[quote]FISCHER613 wrote:
Will be trying something new till end of year to work on my weak points.
[/quote]
What did you mean by this?
Happy birthday! 42. You’re a baby!
Happy birthday my dude! A fellow Sagittarius I knew there was something pretty cool about you, have a great one!
Happy Birthday! Gosh, I wish I was 42 again. Your whole life’s ahead of you.
HAppy Birthday. Sounds like we are on similar paths but I’m a bit farther down the track. When I was 42, my kids were 5 and 6.
Good luck to you and your family.
Thanks alot people!!
@ Snap:My weak points are my lower back and my standing ohp press is weak compared my bench.
- So I am doing a light variant of deadlifts/zercher squats/ghr’s everyday to help with muscular endurance.
- My next template/cycle will be focused on bringing these problem areas up to snuff.
Make sense?
Happy Birthday Fischer King, you’re just a young whippersnapper!
16 oz. curls? You must be all swolz.
partial squats
worked up to a 500x6
405x25
strict goodmornings 135x5x5
ghr 10x5 bweight
fun lifting --have boot camp tonight.
Just a curiosity question: what’s the benefit of your template over the standard 5/3/1?
A little more volume and intensity on the main lifts.
On the Assistance I do all the math for you as well–easy peasy…
Well shit, happy very late birthday dude. Hopefully the fates were good to you.
Happy belated b’day.
Do you typically keep the reps around 5 for the GMs? I just read this article where he talks about high reps for GMs. I’m mixed myself because I can go strict for 5 but more than that and I start becoming looser on my form. I don’t know if the answer is to just suck it up and work harder or do more sets with 5 reps.
How do you like the Fire and what do you use it for?
james
I like the reps around 5 because like you said Form becomes the issue. Just do more sets if you want more volume.
I like the Fire for Web browsing (fast) and reading books and a Weight Data tracker for my clients.
Back to GM’s I do mine very strict and low. All are considered paused off of the pins.
[quote]FISCHER613 wrote:
Back to GM’s I do mine very strict and low. All are considered paused off of the pins.[/quote]
Interesting you say this. A lot of people have posted GM vids lately but only go to 45 degrees or so. My coach likes me to go to 90 – parallel to floor. I can’t move much weight this way. Those last few inches are the killer. What do you see as the benefit to going low? Just more hammie/glute?
[quote]kpsnap wrote:
[quote]FISCHER613 wrote:
Back to GM’s I do mine very strict and low. All are considered paused off of the pins.[/quote]
Interesting you say this. A lot of people have posted GM vids lately but only go to 45 degrees or so. My coach likes me to go to 90 – parallel to floor. I can’t move much weight this way. Those last few inches are the killer. What do you see as the benefit to going low? Just more hammie/glute?[/quote]
Mine are done with a arched (as best i can) spine and when real low you really feel the strain in the hips/lower back. With using a lighter weight the hammies/glutes don’t take over as well so I can really work on the lower lumbar area.
I Idescend slow to pins-pause-then explode back to vertical.By doing these the last couple of months I have greatly reduced the pain in the lower back for me, while strengthening my hip girdle as well.
millies 147x8,157x8,167x8 and 180x8
standing viking press long bar +45’s and 10’s for 6x6 then just 45’s for 19
chest supported rows 2 plates 5x15
reverse curls 4x8
overhead rope extensions stack x15 x5
Bweight slowly coming done.
Lower back issues are getting better. My right hand grip strength is starting to improve as well.
At one time I could curl a 75lb dbell (hammer curl) for 5 reps and after the surgery it went down to 25lbs for 5 reps. The reverse curling is the worse–so I am working that a lot right now.
Do you do the viking single handed or double? What do you get out of them that the millies don’t give you?
james
Neutral grip fat bar(bar ends) is awesome.
Really shows your weaknesses.
Double bars side-to-side pressed at the time.
Works on stability as well under load.
Make sense?
That’s cool. The only thing I could find on Viking Press was seeing them done in the calf raise machine but you said you did them with the bar so I was trying to figure out the rest of the equation. I like the idea of double bars a lot.
james
ina squat rack with one side of bar straddling 1 pin held in place by 2 fives with a clamp.
Theres is a couple of youtube videos on how to or next session I can post a video
Great core exercise if your not tight holy hell this lift becomes difficult. ( well for me atleast)
Decided I’m going to give your program a go for awhile. I’ve totally forgotten how the accessory work is set up. Also, do you have a template you can PM me?