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TGR's Cheetos Chraining

RegisterJr said:
I repeat each (week) routine for two weeks, correct?
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Exactly!

For your band (instead of chain) squats you did reverse bands right? Breezy explained how chain squats are more similar to reverse band than banded (from the bottom) to me in great detail earlier in the year.
 
wasme said:
Exactly!

For your band (instead of chain) squats you did reverse bands right? Breezy explained how chain squats are more similar to reverse band than banded (from the bottom) to me in great detail earlier in the year.
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No, I banded them to the bottom. I'll try them reverse banded also. We have one cage that will only allow reverse, and one of the two remaining racks that only allow bottom banded. I guess I'll do them as the racks are available.

I'm hoping I can successfully band up the dead lifts too.... Have you tried that?
 
RegisterJr said:
No, I banded them to the bottom. I'll try them reverse banded also. We have one cage that will only allow reverse, and one of the two remaining racks that only allow bottom banded. I guess I'll do them as the racks are available.

I'm hoping I can successfully band up the dead lifts too.... Have you tried that?
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Yes.. the bar might 'float' .. till you put some weight on it.

If you remember my first time doing RP, I didn't have any chains. I only got 4 weeks in when I hurt my back at work, but Breezy covered this :

Invalid Link Removed (post 603) .. actually you commented post 605 (last thing you said)

Anyway hope that helps.
 
wasme said:
Yes.. the bar might 'float' .. till you put some weight on it.

If you remember my first time doing RP, I didn't have any chains. I only got 4 weeks in when I hurt my back at work, but Breezy covered this :

Invalid Link Removed (post 603) .. actually you commented post 605 (last thing you said)

Anyway hope that helps.
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Thanks Simon! I guess I didn't 'bank' that because it wasn't my routine at the time. That was 5 months ago, and I've already learned so much since then with Mountain Dog.

I think il leave this here for my workout Wednesday:

breezy11 said:
No problem man. It can be somewhat confusing.

Here's how I set them up yesterday.

Invalid Link Removed

You can use reverse bands when he calls for chain deadlifts as well. I set the pins to a height that allows the bar to be "set free" as it passes my knees.

Invalid Link Removed
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RegisterJr said:
Thanks Simon! I guess I didn't 'bank' that because it wasn't my routine at the time. That was 5 months ago, and I've already learned so much since then with Mountain Dog.

I think il leave this here for my workout Wednesday:
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Nice!

And yes, it's amazing how much knowledge we ALL have gained... good stuff!
 
wasme said:
Exactly!

For your band (instead of chain) squats you did reverse bands right? Breezy explained how chain squats are more similar to reverse band than banded (from the bottom) to me in great detail earlier in the year.
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Never heard that, but based on personal experiences I'd have to wholeheartedly agree. The bands force you to keep the entire body tight/flexed at the top of the rep, but when it's reverse banded the lighter load when the bar is at the bottom of the movement effectively gives you a "pop" to start moving the weight up when you iniate the concentric.

Even though both banded & reverse-banded will cause you to have more resistance at the top of the movement, reverse-bands feel more free floating. Best way I can describe it is if you've used lifting gear, or a slingshot or tight knee wraps. You handle all the weight at the top, but it feels easier than that amount of tension from regular bands (because speed isn't as relevant).
 
60s rests on all except banded (120s) and slight incline (90s) bench.

