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  1. smoker145
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    Quote Originally Posted by Rodja View Post

    It's also 100% accurate.
    Not saying it isn't true. I never would have though to add more external.

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    Quote Originally Posted by smoker145 View Post

    Not saying it isn't true. I never would have though to add more external.
    External rotations are key to RC health. I do at least 50 on bench day.

    I'm rapidly becoming a fan of band pull aparts though...
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    Quote Originally Posted by jimbuick View Post
    Make sure you still do adequate external rotation.

    Pullups actually internally rotate the humerus, so you'd need even more volume with external rotation to balance it out.

    Of course, but the benefits far exceed the negatives from added external work. It's only 1-2 times a week. I usually hit my banded shoulder work 2-3 times a week, and work in some stuff like rear delt flys as I seen need. I haven't had any issues as I've overall decreased my volume of back and internal rotation exercises. I just do more pullups that anything else now.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post

    Of course, but the benefits far exceed the negatives from added external work. It's only 1-2 times a week. I usually hit my banded shoulder work 2-3 times a week, and work in some stuff like rear delt flys as I seen need. I haven't had any issues as I've overall decreased my volume of back and internal rotation exercises. I just do more pullups that anything else now.
    Rows are going to be far more important and productive since they hit the external rotators in addition to creating a better shelf. I'm by no means saying to ditch pull-ups, but they should not be your primary lat movement.
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  5. smoker145
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    Quote Originally Posted by napalm View Post

    External rotations are key to RC health. I do at least 50 on bench day.

    I'm rapidly becoming a fan of band pull aparts though...
    I've started doing a few band exercises everyday to help out with my shoulder problem and after only a few days I've noticed a difference. Less clicking.
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    Quote Originally Posted by Rodja View Post

    Rows are going to be far more important and productive since they hit the external rotators in addition to creating a better shelf. I'm by no means saying to ditch pull-ups, but they should not be your primary lat movement.
    I do them 1x a week, generally supersetted with facepulls. Every other back movement I do is horizontal rowing in some form.
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    I alternate pull ups/chins and row varieties or rarely do both. Honestly they are all accessory work and I do them as I need. Pull-ups and chins were originally just programed in as an overhead pull to oppose OHP.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Very great points made here...I do like the idea of added volume and conditioning as using them during workouts as per Jim Wendler(who does a million).

    I appreciate the info on not getting too carried away with them and not taking away rows.

    Edit: Wendler writes about how he does the same with pull aparts and rows on bench days
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Definitely gotta get the rows. That was my downfall today. I lost my bench and almost didn't finish my second deadlift because I couldn't retract my scapulae after my other attempts.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by rob112 View Post
    Very great points made here...I do like the idea of added volume and conditioning as using them during workouts as per Jim Wendler(who does a million).

    I appreciate the info on not getting too carried away with them and not taking away rows.

    Edit: Wendler writes about how he does the same with pull aparts and rows on bench days
    Yup my suggestion earlier was basically straight out of the book so... Lol.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  11. smoker145
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    Quote Originally Posted by rob112 View Post
    Very great points made here...I do like the idea of added volume and conditioning as using them during workouts as per Jim Wendler(who does a million).

    I appreciate the info on not getting too carried away with them and not taking away rows.

    Edit: Wendler writes about how he does the same with pull aparts and rows on bench days
    When you starting the program? First day of squat tomorrow mutha****a with some good mornings.

    Thanks for writing it up bro
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    Quote Originally Posted by smoker145 View Post

    When you starting the program? First day of squat tomorrow mutha****a with some good mornings.

    Thanks for writing it up bro
    Hey man, Wendler wrote it...but I'm happy to help.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Bench week 1


    Bench-5 x 135, 5 x 160, 10 x 180(taped), 12 x 135
    http://www.youtube.com/watch?v=DxG72prSGbY
    During this I did the EliteFTS band sequence and 3 sets of 6 pull up variation
    NG DB Bench/DB Row-45 x 5sets of 10reps/75 x 4sets of 10ea, 1 set of 6+2+2ea
    Gym got packed so burned out with tricep push downs for a few sets

    Felt great this workout. Bench feels good and stable today, but of course if you see something wrong please tell me. I am not doing all paused as per CAT training ideals. I will through in some pause down the road. The super set was a brutal puke feeling fest by the end. NG DB Bench feels weird on the shoulder unless at like a perfect position...Hard to explain. Gym got packed so didn't do all my plan, but that super set killed me anyways.

    Warm ups for upper have been Simple 6+
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    What's eveyones thoughts on the broom stick stretch? I had shoulder bicep tendonitis and that has subsided. How ever, my shoulder clicks alot with no pain, but the clicking is quite bothersome. I was told by the doc it could be my labrum but with no pain it's nothing to worry about.

    Have had a right shoulder issue for 2 years. I attribute it to improper training and form. I've been trying to rehab this bitch for ever now. I cOuldnt do any overhead pressing for a long time . Now I have been doing very light pressing and for the past few weeks there's been no pain, which I'm ecstatic about.

