[quote]Cephalic_Carnage wrote:
esk221 wrote:
Another PR today on squats:
405 x 6, 315 x 20 (barely)
Good job man, now make that 405 your widowmaker weight 
[/quote]
That is my end of the year goal.
Good job Esk. Pretty sweet.
I am feeling optimistic about smith CGBP again, after realizing I should do them in the HS angled Smith. I do reverse grip in there, which feels great even on my bad shoulder. I imagine CGBP would be the same way.
[quote]MeinHerzBrennt wrote:
Good job Esk. Pretty sweet.
I am feeling optimistic about smith CGBP again, after realizing I should do them in the HS angled Smith. I do reverse grip in there, which feels great even on my bad shoulder. I imagine CGBP would be the same way.[/quote]
As long as youāre pushing towards your feet (or trying to) as well as up and you got your scapulae together/retracted and delts always on the bench etcā¦ You shouldnāt have any shoulder trouble doing thoseā¦
If necessary, just use a board to avoid the very bottom part of ROM where the shoulders mostly come in.
[quote]Cephalic_Carnage wrote:
MeinHerzBrennt wrote:
Good job Esk. Pretty sweet.
I am feeling optimistic about smith CGBP again, after realizing I should do them in the HS angled Smith. I do reverse grip in there, which feels great even on my bad shoulder. I imagine CGBP would be the same way.
As long as youāre pushing towards your feet (or trying to) as well as up and you got your scapulae together/retracted and delts always on the bench etcā¦ You shouldnāt have any shoulder trouble doing thoseā¦
If necessary, just use a board to avoid the very bottom part of ROM where the shoulders mostly come in.
[/quote]
You got it. Iāve read a bunch of your posts explaining proper form. It was just that in my regular smith, if I brought the bar down to my nipples (where iād feel comfortable) it turned into like of a front delt exercise. And if I brought it up a little higher, my shoulder felt weird on the way up.
Hopefully this angled smith takes care of that.
Btw, have you ever done the rope extensions as shown in the justin harris vid? I have done them twice and they make the long head REALLY sore for a few days. Definitely hits the tris in a different way than the others.
[quote]Cephalic_Carnage wrote:
MeinHerzBrennt wrote:
Good job Esk. Pretty sweet.
I am feeling optimistic about smith CGBP again, after realizing I should do them in the HS angled Smith. I do reverse grip in there, which feels great even on my bad shoulder. I imagine CGBP would be the same way.
As long as youāre pushing towards your feet (or trying to) as well as up and you got your scapulae together/retracted and delts always on the bench etcā¦ You shouldnāt have any shoulder trouble doing thoseā¦
If necessary, just use a board to avoid the very bottom part of ROM where the shoulders mostly come in.
[/quote]
if you are using boards and such and if you have a training partner, board presses (with a closer grip than what you bench with, but maybe not as close as doing a cgbp) would be a good option as well.
Are back thickness always done with two working sets? One at 4-6 reps and second set at 10-12? all SS? I have been doing only one set at 12 SS?
[quote]acncampo wrote:
Are back thickness always done with two working sets? One at 4-6 reps and second set at 10-12? all SS? I have been doing only one set at 12 SS?
[/quote]
depends what you are doing. if you are pulling like floor deads or rack deads, a first set of 4-8 and a second set of 8-12 or something like that works well. with a rowing motino like with tbars or bent over rows, you can do one straight set of maybe 10-15
C_C, I finally made it to the 100s on PJRs. 12 - 5 - 3. :]
[quote]esk221 wrote:
C_C, I finally made it to the 100s on PJRs. 12 - 5 - 3. :][/quote]
100ās? Or 100?
Are you doing them with 2 'bells?
Anyway, congrats
One 100lb DB.
[quote]esk221 wrote:
One 100lb DB. [/quote]
Yeah, I was getting a little worried there. 
[quote]esk221 wrote:
One 100lb DB. [/quote]
good work man.
Ready to start my second blast and commit to DC long term. Scott helped me out a lot with the first one and looking back at my logbook I can see my best gains were made during DC training. So any concerns you may have would be appreciated.
1A- I want to start with a lower body day
Preacher Curls: 11-20RP
Danteās 1 Arm Hammer Preacher Curls: 10-20 SS
Seated Calf Raise: 8-12 DC style
GHR: 10-20 SS
Back Squat: 4-8, Widow
1B
Incline BB: 11-20RP
Standing Military Press: 11-20RP
Dips: 11-20RP
Pullups: 11-20RP
Pendlay Rows: 6-9, 9-12
2A
Standing Alt DB Curl: 11-20RP
1 Arm Reverse Cable Curl: 10-20SS
Leg Press Calf Raise: 8-12 DC Style
Lying Leg Curl: 11-20RP
Smith Front Squat: 6-10, Widow
2B
DB Incline: 11-20RP
High Incline Smith Press: 11-20RP
PJRās (2 DBās): 11-20RP
Reverse Grip Pulldowns: 11-20RP
Deadlift: 6-9, 9-12
3A
Incline DB Curl: 11-20RP
Pinwheels: 10-20SS
Donkey Calf Raise: 8-12 DC Style
SLDL: 6-9, 9-12
Leg Press: 6-10, Widow
3B
Flat DB Press: 11-20RP
High Incline DB Press: 11-20RP
Smith RGBP: 11-20RP
Rack Chins: 11-20RP
T-Bar Rows: 6-9, 9-12
Cardio: 3-4x a week for 45 minutes at 120-140 bpm, using ellipticals and stationary bikes. I have never had a problem with not eating enough and put on fat easier than most so I hope cardio will limit fat gain while I push my caloric envelope.
There it is. I hope to start this next week Tuesday. I am taking a cruise now after being on a legs/push/pull split 2x a week and have stopped hitting PRs. My gym situation has recently improved so I am excited to get back on DC.
