
x10/ ? / x8
the thing that baffles me is how did i bench 100 pound DBs for 7 and only bench 185 BB for 8. im pretty sure i was going all the way down when i did them with DBs but maybe i wasnt? or did i somehow manage to fry out my CNS? or is stuff at home draining me to the point im gloomy to lift? hmmmm
anyway, tomorrow is back and i plan on hitting 355x5-7 for 3 or 4 sets. oh and i had 2 of those BK Steakhouse burgers today, holy shit are those good.