[quote]Pemdas wrote:
AshyLarry wrote:
Pemdas wrote:
I think that you go too heavy on your accessory stuff. I go heavy on accessory stuff sometime, but not every session and if I do its more like this:
Week 1 80x4x6 I would call this rep/set scheme pretty heavy, but I try to increase the volume each week.
Week 2 80x5x6
Week 3 80x4x8
Week 4 80x5x8
Supplemental stuff is different. A heavy tri movement for sets of 3-5 after bench or a heavy hamstring movement after squats is fine, but I think that you will have better results with more volume on the accessory stuff. Plus, it will increase your work capacity.
Also, The cable row and pendly row is pretty similar. I would have just done 5-8 sets of one of them. You can always rotate one out for there other later.
I see what you’re saying. I’ve been trying different rep/set schemes for little 2/3 week intervals but I don’t think I’ve found anything that works and I like. When I go lighter with more sets/reps it doesn’t seem to “challenge” me as much as going heavy for less. I’ll try anything out though, so if it could be beneficial to try what you’re saying, I’ll do it.
I did both rows today because after 3 sets of the prow my lower back was killing me still(carry over from Monday) and I didn’t want to only do 3 sets for back. Normally I don’t do overlapping stuff, or at least I try not to.
Little unrelated but, do you think 3 board press after my ME lift could be beneficial for me at this stage? Or should I keep with the DB’s for now?
I tend to rotate my accessory work every 4-5 weeks. The first week back to a movement is usually on the lighter side, but I up the weight each week and try to beat my best record before I switch movements again. Accessory work shouldn’t be an all out effort. I remember you saying that you thought you might being doing to much volume on ME day. I don’t even think you come close to that, but you are pretty consistently lifting a high intensity which will burn you out eventually. Doing a 4x6 or 4x5 for every movement is asking for trouble especially with the max effort stuff on top of it. Just work the muscle the weight will follow.
If your lower back hurts doing BOR rows or some form of them it mean that you are not bracing your abs or they are too weak for weight you are using.
The most important thing for you to work on in your bench right now is bringing the bar down in strait line. Because heavy weight will almost definitly break your form. I am not sure heavy 3-Board work is appropriate right now. Maybe doing it for like sets of 6 with something you know you can hit for 8 would be ok. If anything floor press is going to help you the most. Don’t worry about weight. If you worry about weight then it is only going to reinforce bad movement patterns. Specifically focus on getting both arms to touch the floor at the same time. This not going to fix itself in one session. You need to give it time.
I have a theory that one of your lats is significantly stronger then other one. This would explain why you flare one side really bad.
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Thats a great tip for touching evenly on the floor to ensure good, equat lat stability. Also, try rack lockouts lying on the floor…gives you an opportunity to work on top end work but still force your lats to fire properly since you dont have the rest of the body to depend on for stability. Take it a step further and Floor press with your legs straight and feet crossed. I learned that from Mike Wolfe and thought he was joking around when he did it but then he explained it makes the lift tremendously harder.
I grinded it out though