mrodock I’ll get around to it, but give me some details on your training history etc… A video of you benching might help, too.
What exactly are you doing now, routine-wise?
[quote]howie424 wrote:
CC,
How do you feel about specialization programs.[/quote]
I’m cool with them. If someone always had, say, weakish arms, then they’re likely never going to match the rest of his body unless he eventually dedicates some spec time to them.
Training everything equally all the time will bring everything up, but weak areas stay weak areas compared to everything else for obvious reasons. (unless they were weak due to bad exercise selection or lack of “intensiveness” and that has been fixed in the meantime)
[quote]Alex L. wrote:
Hi, just wondering if i can get some input on my split…
Day 1: Shoulders/Arms
-Seated DB press, .
-Alternating DB curls
-Deadstop extensions
-db laterals, or machine laterals if my shoulders are bothering me [/quote] If your shoulders are bothering you, find out why and fix that ASAP. [quote]
-EZ bar curls[/quote] I’d do pinwheels or alt. hammers here, rather than another bicep-focused curl. [quote]
-overhead extensions
[/quote] No pressing for the tris whatsoever? Try some In-Humans or WRGB’s in the smith… [quote]
Legs/abs
-Squats or legpress
-hamstring curls [/quote] Try some Sumo Deadlifts (once a week, the session where you don’t squat in that case) or GH raises or reverse-hyper machine… Leg curls as the only hamstring move = knee issues at some point imo. And most leg curl machines don’t help your hamstring sweep at all.[quote]
-calf raises
-crunches [/quote] Mh. Pulldown abs or EZ/Ab-wheel rollouts imo. [quote]
followed by lots of stretching
Chest and Back.
-flat db bench
-Pullups (rack chins?) [/quote] Perhaps do BB incline before DB flat. [quote]
-BB incline press
-DB rows
-Wide Grip High rep pulldowns… i have trouble “feeling” my lats working much of the time and i can really feel them work with these. [/quote] Wide-grip? What you’re feeling are likely not the lats, but the teres etc.
Try some mid-grip pulldowns (on the wide attachment, just grip with roughly shoulder width or whatever area the inner knurling still covers and then pull down with elbows in front of you, not flared) or rack chins with a pronated grip… Or hammerstrength pulldown or high row.
[quote]Matthaeus wrote:
Man have not spoke to you in a while just stopped by to say grats on your thread reaching 1,000 posts. [/quote]
Thanks.
Hope all is well in your corner of the world?
C_C please tell me you have a real gym and you busting ass again.
Either that or I’m going to secretly believe your Konstantinovs
How do you feel about rack chins with a supinated grip? I just put them in my routine and am already 2 sessions in with them so I’m not so sure about switching. I think I’m kind of turning it into a bicep exercise the way I’m doing it though :\
[quote]Stuntman Mike wrote:
C_C please tell me you have a real gym and you busting ass again.
Either that or I’m going to secretly believe your Konstantinovs[/quote]
Nah, I pull Sumo.
[quote]pumped340 wrote:
How do you feel about rack chins with a supinated grip? I just put them in my routine and am already 2 sessions in with them so I’m not so sure about switching. I think I’m kind of turning it into a bicep exercise the way I’m doing it though :[/quote]
What do you mean, you “think” you are turning it into a bi exercise?
Do your biceps pump up and do you feel the exercise in them a lot?
Do you get a good lat stretch, pump and possibly sore lats?
I don’t like supinated backwidth exercises personally… Neutral grip, fine, but my arms are too strong and take over on supinated stuff no matter what I do (exception: Hammerstrength pulldown).
[quote]Cephalic_Carnage wrote:
[quote]pumped340 wrote:
How do you feel about rack chins with a supinated grip? I just put them in my routine and am already 2 sessions in with them so I’m not so sure about switching. I think I’m kind of turning it into a bicep exercise the way I’m doing it though :[/quote]
What do you mean, you “think” you are turning it into a bi exercise?
Do your biceps pump up and do you feel the exercise in them a lot?
Do you get a good lat stretch, pump and possibly sore lats?
I don’t like supinated backwidth exercises personally… Neutral grip, fine, but my arms are too strong and take over on supinated stuff no matter what I do (exception: Hammerstrength pulldown).
[/quote]
Well I think I started too heavy which caused me to just get the weight up any way I could. I did them back in the spring/summer and when I started again recently I used a dumbbell ~75% as heavy for the same reps but it was just as hard :\ So I feel like rather than stretching and contracting the lats I’m curving my back to be in better position to pull myself up. I’m hesitant to “restart” the exercise though with a pronated/weaker grip. I’m probably setting the bar too low too, not allowing for a full stretch.
About the stretch though…if you’re starting on the ground how can you get a full stretch when you consider the stretch would make you even further from the bar then when starting.
I guess this is the right place to ask for advice.
I have been on 5.3.1 since Feb. I have been using BBB / WS3SB templete but now want to work more on gaining lean muslce.
I would like to use the modded Yates 3 way split.
Would you reccomend this?
