[quote]Cephalic_Carnage wrote:
Matthaeus wrote:
Hey CC when you read this i just want to say FUCK TRAINING BICEPS WITH BACK. I was able to go much heavier and get a way better pump when arms had there own day. So is there anyway i can get all my arm training done it one day again and still bring up back width? Maybe throw some extra pull downs/pull ups in on shoulder day?
Also because of my hernia What kind of hernia is it/where is it located? i may need to avoid any exercise which requires bending at the hips like squats,leg press,and maybe even deadlift. That’s fine, just do iso-work as you are already doing. So if you got any suggestions as to what to replace those with at least until after the surgery that would be great and I’ll start it next week.
Well, if we make you do pull-ups a lot, chances are your elbow will flare up again…
A few things (don’t have much time currently):
-You may be using too much bis and tris in your back/chest exercises, or not taking enough time between exercises/muscle-groups in a session, or doing too many sets or so…
-Ditch the one-arm preachers and focus on pinwheels and perhaps concentration or machine curls (not preacher machine!) or some such.
-the elbow will flare up on some pressing exercises, yes. That’s, I think, actually an issue of tight forearm muscles… So give those presses a break… I’ll write you a new routine.
Ok, want to focus on back, right, 5 days straight and 2 off? Erm, do you have any good machine rows which are chest supported? (don’t want you doing BO or krocs with a hernia)
(all ramped… If you feel strong on your last set, do another, heavier set… Otherwise do the next exercise)
Day 1 - Chest+Tris (yeah, sorry, we got to train them somewhere and we’re focusing on the back already, so making back sessions longer by adding tris… Nah. No presses for the tris in this case though.)
-Flat or Incline (whatever is lagging) Bench, Machine or DB or Bar, but careful with your hernia
-Another Chest press
-PJR’s with an EZ Bar. Sort of like Dead Stops, but you don’t rest the bar on the ground/bench between reps and you get more ROM, particularly for the shoulders.
This is easier on the elbows… I’d use a narrow grip on the Bar, but do whatever you prefer… Thing is, we need a heavy hitter here that doesn’t kill your elbows…
If dead stops hurt your elbows, chances are you were doing something wrong…
Note: I love doing these EZ PJR’s not on a bench, but on the seat pad of a low cable pulley station. Mine is just high enough off the ground so that I can lay down on it, hook my feet under the footpad of the cable row station, and get the EZ bar off the ground behind my head. Allows for more ROM/use of bigger plates and more long-head stimulation. Don’t jerk/bounce out of the bottom though, make sure everything is tight before the “explosive” positive (I.e. whole body tight and locked)… Can’t be as explosive here as on a dead stop exercise, but it still works well. Stop with upper arms at a bit of an incline still and then bring bar back down behind your head to wherever is comfortable… My thumbs tend to touch my head there.
-DB Kickbacks… Yep, really. (alternatively pushdowns)… You’d do them one-armed on a flat or somewhat inclined bench (depends on arm length etc)… You basically set up as if you were going to do Kroc rows on that bench (incline helps if you have short arms and can then stay a teeny bit more upright) but explosively “kick out/back” with your arm and perhaps hold the top for a split-second… Bring your shoulder back etc.
Then on the negative, don’t worry about keeping your elbow at your side or any of that bs. You bring the bell forward and bend the arm, bring the hand forward as if you wanted to get ready to slash someone with a sword (don’t bring the hand all the way up to your opposing shoulder or anything, just forward a bit), and then… Basically make that slashing motion with your whole shoulder, arm etc (straightening the arm as you bring the bell up to your side and beyond) forcefully and there you are.
Includes the long head more than just statically holding the elbow at the side and allows for heavier weights.
It pumps the tris nicely, easy on the elbows… Bit hard to progress on when only done once a week, but whatever… We’re focusing on back now and we want your elbows to get a rest so they’ll be back to 100 percent before we start with a new routine.
This should be a forceful move, but not some sort of aborted one-arm oly lift 
I like these better than pushdowns now, actually…
Day 2 - Back
-Machine Row 4-5 sets (i.e. 4 is standard with warm-ups, the 5th is done if you feel strong and got all your reps on your regular top set… I’d go 10 reps or so on the top-set, pick whatever number you prefer though)
-Pulldown (medium grip or your fav. attachment) 3-4 sets
-Cable or another machine row… 3 sets
-Lat Machine (HS pulldown or whatever) 3 sets
Day 3 - Legs (no real heavy exercises due to hernia)
You already have your leg day together, so I’ll skip it… Btw, you can do a leg ext. widow for shits and giggles, as long as your knees don’t mind. (if you aren’t already doing that)
Day 4 - Delts (no shrugs due to hernia)
-OHP (careful with your hernia here, might have to go light), machine in that case, or perhaps DB… 4-5 sets
-Skip Laterals or a variation thereof 3-4 sets
(we’d normally have shrugs here)
-Reverse Pec Deck 3-4 sets
-Machine Laterals or Cable 3 sets
Day 5 - Back
Pretty much the same as the first back day. Ramp up, and grow stronger over time…
We have more back exercises than usual (if you have enough machines or whatever available which don’t require you to use your core to stabilize too much) Because you do no real heavy leg work… Frees up some recovery resources for focus on the back, but it’s not ideal.
(have you bought some elbow sleeves yet?)[/quote]
Wow a ton of shit to go over with you here.
-The hernia is located in my right hip area, the doctor said in was minor and may not in fact require surgery however i won’t know for sure until later this month. Having said that i went heavy on deadlifts today with a lot of volume with out any discomfort. Also i don’t know what type it is didn’t even know there were types.
-I don’t even think it was so much the dead stop extensions themselves that felt weird rather then the fact i was using an EZ bar. I remember when i first started i was gonna do PJR’s with one but it felt really weird so i just did them with dumbbells. I think I’m going to have to stick with dumbbells for some reason the angle i grip them at with two hands feels comfortable.
-Well when i asked you if i should do more then one top set you said it was up to me completely so i saw most people do more then one top set and started doing that, possibly a mistake? Having said that what about 2 weeks back, before my hernia when i still couldn’t lift anywhere near as much on my arm isolation exercises, and this was before i did more then one top set.
-Shit i feel bad now cause after raping those deadlifts today this total re haul seems really unnecessary i mean if i can do heavy dead’s and shrugs i don’t think anything outside of squatting need be skipped at this point due to hernia. Hell i may give squatting a try next week after today.
-I’m still looking for some kind of big pressing movement for my triceps. I felt them being worked on that machine stack incline, but it didn’t look like the same machine or movement pattern in the video you sent me. Also my arms went from 15 to 16.5 in 6 months on the old routine so I’m just pretty freaked out now that i can’t go as heavy on them. I still think I’m better off hitting my arms on their own day EVEN if it means only doing one back day a week. I mean if i can rep out 370 for a few reps on deadlift WITHOUT having ever trained it maybe my back isn’t weak maybe i just suck at pulldowns specifically. Honestly at this point I’m more concerned with effectively working my arms and finding a triceps movements that i like. Honestly I’m contemplating biting the bullet and going back to the smith for those death grip CGP and just risk the stupid hooks missing the pin. Other then that I’m just dumbfounded as to why fucking EZ bar triceps work feels so fucking weird.
-Also ya i gotta return my belt from Elite fts because it’s to big i might as well order those sleeves at the same time.
-Also LOL at the kickbacks if i wanted to train like a pussy i would have followed one of CW routines (I kid i kid!)
