4-23 Upper
Get Loose
Band Pushdown x 25
Scap Pushup x 6
1 Arm Pec Machine, cross midline x 15
Lever Pulldown, 3 count eccentric x 15
4 rounds
Bow Bar Bench
125 x 3 x 9 sets with 3 grips
Cuban Rotation and Press x 8
DB Rear Delt Raise x 15
KB 1 Arm Row x 10
4 rounds
Bamboo Bar Dick’s Press x 12
EZ Bar Reverse Wrist Curl x 15
EZ Bar Reverse Curl x 12
4 rounds
Saturday Sleeve Blaster!
Looks like a fun time with RE work. I know I am just getting numbers for my 2s then going to 3s before meet prep.
How do you typically do your RE waves?
That’s Right! They gym is fun again! I was getting pretty bogged down,frustrated and bored a couple months ago. Everything is way more exciting now.
Back in my 20s a RE wave would go like:
For the Max Effort -Test a 5 rep max on a “main lift” like clean, squat or dead. Then I’d pick a variation like front squat or snatch from the hang, and work that lift for 4-6 weeks. Usually just ramping up to a tough set of five, then trying to go a little heavier the next week.
After that switch back the “main lift” and do a tough 5 reps to see if anything felt different. Like if I tested cleans, did snatches, then came back to the clean, I’d want the bar path to be closer to my body. Or if I tested deadlift then worked RE stiff leg deads, I’d want to feel more hamstrings when I came back to regular deads. If everything felt good I’d push for a new PR on the “main lift” over the next week or 2.
For the DE work, I would do the “main lift” for multiple sets of 2 reps with a weight I could do for like 8 reps. Like 10 sets week 1, 12 sets week 2 and 15 sets week 3. Week 4 back to 10 sets of 2 +5 pounds…
This worked pretty well for me through my 20s.
Last time I was devoted to the conjugate, like 4 years ago, I didn’t do any DE waves. I just worked them in every once in awhile when I wasn’t feeling super prepared and strong. Like if I was too worked up and intimidated to settle in for a max on Giant Cambered bar Squat or Floor Press (my two scariest moves) I’d do front squat for a few reps or high rep DB press or something.
This kept me fresh and worked for a while. I added like 30 pounds to upper body lifts and 40 or more on lower body lifts. Then I guess I “peaked” or ran out of gains. Or couldn’t get any stronger without doing something different. Whatever the cause, I started getting tweaks and strain back injuries instead of progress.
So the plan now is to use about 3 months of RE to set up a nice 3 month strength phase with lower rep MEs. Then come back to the REs, lower the weight, up the reps and build back up again.
Right now I’m doing 7 rep sets on the “heavy day.” I’m going to go through 4 moves
Steep Incline vs Chains x 7
Close Grip Bench vs Bands x 7
Bench Press vs Chains x7
Floor Press x 7
The plan is to establish the 7RMs, then beat them twice, before dropping down to more 3s and 1s, with the same lifts, during the “Strength Phase.” If it turns out I’m just blasting my balls trying to make the 5 pound gains, I’ll cycle to accommodating resistance.
Theoretically it could go like
week 1 Incline vs 2 chains
week 2 close grip vs 1 stand of the bands
week 3 bench press vs chains
week 4 floor press
week 5 incline vs straight weight
week 6 close grip vs double band
week 7 reverse band bench
week 8 floor press with hanging kettlebells
then go back and beat those numbers. During the “Strength Phase” the plan is to keep those moves and just drop the reps.
For lower body I’m just doing assistance lifts right now. I’ll need to work some squats and deads in the 6+ rep range in sometime. But I’m not 100% sure how right now.
