Post 589 in this log buddy, The Charles Glass vid, towards the end of that he does an upright row. Wide grip not pulling too high keeping tension on the delt. Been doing it just like that and it feels great.
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Thanks! That is a wide grip.
No probs, give it a try see how you like it. Obviously doing it after the side lats and pressing and looking to fail over 20 reps, itās not loaded very high. I had 12kg a side + ez bar weight.
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chin up
12/10/6/6
t bar with rogue
35kg x12
40kg x 15
45kg x12
50kg x12 into
40kgx failure into
25kgx failure
This was bad. Lower back the weak link.
lat pull over/band superset
20kg x22/15. +band x20 x2 sets
trap bar shrug
66kg 2x30
pull aparts
3x20
hammer curl
15kg 14/10 ugly last few reps
ez bar
1x failure 24kg+bar
single arm supported curl
5kgx failure
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Where about in Scotland are you mate?
Iām in England buddy.
I somehow thought you were based on Scotland mate 
Legs, shock horror. Knee feels better for football and Iām back playing, but still feels awful with any form of squat. Did some trap bar with really slow eccentrics.
trap bar
66kg x 12
76kg x 12
86kg x 12
glute/back raise
3x15
split squats
1x all of them (didnāt count just tried not to cry)
db incline
35kg 12/10/8 happy with that will start back with pr sets when thatās a smooth 12 all 3 sets.
fly
20kg 14/10
band power fly
1xfsilure
tricep tri set
Overhead to failure
Close hand press up to failure
Band push down to failure
shoulder dislocations
50
shoulder dislocations
X50 feeling smoother, less clicks.
side medial
7.5kg x failure
5kg x failure
3kgx failure
2 runs today, shoulders fried.
db shoulder press
20kg 13/11/8
(+ 3 reps on first set +3 on second)
a good pre exhaust kills the weight you can use!
single arm upright/sight bend row
15kg x failure
band pull aparts
3x 20
kb incline raise
6kgx failure into standing x failure
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chin up
14/9/6/6
I hate this indoor bar!!! The position I need to be in with feet tucked behind (meaning back arched so less lats) and pulling in a way that stops the bar falling off the door makes it mostly arms.
t bar with rogue
25kg x 15
45kgx 12
50kgx 12 x 2 sets into
35kg x failure
upper back row
20kg 2x failure
band pull apart/overhead plate raise superset
2x20 pull aparts 2x15 raises
hammer curl
15kg 15/9 and a third
ez curl
1x failure rest pause
Unsure I can continue to push this weight gain due to Corona virus. Gotta save some food for my wife and kid! Seems a little selfish to be clearing the cupboards when we dont know how bad the lockdown is going to be.
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trap bar
66kg x 12
86kg + blue band x 12
96kg + blue band x12
glute back raise
3x 12 + 8kg
Iām getting really good at taking the lower back out of these, glutes burning.
split squats
1xfailure
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Whatās your secret?
For the glute raises? If so, its limiting the ROM, actually more like forgetting about ROM. Contracted abs, just tensing glutes as hard as possible while thrusting into the pads and leaving the movement at that.
Exactly like this, not even achieving parallel to the floorā¦
https://www.instagram.com/p/B0ejpLkDDU7/?igshid=1ryzvjd89vtn
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Wow! Great video.
Since Iāve been more hypertrophy oriented Iāve found myself cutting ROM and focusing on contraction more too. Cool stuff.
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Not sure if you seen this vid I posted a while back from hypertrophy coach about mmc and contractions, he puts out some great stuff.
https://www.instagram.com/tv/B6BKIspFqi-/?igshid=yf6boih7gl7l
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incline db
35kg 10/10 wrist felt funny so bailed and dropped to 20kg
20kg 25/16
power side laterals/ press super set
15kg 10 sides 15 press x 2 sets
shotgun to the dick
2 runs
This was horrid
https://www.instagram.com/tv/B9zzYPZF_sO/?igshid=kwvetluldk5p
Called it because wrist felt bad, bit of a nothing session but good shoulder burn/pump.
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Good video, thanks. I liked the parts about using āhard crampyā exercises to feel a muscle and then progressing to bigger, more loadable moves once you learn to load it. Then occasionally dialing back the weight on big moves and then building back up with more muscle focused and difficult technique.
Iāve heard so much on progressing, cycling and periodizing strength training but a lot less info on how to plan for mass.
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Yeah itās easy to loose track of where you actually are progression wise whilst training purely for hypertrophy.
20kg for 15 pure clean reps with awesome tension can easily turn into 30kg for 15 less clean reps when trying to beat the log book. Is that progression? Itās more weight for the same reps so must be right??? But from a purely hypertrophy point of view itās possibly missing the mark.
Staying honest with it is the hard part! Every now and again I can tell Iām getting sloppy in an attempt to beat weight or reps so have to drop off and get a few feeler sessions in and reconnect with form.
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