[quote]dropshot001 wrote:
acncampo wrote:
I am using 15 deeps breaths and getting my rest pause reps like this 14,3,2. Is this okay? I read you should get half the reps of your first rest pause set and half of that for your 3rd set.
something seems not right with that. is that a db exercise, machine, bb, etc? [/quote]
Yep, need more detail.
Thanks for the quick response
oline,
Ok, Iāll try lowering the weight next time.
[quote]Cephalic_Carnage wrote:
Give me some details here. Which exercises for example? Did you rack the weight between RP legs/mini-sets as you should(just mentioning this because some seem to forget about it), and possibly consider 20 deep breaths rather than 15.
Also, does this happen even if the exercise is the first in the session (i.e. chest work), or only sub-sequent work? [/quote]
For example today was:
Chest: Decline Press 11-20RP
Shoulders: Bradford Press 11-20RP
Triceps: 3-board press 11-20RP
Back width: Cable Pulldown 20-30RP
Back thickness: TBar-Row 10-12 then 6-8 SS
And I ended up doing 8,2,1 for Decline Press. Bradford Press was 8,4,3 (Iām guessing this is fine?). For 3-board press I fucked up in choosing the weight obviously in getting 6,1, nada
I did rack the weight between mini-sets. Iāll try lowering the weight and taking the 20 deep breaths instead next time
I just started this blast a week ago, my first B day of the split I did:
Bench Press 7,2,1 (normally would do dumbbells here but my usual gym was closed and the temporary replacement had dumbbells only go up to 50)
Military Press 7,2,2
JM Press 8,4,2
Weighted Pullup 10,3,2
Sumo Deadlift 5 and 5
[quote]Hm. Use an alternative stretch if you want, the drip-stretch for example, or perhaps try doing something like Dead Stop Extensions, but off the bench and just lower the weight into a stretch behind the head. Donāt let it rest on the bench, obviously, but position yourself so that the bench wonāt be in the way.
A PJR stretch with an EZ bar is probably a better description for this.
[/quote]
Is the state of my right shoulder something to be concerned about at this point?
Iāll try the other stretches in my next workouts
Thanks, dropshot. Sounds good, Thatās what Iāll do.
[quote]dropshot001 wrote:
acncampo wrote:
I am using 15 deeps breaths and getting my rest pause reps like this 14,3,2. Is this okay? I read you should get half the reps of your first rest pause set and half of that for your 3rd set.
something seems not right with that. is that a db exercise, machine, bb, etc? [/quote]
DB Flat press 14,3,2
SM Shoulder press 14,3,2
SM reverse grip bench 12,4,3
Thank you.
Does anyone have any alternative shoulder stretches, because I just cant get the recommended one right, I just dont feel the pain like with the other stretches
a behind the back stretch with a cable crossover is a good shoulder stretch
[quote]TheBlade wrote:
Thanks for the quick response
oline,
Ok, Iāll try lowering the weight next time.
Cephalic_Carnage wrote:
Give me some details here. Which exercises for example? Did you rack the weight between RP legs/mini-sets as you should(just mentioning this because some seem to forget about it), and possibly consider 20 deep breaths rather than 15.
Also, does this happen even if the exercise is the first in the session (i.e. chest work), or only sub-sequent work?
For example today was:
Chest: Decline Press 11-20RP
Shoulders: Bradford Press 11-20RP
Triceps: 3-board press 11-20RP
Back width: Cable Pulldown 20-30RP
Back thickness: TBar-Row 10-12 then 6-8 SS
And I ended up doing 8,2,1 for Decline Press[/quote] Do you have a machine press available, or a smith? That would allow you to keep your shoulders/ability to stabilize relatively fresh for your delt work that day.
I did rack the weight between mini-sets. Iāll try lowering the weight and taking the 20 deep breaths instead next time
I just started this blast a week ago, my first B day of the split I did:
Bench Press 7,2,1 (normally would do dumbbells here but my usual gym was closed and the temporary replacement had dumbbells only go up to 50)
Military Press 7,2,2 [/quote] I would not do a free-weight bar overhead press after heavy free-weight pec work. Try a smith or other kind of machine overhead press so that stabilization wonāt be an issue. Also, yeah, both somewhat lower weight and perhaps slightly longer RP rest periods would probably benefit your chest and delt work. [quote]
JM Press 8,4,2 [/quote] Depending on how you do them, you might want to go 15-20 or even 15-30ā¦ Most peopleās arms do better with the higher RP rep ranges and JM presses can be hard on the elbows. [quote]
Weighted Pullup 10,3,2
Sumo Deadlift 5 and 5 [/quote] Sumo deads for backthickness ? Hmm. Iād consider those a hamstring exercise with some nice effect on the traps as a bonus. [/quote]
Hm. Use an alternative stretch if you want, the drip-stretch for example, or perhaps try doing something like Dead Stop Extensions, but off the bench and just lower the weight into a stretch behind the head. Donāt let it rest on the bench, obviously, but position yourself so that the bench wonāt be in the way.