For my cruise I am planning on hitting the gym 3 times this week and only working on the new exercises in my split. I will take it very easy and plan on doing 1-2 non failure sets and mainly just try and figure out a starting weight for the upcoming blast. I also plan on halving my carb intake during my cruise but I am not sure if this is a good idea or not. I am a big fan of carb cycling and my nutrition is heavily influenced by Shelby.
Any questions or concerns?
Thanks. I appreciate it.
Raise your rep ranges for the dumbbell presses to 15-30, put the stiff leg deads after your leg press and ideallyā¦ swap that whole day to one of your week 1 leg days. You are trying to dead lift and then stiff leg dead on consecutive training days which will be asking for injury. You can RP the glute ham raises, and Iād up the leg curls to 15-20 minimum, maybe even 20-30.
[quote]ajweins wrote:
Ready to start my second blast and commit to DC long term. Scott helped me out a lot with the first one and looking back at my logbook I can see my best gains were made during DC training. So any concerns you may have would be appreciated.
1A- I want to start with a lower body day
Preacher Curls: 11-20RP
Danteās 1 Arm Hammer Preacher Curls: 10-20 SS
Seated Calf Raise: 8-12 DC style
GHR: 10-20 SS
Back Squat: 4-8, Widow
1B
Incline BB: 11-20RP
Standing Military Press: 11-20RP
Dips: 11-20RP
Pullups: 11-20RP
Pendlay Rows: 6-9, 9-12
2A
Standing Alt DB Curl: 11-20RP
1 Arm Reverse Cable Curl: 10-20SS
Leg Press Calf Raise: 8-12 DC Style
Lying Leg Curl: 11-20RP
Smith Front Squat: 6-10, Widow
2B
DB Incline: 11-20RP
High Incline Smith Press: 11-20RP
PJRās (2 DBās): 11-20RP
Reverse Grip Pulldowns: 11-20RP
Deadlift: 6-9, 9-12
3A
Incline DB Curl: 11-20RP
Pinwheels: 10-20SS
Donkey Calf Raise: 8-12 DC Style
SLDL: 6-9, 9-12
Leg Press: 6-10, Widow
3B
Flat DB Press: 11-20RP
High Incline DB Press: 11-20RP
Smith RGBP: 11-20RP
Rack Chins: 11-20RP
T-Bar Rows: 6-9, 9-12
Cardio: 3-4x a week for 45 minutes at 120-140 bpm, using ellipticals and stationary bikes. I have never had a problem with not eating enough and put on fat easier than most so I hope cardio will limit fat gain while I push my caloric envelope.
There it is. I hope to start this next week Tuesday. I am taking a cruise now after being on a legs/push/pull split 2x a week and have stopped hitting PRs. My gym situation has recently improved so I am excited to get back on DC.
For my cruise I am planning on hitting the gym 3 times this week and only working on the new exercises in my split. I will take it very easy and plan on doing 1-2 non failure sets and mainly just try and figure out a starting weight for the upcoming blast. I also plan on halving my carb intake during my cruise but I am not sure if this is a good idea or not. I am a big fan of carb cycling and my nutrition is heavily influenced by Shelby.
Any questions or concerns?
Thanks. I appreciate it.[/quote]
Few things. First, increase your rep range on DB pressing movements to something like 20-30 for safety reasons and for better progression. I see you have flat and inc. DB press in the 11-20 RP range. Bump that up.
Also, you wanna switch hamstring movements that involve the lower back to after quads.
So switch around GHR and back squats, SLDL and Leg press.
Thatās all I could see. The rest looks pretty good. CC or Sento will probably chime in if some of the other exercises could use an increase in rep range.
Good luck!
up the range of db incline curls to 20-30. basically all db movements should be 20-30rp
[quote]Scott M wrote:
Raise your rep ranges for the dumbbell presses to 15-30, put the stiff leg deads after your leg press and ideallyā¦ swap that whole day to one of your week 1 leg days. You are trying to dead lift and then stiff leg dead on consecutive training days which will be asking for injury. You can RP the glute ham raises, and Iād up the leg curls to 15-20 minimum, maybe even 20-30.
[/quote]
You are such a sweetie.
[quote]ajweins wrote:
Ready to start my second blast and commit to DC long term. Scott helped me out a lot with the first one and looking back at my logbook I can see my best gains were made during DC training. So any concerns you may have would be appreciated.
1A- I want to start with a lower body day
Preacher Curls: 11-20RP
Danteās 1 Arm Hammer Preacher Curls: 10-20 SS
Seated Calf Raise: 8-12 DC style
GHR: 10-20 SS
Back Squat: 4-8, Widow
[/quote]
The 1 arm hammer preacher curls are actually supposed to be a biceps exercise, not a forearm exercise. Iād switch them out to something like reverse curls.
Thanks for the help guys.
Should I bump up the rep range for my back width and biceps exercises, or is the 11-20RP pretty standard? I have been training pretty heavy (6-10 rep ranges) for the past while and I have heard that people may progress better when increasing the rep range for biceps and back width. I was thinking maybe 15-25 or something like that.
[quote]ajweins wrote:
Thanks for the help guys.
Should I bump up the rep range for my back width and biceps exercises, or is the 11-20RP pretty standard? I have been training pretty heavy (6-10 rep ranges) for the past while and I have heard that people may progress better when increasing the rep range for biceps and back width. I was thinking maybe 15-25 or something like that.[/quote]
if it is a bb bicep exercise then you can do an 11-20 set with no problem, if it is db, then keep it in the 20-30rp range. for back width either the 11-20 or 15-25 rp range will work okay, some do a little smaller range for back width like maybe a 20-25rp or so.