By the time there’s like 1 or 2 other people in the gym aside from the boyz. I ask them if they mind the music cos I’m a considerate pig.
2 Likes
Not propah. 4ct pause on the dailee baby pls
May as well go for a 10 second pause while I’m at it lol
2 Likes
Also can I do like accessory stuff like curls, rows and shoulder raises on the off days from Sheiko. Nothing to heavy or crazy but just instead of like 20-30mins extra slapped on the end of a workout it’s done on an off day
On the On Days after all the main work is done there isn’t much time and I kinda can’t be bothered cos I’m a bit drained.
Yes, you can add these exercises. But beware fatigue of the muscles or the central nervous system.
1 Like
So avoid overlap with the big mover muscles in the main lifts and don’t go crazy with the volume?
For CNS fatigue what makes more of it? Lifting heavy? Should my extra work be light or more like isolation work then to avoid getting too much fatigue?
Of course, lifting heavy weights most tired your CNS.
The extra work should not be too easy, but not too demanding. You have to come to the gym and figure out if you understand me.
1 Like
What @Gaelic said, I always added arm work either to the end or on my off days. Nothing Crazy, especially considering you will be benching alot.
1 Like
Thanks guys
Hammies are abut sore so I guess the good mornings did their job.
Also came across a vid from Bryce Lewis talking about like single word cues so like condensed down.
I had a go and this is what I got so far:
SQUAT
Air (Into belly/belt before unracking)
Back (Neutral spine with head up. Back muscles tight to unrack)
BENCH
Chest (to bar before and as I lower)
Legs (drive as I initiate the push)
DEADLIFT
Air (get in at the top)
Eyes (and head up as I lower my hips and get tension into the bar)
Squeeze (generate max tension at the bottom like a pause deadlift and then initiate the lift patiently off the floor maintaining good positioning)
What you guys got?
Mine:
Squat - lift
Bench - lift
Deadlift - lift
That dude who always screams at you when your reps start slowing down:
Squat -UPPPPPPPPP
Bench - UPPPPPPPPPPP
Deadlift - UPPPPPPPP
5 Likes
3 Likes
I think that’s been posted in the log before like a while back
4 Likes
Thicc
Id be very hesitant to be grouping curls and lat raises with Rows, very different levels of fatigue and overlap there.
Light curls and laterals are a easy yes (within reason) but programming rows is a different beast, could easily over tax your lower back and screw up your main lift recovery. If you do put back work in Id avoid anything that taxes your lower back, even single arm DB rows will engage it to help with anti rotation, and BB rows are an obvious exclusion, IMO.
3 Likes
When the weights are heavy, I use this cue.
2 Likes
Squat: “Open” (the taint)
Bench: “Chest” same as yours
Deadlift: “high” bringing the hips closer to the bar without lowering them.
1 Like
How about chest supported row? Or is it better to just leave the rows on the Sheiko days
1 Like