A PJR stretch with an EZ bar is probably a better description for this.
Is the state of my right shoulder something to be concerned about at this point?
Iāll try the other stretches in my next workouts[/quote]
Thanks for the advice
With progression, I thought it was good to first shoot for the lower part of the rep range (say 12 if Iām doing 11-20) and try to improve reps up along the range each time around. Is it better to shoot for the middle of upper range and then add weight?
Given my blast, would you suggest regular deadlifts or rack pulls instead of sumo deads?
[quote]TheBlade wrote:
Thanks for the advice
With progression, I thought it was good to first shoot for the lower part of the rep range (say 12 if Iām doing 11-20) and try to improve reps up along the range each time around. Is it better to shoot for the middle of upper range and then add weight?
Given my blast, would you suggest regular deadlifts or rack pulls instead of sumo deads?[/quote]
with progression you start high, then work down. i donāt see how you can start on the lower end of the rep range and as you add weight you also add reps. also, sumo deads are for hams, regular deads/rack deads are for thickness, so depending on what you want to work on/bring up will determine your exercise selection
[quote]TheBlade wrote:
Thanks for the advice
With progression, I thought it was good to first shoot for the lower part of the rep range (say 12 if Iām doing 11-20) and try to improve reps up along the range each time around. Is it better to shoot for the middle of upper range and then add weight?
Given my blast, would you suggest regular deadlifts or rack pulls instead of sumo deads?[/quote]
Better to shoot for the top of the range (if not maybe even exceed it) to start out with and then be aggressive with the weight increases. Try to match your reps from the previous workout with more weight each time (sometimes you might even surprise yourself and beat the reps). Obviously you canāt do this forever and the reps will start to fall over time (hence the reason for a rep range) and eventually youāll hit the bottom of the rep range. By this time though, you should be handling some good weight on the exercise.
Once you hit the bottom, then you can try just adding reps next time around. From there it somewhat depends on the individual. How close are you to the end of a blast? How comfortable do you feel that you can hit the rep range with more weight, or do you feel that trying to get more reps before adding weight would be better? How compromised as your form, or perhaps was it compromised? Etcā¦
Once you fail to increase reps, weight, or get into the rep range, even after 2 attempts, then itās time to switch out that exercise for another comparable one for that body part.
[quote]TheBlade wrote:
Thanks for the advice
With progression, I thought it was good to first shoot for the lower part of the rep range (say 12 if Iām doing 11-20) and try to improve reps up along the range each time around. Is it better to shoot for the middle of upper range and then add weight?
Given my blast, would you suggest regular deadlifts or rack pulls instead of sumo deads?[/quote]
Sumo deads are mostly a glute/hamstring exercise for most people, rather than a back thickness builder. Floor deads or rack pulls would both be better options IMO. And seeing as youāve already got 2 row variations, Iād go with the rack pulls personally.
[quote]acncampo wrote:
dropshot001 wrote:
acncampo wrote:
I am using 15 deeps breaths and getting my rest pause reps like this 14,3,2. Is this okay? I read you should get half the reps of your first rest pause set and half of that for your 3rd set.
something seems not right with that. is that a db exercise, machine, bb, etc?
DB Flat press 14,3,2
SM Shoulder press 14,3,2
SM reverse grip bench 12,4,3
Thank you.
[/quote]
Should I be getting these rep pause ranges for these exercises? I am still progressing very well with these reps.
[quote]acncampo wrote:
acncampo wrote:
dropshot001 wrote:
acncampo wrote:
I am using 15 deeps breaths and getting my rest pause reps like this 14,3,2. Is this okay? I read you should get half the reps of your first rest pause set and half of that for your 3rd set.
something seems not right with that. is that a db exercise, machine, bb, etc?
DB Flat press 14,3,2
SM Shoulder press 14,3,2
SM reverse grip bench 12,4,3
Thank you.
Should I be getting these rep pause ranges for these exercises? I am still progressing very well with these reps.