    Edit: more info
    Just trying to get some insight Robbie. Sorry for jacking log
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    Quick update:

    Did deads this morning
    5 x 205, 5 x 235, 5 x 270(minimum reps)
    Traveling lunges-10steps + 35lb DBS x 5sets
    Barbell rollouts x 4 sets of 7

    Quick workout before the shore. Spinal erectors/mid back still weak. Noticed on the last set. Shut it down and didn't the AMRAP set. Didn't hurt, but def still weak and a little sore. Luckily the way it's set up I don't have them again for like a week and a half. We will see how I feel then. I hate lunges. BB rollouts suck too. I cried so hard on the inside like a ninja.
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    Don't fret. The strength will come back steady, bud. Good to see you're back at it.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Rob if your reading this, your doing vaca wrong. Get off a minds, stop always thinking about training, and have a beer for Christ sake.

    And of course have fun on the beach with the fam bro
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    Rob, beach pics of hot girls, otherwise you're doing vaca wrong!
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    5 x 80, 5 x 90, 5+ x 100(9), AMRAP x 80(10)
    Nothing felt heavy, as it shouldn't week one run one, but I notice I run out of juice fast
    Pendlay Rows-135 x 10, 10, 8, 8, 7
    Would have started a little lower for 5sets of 10 but then the bar would be lower to the ground
    YT/Spider Curl-25's x 5ea and 8, 6ea and 8 x 3 sets/50 x 7, 7, 6, 6
    This was brutal on the sunburn
    Did some hypers to stretch out the spine and help get that low back active. Feels pretty good, but kind of weak. Just gonna continue to work it in slow. Ed Coan recently said to strengthen the area DOING THE MOVEMENT THAT HURT IT with light weight. So I guess my plan is spot on so far.

    http://www.youtube.com/watch?v=M1Z49t-ysJE
    This goes along to the discussion on raw benching you guys were all having recently. It also goes along with Dan Green's thoughts on bench as well I posted earlier.
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    Smoker, I forgot all about you on vacation. Sean, sorry mang, no beuno
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    Skwatz!


    Squat-200 x 3, 230 x 3, 3+ x 255(5)(taped), AMRAP x 200(7)
    http://www.youtube.com/watch?v=mOvJV5OG4hA
    GMs-140 x 10, 7(felt a little off so reracked)135 x 10reps x 3sets
    *Did three sets of sick pull up variations but gym got packed and hard to leave rack...
    Hypers-BW x 10, BW+ Black Band x 10reps x 4sets
    Rope Cable Crunch-150 x 10, 15, 15, 170 x 10, 10

    Still a little trouble opening up. Some looked depth, others meh. Major difference that I am seeing is I am not doing the Kelly Starret Hip opener routine. I am doing the Agile 8 instead. I need to incorporate both as I feel agile 8 does activate the muscles. Back feeling pretty good. Getting stronger all over. If I feel great by the end of this cycle I will more aggressively jump weight on deads as the numbers are based off of 100lbs lower than my max.

    That weird dude following me around is smoker. Sup bro!
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    Reps weren't bad at all man. I felt like that my last squat day, too.

    I hear ya on KStarr/DeFranco. I'll do various distractions and always the Olympic wall squat then roll into Agile 8. I can tell an immediate difference in how I open up for squatting when I test/retest with the Oly wall squat
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    Quote Originally Posted by Sean1332 View Post
    Reps weren't bad at all man. I felt like that my last squat day, too.

    I hear ya on KStarr/DeFranco. I'll do various distractions and always the Olympic wall squat then roll into Agile 8. I can tell an immediate difference in how I open up for squatting when I test/retest with the Oly wall squat
    That's what I am gonna have to do as well. The test retest on his hip opener is ridiculous. I don't do wall squats enough. I'll have to add them in here and there.
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    I finally made an appearance in one of big shot Bobby's vids. Heyo!!

    Next time play some Rick Ross and you'll be able to move more weight. That's what I do, and look at me brah
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    Quote Originally Posted by smoker145 View Post
    I finally made an appearance in one of big shot Bobby's vids. Heyo!!

    Next time play some Rick Ross and you'll be able to move more weight. That's what I do, and look at me brah
    This is your first online video appearance that doesn't involve shame and cheesy generic jazz. Gjdm
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    145 x 3, 170 x 3, 190 x 3+( 8 )(video), AMRAP x 145(10)
    http://www.youtube.com/watch?v=-FXCf_dQmVk
    NG DB Bench/DB Row-50's x 5sets of 10, 75 x 5sets of 10
    Push Downs/Face Pulls w/rope-Unknown weight x 6 sets high reps*


    *gym was mobbed so I went to another LA and the cable racks are labled 1, 2, 3, or nothing in between lol

    Elbow and wrist feeling a little fired up, but ended up with a great work out. I feel like the bench is improving with my tightness. Back to on the toes and still feel tight. Of course, if I'm doing it wrong let me know!

