Ya. Test n feel first. How are those btns going? What range of motion do you use? To the ears …to the neck? Where does it really work… I heard rear delts and some say traps??
[quote]barbedwired wrote:
Ya. Test n feel first. How are those btns going? What range of motion do you use? To the ears …to the neck? Where does it really work… I heard rear delts and some say traps??[/quote]
They’re going pretty well. Seem to make some difference with triceps and delts and some traps. I would say it’s more side delt than rear delt, but also just general upper back stability, so other muscles I don’t really know for sure. “The muscles of the shoulder girdle” is probably the best way to describe it. Got that quote from a book.
I’m progressing these really slowly doing 3x12, starting light and adding 1lb a session. I’m also working on thoracic mobility. As it’s gotten heavier, I notice where I’m not extending with my spine and compensating with my lower back. That’s been pretty instructive. (It’s still pretty light; I was doing these for 110 or so for 3x12 in the past, but right now I’m just over 80lbs)
I put the bar in my rack at about ear level, and unrack/rerack behind my head. I don’t lower the bar below that point, and I’ve been trying to not lock these out… just keeping constant tension. Upper back retracted and elbows pulled back under the bar.
I like them, personally. Can’t give you a good explanation why though.
No pins here… but I wanna try em soon.
Friday 5-2-14
1min rests no belt
Squat 6x3 @245
Atg squat 4x3 @225
Stiff legged- 4x6@225
Shrugs- 4x6 @225
B.w - 215
Squats- did my typ. Dynamic warmup. 42 rep warmups and began. Felt decent today. Proper sleep= better squat day. The first set felt slower on decent vs. The rest but good and sometimes first rep of certain sets didtoo. Got a nice pop at the top each n every rep here. Felt like I had many sets left in me. Beltless- this is the HEAVIEST squat session ive done… its NOT even heavy week yett… boom
Atg squats- again these felt pretty good. Last set- I didnt need it…but had to try out that MONSTA belt. So I did…and told myself id hit it for 6…and I did…again not bad at all. That belt is big, thick and ready for work. One thing…with my leg size and goin atg I did feel it dig into my thighs a bit… nothin crazy or preventive. .but my other belt didnt.
Stiff leggeds- to be clear this 4x6 is progressive 135/205/215/225. Still weary of my back. Beltless .no issues.
Shrugs- full hang…explode up first 3 sets. Last set full 2 sec hold at top. Static monkey hold at end. 10-15 seconds. Done.
Feelin good. Next week is heavy week. MONSTA BELT N STRAPS 1st run…
MONSTA Belt n Straps came. Had to try em. 3 a.m after work…pulled 315 for a triple…felt like I coulda got 10! #legit.
Sick straps and belt. Oh and the budlight table was dope as well aha.
Thanks. Nicest lifting stuff ive owned. My brother made me that table as a gift…
Monday 5-5-14
2 min rests belted !
Deads 3x3 @305
Pause squats- 3x3 @235
B.w- 216
Deads- I have some practice to do w. Straps. My setup is the opposite of using straps. I barely get down there enough to grab the bar, get hands super tight, start pullin bar to my shins and loadin up the hams… pull. I dont hang out down there at all. W straps i have to hang out down there, then somehow get big air, and get tight…feels all wrong. Anyways…good day. The couple trys w. Straps were akward and slow for those reasons… only tried 2 sets… 335 for a single… couldnt even break ground. Ripped straps off… just pulled over double overhand w. Fair ease. Then 305 first set… was way slow but got it. Ripped strappes off and pulled all sets fine.
3" def. No belt
135x6
135x6
225x3
225x3
245x3
265x1
3" def w. Belt dble overhand
275x1
295x1
Floor w. Belt mixed grip
315x1
335x1
305 3x3 - got 5 sets- first rep slowest last two had good speed. All dead stop. Happy!
295x3
275x3- 2 back off sets.
Pause squats- felt strong here. All that activation from deads. …
135x3- 3 sec pause
205x3 - 2sec pause
215x3 -paused
225x3 -paused
235 3x3 - got 5 sets here as well- 2 sec paused last set. Yes.
Not planned- barbell rows- no def.
135 x6 deadhang
135x6 deadstop
155x6 deadhang
155x6 deadstop
185x3 deadhang
185x3 deadstop
205 dead hang 3x3
185x6 deadhang
135 x6 dead hang w. 2 sec pause at top. Blown- did everyset here w. 10-20 sec. Rests. Sweatting!!
Monsta belt is legit.
A little stiff today. But no real soreness. Heavy week also means new cycle next week… starting to think about writing next cycle… I may scale back for a bit. Undecided in the moment. In between my work pickin up volume and therefore more hours, my wifes schedule at work is gettin busier too and we start construction on replacing our 3 seasons room In The next cple weeks… thinkin of doing a 2day aweek full body. Any links to 2day aweek programs you might know would be appreciated. Itll be simple, strength based and barbel oriented. Gonna be studyin them this week…
Got some ideas. …
5x5 would have you do 3 exercises per session A/B
Minimalist has 2 exercises A/B minimal sets at well
antagonist has you superset opposing musxle groups bench/row squat/stiff legged
What id like to do- A/B split pry mon/fri. But flex when home life needs it
- 2 lifts a session isnt enough/3 is o.k/ 4 would be better- but what about time?
-ok. 1 min rests help. So… 4 lifts a session, super setted antagonistically may just allow it. - wont know timewise till I run a cycle…this could be fun too…
A.
5x5 bench/5x5 chins
5x5 deads/5x5 pause squats
B.
5x5 incline/5x5 rows
5x5 squats/5x5 stiff legged
- maybe go 3x5 for deads or 5x3. I like the second…
- 4 week cycle. All lifts-First 3 weeks beltless 5x5/4th belted 5x3?
