Have you considered clavicle lengthening surgery? I hear great things
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I’m trying something slightly different. Have surgery, shrink, recover (hopefully), and then compare my recovered (normal) physique to my post-op physique.
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Tuesday:
BTN Press 135 4x5
Wow, it’s been a while. I hit 14 reps as my PR and I squeezed out sets of 5 haha
Superset
DB Shoulder Press, 5 second eccentric
40x12
Lateral raise
15x20
X3
Giant set
Chins x10
Cable Curl x10
Bb reverse curl x10
X3
Superset
Tri ext x10
Pushups on knuckles, 5 sec eccentric x10
X3
Giant set
Behind the back cable laterals x15
Cable laterals x10
Cross body with ext rotation x7
Cheat cable laterals x8
Cheat partial laterals x5
X3 ea arm
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Today:
10 HLR
20 rope crunches
30 second plank
15 HLR
20 rope crunches
30 second plank
20 HLR
20 rope crunches
30 second plank
20 sec bike sprint
20 med ball crunches
10 leg lifts
40 sec bike sprint
40 med ball crunches
20 leg lifts
60 sec bike sprint
60 med ball crunches
30 leg lifts
20 sec battle ropes @ 100% intensity
20 sec hollow body hold
X3
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Today:
15 dips
18 pushups
10 pushups hands on bench
18 dips
12 pushups
8 pushups hands on bench
10 dips, 3 sec ecc and 1 sec pause at parallel
12 pushups
8 pushups hands on bench
All sets just to failure pretty much
10 cable rows
5 BTN pullups
10 straight arm rope pulls
X3
Crossovers 5x15
One arm lateral Raises, few sets each arm.
Nothing special. Just hard work, good pump, lots of sweat.
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What a show off…Lol
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Haha I can probably do 12 dead hang BTN ones strict, I do so many pull-ups weekly that I need to superset things to make them harder. I was doing weighted ones before but my elbow tweaked and TBH weighted pull-ups were stupid with my past shoulder problems (at least low rep ones, sets of 3 with 2 plates) so now to make them worthwhile I do another back exercise beforehand and I can really feel my upper back frying.
Yeah it does. More power output
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You’ve all ruined my excuse to do a ME 1RM Row.
To reiterate…
Just use pull ups as a warm up for back day. That’s what I do. Sadly, it also counts as a legit exercise because I can’t do 3x10 anymore. Once upon a time, I could do 4x10 with 1 min rest between sets. It took some work to get to that point and it vanished in like a week.
I was also using the rafters in my garage at my last house. Maybe there was a Rocky-like effect.
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BTN pull up, damn man, nice.
I can do maybe 10 - 12 in one all out set, that’s ordinary ones of course.
Right now I’m up to 5 sets of 6, slowly building up.
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Meanwhile here I am damn happy about getting 6 reps of BW neutral grip pullups for the first time ever…you know, just casually minding my own business…pretending not to be jealous…no, not at all… Lol
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haha keep grinding Whang keep grinding, you’re getting stronger almost every week.
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You have a great attitude, man. As mort said, keep grinding. I couldn’t do a single pullup and threw my back out on a 135# deadlift when I started.
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You’re doing fine man, this stuff takes time. For all this talk of genetics and programs and steroids and all the other stuff that gets thrown around as “the secret”, the real secret seems to be time. All the guys achieving impressive stuff have been doing this many, many, many years.
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Today:
1 km swim
Followed by 100 pull-ups in like 10 minutes or so.
Then went home, made some lunch, went to the park and while my kids played with my wife at the sprinkler pad, I walked with the dog a mile-long hilly trail there-and-back 4 times for 4 miles total, the last mile was mostly running, and then took the dog on sprints, 6x100 yards, walking back every time. About 94 degrees out. Good little sweat.
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Thanks guys! Yeah I’m slowly realizing it really does take a lot of time and consistency
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If you have access to a pull up bar all day long try to get to 30+ pull ups every day for a month. Some times one sometimes two or more. Then a week of 30 pull ups in as few sets as possible in as little time as possible. That week will suck. But then after a few weeks of normal pull up mixed in the normal routine you’ve become better at them.
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I did find a possible bar to do them on but…It’s the gate of hour house but I’m not sure if that will support 72kg++ of force pulling down on it. If it gets destroyed, that’s gonna be a nightmare lol. I’ll try to look for other solutions next month when my schedule is a lot more free
Door frame bars are dirt cheap, it’s just a question of finding and appropriate door.
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