Today I had some issues with pulling. First my legs were still a bit sore. Second, I ran out of athletic tape, so I couldn’t really hook grip. Opted for straps, but they always kind of inhibit my set-up. Thirdly, as the sets went on, I felt that my set-up was ‘off’. To find out, a screw on one end of my BB had gotten loose, and one of the sleeves was falling off. So I was basically doing a DL that was more and more off center as the sets went on. lol So going to go ahead and buy a new BB lol[/quote]
Just add 10 more pounds to one side… That should be effective… and safe…
Today I had some issues with pulling. First my legs were still a bit sore. Second, I ran out of athletic tape, so I couldn’t really hook grip. Opted for straps, but they always kind of inhibit my set-up. Thirdly, as the sets went on, I felt that my set-up was ‘off’. To find out, a screw on one end of my BB had gotten loose, and one of the sleeves was falling off. So I was basically doing a DL that was more and more off center as the sets went on. lol So going to go ahead and buy a new BB lol[/quote]
Just add 10 more pounds to one side… That should be effective… and safe…[/quote]
My buddy played small college bball and he said they made them squat with 10-20 lbs more on one side of the bar to try to duplicate moving laterally/jumping lololol
Today I had some issues with pulling. First my legs were still a bit sore. Second, I ran out of athletic tape, so I couldn’t really hook grip. Opted for straps, but they always kind of inhibit my set-up. Thirdly, as the sets went on, I felt that my set-up was ‘off’. To find out, a screw on one end of my BB had gotten loose, and one of the sleeves was falling off. So I was basically doing a DL that was more and more off center as the sets went on. lol So going to go ahead and buy a new BB lol[/quote]
Just add 10 more pounds to one side… That should be effective… and safe…[/quote]
My buddy played small college bball and he said they made them squat with 10-20 lbs more on one side of the bar to try to duplicate moving laterally/jumping lololol
[/quote]
lololol
Bench Day
Flat BB: Honestly wasn’t sure I’d get this lol
185x4x10
Reverse Band Bench: Just for overload, to feel heavier weight in my hand
225x6
Flat BB (No arch): So the beautiful HeavyTriple suggested these… this was so embarrassing lol
135x2x10
Wide Grip Flat BB: Fucking shit
135x2x10
LOL ok so I’ve apparently never hit my chest correctly with a Press variation haha. I love Decline, Floor Presses, and I arch prettyyyy hard when I Flat Bench. So HeavyTriple and PlainPat both recommended doing flat backed benching and wide grip pressing (respectively). I thought 155 would be a good weight, but fuck me I’ve just literally neglected that bottom ROM I think most of my lifting career. Chest was like cramping after 3 or 4 reps lol. I mean no wonder my chest blows. Like even these being paused, it still is crazy how weak of a link my chest is lolololol
Meh bottom portion of bench rom has never done much for me. Actually contracting my chest has. Much different only took 3 years of focus to figure it out. Even on BB moves focusing on squeezing the pecs together even thoguh its an isometric
[quote]ryanbCXG wrote:
Meh bottom portion of bench rom has never done much for me. Actually contracting my chest has. Much different only took 3 years of focus to figure it out. Even on BB moves focusing on squeezing the pecs together even thoguh its an isometric[/quote]
no denying though focusing on some wide grip presses will help. obviously from a total hypertrohpy perspective youre right its all tension and contraction that matters though
[quote]ryanbCXG wrote:
Meh bottom portion of bench rom has never done much for me. Actually contracting my chest has. Much different only took 3 years of focus to figure it out. Even on BB moves focusing on squeezing the pecs together even thoguh its an isometric[/quote]
no denying though focusing on some wide grip presses will help. obviously from a total hypertrohpy perspective youre right its all tension and contraction that matters though[/quote]
Yeah no doubt concentrating on flexing the chest the entire time is important too. I just know the bottom ROM stuff has been leaving my chest very sore in the ‘inner’ part. Not saying that’s a ‘isolated’ area or anything, but it’s a very deep soreness if that makes sense.
[quote]ryanbCXG wrote:
Meh bottom portion of bench rom has never done much for me. Actually contracting my chest has. Much different only took 3 years of focus to figure it out. Even on BB moves focusing on squeezing the pecs together even thoguh its an isometric[/quote]
no denying though focusing on some wide grip presses will help. obviously from a total hypertrohpy perspective youre right its all tension and contraction that matters though[/quote]
Yeah no doubt concentrating on flexing the chest the entire time is important too. I just know the bottom ROM stuff has been leaving my chest very sore in the ‘inner’ part. Not saying that’s a ‘isolated’ area or anything, but it’s a very deep soreness if that makes sense. [/quote]
It could simply be that you’re stretching those fibers and/or the sternal tendons where the pec muscles attach to your breastbone. It may not be because you’ve worked the actual muscle any harder.
