have you tried the old skool t bar rows? (slighty off topic I know lol)… you can really load up the weight on them, do you feel that the R.O.M is to short for proper stimulation?
yeh i have used them…they are my favorite freeweight row exercise…I will use them to replace HS dy row when i max that…
as far as ROM…
ROM is not important if you use a heavy enough weight…that goes for all exercises…
granted, you should still use good form…people have a tendency to make their form sloppier and sloppier to move more weight rather than making actual muscular strength gains…you have to be consistant in your form…
B day
Pushdowns - 140x12
Hs preacher curl - 2 plts+15 x 7
Leg press - 8 plts+15 x 8
RDL - 250 x 8
Standing calves - 262.5 x 7
pushdowns > all other extension movements
A day
HS incline - 2plts 15 x 7
HS decline - 3plts 30 x 6
BTB cable lateral - 30x7
HS high row - 2plts 25 x 5
HS dy row - 2plts 40 x 7
Face pull - 85x12
C’mon man. Dont’ go all Hammer Strength.
thats how i roll brah…Hammer strength warrior…
in case you are wondering…
I’m doing the pressing HS machines because I have no dedicated spotter, and I go to complete failure on every set…I also like the ROM, and I like that they are unilateral…
I can’t do any other back exercises right now…I have a reoccuring back injury…I reinjured my back doing BB rows 3 weeks ago…I couldn’t bend over for several days without severe pain(also same reason why im doing leg press)…
B day
Pushdowns - 150x10
HS preacher curl - 2plts 15 x 8
Leg press - 8plts 20 x 15
RDL - 255 x 8
Standing calves - 262.5 x 8
anabolic signals have been sent…yes lol…
A day
HS incline - 2plts+15 x 8
HS decline - 3+30 x 6
BTB cable laterals - 30 x 8
HS high row - 2plts+25 x 6
HS dy row - 2plts+40 x 8
Face pull - 90 x 10
seriously this day is like a fucking sledge hammer to your upper body…It is an extreme stimulus…
B day
Pushdowns - 150x13
HS curl - 2plts 17.5 x 8
Leg press - 8pps 25 x 20
RDL - 260 x 7
Standing calves - 262.5 x 9
getting stronger…
A day
HS Incline - 2plts+20 x 6
HS Decline - 3plts+30 x 6
BTB cable laterals - 30 x 9
HS high row - 2plts+25 x 6
HS dy row - 3plts x 7
Face Pull - 90 x 18
B day
1 arm rope pushdowns - 80x5, 60x11
hs preacher curls - 2plts 20 x 6
Leg press - 8plts 35 x 12
rdl - 265 x 10
standing calves - 262.5 x 9
went too heavy on pushdowns for first set…did a second one…
A day
HS Incline - 2pps 20 x 8
HS Decline - 3pps 30 x 6, 2, .5 RP
BTB cable laterals - 30 x 9
HS high row - 2pps 25 x 6
HS dy Row - 3pps x 7,3,2 RP
Face pull - 100 x 10
Strong pressing man…so where abouts in the world are you from? Last week it was Czech now ur in Switzerland haha
ahhaha I’m from the US …I was just messing with the locations…
I wanted to pick luxembourg, but it is not availible lol…
I just noticed on your ABA split there is no pressing for shoulders…are you finding the chest pressing enough to force shoulder growth or is it more maintenance?
yeh i feel incline hits front delts enough…a lot of powerlifters don’t do overhead pressing, and they have good front delt development…they usually lack side/rear delt which gives the capped delt - bodybuilder look…
In the future, I will probably switch out incline for seated miliatry, but I think i can make faster progress right now doing two bench variations(incline and decline angle)…
I’m still tweaking the split btw…i’m making the leg day way more intense…adding a 25-30 rep set after my main set on leg press…and a 12-15 set of slow eccentrics for RDLs…
I should also note that i changed my diet slighly…I’m eating way more on training days…i eat about 700-800 more cals on training days than my non training…
B day
Skullcrusher - 85x8, 65x15
HS preacher curl - 2plts 20 x 7
Leg press - 9pps x 8, 5pps x 30
RDL - 275x6, 205x12
Standing calves - 262.5 x 9
my legs shake so fucking much on leg exercises…it’s annoying…
im dropping the second set of rdl…i don’t think it adds anything to the workout…
A day
HS incline - 2pps+25 x 5
HS decline - 3pps+30 x 9
Seated laterals - 30s x 13
HS high row - 2pps+25 x 7
HS dy row - 3pps x 8
Face pull - 100x10
I broke past the plateaus…
doing RP after a couple of weeks of stalling at lower rep ranges may be a useful strategy to breaking past plateaus…
B day
Skullcrusher - 90x7, 70x15
Hs preacher curl - 2plts+20 x 7.5
Hack squat - 2pps+35 x 12, 3pps x 6
RDL - 275 x 9
Standing calves - 262.5 x 11
switched to hacks simply because i felt i could achieve the same benefit on hack squat with less risk of injury(which would hinder my long term progress)…
