It’s just for future reference, I’m sticking to Kroc rows for now. I’ve started in on the heaviest bells in the gym now hmm, maybe I should put up a vid for a form check come to think of it.
btw, do you get sore or get DOMS from Krocs? My mid-back gets way more sore from T-bars and such, but those also affect my low back much more so I tend to avoid those rows where I have to stand bent over witout support.
Do you have a Phil Hernon’s inspired 5-10-15 template for working bodyparts 2 or 3 times per week.
[/quote] Some variants are known to me. The 5-10-15 is just an example though, you can use practically any 3 rep ranges as long as you have a “heavy” one, a “medium” one and a “high” one.
[quote]
Would you advocate using 3 different exercises for each session or one exercise. What is your rationale for doing so.
[/quote] You can do either, but his clients tend to stick to 1 in most cases I think. Weak-areas or so can get 2-3. Personally, I would consider the muscle-groups functions, i.e.:
Triceps extend the elbow, but the long head also brings the arm down to your side (same as lats). So do a press and DSE’s (or PJR’s), or combine both by doing In-Human presses for all 3 sets instead… Something like that.
Back would obviously not just get one exercise, but width and thickness.
(Note: I’m talking per session here, not over the course of the week. If you meant over the course of the week, then I think Hernon has his guys do the same exercise(s) every session on the 3-way variant, but I’m not sure about the 2-way)[quote]
How would you deload i.e. overcome plateau using such a template. [/quote] Unfortunately, I don’t know what Phil has his guys do in case of a plateau
Personally, I’d just do it the DC way and switch out the exercise for a similar one, then switch back once I stall out on that one, too and/or increase food/protein intake…
Now, deloading is a different thing… I used to do some of hernon’s stuff ages ago, and more recently again as a test, but never did it long enough to really need time off or a reduction in volume or anything like that. Better ask Modok or so. ScottM may be the one on this board who is the most familiar with Phil’s way of training, but he doesn’t post much anymore.[quote]
Any other consideration(s) when using such a template?
[/quote] Exercise selection is really bloody crucial when doing high frequency stuff… And technique/setup should be spot on if you want your shoulders etc to survive.
[quote]
Your reply is greatly appreciated.
Thanks[/quote]
No problem… It would probably be best if you posted whatever template you come up with here.
What do you think of those? (about 7 minutes in)
[/quote] A chest-supported t-bar row? Don’t have one available, no idea. [quote]
It’s just for future reference, I’m sticking to Kroc rows for now. I’ve started in on the heaviest bells in the gym now hmm, maybe I should put up a vid for a form check come to think of it.
[/quote] I’d be worried less about form than technique. Are you retracting your scapulae as part of the positive and reversing that on the negative? [quote]
btw, do you get sore or get DOMS from Krocs? My mid-back gets way more sore from T-bars and such, but those also affect my low back much more so I tend to avoid those rows where I have to stand bent over witout support.[/quote] I rarely get sore at all. But you might simply not be using your midback much… Make a habit of bringing your shoulders back and scapulae together and down, then reverse that on the negative. [quote]
Do you have a Phil Hernon’s inspired 5-10-15 template for working bodyparts 2 or 3 times per week.
Some variants are known to me. The 5-10-15 is just an example though, you can use practically any 3 rep ranges as long as you have a “heavy” one, a “medium” one and a “high” one.
I was hoping you could give me some feedback on a draft of a 4 day BBB routine for my son. We are not able to swing 6 days a week as I am afraid we would miss days here and there. I scheduled each of the main exercises to be performed twice a week. I ditched the calf work. Any feedback is greatly appreciated.
The routine you helped put together is awesome - 3-way twice a week, it has really fit my goals to T. Also yielding some noticeable growth in my arms for the first time in a while! I know I thanked you earlier in the thread but thanks again.
Anyway I got a little over-anxious with the pinwheels and strained something in my right forearm - I was using straps - I think it was due to to big a weight jump while ramping up. Is there any exercise you would recommend that might hit the brachialis in a similar way that may cause a little less stress on the forearm until I can go back to pinwheels?