4-25 RE Lower
Get Loose
Do some warm up shit
Bamboo Bar Front Squat
20 x 7, sit on box, jump on 18" box x 1,1,1
40 x 7, sit, jump 24" x 1,1,1
50 x 7, sit, jump 30" x 1,1,1
70 x 7, sit, jump 30" x 1,1,1
80 x 7, sit, jump 36" x 1,1,1
Medium Width Pulldown, 2 count hold at bottom
120 x 12
140 x 12
160 x 12
140 x 10,10
DB Shrug, 1 pause during mid eccentric
45 x 12
55 x 12
65 x 12
55 x 12, 12
5 pairs
Nordic Hinge
BW x 10, 10,10, 8, 8
Reverse Hyper
70 x 15
80 x 15, 15
90 x 15
70 x 15
Hanging Leg Raise
BW x 8, 8, 8, 6, 6
My powers grow!
needed couple days of re-reading the reply and everything makes sense. I was planning to do a RE/Cardio DE cycle…for RE was thinking sets of 5x5 and follow Dave Tates idea of week 1 10 sets week 2 15 sets and week 3 20 sets.
4-26 RE Upper
Stretch pec/lat/trap, do some shoulder CARs x 2
Kelso Shrug on Trap Bar with hold at top x 15
Cross Body Band Tricep Extension x 30
Rear Delts on Reverse Pec Deck, with some isos in the eccentric x 10
Dip Machine x 20
3 rounds
Close Grip Bench vs 1/2 Mini Band
95 x 7
125 x 6
Shoulder External Rotation with DB x 10 paired with
3 Way DB Shoulder Raise
10s x 15. 15, 15
12.5s x 15, 15, 15
15s x 15, 15, 15
Neutral Band Pushdown x 30
Bench Dip x do some eccentric shit to fail at 20
4 pairs
Prone DB internal/external rotation x 6 each way
Band Hammer Curl x 50 or less
4 pairs
There were 3 mini bands in my back satchel and when I rigged up two for the close grip benchings they didn’t match. I got them straightened out then made some whack attempt selections so I was flattned in 2 sets. Some Clown Dick stuff but at least I strained.
I"m feeling some fatigue during assistance stuff and missing a few reps here and there. I think I’ll need to drop some sets of assistance work and allow that fatigue to dissipate and still get my main stuff in.
I’ve been excited to try that myself!
Allegedly it produces lots of lactic Acid in the body which stimulates tons of Growth Hormone. If not, it still looks like a fun way to get tired.
we gotta test the theory now
4-29 Lower
Get Loose
Seated Band Hamstring Curl x 20
Step Up x 6 into Step Down x 6
Belt Squat, pause in hole x 12
3 rounds
Front Rack KB Squat
20s x 2 reps with 3 count eccentric x 12 sets
Sumo Rack Iso Deadlift
Pins 3, 2, 1 x 3 reps x 3 sets at each pin
Between Sets
Jump on 18" Box with 2 legs, then one leg, then the other leg.
Wenning Plank x 8 squeezes
Laying Adductor Raise x 30
2 pairs
Later Skater!
This popped up and I didn’t want to lose track of it. I love the guy who directed this movie. He also made “The Witch” and “The Lighthouse.” I don’t know shit about this actor or this trainer, I just want to enjoy some general hype before I watch this movie.
Here’s some bench press stuff.
5/2 DE Upper
Loosen up
Seated Cuban Rotate and Press x 5 Lay Face Down on Incline Bench x 5
Lu Raise x 12
Rear Delt Row action on Blast Straps x 12
3 rounds
Bench Press
110 + big chains x 3 reps x 9 sets, rotating through 3 grips
Band Low Trap Pull, hold for 5 count x 8ish reps
1 Arm KB Row x 15
3 pairs
Band Preacher Curl Action x like 30
Band Incline Curl action x 30ish
Band Zottman Curl x 25
get 100 reps x 3 times, different order of curls each time
Rolling DB Tri Extension
20/25/25 x 20
The woman had some job stuff this weekend, I spent some time with kiddo and this workout was 2 days later than regularly scheduled. It worked out well, I felt better in there today.
