Back and shoulders accessory stuff
Band pulldowns - mixed in with other movements
8 x 12
T-Bar Rows
2plates x 12
3plates x 12
4plates x 12
4plates x 12
Shrugs
225 x 12
245 x 12
245 x 12
245 x 12
Lateral raise, seated
20s x 15
20s x 15
-superset with…
Band face pulls
2 x high-rep
[quote]giterdone wrote:
Lifting cabin…sounds very Canadian 
I took the stereo out while I work on making the place a little prettier. Too much dust for the electronics. It’s going to be cool when it is done.
[/quote]
touche on the canadian point 
makes sense for the electronics.
Sled drags
walking - 4 x 160ft
sprinting - 8 x 80ft
Are you dragging on grass or concrete? Good work regardless.
james
[quote]atypical1 wrote:
Are you dragging on grass or concrete? Good work regardless.
james[/quote]
Grass that needs to be mowed. I thought I was done with that chore but we’ve had some amazing weather for November. A few days close to 70F.
First time doing any sprinting with the sled + weight so I was pretty happy with how well that went. But, my conditioning is definitely a weak point.
Are you using 45lb plates for the T-bars? I doing about what you are but I found if I used only 35 and smaller plates that I got a lot better range of motion.
[quote]JoeGood wrote:
Are you using 45lb plates for the T-bars? I doing about what you are but I found if I used only 35 and smaller plates that I got a lot better range of motion.[/quote]
Yeah, I’m using 45s. I don’t have enough 35s and 25s. Plus the last time I went heavy on them I was close to 7 plates. Yesterday was a relatively easy day. I like Tbars because you can load up the weight and rip it.
I did experiment with smaller weights when I was at the commercial gym. I didn’t find my back DOMS was any different than when using the 45s.
[quote]giterdone wrote:
[quote]JoeGood wrote:
Are you using 45lb plates for the T-bars? I doing about what you are but I found if I used only 35 and smaller plates that I got a lot better range of motion.[/quote]
Yeah, I’m using 45s. I don’t have enough 35s and 25s. Plus the last time I went heavy on them I was close to 7 plates. Yesterday was a relatively easy day. I like Tbars because you can load up the weight and rip it.
I did experiment with smaller weights when I was at the commercial gym. I didn’t find my back DOMS was any different than when using the 45s.
[/quote]
7 plates is beastly. Over 4 plates and I feel like I’m going to being using too much legs if I don’t watch it.
[quote]JoeGood wrote:
[quote]giterdone wrote:
[quote]JoeGood wrote:
Are you using 45lb plates for the T-bars? I doing about what you are but I found if I used only 35 and smaller plates that I got a lot better range of motion.[/quote]
Yeah, I’m using 45s. I don’t have enough 35s and 25s. Plus the last time I went heavy on them I was close to 7 plates. Yesterday was a relatively easy day. I like Tbars because you can load up the weight and rip it.
I did experiment with smaller weights when I was at the commercial gym. I didn’t find my back DOMS was any different than when using the 45s.
[/quote]
7 plates is beastly. Over 4 plates and I feel like I’m going to being using too much legs if I don’t watch it.[/quote]
As long as you are use a bit of leg drive to make it harder (more weight, more reps) and not easier, then I think that is perfectly OK. I think you should put on 5 x 45s next time and rep the hell out of it.
[quote]giterdone wrote:
[quote]JoeGood wrote:
[quote]giterdone wrote:
[quote]JoeGood wrote:
Are you using 45lb plates for the T-bars? I doing about what you are but I found if I used only 35 and smaller plates that I got a lot better range of motion.[/quote]
Yeah, I’m using 45s. I don’t have enough 35s and 25s. Plus the last time I went heavy on them I was close to 7 plates. Yesterday was a relatively easy day. I like Tbars because you can load up the weight and rip it.
I did experiment with smaller weights when I was at the commercial gym. I didn’t find my back DOMS was any different than when using the 45s.
[/quote]
7 plates is beastly. Over 4 plates and I feel like I’m going to being using too much legs if I don’t watch it.[/quote]
As long as you are use a bit of leg drive to make it harder (more weight, more reps) and not easier, then I think that is perfectly OK. I think you should put on 5 x 45s next time and rep the hell out of it.
[/quote]
Normally I work up to 185 with the biggest plates being 35lbs. five would be 225 which would probaly be a bit much for me, so of course I’m going to try it.
Just watched some of your videos, good for me to see to help me with my form. Thanks for all of the great advice.
Dude, you are a real bad ass. I wouldn’t last long in the Maritime Provinces.
[quote]srpres wrote:
Just watched some of your videos, good for me to see to help me with my form. Thanks for all of the great advice.
Dude, you are a real bad ass. I wouldn’t last long in the Maritime Provinces.[/quote]
Hey srpres! Thanks for stopping in.
I don’t know about bad ass but I’m having a good time in the gym lately. If you tweak a few things you will be able to lift without fear of injury and make steady progress.
I just realized last night that I haven’t deadlifted heavy in about 6 weeks so I’m going to do some tomorrow. I sure hope I don’t suck.
[quote]srpres wrote:
Just watched some of your videos, good for me to see to help me with my form. [/quote]
Git is a good role model for form. Another log to check out, spres, is Germanone’s. He’s textbook as far as form goes.
And I can’t believe how much you guys can T-bar row. My weights are . . . light.
Are you doing an additional upper body assistance day?
that is a Hyouge t-bar row.
7 plates is crazee
what is your rom like
training looks solid
I like the lifting cabin
you just need a back room to make syrup
[quote]GhostOD wrote:
Are you doing an additional upper body assistance day?[/quote]
Sometimes I need to cut training sessions short (family stuff) so I’ll add a day if I need to get caught up on back and shoulder work. My preference is to get it done during regular ME or DE days.
[quote]kmcnyc wrote:
that is a Hyouge t-bar row.
7 plates is crazee
what is your rom like
training looks solid
I like the lifting cabin
you just need a back room to make syrup[/quote]
Thanks kmc. I’ll likely be doing some t-bars next upper body day so I will toss up a vid or two.
That’s right…I need syrup. And a big beer fridge.
[quote]kpsnap wrote:
[quote]srpres wrote:
Just watched some of your videos, good for me to see to help me with my form. [/quote]
Git is a good role model for form. Another log to check out, spres, is Germanone’s. He’s textbook as far as form goes.
And I can’t believe how much you guys can T-bar row. My weights are . . . light.
[/quote]
My weights are light as well, but Gits the man.
[quote]JoeGood wrote:
[quote]kpsnap wrote:
[quote]srpres wrote:
Just watched some of your videos, good for me to see to help me with my form. [/quote]
Git is a good role model for form. Another log to check out, spres, is Germanone’s. He’s textbook as far as form goes.
And I can’t believe how much you guys can T-bar row. My weights are . . . light.
[/quote]
My weights are light as well, but Gits the man.[/quote]
I don’t know about that, but if you think about 7 plates (315 plus bar) and compare that to barbell rows or Pendlays it’s not super heavy. Comparatively, it’s a close grip (a generally stronger position) row with a somewhat more upright back position. And you are pulling on a lever, so I’m sure there is some math around how that impacts load. PLus your back is protected so you can really load it up.
I think it is a movement where you should go very heavy. Maybe add a 20 rep finisher at the end.
[quote]giterdone wrote:
I just realized last night that I haven’t deadlifted heavy in about 6 weeks so I’m going to do some tomorrow. I sure hope I don’t suck.[/quote]
Pace, roar, grab and lift.
you know the drill