[quote]Cephalic_Carnage wrote:
[quote]Alex L. wrote:
Hi, just wondering if i can get some input on my split…
Day 1: Shoulders/Arms
-Seated DB press, .
-Alternating DB curls
-Deadstop extensions
-db laterals, or machine laterals if my shoulders are bothering me [/quote] If your shoulders are bothering you, find out why and fix that ASAP. [quote]
-EZ bar curls[/quote] I’d do pinwheels or alt. hammers here, rather than another bicep-focused curl. [quote]
-overhead extensions
[/quote] No pressing for the tris whatsoever? Try some In-Humans or WRGB’s in the smith… [quote]
Legs/abs
-Squats or legpress
-hamstring curls [/quote] Try some Sumo Deadlifts (once a week, the session where you don’t squat in that case) or GH raises or reverse-hyper machine… Leg curls as the only hamstring move = knee issues at some point imo. And most leg curl machines don’t help your hamstring sweep at all.[quote]
-calf raises
-crunches [/quote] Mh. Pulldown abs or EZ/Ab-wheel rollouts imo. [quote]
followed by lots of stretching
Chest and Back.
-flat db bench
-Pullups (rack chins?) [/quote] Perhaps do BB incline before DB flat. [quote]
-BB incline press
-DB rows
-Wide Grip High rep pulldowns… i have trouble “feeling” my lats working much of the time and i can really feel them work with these. [/quote] Wide-grip? What you’re feeling are likely not the lats, but the teres etc.
Try some mid-grip pulldowns (on the wide attachment, just grip with roughly shoulder width or whatever area the inner knurling still covers and then pull down with elbows in front of you, not flared) or rack chins with a pronated grip… Or hammerstrength pulldown or high row.
[/quote]
I read this entire thread and decided to change my split based on what i saw
Chest/Back A
DB bench
BB row
Mid grip Pulldown
db shrugs
Chest/Back B
BB incline
pullup
db row
Legs A
Squat
ham curl
calves
Legs B
Deadlift/ romanian deadlift
legpress
calves
Shoulders/Arms A
seated db shoulderpress
alternating db curl
deadstop extensions
lateral raises
hammer curls
Shoulders/Arms B
CGBP
DB curls
laterals
hammer curls
Since laterals seem to bug me a little (i think its from volleyabll season) should i just leave them out and do db seated press on shoulders arms B as well? I think this split is a little better than what i posted befroe
[quote]Cephalic_Carnage wrote:
mrodock I’ll get around to it, but give me some details on your training history etc… A video of you benching might help, too.
What exactly are you doing now, routine-wise?
[/quote]
Here is my bench related training history (I’ve been training for ~1.5 years):
Starting strength (3 months)
start 5x135, end 5x170
bastardized Westside (2 months)
start 1x205, end 1x225
lots of 90% singles (1 month)
start 1x225, end 1x225 (missed 230 a bunch of times)
5x5 (2 months)
start 1x225, end missed 230 in a meet but doubled 220 in training
Sheiko (4 months)
start 1x225, end 1x259 (IN BENCH SHIRT), probably didn’t improve raw strength
“Functional Hypertrophy” Poliquin 4x5, 4x4, 4x3 (4 sec. negative, I also did 3 board presses (2 months)
start 1x225, end 1x235 (missed 245)
Reactive Training System (1 month, quit when I injured shoulder)
start 1x235, end 1x245 (missed 255 injuring my shoulder)
1 month off benching to help shoulder, mostly incline DB work and skullcrushers, DB tricep extensions
Ramping to top set, add 5 pounds each week (currently, 1.5 months)
start 8x175, now 5x205
(started yesterday doing close grip bench w/20kg of chains 2 days after main bench day)
Shoulder injury: I injured my supraspinatus, or at least that is what the sports medicine doctor thinks. The bottom portion of the bench doesn’t bother it at all, but the top portion does. It is getting better very gradually. I am a single ply lifter so triceps strength is extremely important.
Any other questions please let me know and thanks!
hey ceph man, hope things are good over there. would appreciate it if you took a look at my training log and give me your thoughts there.
thanks, yanni
hey ceph man, hope things are good over there. would appreciate it if you took a look at my training log and give me your thoughts there.
thanks, yanni
Just felt like stopping by to tell you that I got a 405*6 squat last Friday after 6 months on one of your templates.
Hi Ceph, I noticed in some thread or another that you were talking about correcting your anterior pelvic tilt. What exercises are you using in that regard?
Happy holidays 
Where’d C_C go?
[quote]LarryDavid wrote:
Where’d C_C go? [/quote]
Presumably he has a life outside of this site. lol
C_C,
I know you don’t reccomend doing back squats and deadlifts on the yate’s 3 way. Do you think that a Sumo Deadlift done on leg day would be a less low-back taxing option than simply doing both back squats and conventional deadlifts? Also, how do you feel about CG Floor Press as a primary tri exercise?
That’s a good question, the yates 3 way is one of my favorites but I can never up the frequency to more than 3 days a week without taking out back squats and/or deadlifts in order not to kill my lower back, and those happen to be my favorite lower body exercises.