Standing? I was thinking I’d need to use the incline bench. I’ll have to play around with it. I’ll probably try to use two ropes for increased range of motion (that’s what I have to do on face pulls).
Standing is best, you can do them on both knees too. And consciously continue flexing the muscle on the negative as you stretch the muscle. You can actually make your lats cramp up mid set. Now add these as a superset- rows or pull-ups followed immediately by 10-15 of these and you’re fried.
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I’m too tall to do them standing. I usually do rope pull overs while kneeling with the cable on the tallest setting.
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Chest
BB incline
95x10
135x10
185x5
205x5
225x3
185x10
135x10
DB incline
40x10
65x10
65x10
65x10
BB BTN Seated Press
95x3
115x3
145x3
140x7 added the 2.5’s and will continue til I hit 12. Best with 135 was 14, it’s time to move up. Definitely could have gotten 10 without incline BB and DB beforehand.
SUPERSET
Crossovers
10 on the stack 7 sets of 12
and
Pushups 7 sets of 10
10 second chest squeeze between every superset
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Hey man bit late to the party but I’m currently running dogg crapp. Fits great into my schedule and I just really enjoy the routine.
Do you think you would cope with the low volume per session?
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I appreciate the feedback, doggcrapp was and is a serious candidate for my next training program. I have 2 others in mind and can’t decide. The funny part is, it doesn’t matter as long as it’s a good program and it’s insignificant which order I do them in. Basically, I ordered a pair of heeled squat shoes and wanted to try high frequency for squatting to see if I can relearn the movement a bit and begin to squat real weights.
There’s an interesting high frequency program. Instead of the regular 3-4x10 or whatever that you’d do, you do working 40 reps per week, but you squat 5 days a week. 12 weeks, you start at 60% of your 1RM week 1 and do 6 singles on Monday, 7 on Tuesday, etc. til you do 10 on Friday. Every week you add 2.5% to the lift percentage. At week 12 you finish doing 10x1 at 87.5%.
After that you can program whatever you want. Fairly low volume.
Monday (back thickness)
6x1 @ 60%
Incline rows 5x10
Cable rows 5x10
Hammer curls 3x10
Tuesday (legs)
7x1 @ 60%
Hack squat 3x10
RDL 3x20
Standing calf raises 3x12
Seated calf raises 3x12
Wednesday (chest)
8x1 @ 60%
Incline bench 4x8
Crossovers 5x10
PJR pullovers 3x10
Thursday (back width)
9x1 @ 60%
Pull-ups 3xAMRAP
Rope pullovers 3x15
Friday (shoulders)
10x1 @ 60%
BTN Press 3x8
Lateral raises 3xfailure
Pushups 3xfailure
The point is just to get really good at squatting. I’ve done it so infrequently that I just kind of suck at it right now.
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Sounds really fun…
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Coolio, cant say I’ve ever had the desire to squat more! Lol
I’m sure you know that with dogg crapp you will only back squat 1 of the 3 lower days, so depending how many training days you do you will back squat once in about 10days - 2 weeks. Your other lower days it would be something like front squat and leg press.
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There’s a 20kg PR just by slapping those on!
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Be sure and check the box. They come with a second pair of insoles of different firmness. Mine were hidden below some packing paper and I almost through them away, wife noticed them.
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Appreciate the lookout! Fortunately I had read about the second pair of insoles and both of them were inside the shoes on top of one another. The firm ones definitely aren’t that comfortable - and the shoes aren’t exactly comfortable either, but they fit my foot snug and there’s zero room to slide around.
By the way dude, hell of a transformation pic you posted - your lats look twice the size.
I’m hoping! Mediocre ankle mobility combined with prior back problems has made squatting a problem for a while, and I’ve dedicated a few months to really bringing up my quad strength, so even though I’ll have to relearn the movement a bit, I have high hopes for these bad boys.
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Yea these things aren’t comfortable at all lol but you are glued to the floor! And like you, my ankles suck.
Thanks man! You see the picture I posted in my journal?
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Do you have a training log? I can’t find it.
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The shoes will break in some but they do put you firmly into the ground. I love mine
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I’ve used my Romaleos about three times but I like them. I got them shortly before I quit squatting due to my hip. Hopefully someday I get to use them again.
They’re useful for cleans too so there’s a good chance that’ll happen.
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Yesterday: hams
Did some RDL and DB SLDL supersets, some wide stance hack squats, and lots of leg curls. Today I started my new program.
High Frequency Squats: Week 1, Day 1 - 60% 6x1, Back Width/Shoulders
It’s different squatting with these shoes, AND I switched to high bar for the first time ever, my shoulders just didn’t feel right in the low bar position.
Set my max to 275. It’s probably more like 315, but I just want to relearn the movement and take it slow.
Squats
165x1
165x1
165x1
165x3 was a bit rushed for time. It was so easy, not gonna overthink it, got my volume in.
BTN Seated Press
95x5
115x5
135x5
155x2
140x8 (PR)
95x20
Loving double progression. Raining PR’s on this. I had another maybe 2 in the tank on the 140 set, but I’ll keep shooting for just one more rep til I hit 12, add 5 lbs, repeat.
Weighted Pull-ups
BWx5
BWx5
+25x5
+45x5
+45x5
+45x5
Ring Pull-ups
X10
X6
X5
Lateral Raises
15x20
20x20
25x20
All the back thickness machines and benches for rows were taken so I just did back width, and threw in some shoulders too. Tomorrow is legs, despite having done hams yesterday. It’s a Wednesday and I’m starting a 5 day/week program because I couldn’t wait to use my shoes, but I’ve never been a Monday-Friday lifter anyway. If I have to do an 8 day week or whatever I’ll be fine. Just gonna get through roughly 5 squat sessions every week with the second session being legs.
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I just recently added behind the neck standing presses because I saw you were doing them. Do you feel like it targets a different part of the shoulder vs standard OHP? I’m trying to grow more of the middle delt and not the front.
Also, do you find you BTN and standard OHP ability the same? How deep do you go? I seem to not be able to go as deep on BTN vs regular.
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