I can deal with the pain, its more an issue of progression. Hoping to keep strength up so pinwheel weight stays the same, at minimum, or increases when I can get back to them. Regular hammer curls, maybe?
Hey CC, have you ever done DB floor presses? My upper chest and triceps are lagging, so I was thinking of switching my Flat DB press to floor press. My first excercise for chest day is Incline Smith presses.
I’ve been builking since June and am finding it difficult to progress on rack chins. Got any other ideas for back width?[/quote]
I find them difficult to progress on too. I’m tempted to add pulldowns to my back day, but I’m going to stick with the rack chins and try to get good at them.
Are you ramping up to a 8-12 set or what? Recently I’ve been trying CT’s ramping method, never going over 5 reps.
I’ve been builking since June and am finding it difficult to progress on rack chins. Got any other ideas for back width?
I find them difficult to progress on too. I’m tempted to add pulldowns to my back day, but I’m going to stick with the rack chins and try to get good at them.
Are you ramping up to a 8-12 set or what? Recently I’ve been trying CT’s ramping method, never going over 5 reps.[/quote]
yes I’m ramping up to 8-12 sets. I was just thinking about doing pulldowns instead because it’s getting too furstrating using the same weight for the same reps every week. I don’t like using anything less than 8 reps on back exercises except for deadlifts because my biceps take over.
[quote]yvanehtnioj wrote:
Mr.Purple wrote:
yvanehtnioj wrote:
Hey CC
I’ve been builking since June and am finding it difficult to progress on rack chins. Got any other ideas for back width?
I find them difficult to progress on too. I’m tempted to add pulldowns to my back day, but I’m going to stick with the rack chins and try to get good at them.
Are you ramping up to a 8-12 set or what? Recently I’ve been trying CT’s ramping method, never going over 5 reps.
yes I’m ramping up to 8-12 sets. I was just thinking about doing pulldowns instead because it’s getting too furstrating using the same weight for the same reps every week. I don’t like using anything less than 8 reps on back exercises except for deadlifts because my biceps take over.[/quote]
Well, you will stall out on pulldowns too… besides, if you are doing the same reps now as you were at a lighter body weight, you have progressed.
Are your other lifts going up?
Is your bodyweight increasing?
For how many sessions have you been stalled with the rack chins, and for how long have you been doing them?
[quote]Mr.Purple wrote:
yvanehtnioj wrote:
Mr.Purple wrote:
yvanehtnioj wrote:
Hey CC
I’ve been builking since June and am finding it difficult to progress on rack chins. Got any other ideas for back width?
I find them difficult to progress on too. I’m tempted to add pulldowns to my back day, but I’m going to stick with the rack chins and try to get good at them.
Are you ramping up to a 8-12 set or what? Recently I’ve been trying CT’s ramping method, never going over 5 reps.
yes I’m ramping up to 8-12 sets. I was just thinking about doing pulldowns instead because it’s getting too furstrating using the same weight for the same reps every week. I don’t like using anything less than 8 reps on back exercises except for deadlifts because my biceps take over.
Well, you will stall out on pulldowns too… besides, if you are doing the same reps now as you were at a lighter body weight, you have progressed.
Are your other lifts going up?
Is your bodyweight increasing?
For how many sessions have you been stalled with the rack chins, and for how long have you been doing them?
Just some things to consider.
[/quote]
I think it would be easier to add weight on pulldowns consistantly though. All my lifts are going up by a lot except for benching. I’m switching that out next week. My bodyweight is increasing pretty much every session.
I’ve been stalling out for the last couple weeks. I might stick with them like you and just try to get really good at them. I’m only able to use 10 pounds on them which is probably why my back is so narrow.
Hey C_C, are coffee shops really popular in Germany? Here in Canada everyone goes to Tim Horton’s coffee shops, I mean those things are packed 24/7 with all kinds of people. I think everyone likes it because of how strong their coffee is. The only place that can compare really is starbucks, but their large is 50 cents more than at Tim’s so usually you’ll only see people in suits and other various high class go to those.
hmm, maybe I should put up a vid for a form check come to think of it.