looks like your covered…nothing to add here!!
Lots of good stuff in here. For upper back work, even though lots of the heavy stuff works really well for it, I find it tends to also be an extra load on the lower back and that isn’t necessarily the best thing. So I tend to volume the hell out of the upper back.
So:
Facepulls
Band Pullaparts
Band Rows
Chest Supported Rows
Fatguy Pullups
External rotations
All good stuff that won’t stress anything else.
But if the issue really has been not knowing how to tighten up the core, I think you might find the upper back issue disappears pretty fast too.
^ ‘like.’
DF: AWWwwwWWW, thank you! Cyber Blush
Texian: Thanks for the videos! I have just been doing DB rows. Maybe I should do this kroc/partly standing up variation. It looks meaty and fun, ha!
Ouro: You always have the best cues! The tree trunk pulling DL and fake pregnancy tummy really help my reading comprehension challanged mind, Lol. I swear sometimes I think I would understand everything so much better if everyone just spoke to me in sign language or something. VISUAL LEARNER HERE PEOPLE!
Frozenkilt: Helpful pointers as always, thanks!
MMKAy lifting stuffs:
Military Press 5/3/1
60 x 5
65 x 5
70 x 3
75 x 2 ← WELL I was just happy to get ANY. Last week I had trouble with 70lbs so for sure taking weight off this for next cycle. Though it does feel a lot better to me now that I place my hands a bit farther out, way too close before, me thinks.
65 x 6
Pull ups throughout this as always
Boring but big benching (BBBB hehehe)
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10
ALL PAUSED BIOTCHES
Bent over row
Overhand grip to start cause I suck at it a lil more
65 x 8
75 x 6 or maybe 5? Maybe 6…
85 x 4
Under hand grip now
85 x 4
75 x 7
65 x 11
UMM
one arm NG DB press
30 x 8
30 x 8
30 x 8
30 x 6 ONE ARM 8 OTHER ARM so then back to weak arm after for an extra few. BASTARD.
Happy I went up to the 30lbs for this
Hmm some seated face pulls stuff. I guess I like standing better. I just hate how it pulls me towards the stack even though my delts can handle the weight just fine.
3 sets of front plate raises 25lbs x 8 reps
Some million reps of bent over rear delt raisey stuff
OK DONE (too damn long) BUTT deload time now SAD
I think for my deload I am going to do some conditioning type heavy carry stuff and chin ups. Simple/easy/boring.
I SHALL MAKE IT THROUGH…
OH EDIT TO ADD: My post cycle thoughts
I LOVE LOVE LOVE this boring but big style assistance where I do BBB DL on squat days and BBB MP on bench days, etc…
IT’s freakin’ awesome man.
I am going to keep doing it this way for a while now.
Seriously, I can not even begin to describe how much this set up awesome-izes my workouts.
Well I could, but it would be boring.
OK DONE
See…and I tried the BBB switcheroo that you’re doing and it’s just not working for me.
sorry wendler.
looks like you got tons of good advice on all the questions. i’ll just add that you’re smoking hot.
for face pulls, I use the lat pull down macheen.
Put your foot up on the seat and pull the same way with the rope attachment. you don’t have to use monster heavy weight to feel it.
Way to go on the BBB Spook. I’m w/ya on loving it.
Great work on the money set of your military!
[quote]Spock81 wrote:
I LOVE LOVE LOVE this boring but big style assistance where I do BBB DL on squat days and BBB MP on bench days, etc…
IT’s freakin’ awesome man.
I am going to keep doing it this way for a while now.
Seriously, I can not even begin to describe how much this set up awesome-izes my workouts.
Well I could, but it would be boring.
[/quote]
Woot Woot! Glad you’re liking the switch-up 
[quote]mom-in-MD wrote:
Put your foot up on the seat and pull the same way with the rope attachment. [/quote]
we still talking about training here?
[quote]Spock81 wrote:
OH EDIT TO ADD: My post cycle thoughts
I LOVE LOVE LOVE this boring but big style assistance where I do BBB DL on squat days and BBB MP on bench days, etc…
IT’s freakin’ awesome man.
I am going to keep doing it this way for a while now.
Seriously, I can not even begin to describe how much this set up awesome-izes my workouts.
Well I could, but it would be boring.
OK DONE
[/quote]
Same here. I love hitting the same exercises 2x a week with one a lot lower. You get in the reps and can really dial in your technique. Of course, I have my pattern modded out the wazoo, but I’m loving this right now.
Looking good, little girl.
Nice pressing! Glad you are enjoying your training. I have tried 5/3/1 and it’s a good system but I find I am more of an instinctive trainer and prefer to do what I feel like on the day. (Didn’t much like the deloads either…heh).
Nice work. What is this boring but big stuff about?
[quote]Oleena wrote:
Nice work. What is this boring but big stuff about?[/quote]
Its a possible accessory plan for 5/3/1. Essentially, its other big lift for the day, done for 5x10.
Example - Squat - 5/3/1 weights, deadlift 5 x 10, then the rest … Bench 5/3/1 weights, ohp 5 x 10
This log is so gottdam educational!
[quote]Spock81 wrote:
one arm NG DB press
30 x 8
30 x 8
30 x 8
30 x 6 ONE ARM 8 OTHER ARM so then back to weak arm after for an extra few. BASTARD.
[/quote]
Little trick I picked up, when doing unilateral stuff, always start first with your weaker arm, then match what you did with the weak arm with your dominant arm. Keeps you from developing an imbalance, and allows you to hit the weaker arm/side when you are fresher.
^ yep, that.
[quote]DixiesFinest wrote:
[quote]Oleena wrote:
Nice work. What is this boring but big stuff about?[/quote]
Its a possible accessory plan for 5/3/1. Essentially, its other big lift for the day, done for 5x10.
Example - Squat - 5/3/1 weights, deadlift 5 x 10, then the rest … Bench 5/3/1 weights, ohp 5 x 10[/quote]
Oh I guess I am already lifting BBB. Except I do 6 sets because I’m trying to put on muscle at the same time and my previous body building coach said that 16-18 sets per body part of 8-12 reps is ideal for gaining mass.
Hmm, this BBB thing sounds interesting. How do you determine what weight to do the 5x10 at?
[quote]cleanslater wrote:
Hmm, this BBB thing sounds interesting. How do you determine what weight to do the 5x10 at?[/quote]
Here’s the article referring to the BBB as most people on here are discussing it. Everyone (ALMOST) seems to love it.
EDIT
Percentages are listed at the end.