    Edit: Saturdays workout has my back feeling great.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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  27. smoker145
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    You cheeky bastard. I'm jealous. I couldn't go to the gym today and can't tomorrow. Looks like you got down to business Sally and didnt go in and say" I'm just gonna do some curls and ab work, and lift up my shirt when I walk by the mirror"...
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    Quote Originally Posted by smoker145 View Post
    You cheeky bastard. I'm jealous. I couldn't go to the gym today and can't tomorrow. Looks like you got down to business Sally and didnt go in and say" I'm just gonna do some curls and ab work, and lift up my shirt when I walk by the mirror"...
    There was a little guy doing that. It's awkward lol
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    Dead


    220 x 3, 250 x 3, 285 x 3+(6)w/belt!(taped), AMRAP x 220(7)
    http://www.youtube.com/watch?v=TU7UncvzqFw
    Traveling Lunges-40's x 5sets of 10steps(last one taped)
    http://www.youtube.com/watch?v=msZM2GY_JRY
    Leg raises-5sets of 10reps
    Recovery Reverse Hypers/Side Bends-BW x 4sets of 12/70 x 10, 10, 10, 8

    Lunges destroyed me again. Deads felt pretty good. I see I need a tighter upper back. I bought a new belt located here http://www.liftinglarge.com/Longhorn...g-Belt-Stocked
    It works for deadlifting! Finally. It is tight, but standable for deads. I needed a better belt for deads. My economy belt worked well for squats, but with my torso I could never use it for deads without feeling like I was going to injure myself. Its an awesome belt, and I am happy I made the purchase. Back to the upper back, I feel I need to que tightening it up to stay flat. Reps 3 and on looked best to me. Any critiques are welcome as always.
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    Enjoy your last day of vaca. It's time for smoker to get a god damn day off. 7 day stretch with school has been brutal. Nice work on the deads Sally. How does it feel knowing your wife does heavier lunges than you do thou? And be ready to use the ng bar I bought bish!
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    Your deads looked solid to me. I been working on upper back tightness too. Are you suppose to retract your shoulder blades?

    It's good you got a belt you like for deads. A good belt has undoubtedly added poundage for me. And lunges are always brutal, lol.
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    Quote Originally Posted by smoker145 View Post
    Enjoy your last day of vaca. It's time for smoker to get a god damn day off. 7 day stretch with school has been brutal. Nice work on the deads Sally. How does it feel knowing your wife does heavier lunges than you do thou? And be ready to use the ng bar I bought bish!
    False! She used 15's while I used 40's. She did have the nerve to say "this is the last set? Really?" While I was dying haha
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    Quote Originally Posted by CincyKiller45 View Post
    Your deads looked solid to me. I been working on upper back tightness too. Are you suppose to retract your shoulder blades?

    It's good you got a belt you like for deads. A good belt has undoubtedly added poundage for me. And lunges are always brutal, lol.
    You know what, I can't remember if you retract them or just stay tight with the lats and upper back in general. Good question.

    Hey man, saw that beastly front squat so your definitely going in a strong direction my friend. I hate them as much as lunges haha
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    Quote Originally Posted by rob112 View Post

    You know what, I can't remember if you retract them or just stay tight with the lats and upper back in general. Good question.

    Hey man, saw that beastly front squat so your definitely going in a strong direction my friend. I hate them as much as lunges haha
    Protract them to shorten the ROM, but still have your back tight and flat.
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    Quote Originally Posted by jimbuick View Post

    Protract them to shorten the ROM, but still have your back tight and flat.
    Thank you sir!

    Edit: another tip for shortening at the top from chad w. smith is ducking the chin at the end for anyone curious about this.
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    Think of "locking" the lats down. More of pulling towards your hip pockets than pinching them back. Do that to try and stabilize the back.

    Nice lifts though, l didn't think the upper back looked too bad on those though.
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    Quote Originally Posted by bolt10 View Post
    Think of "locking" the lats down. More of pulling towards your hip pockets than pinching them back. Do that to try and stabilize the back.

    Nice lifts though, l didn't think the upper back looked too bad on those though.
    Ahh, good que on the "towards the hip" part. I'll keep it in mind next week.

    I guess the slight shoulder roll scares me. Thanks for the input man.
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    Quote Originally Posted by rob112 View Post

    Ahh, good que on the "towards the hip" part. I'll keep it in mind next week.

    I guess the slight shoulder roll scares me. Thanks for the input man.
    I personally can't pull anything decent unless I get my shoulders forward and my upper back rounded. I don't know what it is, it must be leverage, because 4" more ROM shouldn't equal 75lbs.
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    Quote Originally Posted by herderdude View Post

    I personally can't pull anything decent unless I get my shoulders forward and my upper back rounded. I don't know what it is, it must be leverage, because 4" more ROM shouldn't equal 75lbs.
    Interesting. That is quite the jump. I'll just make sure the spine is braced and go for it.
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    Quote Originally Posted by rob112 View Post

    Interesting. That is quite the jump. I'll just make sure the spine is braced and go for it.
    Yeah, if your core is tight like it should be for a deadlift, you're good to go.
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