[quote]Spidey22 wrote:
Idk why but I’m much better at reverse dieting than I am dieting. [/quote]
And I’m the exact opposite, for whatever reason.[/quote]
Really? as in you feel you don’t retain leanness well when gaining?[/quote]
Sorry I missed this.
Somewhat the leanness, but mostly the discipline and appetite to reverse diet. It was much easier to restrict calories than to add them back in. When I tried to up those, my body would let me overeat for a few days, and then react with very little appetite a few days later.
But all that’s worked its way out of my system, and I’m back to eating “normally” and gaining weight as I want to. I just lost some leanness in the process.
Granted, I still look plenty lean; it’s just not how it was.
I’m glad I went through that though, and proved to myself that it’s possible to get leaner and stronger at the same time, at least if everything is monitored pretty closely. It’s just easier to get stronger when overeating.
[quote]ryanbCXG wrote:
Meh bottom portion of bench rom has never done much for me. Actually contracting my chest has. Much different only took 3 years of focus to figure it out. Even on BB moves focusing on squeezing the pecs together even thoguh its an isometric[/quote]
no denying though focusing on some wide grip presses will help. obviously from a total hypertrohpy perspective youre right its all tension and contraction that matters though[/quote]
Yeah no doubt concentrating on flexing the chest the entire time is important too. I just know the bottom ROM stuff has been leaving my chest very sore in the ‘inner’ part. Not saying that’s a ‘isolated’ area or anything, but it’s a very deep soreness if that makes sense. [/quote]
It could simply be that you’re stretching those fibers and/or the sternal tendons where the pec muscles attach to your breastbone. It may not be because you’ve worked the actual muscle any harder.[/quote]
Ohh sorry, ‘inner’ was the wrong term. Maybe I should say ‘internal’? Like it’s a very deep soreness, like my entire chest, as opposed to usually it’s just the upper outer quadrants of the pec, near the delt. This literally feels like I’m my chest, top to bottom, and I guess ‘front to back’, is just so sore haha
But that could also be explained by your explanation I guess? Idk honestly lol
[quote]Spidey22 wrote:
Idk why but I’m much better at reverse dieting than I am dieting. [/quote]
And I’m the exact opposite, for whatever reason.[/quote]
Really? as in you feel you don’t retain leanness well when gaining?[/quote]
Sorry I missed this.
Somewhat the leanness, but mostly the discipline and appetite to reverse diet. It was much easier to restrict calories than to add them back in. When I tried to up those, my body would let me overeat for a few days, and then react with very little appetite a few days later.
But all that’s worked its way out of my system, and I’m back to eating “normally” and gaining weight as I want to. I just lost some leanness in the process.
Granted, I still look plenty lean; it’s just not how it was.
I’m glad I went through that though, and proved to myself that it’s possible to get leaner and stronger at the same time, at least if everything is monitored pretty closely. It’s just easier to get stronger when overeating.[/quote]
Ohh yes I see. That’s one of the reasons I up the protein first, then replace those calories later with carbs/fats. I feel adding an extra 1/2 lb of meat helps keep me fuller initially, as opposed to an equivocal amount of rice or PB will make me hungrier lol.
Did you monitor macros closely, or more just go by hunger. If I recall you mostly just count protein and overall calories, right?
So this workout is usually done in the ‘reverse’ order, but this last week or so I’ve been having some issues with my grip, as in my thumbs and wrists have been having some real pain. It’s mostly from the kind of work I do, just lifting, gripping, and ripping boxes all day long + a lot of typing and written paper work, but it’s increased lately. So I did it this way:
Band Pushdowns + Band Curls:
5x20 each
Tricep Extensions + Reverse Curls:
5x10-12 each
JM Presses + BB Curls: Goal is to be able to hit all sets with 95 lbs with STRICT form eventually. That doesn’t sound like a lot but with good form these are hard IMO
5x10-12
So getting a pump with the band stuff first really helped with the MMC in my arms regardless, and didn’t seem to effect the weights I could handle.