[/quote]
for any db move, work in the 20-30rp range, for shoulder moves, typically it will be a 15-20 or 11-20 rp range, depending on your preference, same for triceps. with that in mind, up the total amount of your db presses, you are on the low end of the range, the other two look okay for the body parts that they work.
[quote]acncampo wrote:
acncampo wrote:
dropshot001 wrote:
acncampo wrote:
I am using 15 deeps breaths and getting my rest pause reps like this 14,3,2. Is this okay? I read you should get half the reps of your first rest pause set and half of that for your 3rd set.
something seems not right with that. is that a db exercise, machine, bb, etc?
DB Flat press 14,3,2
SM Shoulder press 14,3,2
SM reverse grip bench 12,4,3
Thank you.
Should I be getting these rep pause ranges for these exercises? I am still progressing very well with these reps.
[/quote]
As long as youāre progressing, then I wouldnāt worry about it too much. As dropshot mentioned, you might want to up the DB flat press rep range a little, but the others are fine.
In regards to your reps, are you sure youāre taking 15 deep breaths between rest pause legs? If so, I might try bumping that up to 20 and seeing if that results in less of a drop off between RP legs.
Here is BrianB doing some dips, rest between RP legs included, to give you an idea of how it should look.
[quote]Sentoguy wrote:
acncampo wrote:
acncampo wrote:
dropshot001 wrote:
acncampo wrote:
I am using 15 deeps breaths and getting my rest pause reps like this 14,3,2. Is this okay? I read you should get half the reps of your first rest pause set and half of that for your 3rd set.
something seems not right with that. is that a db exercise, machine, bb, etc?
DB Flat press 14,3,2
SM Shoulder press 14,3,2
SM reverse grip bench 12,4,3
Thank you.
Should I be getting these rep pause ranges for these exercises? I am still progressing very well with these reps.
As long as youāre progressing, then I wouldnāt worry about it too much. As dropshot mentioned, you might want to up the DB flat press rep range a little, but the others are fine.
In regards to your reps, are you sure youāre taking 15 deep breaths between rest pause legs? If so, I might try bumping that up to 20 and seeing if that results in less of a drop off between RP legs.
Here is BrianB doing some dips, rest between RP legs included, to give you an idea of how it should look.
He seems to be going pretty fast on the negatives at the start, I thought they were supposed to be controlled throughout?
[quote]Anonymas wrote:
Sentoguy wrote:
acncampo wrote:
acncampo wrote:
dropshot001 wrote:
acncampo wrote:
I am using 15 deeps breaths and getting my rest pause reps like this 14,3,2. Is this okay? I read you should get half the reps of your first rest pause set and half of that for your 3rd set.
something seems not right with that. is that a db exercise, machine, bb, etc?
DB Flat press 14,3,2
SM Shoulder press 14,3,2
SM reverse grip bench 12,4,3
Thank you.
Should I be getting these rep pause ranges for these exercises? I am still progressing very well with these reps.
As long as youāre progressing, then I wouldnāt worry about it too much. As dropshot mentioned, you might want to up the DB flat press rep range a little, but the others are fine.
In regards to your reps, are you sure youāre taking 15 deep breaths between rest pause legs? If so, I might try bumping that up to 20 and seeing if that results in less of a drop off between RP legs.
Here is BrianB doing some dips, rest between RP legs included, to give you an idea of how it should look.
He seems to be going pretty fast on the negatives at the start, I thought they were supposed to be controlled throughout?[/quote]
āControlledā can mean something slightly different depending on the person doing the reps. If you look at Jason Wojoās reps, his cadence is slower than someone like Justin Harris. But Iām sure that if you asked both, theyād tell you that their negatives are controlled.
Itās a matter of individual preference, and style. As long as you arenāt just letting the weights drop on the negative, or bouncing at the bottom, then youāre probably ok. Try out both a faster cadence and a slower cadence for yourself, and see which one you like better.
outside of the calf protocol, the negatives will vary from person to person.