Even more Bench Press
1 Narrower grip
2 More Lats and Triceps, including “chaotic” methods.
3 Prehab with internal/external rotations and upper back work to prevent neck/shoulder/thoracic spine issues.
It’s like he watched my workout today.
5-3 RE Lower
Some shit to get ready
Zercher Squat + 2 Chains
Up to 85 x 7
Stiff Deadlift + 2 Chains
Up to 125 x 7
Inverse Curl
-125 x 7
-110 x 7
-100 x 7
-95 x 6
Reverse Hyper
70 x 20, 20
90 x 20
100x 20
110 x 20
Hanging Leg Raise
x 7 x 5 sets
Box Jump, wrapped in chains
+22 jump on 12" x 3
+39, 12" x 3
+39, 18" x 3
+39, 24" x 3
+39, 30" x 3 Just Barely!
Cool workout. It took a minute to figure out how to mess around with zerchers and stiff deads +chains. It was worth it to strain with a barbell! I wonder if I can dunk yet?
Flats!!!
5-5 RE Upper
Get Ready
Rip Shoulder Fix x 4
1 Arm Rear Delts on cable, way across body x 12
Cable Pushdowns x 25
Seated Press, bottoms up KBs, alternating arms x 12
4 rounds
Bench + 39 Chains/Side
95 x7
110 x 7
120 x 7
Lever Pulldown, Alternate Arms, with hanging KBs x 12
Seated Upper Back Extension + Mid Back Shrug with DBs x 15
3 pairs.
3-11 Bench Press 105 + 49 chains/side x 5
5-5 Bench Press 120 + 39 chains/side x 7
Well Shit! I should have checked my records closer. Friggin’ Chains! Today’s lifting seemed like a victory. Looking back, who knows? Good workout anyway.
5-6 DE Lower
Stretch
Ham Curl x 12
Leg Extension x 25
Hip Circles x 4 each way, various positions
Box Squat with Chain on Shoulders x 15
4 rounds
Front Rack KB Squat
25s x 2 reps with 3 count eccentric x 9 sets
Rack Sumo Iso Deads
Pins 2, 1 and 1 on a deficit x 3 reps x 3 sets
Between deads, straddle bench then jump up and land with feet together
aerobics step, then adjustable bench, then adjustable bench on top of some bumper plates. I got up to about 20" x 3 single jumps before I stared to get nervous.
That’s it. I was pretty tired. 1 more workout before another deload.
Floor Press
More for arms than chest
Keep Forearms vertical and wrists straight
Use Straight Bar Path and narrower grip
Don’t Bounce!
I bounce the bar off my chest and roll my wrists back when I bench, so this should be useful. Poliquin mentioned strengthening the forearm extensors to get a stronger bench, but I didn’t understand how training the wrist backwards motion in isolation would help prevent that break down in the bench press.
After weeks I’ve learned that there must be Balance between the “top” (extensors) and “bottom” (flexors) of the wrist and forearms. If the top shit is too weak it “clams up” or the muscles shorten to get tight and try to protect themselves. So the wrists roll back and the bench technique is whack.
This same things happens with weak, tight hip flexors in the squat. They don’t want to take the load during the descent of the squat, so they pull tight and lock up, jacking up the whole squatting motion.
It was really noticeable last month when I was resting the bar on pins at the bottom of the bench press. When things were motionless and unloaded at the bottom I could look over and see my right wrist rolled back and then straighten it out before pressing.
5-9 DE Upper
Arm in band stretch upper body
DB Y Raise x 15
Prone DB Shrug x 20
Rear Delt DB Raise x 15
Underhand Grip DB Incline Press x 20
4 rounds
Bench Press
95 + half miniband x 3 reps x 9 sets with 3 grips
BB Kelso Shrug x 20 x 4 sets
EZ Bar Reverse Wrist Curl x 15
EZ Bar Reverse Curl x 15
3 pairs
Bench Dip x 20 or less
Overhead Band Extension x 30 or less
3 pairs
Great day at the gym!
Thanks for the floor press video Flats imma need it for tomorrow