While it’s not exactly the same, I find a single-arm landmine press does a pretty good job at emulating/replacing the KB Bottom’s-Up press, as long as you stop the elbow from flaring out to maintain external rotation at the shoulder. Also, chaos carries are pretty good, but they might almost be a bit too advanced if you’re a recurrent disolcator. The video below shows a set up with kettlebells, but you could easily just choke the band around a dumbbell handle
You might also get something out of a rhythmic stabilisation drill, all though it could be too low-level. Also, I wouldn’t set the scapulae like the guy here instructs, I would push into the wall to produce some serratus activity
Chaos carries damn! I gotta try these! This is what I referred to as HBT (hanging band training). I did quite some OHp and incline bench with hanging weights. It is awesome.
For the OHP I was using lots of hanging weight compared to regular weight > lots of movements
For incline bench and squat, little hanging weight (10 kgs each side) but it allowed me to feel my chest and quads like I never did on these exercises! Awesome!
But, never do these with a wooden bar or it becomes an earthquake and you hit yourself in the face while pressing
No worries man, personally I’ve never tried hanging bands on gym lifts but I’ve been considering it for a while. When you did hanging bands, would you treat those exercises as warm-ups, supplementals or main lifts? Rep ranges?
@Frank_C thanks mate I’ll have a crack at that. Trying to beat the physio so she’ll clear me to lift overhead next time I see her so the more movements the merrier!
@aldebaran I get pain putting shirts on sometimes. You’re very right to do a ton of band dislocates pre-lifting imo. They’ve been part of my warmup for years and I went just under six years with no shoulder issues after basically monthly dislocations.
Happy to offer some input, thanks for the tag @aldebaran!
If you’re at 10% and should have a visible but full 6 pack, just my .02 would be not to try any type of technique to look leaner for the photos. Everyone responds differently to these things, and unless you’re super, duper lean like for a contest, you likely wouldn’t notice a difference. Maybe keep the fiber down the day or two leading up to it, and consider raising carbs for the few days leading up to it to make sure your muscles are nice and full of glycogen. I usually looked more vascular after getting some additional sodium, behind the stage we usually put some salt on top of the rice cakes, PB and honey or whatever I was eating.
Don’t go too crazy with something you haven’t tried before, not worth the risk!
I think it’s amazing. I’ve never had such crazy, insane pumps. I’m just on week 3 so it’s not much for change but after 10 days I could notice real arms, forearms and calves improvement instantly. Chest and back look more striated. I think I’m getting stronger. Well I definitely am week to week, but yeah I’ve used weight I had never before.
Though I have to say, you need to be advanced-intermediate / advanced. You need a good mind-muscle connection, really good form, and being able to push yourself really hard. It’s not the hardest thing I’ve ever done but it is close. For instance a heavy day is around 16 sets to failure or beyond. Then you add a pump day which is also around 16 lighter sets to failure. So you need really good recovery (I have a big tolerance for volume for a natural).
Program is flexible and you don’t have to do the 6 days, in fact most people shouldn’t. It is very thoroughly detailed, with instructions and videos. I definitely will be buying one other of his programs.
A. Slight decline DB Bench 1 x 9, 1 x 8 with 42 kgs
B. Incline Bench press 2 x 8 with 70 kgs
C. Dips 2 x max
D. Cable crossovers 2 x 15
E. Rear delt machine flyes 2 x 40
F. Cage press 1x 8, 1 x 6 + 1 with 50 kgs
G. Overhead triceps cable extensions 2 x 15 with 25 kgs
H. DB paused on floor triceps extension 1 x 8, 1 x 12 with 12, 10 kgs
Good session. First time I go over 40 kgs on the DBs. And before this I couldn’t use the 40s safely. These were heavy though.
Still don’t like the incline on 45° with a barbell, and it’s super hard.
The rear delts, God… Super tough but I really embraced these high reps rear delts sets. And to think I did these with 20 reps the first… My shoulders were burning like hell and the pump was crazy. I’ll keep high reps for sure.
Good sensations in the tris, even though it was really tough. Super tired after all these events though. I’m gonna try to sleep a lot.
Was speaking with a friend at the gym about the recent events and I was getting more and more angry. i’m really mad and sad. I just want to be saturday, with many friends, eating my face off at the barbecue, drinking to oblivion, and perhaps drugs. Then try to put all this shit behind me, focusing on getting as much in shape as I can, and doing some cardio for september, plus working with clients.
The session, well it was good. Zero caffeine today, I forgot to buy coffee today. Not a big fan of the 3 secs leg curls today.
Satisfied with the squats considering the recent events aren’t great for recovery. Anyway I wish I would have done 9 at the second set but I was really not sure, and I’ve done enough jackassery with the big basics these last weeks.
I still really dislike the Split squat, and love the Pull-through. This leg extension machine feels better, and perhaps more safe. Really surprised by the weight I used, despite using max rom and a good controlled tempo.
Calves were horrible. The sets almost lasted 2:30 mins. It was excruciating, like I could feel many different fibers in the muscles screaming. I love it.
Today I’m seeing leg improvement. And yeah I’m terrible at taking pics, but I’ve always been very critical and ashamed of my legs, so if I see progress, it’s that there is! Really happy
Did yard work yesterday and in the video, well I still find myself a bit flabby and lacking definition, so I’m still definitely going for these 2 last kilos after this weekend
Not to get into the esoteric points of studies or what not, you stated that roids don’t change biology - my point was they absolutely do in a myriad of ways - even your point on water retention Vs gains on that study proves the point massive water retention caused by elevated hormones is a change in biology. Anyways I’ll leave it there as I was just being facetious!
So, as I didn’t go on monday, I did 2 sessions today. Skipped two exercises and some of them like the seal rows I didn’t go to failures
Colossus - Push and pull pump
Well, not much to say here. Lasted an hour. I sometimes still go too heavy. I have to bear in mind that 60 secs rests aren’t the same as 2-3 mins. But I want it to be RPE 10 like stated…
Got a great pump, and it’s really not tiring compared to the heavy sessions. Used the little barbell for the curls, and honestly it feels great. Meanwhile using a real barbell put some strain on my wrists.
Alright, it changes biology. But it doesn’t change how the human body works, it doesn’t alter the laws of physics, you won’t create muscle out of thin air. Naturals and enhanced still have to do the same things.
When I’ll be 40 and go on TRT perhaps I’ll can answer these questions lol
You do what you want to do, but living a normal life with social outings and being that lean don’t mix.
I think it’s cool for people to get shredded, but it’s more of a personal challenge and experience. It’s not something that should be sustained.
After I got to 210 last year for the T-ransformation Challenge, I thought I’d stay there. I managed to hold it till September and then I realized it was controlling me. I obsessed over food and I was always hungry. I had to let it go.
I’m 15-20 lbs heavier now, but I enjoy life much more. I also don’t look worse.
I know you’re in a bit of a crisis and you need an outlet, but don’t let this turn into an obsession or unhealthy body image thing. I’ve been there and it’s not good.
