Goals right now
Deadlift - 320lbs x 1
Front Squat - 270lbs x 1
9/5/13
Free for all: kroc rows, bench press, split jerk, rear delt flyes, overhead tricep extensions, rotational med ball throws
Did whatever felt heavy but still allowed good form, felt great
I see you’re taking parts of CTs layer systems. If you like that style of training why not just do the strength oriented layed system? His 10 day cycle is working well for me. Even if you’re just starting the ramping method will give you lots of practice and try to lift the weight fast and don’t kill yourself grinding out reps. If you’re trying to fix your shoulder mobility/postural problems everything you’re doing is good but the two to one ratio of pushing to pulling doesn’t work for everyone because “pulling” exercises depending on how you do them will use the lats which will put you in internal rotation.
During your warmup try using just the bar and do overhead press lockouts whkle externally rotating your shoulders holding that position for 5-10 seconds focusing on what you’re doing for 3-5 sets. Then military presses with an overhead shrug at the top 15 reps for 1-2 reps if hour problem is what you think it is using the bar will be tiring. Try doing that even on your lower body days.
I appreciate your advice.
How do I keep my anterior delts from doing ALL the work in my upper body exercises? I took special care to do my split jerks by pushing the bar behind my ears and externally rotating but my anterior delts still get freaking fried!
Also, I find your point about the pulling exercises extremely helpful. However, idk how I’m supposed to pull in a way that de-emphasizes the lats…Can you please explain?
If its overhead pressing then youf front delts will be involved to some degree almost no matter what. If you can’t feel your medial and rear delts then you might not be in the proper position. If you just raise an arm to the overhead position you can touch it with yojr pther arm and feel the whole shoulder contract. By externally you’re lats will flare out once you start pressing in this manner properly your upper lats/region might be pretty sore.
Since it seems that strength and performance is your primary concern right just focus on executing your movements properly and gettingstronger with the proper form. With pulling especially rowing the closer your arms are to your side the easier and more likely your lats will be involved now this isnt the end of the world but if you’re doing your pulling exercises to balance your pressing volume you just need to be concious of that. The more your upper arm is in line with your shoulders the more you’ll be pulling with the rear delts, lower, middle traps, and rhomboids which are usually the muscles that will become imbalanced in relation to your pressing.
Thank you!
Sorry for the typos, posting from my phone.
9/8/13
Quadruple Strength Layers - Front Squat
Ramp to 1RM - 115x1, 125x1, 135x1, 145x1, 155x1, 165x1, 175x1, 185x1, 195x1
Double Pause Front Squat - 100x3, 100x3, 100x3
Jump Squat - 70x3, 70x3, 70x3, 70x3, 70x3
Bottom Half Front Squat Pump Reps - 100x8, 100x8, 100x8
Rear Delt Assistance Work
9/12/13
Quadruple Strength Layers - Deadlift
Ramp to 1RM - 175x1, 185x1, 195x1, 205x1, 215x1, 225x1, 235x1, 245x1, 255x1
Double Pause Deadlift - 145x3, 145x3, 145x3
Power Clean from Hang - 80x3, 80x3, 80x3, 80x3, 80x3
Bottom Half Deadlift Pump Reps - 145x8, 145x8, 145x8
9/15/13
Bent Over DB External Rotation - 3x10
DB Cuban Press - 3x10
Rear Delt Fly - 3x10
(weight was light obviously, I don’t see a need to post since I’m not going for world records there)
Snatch Grip High Pull superset w/ Push Press - 45x10, 65x10, 85x10, 95x5, 105x3
(pretty much got my form spot on…now that I can do them well I am going to seek progression in these movements)
My number one priority for upper body right now is improving shoulder health and posture. In time, I will incorporate the bench press more and rows, but for now this workout seems to be what I’m gonna keep and progress with!
9/17/13
Muscle Layer System - Front Squat
Ramp to 1RM - 115x1, 125x1, 135x1, 145x1, 155x1, 165x1, 175x1, 185x1, 195x1
Clusters - 175x3, 175x3, 175x3
HDL - 125x5-4-3-2-1 (Failed on rep 4 of the 4 rep cluster)
Workout was super hard for me to complete…couldn’t do last 2 HDL sets, I need to drop the weight a bit for the muscle layer system haha
9/19/13
Warm Up consisting of Power Skips, Broad Jumps, High Knees, Butt Kicks, Laterals, etc
Zig Zag Change of Direction Sprints
Forward Sprints
9/21/13
Deload - Deadlift
Deadlift - 135x3
Clean Grip Low Pull - 135x3
Snatch Grip Low Pull - 135x3
Hip Thrust - BWx10, BWx10, BWx10