Something I have noticed, though, in the last week or so of doing more higher rep stuff, have not needed NEAR the warm-up or mobility work I was having to do previously. Now that DOMS has subsided I feel warm and fresh kind of all the time, hips and shoulders feel great. Just the hands and wrists that are irritating.
[quote]ryanbCXG wrote:
Meh bottom portion of bench rom has never done much for me. Actually contracting my chest has. Much different only took 3 years of focus to figure it out. Even on BB moves focusing on squeezing the pecs together even thoguh its an isometric[/quote]
no denying though focusing on some wide grip presses will help. obviously from a total hypertrohpy perspective youre right its all tension and contraction that matters though[/quote]
Agreed i have been doing wide grip smith incline press do high chest area but still not the botoom inch or so and man i love them reverse banded too to keep the shoulder stretch from that type of press down and nice deep chest stretch and dont lock out at the top
Practiced some Semi-Sumo Pulls with HeavyTriple. Really helped straighten my form out.
Nothing really felt great today. Kind of didn’t sleep much more than about 4 hours last night, and just kind of woke up, drank a cup of coffee, and just kind of headed to the gym. Always a good session with HT obviously, but never really felt loose or ready to go. Regardless, I 'll probably just do todays and tomorrow’s workouts Tues and Wednesday and try to hit higher reps with them.
Also, saw Pete Rubish in person. That Mf’er is HUGE, videos really make him look lanky, but he’s a stacked dude.
Back Squats: Felt sooo much better with no music, not Squatting in front of a mirror lol. Weird how environment makes such a big difference. Videoed last set of 275
275x3x10
235x3x10 (beltless)
Front Squats: Shit ball hows do people do high reps with these?
195x2x9
Chins, Abs, Rear Delt Flies:
5 sets of 10-20 each
Good workout, was felt sooo much better then Saturday. Obviously I was well rested and stuff, but honestly having gotten used to the silence of my home gym, the lack of mirrors and people, I honestly feel going from my gym to a real one has me losing pounds on the bar.
Plus HeavyTriple makes me get butterflies
Speaking of HT, I tried to kind of ‘reset’ a bit at the top of each rep, and also look upward a bit more. Seemed to help. Got a video of the last set of Squats, sorry the phone falls like mid-set. You’ll notice I’ve shifted the bar a bit lower on my back, and not going ATG, I’m intentionally trying to learn to go ‘low enough’ without bottoming out and losing tightness, where before I’d just dive-bomb kind of, get great depth, but wasn’t successful with substantial weight.
[quote]chobbs wrote:
Rubish is my favorite youtuber, what you said about him being lanky but actually YOKKED in real life I’ve heard the same about Chris hickson.[/quote]
I used to get those two guys confused all the time lol
Accessory Day
CG Incline: I misgroove this a lot lol. But definitely kills my triceps
150x3x10
135x2x10
OHP: Widened grip a smidge, because after CG they fail, so while a wider grip isn’t better, it does involve more delt and rely less on the pre-fatigued tris
70x10
80x10
85x10
95x8
100x8
Shrugs:
5x10-12
Laterals:
5x10-12
Started trying to not rush my rest, just lifting when I’ve recovered from the last set. Seems to help a lot, and considering I rest very little between my smaller lifts like laterals or curls it still doesn’t make my session last very long
Also, while my lower body ‘adjusts’ to high reps, I don’t feel like my upper body ever does lol
[quote]Spidey22 wrote:
Something I have noticed, though, in the last week or so of doing more higher rep stuff, have not needed NEAR the warm-up or mobility work I was having to do previously. Now that DOMS has subsided I feel warm and fresh kind of all the time, hips and shoulders feel great. Just the hands and wrists that are irritating. [/quote]
Are your hands and wrists still like that?
I’m finding that selective use of wrist wraps make a difference for hand and wrist stuff. I bought the inzer medium length ones. Took forever to deliver with no order feedback, but does the job.
[quote]Spidey22 wrote:
Also, while my lower body ‘adjusts’ to high reps, I don’t feel like my upper body ever does lol[/quote]
Why the switch to high reps? PlainPat’s program?
@Lorez- yeah the wrist thing still happens, but it’s kind of inconsistent. Some days I’m fine, sometimes it just feels crappy to grip onto anything. But I do have wrist wraps, I used them on a few of the sets, I just try to alternate using them so I don’t become reliant on them.
On the high reps, yes Pat has me doing them, but they are a la Coan linear progression, in that weight will increase and reps will lower as the program goes on.