looks like I’ll be sitting at 355 for squats for a bit lol
Awesome for 1 week man! How many calories did you say you’re taking in? I’m sure that’s helping a lot as well[/quote]
I’m not counting anymore, I go through a gallon of milk and a carton of eggs a day, then a lot of other stuff. I try to get in a decent amount of red meat when I can. I’ve gained about 8 pounds in 6 weeks so I’m right where I want to be intake wise.
[quote]SmallToBig wrote:
Getting Closer wrote:
Just finished week 5 of ramp 1 and i’m feeling like hell, my wrists and left elbow are seriously hurting when i do rope pushdowns and lying tricep extensions, couldnt even do them today. So what should I do next week for triceps close grip bench is still fine but I don’t want to do that every tricep day especially the day before I do Barbell bench. [/quote] As STB said, smith wide-reverse-grip bench. We have plenty of detailed descriptions and links to Jason Wojo doing them on youtube in the forum…
-PJR’s (do them with 2 db’s instead of 1 if your wrists are an issue. They should cause no elbow problems whatsoever…)
-Bent-Over Overhead Rope Extensions, old-school exercise… Check youtube for Justin harris (troponin) doing them. You can use more of a pullover motion though.
-Get elbow sleeves. Tommy konos or similar, not double-ply convicts [quote]
Need advice urgently
Thanks in advance
Reverse Grip Smith Bench Press.
Same as the CGBP but reverse the grip.
Let the bar lay in your palms, dont really need to grip it that hard.
Let your hands travel WAY out your pinky finger should be on/near the “ring”
“Try” push the bar towards your feet… obviously you cant but TRY, this exercise REALLY fries your triceps.
Make sure and tuck your your elbows on the way down, don’t flare them out this is a triceps exercise ! [/quote] ? You can tuck your elbows on a wide-rgb? Just make sure your forearms are perpendicular to the floor… We don’t want your elbows way in and your hands way out [quote]
(I am turning into C_C !!!) [/quote] ← Have fun getting down those 550-600 grams of protein per day, then [quote]
Thanks for the advice i’ll give those exercises a go although I don’t have a smith machine for rgbp so would it be of to do them with free weights? Do you think that california presses would be a good exercise? Although they look like they could cause some pain in the elbow?
Thanks for the advice i’ll give those exercises a go although I don’t have a smith machine for rgbp so would it be of to do them with free weights? Do you think that california presses would be a good exercise? Although they look like they could cause some pain in the elbow?
Tried california presses and I’m pretty sure they won’t do my elbows any good so I won’t be doing those. RGBP feels a bit awkward but I should get used to it so I’ll be using that. Felt a bit of pain in my elbows when I tried PJR’s but should be ok after a good warmup, thanks for the help.
Does anyone know what could be the cause of the pain I’m getting is? Muscle imbalance? I injured my left elbow playing football about a month ago and that used to be the only problem although now both elbows hurt and my wrists ache although, thinking back I haven’t been able to do skull crushers to the forehead for a long time now. Any way of curing this would be greatly appreciated as if it gets much worse I’ll have trouble even bench pressing plus I haven’t even been lifting that long and encountering problems like this already worries me.
DB Bench Press
T-Bars
Tri Pressdowns
Hammer Calf
Leg Press
Day 5 (8-10)
1 arm DB Row
BB Incline Press
Hammer Calf
CGBP
Incline DB Curl
Day 6 (8-10)
BB Bench
Rack Pulls
Front Squats
Tri Pressdowns
Hammer Calf
[/quote]
Look at your day 5 - your only leg exercise is a calf raise. Shouldn’t the CGBP be a hammy exercise?
Also, you are aware that all your back exercises are horizontal rows? Perhaps you have done this strategically for shoulders, I’m not sure but you probably know more about it than me. I may consider a vertical pull of some fashion.
I am personally not a fan of leg extensions and may opt for a machine hack squat instead.
Your days 4, 5, and 6 are all pretty heavy compound movements for chest, and even day 3 is the HS Incline. Of course this is personal preference, but I’m not sure my joints could handle it. I’m pretty happy with having chosen 3 cmpds with 3 isolations for chest.
But all that said, it’s personal preference. You know what you have to do and I just wanted to give you some things to think about. As long as you progress on whatever you do, it’s all good bro.
Right. I found the structure of ramp 1/SG 1 to be my favorite and thus used it as my base after running the program through once. I also did the 2x per day variant for a few weeks and liked it. But again, I was in college with lots of free time and only 20 or 21 years old.
DH
[quote]SmallToBig wrote:
MODOK wrote:
SmallToBig wrote:
Which Supergrowth shall i do ?
Ramp 1 or Ramp 2’s one ??
DH said Supergrowth 1 is the best, and you can use it for any …
Starting it tomorrow woo !
If you did ramp 2, you should do the supergrowth that goes with it, at least with the first go around. Finish the 18 weeks, then tweek.
This thread is very inspiring. I was lurking it for awhile, after I first purchased the BBB e-book. I plan on starting the program within a week or two, after I get into the swing of my fall semester.
Congratulations on everyone’s progress thus far. I’m certainly excited to make some similar gains.
Squats 355x4,315x5,295x5---->345x6,315x5,295x5
Bench 235x6,215x8,215x6---->245x5,225x7,225x6
Pullup 245x5,220x7,220x7---->250x5,222x7,222x7
DB Press 75x6---->80x6
skull crush 105x6---->110x6
switch BB curl for alternating DB curls on this day, I like this movement
105x7---->50’sx6
Seems like gains are slowing down a bit, I think I’m still going to run this SG for six weeks unless next week my weights don’t improve at all next week. Pressing is going well though, 245x5 felt easy, and I’ll probably hit 85’s on shoulder press next week which is the heaviest I’ve ever gone with that movement. Iithink I’m going to switch skull crush for weighted dips on this day also.
[quote]