[quote]BlueLineCretin wrote:
I did them today. Thought my head would explode.
I’m thinking about starting out with some power cleans and work up to some heavy(ish) singles. For me that is. Then to bench. It really depends on what is open, commercial gym and all. I do heavy triceps on DE days, so it’s either JM’s or CGBP and I’ll finish with t-bars. Maybe some curls for the girls if I’m feeling frisky.
What about you? [/quote]
The plan is pretty basic for tomorrow:
bench @ 60% plus some moderate band resistance
CGBP for a couple solid sets in the 5-6 range (see if I can beat last week’s numbers)
I have been thinking of alternating using the bands on my bench and when not using the bands upping the percentages to 70% on DE upper days, do you think this bastardizes the program too much?
[quote]MattyXL wrote:
I have been thinking of alternating using the bands on my bench and when not using the bands upping the percentages to 70% on DE upper days, do you think this bastardizes the program too much?[/quote]
That is exactly what I do, but you bench more than I do. I found it easier on the joints.
That’s a solid session git. I’m restarting my wave this week, so I’m doing 65%
[quote]MattyXL wrote:
I have been thinking of alternating using the bands on my bench and when not using the bands upping the percentages to 70% on DE upper days, do you think this bastardizes the program too much?[/quote]
I’ve done 70%. For me, it was right at the limit of what I would consider explosive reps. Actually, I have been backing off my DE weights for upper and lower to maintain bar speed.
For upper, I’m going to stick to a weight that is 60% off the chest and then maybe add bands / chains for lockout resistance.
serious good work in here Git. Winter is coming my friend. Have you started on warming up the gym?[/quote]
Thanks Mainy. Love the new artwork, btw.
Yes, winter is on it`s way. But, damn the weather here is beautiful and warm right now. I have an electrician coming in the next week or so to connect the power to the shed and I was doing some insulating this afternoon.
And speaking of warm, the combination of grandma taking the kids today, me working out with my wife, ACDC at high volume, power rack, bench and some old knee wraps…I shall forever love my wife. And my shed.
[quote]giterdone wrote:
And speaking of warm, the combination of grandma taking the kids today, me working out with my wife, ACDC at high volume, power rack, bench and some old knee wraps…I shall forever love my wife. And my shed.
[/quote]
HAHAHAH! Knee wraps!!! Love it!!
Well done, good sir, well done. Now get some turkey!
[quote]giterdone wrote:
And speaking of warm, the combination of grandma taking the kids today, me working out with my wife, ACDC at high volume, power rack, bench and some old knee wraps…I shall forever love my wife. And my shed.
[/quote]
HAHAHAH! Knee wraps!!! Love it!!
Well done, good sir, well done. Now get some turkey![/quote]
I look forward to going full omnomnomnom on a big plate of turkey and veggies.
This warm weather must be stirring up the canadian blood 'cause I was the focus of some much appreciated attention yesterday too. Squat Pr 225lbs, a wonderful mid-afternoon umm lunch session and bbq lambed at my bro’s for supper. An Epic day indeed.
[quote]MattyXL wrote:
I have been thinking of alternating using the bands on my bench and when not using the bands upping the percentages to 70% on DE upper days, do you think this bastardizes the program too much?[/quote]
The lower percentages are usually recommended for very trained, equipped lifters. Using as low as 40% is pretty common. Conversely, Using up to 70% straight weight for DE work is often recommended for untrained athletes or raw athletes. Not a bastardization at all.
Also: happy thanksgiving to git, nlmain and any other fellow canadiens in here.
This warm weather must be stirring up the canadian blood 'cause I was the focus of some much appreciated attention yesterday too. Squat Pr 225lbs, a wonderful mid-afternoon umm lunch session and bbq lambed at my bro’s for supper. An Epic day indeed. [/quote]
The fact that you had a day of multifaceted epicness makes me happy.
And for a while it did indeed feel like I had all the points.
[quote]MattyXL wrote:
I have been thinking of alternating using the bands on my bench and when not using the bands upping the percentages to 70% on DE upper days, do you think this bastardizes the program too much?[/quote]
The lower percentages are usually recommended for very trained, equipped lifters. Using as low as 40% is pretty common. Conversely, Using up to 70% straight weight for DE work is often recommended for untrained athletes or raw athletes. Not a bastardization at all.
Also: happy thanksgiving to git, nlmain and any other fellow canadiens in here.[/quote]
Happy Thanksgiving, Ghost…and to my other Canadian visitors.
Good tips on programming. And I have been watching your vids. I’ll say one thing; you have no fear of going Max Effort Keep killin’ it.
Hahahaha. Yeah, I could probably stand to be a little more cautious, honestly. When you’re training in a big competitive group, its hard to swallow your pride and call it a day when you should, instead of going for the next weight jump.
Not a training day today but spent some serious time working on:
internal rotation…lie on floor, lock shoulder down with a BB, move arm through range of motion while pushing down on BB with other arm
busting on my legs with a foam roller…not rolling along the muscle, like I usually did, but finding a hot spot and working side-to-side on the roller while flexing leg. I think this will be a lot more effective.
an awesome stretch for hip flexors and rectus femoris…knee on floor with foot elevated and bringing hips through.
beating the crap out of my anterior delts and pec minor with a barbell…set BB on pins in rack a little higher than hip height. Use almost my full body weight and work the BB over the muscles. Shit HURT but I had better internal rotation after.
Not a training day today but spent some serious time working on:
internal rotation…lie on floor, lock shoulder down with a BB, move arm through range of motion while pushing down on BB with other arm
busting on my legs with a foam roller…not rolling along the muscle, like I usually did, but finding a hot spot and working side-to-side on the roller while flexing leg. I think this will be a lot more effective.
an awesome stretch for hip flexors and rectus femoris…knee on floor with foot elevated and bringing hips through.
beating the crap out of my anterior delts and pec minor with a barbell…set BB on pins in rack a little higher than hip height. Use almost my full body weight and work the BB over the muscles. Shit HURT but I had better internal rotation after.[/quote]
ahhhh! so thats how you do bb rolling for upper body. Ive been trying to figure that out for a few days. Was just going to lay on the ground and roll around and see how it went.
Have you ever rolled your Achilles heel on a BB? man it sucks but makes you feel good later.
very entertaining log am following. hope you achieve your goals.
Not a training day today but spent some serious time working on:
internal rotation…lie on floor, lock shoulder down with a BB, move arm through range of motion while pushing down on BB with other arm
busting on my legs with a foam roller…not rolling along the muscle, like I usually did, but finding a hot spot and working side-to-side on the roller while flexing leg. I think this will be a lot more effective.
an awesome stretch for hip flexors and rectus femoris…knee on floor with foot elevated and bringing hips through.
beating the crap out of my anterior delts and pec minor with a barbell…set BB on pins in rack a little higher than hip height. Use almost my full body weight and work the BB over the muscles. Shit HURT but I had better internal rotation after.[/quote]
ahhhh! so thats how you do bb rolling for upper body. Ive been trying to figure that out for a few days. Was just going to lay on the ground and roll around and see how it went.
Have you ever rolled your Achilles heel on a BB? man it sucks but makes you feel good later.
very entertaining log am following. hope you achieve your goals. [/quote]
Hey, thanks for stopping in. And I’ve never thought of rolling my Achilles. Sounds like it would suck. I’ll have to try that.
I’m not sure of the way I did it is the official way to BB roll but it worked pretty damn well. I never found I could get enough pressure with a stiff foam roller and rolling on a lacrosse ball is a pain in the ass most of the time.
If you train in a commercial gym, a Smith machine would work well since the bar is locked in.