Here is my DC work out
Day 1
Bench press 11-15 reps, RP X 2
Shoulder Press 11-20 reps, RP X 2
Pullover & press 15-30 reps, RP X 2
Iso Pulldown 11-15 reps, RP X 2
Bent over row 1X 10-12
Day 2
Preacher curl 11-20 reps, RP X 2
Inclined Zottman-curl 1 X 10-20
Donkey calf raise 1 X 10-20 (tempo 1-1-5-15)
Lying leg curl 15-30 reps, RP X 2
Powersquat 1 x 6-10, 3 min rest, widow maker 1 x 20 reps max weight
Day 3
Inclined bench press 11-15 reps, RP X 2
Clean & Press 11-15 reps, RP X 2
Dips machine 11-20 reps, RP X 2
Pulldown behind the neck 11-15 reps, RP X 2
Deadlift 1 X 6-9, drop set 9-12 reps
Day 4
Lying cable curl 11-20 reps, RP X 2
Reverse Grip Preacher curl 1 x 10-20
Seated calf raise 1 x 10-20 (tempo 1-1-5-15)
Seated leg curl 15-30 reps, RP X 2
Squat 1 x 6-10, widow maker 20 reps max weight
Day 5
Decline powerfly with cable 11-15 reps, RP X 2
Military press 11-15 reps, RP X 2
Skull Crusher 15-30 reps, RP X 2
Pulldown supination 11-15 reps, RP X 2
Narrow T-Bar row 1 x 10-12
Day 6
E-Z curl 11-20 reps, RP X 2
Hammer curl with cable 1 x 10-20
Standing calf raise 1 x 10-20 (tempo (1-1-5-15)
Stiff leg deadlift 1 x 15-25
Leg press 1 x 6-10, widow maker 20 reps max weight
I was wondering, since I am assisted with AAS, if I can without changing the protocol, add more intensity or an additional RP. I was also considering training every day instead of E2D. What else could I do.
Thanks for your comments.
[quote]heretorock wrote:
Here is my DC work out
Day 1
Bench press 11-15 reps, RP X 2 - 20-30RP
Shoulder Press 11-20 reps, RP X 2
Pullover & press 15-30 reps, RP X 2 - MAYBE JUST DO A PJR PULLOVER
Iso Pulldown 11-15 reps, RP X 2
Bent over row 1X 10-12
Day 2
Preacher curl 11-20 reps, RP X 2
Inclined Zottman-curl 1 X 10-20
Donkey calf raise 1 X 10-20 (tempo 1-1-5-15)
Lying leg curl 15-30 reps, RP X 2
Powersquat 1 x 6-10, 3 min rest, widow maker 1 x 20 reps max weight
Day 3
Inclined bench press 11-15 reps, RP X 2
Clean & Press 11-15 reps, RP X 2 - MIGHT BE HARD TO RP THIS, MAYBE DO A SS OF ABOUT 8-12 OR SOMETHING LIKE THAT
Dips machine 11-20 reps, RP X 2
Pulldown behind the neck 11-15 reps, RP X 2
Deadlift 1 X 6-9, drop set 9-12 reps - NOT A DROP SET, A LIGHTER SET
Day 4
Lying cable curl 11-20 reps, RP X 2
Reverse Grip Preacher curl 1 x 10-20
Seated calf raise 1 x 10-20 (tempo 1-1-5-15)
Seated leg curl 15-30 reps, RP X 2
Squat 1 x 6-10, widow maker 20 reps max weight - SWITCH SQUATS OUT OF THIS WORKOUT SO THAT YOU ARENāT GOING DEADLIFT TO SQUAT IN BACK TO BACK WORKOUT
Day 5
Decline powerfly with cable 11-15 reps, RP X 2 - DONāT KNOW WHAT THIS IS, BUT I THINK THERE MIGHT BE BETTER EXERCISES
Military press 11-15 reps, RP X 2 - 15-20 OR 11-20RP
Skull Crusher 15-30 reps, RP X 2
Pulldown supination 11-15 reps, RP X 2
Narrow T-Bar row 1 x 10-12
Day 6
E-Z curl 11-20 reps, RP X 2
Hammer curl with cable 1 x 10-20
Standing calf raise 1 x 10-20 (tempo (1-1-5-15)
Stiff leg deadlift 1 x 15-25 - 8-12 WOULD WORK OKAY
Leg press 1 x 6-10, widow maker 20 reps max weight
I was wondering, since I am assisted with AAS, if I can without changing the protocol, add more intensity or an additional RP. I was also considering training every day instead of E2D. What else could I do.
Thanks for your comments.
[/quote]
i am in caps above. it looks pretty good. no, donāt do 2rp sets. it wonāt work and you will over train quickly. you will be going to failure 6x per body part with teh 2 rest pause sets with each muscle and that will equal to at least 18 failure points per workout, possibly more.
your exercise order looks good, just swap the deads or the squats out with another exercise so that you arenāt going back to back with them. donāt increase frequency either, just do the program as it is laid out.
dropshot001
Thank you very much !