Looks killer from my view for a 2day…
I.e- do a set of bench/set of chins/ 1 min rest/ repeate 5 times
Wednesday 5-7-14
Bench 3x3 @315
Chins/planks
Incline bench- heavy progression
B.w -213
Bench - good day here. I kinda feel like since I quit closegrippin I lost some power/explosiveness I had… hit the 3x3 and did 2 back off sets. I was mentally n physically whooped for a min after those five sets:
135x6
225x6
245x3
Bring grip in one finger
265x1
275x1
295x1
Reg. Grip
335x1
315 3x3
295 x3
295x3
Done- did one chinup immediately before each set = 12
Chinups- then did a 5x5. All out minus last set where I 2 sec paused top n bottom of each rep
Planks- did 3 one minute planks. Shakin good at end of each.
Incline bench- no pause this week, heavy progression , then back down dropset style/max reps .went better than expected…
135x3
185x3
205x3
225x1
245x1
275x1 very happy here
245x5
225x5
205x6 !
Allot of work done today.
You’re a pressing monster
MONSTA*
Not sore much at all. Chest/armpit area most sore…
-doin 10 sets n 30 plus working reps has taught me allot. Adapted to volume quite well. Im getting slowly lighter while looking bigger…
-
gonna give that 2day a run. Looking at it- its a 100 working reps! 4 -5x5s ! Twice a week. Lol…
-
not sure on programming yett. Shootin for 80 percent would be ok. May just pick a number I know I can nail and make the first run explosive as possible. Then get progressive about it.
-
still leaves a possibility for a bodyweight/ bro day- core/curls/ect- thinkin planks/antiflexion/reverse curls - 20-30 mins with no real plan and could be done after work or on any of the 3 days between the two compound days… just athought…
-this week been in 300s deads n bench so far… squats next? Training max says no way…but I been feelin strong on these…and would love to cap the week off w. It… def. Huge p.r on highbar…
[quote]barbedwired wrote:
Got some ideas. …
5x5 would have you do 3 exercises per session A/B
Minimalist has 2 exercises A/B minimal sets at well
antagonist has you superset opposing musxle groups bench/row squat/stiff legged
What id like to do- A/B split pry mon/fri. But flex when home life needs it
- 2 lifts a session isnt enough/3 is o.k/ 4 would be better- but what about time?
-ok. 1 min rests help. So… 4 lifts a session, super setted antagonistically may just allow it. - wont know timewise till I run a cycle…this could be fun too…
A.
5x5 bench/5x5 chins
5x5 deads/5x5 pause squats
B.
5x5 incline/5x5 rows
5x5 squats/5x5 stiff legged
- maybe go 3x5 for deads or 5x3. I like the second…
- 4 week cycle. All lifts-First 3 weeks beltless 5x5/4th belted 5x3?
Looks killer from my view for a 2day…[/quote]
I like the sound of it very minimalistic but very tough also depending on the weights your using… would you use the same weight for all your working sets or pyramid up the weights ?
I personally would use static weight. Across all 5 sets.
I’m doing some reading on the Greyskull LP program. One of the 2-day splits from the book.
A.
Press 2x5, 1x5+
Deadlift 1x5+
B.
Bench 2x5, 1x5+
Squat 2x5, 1x5+
Warmup sets are implied. The 5+ sets are… at least 5, but as many as possible. Increase weight each workout (ideal is 2.5 for pressing, 5 for squat/dead). Reset when you can’t hit 3 sets of 5, by dropping 10% for that lift only and working back up.
The idea is you’re hitting PRs every session because either the weight is increasing, or you’re hitting rep records.
Maybe you can borrow an idea or two from that. I thought it was pretty neat. Simple. Almost like starting strength/stronglifts, but those + sets make it very different.
I actually like the “constantly setting some type of PR” idea. You can certainly do it with 3s and a 3+ set, more or less total sets, extra exercises, rotating incline and flat benching. Lots of options. I’m going to borrow it for my own squat and dead programming right now; gives me more time away from the gym.
Indeed. Its like taking the last set of 5/3/1 and applying to Starting strength…if i pyramided the 5 sets thats what id do… amap on last/heaviest set…
Friday 5-8-14
2min rests belted
Squat 3x3 @255
Stiff legged - tap n go work up to heavy triple
B.w - 214
Squats- double fist pump! Warmups felt well ,worked up to 3 atg @225 . Belted up and went for it!
245x1 felt so light n fast w. Monsta belt and big air.knew it was on !
265x1 felt heavy on my neck, but weight moved fast
275x1 all these felt heavy on neck… weight moved good. 300 was a go!
300x1 got yelled at here- as a grabbed the 2.5s I hear HEY…MINE…THOSE ARE MINE…NO WAY. my daughter has claimed them as hers n I didnt know yett ! Anyways- felt shakey on walkout for first time but nailed it… 3 plates? ??
315x1 took a cple minutes here. Videoed it in case… and got it! Felt shakey…and the hardest…but vid shows rep was decent…remember. . I have no squat rack or catches. … made my daughter sit against the opposing wall. W. A rack ida tried 325-335… seems like an all out max for me given how 315 felt n looked… we arent done yet…
295x3 heavy on neck .tough but doable
275x3 heavy on neck . Faster
255 3x3 fast n easy lol…
225x6 atg back of set
Stiff legged- got work In practicing my straps. Learned a bit. For each set…at the top I hit the same amount of shrugs…
135x6 6
205x6 6
225x3 3
245x3 3
265x3 3
245x3 3
225x3 3
205x6 6
135x6 6 snatchgrip
What day. What a week. 3 plates a side on every main lift this week !!!
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