Dumbbell Bench Press 111

Set 1 : 45x8
Set 2 : 55x8
Set 3 : 65x8
Set 4 : 75x8
Set 5 : 85x8
Set 6 : 90x7

Banded Bench 215.83
-Explosive (started losing it when I had to lower tension)

Set 1 : 135x5 + Blue band
Set 2 : 135x5 + Bl
Set 3 : 185x5 + Bl + Red
Set 4 : 185x5 + Bl/R
Set 5 : 185x5 + Bl/R
Set 6 : 185x5 + Bl + Brown
Set 7 : 185x5 + Bl

Slight Incline Bench 239.17
-25# plate under top of the bench
-Explosive (lost it on the third reps of set 3 and after)

Set 1 : 135x6
Set 2 : 185x6
Set 3 : 205x5
Set 4 : 195x5
Set 5 : 135x14

Ladder Presses 15

1:
Set 1 : 15 Lap/Rep low setting
Set 2 : 5 Lap/Rep up 6"
Set 3 : 4 Lap/Rep up 6"
2:
Set 4 : 12 Lap/Rep low
Set 5 : 4 Lap/Rep up
Set 6 : 3 Lap/Rep up
3:
Set 7 : 12 Lap/Rep up
Set 8 : 3 Lap/Rep drop 6"
Set 9 : 2 Lap/Rep low setting

Dumbbell Lateral Raise 20

Set 1 : 15x10
Set 2 : 10x12
Set 3 : 10x12
Set 4 : 10x12

-Strict form, do not use any trap muscles

Cage Presses 107.67
-explosive

Set 1 : 95x4
Set 2 : 85x5
Set 3 : 85x2
Set 4 : 75x4
Set 5 : 65x6

-Way weak on these this weak. My pressing was over...

Delt Destroyers 135

Set 1 : 45x60 18" ROM NO PAUSES
Set 2 : 25x30 18" ROM 3 pauses
Set 3 : 10x12 Full ROM no pauses

Edit: Today was the first time I did not pause once on the first 60. It was a goal since I confessed in Kats log that I've never not paused. It hurt like hell.

Seated Calf Raise 403.75
-2 drop sets

1:
Set 1 : 237.5x21 PR
Set 2 : 180x10
Set 3 : 135x10
Set 4 : 90x16
Set 5 : 45x25
2:
Set 6 : 225x18
Set 7 : 180x10
Set 8 : 135x10
Set 9 : 90x10
Set 10 : 45x15
 
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wasme said:
Nice one Thomas, the ladder pushups are no joke are they!
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I like them. I had to be careful and not pull my elbows in too much or it would really hit my triceps. I think I found a good stance for chest pump. On the final sets I had to actually catch myself with my chest because I just couldn't push myself away.
 
You're an animal! I can't believe you made it through all 60!! Awesome job!
 
Finally an off day...
 
After yesterday's lifting, you deserve a day off. Wow!
 
Thanks y'all. It was back to work today. :(
 
Woke up before 2 and did not fall back asleep until right before my alarm went off.

It's going to be a long day...
 
RegisterJr said:
Woke up before 2 and did not fall back asleep until right before my alarm went off. It's going to be a long day...
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Oh no!!! I hate when that happens! :(
 
Back heavy:

-one minute rest between every set

Barbell Bent One Arm Row 107.67

Set 1 : 45x10
Set 2 : 45x10
Set 3 : 75x8
Set 4 : 85x8
Set 5 : 75x8
Set 6 : 70x8

Smith Machine Bent Over Row 270

- explosive

Set 1 : 135x6
Set 2 : 185x6
Set 3 : 205x6
Set 4 : 225x6 -I lost explosiveness after the third rep.

DB Lat Pullover: Bent Arm 100

Set 1 : 70x10
Set 2 : 75x10
Set 3 : 70x10
Set 4 : 65x10

Dumbbell Shoulder Shrug 86.67

-Three second hold at the top

Set 1 : 65x10
Set 2 : 65x10
Set 3 : 65x10

Reverse Banded Deadlifts 378

-Explosive 3 to 4×3, then 20 to 25 explosive.

Set 1 : 225x3
Set 2 : 315x3
Set 3 : 315x5 -wraps added
Set 4 : 315x6
Set 5 : 225x18

-i'll have to play around with what my max effort three times explosive is. Also, I have to play around the band placement. I don't think I got the "float" high enough. Breezy says he puts his just below his knee but mine was only a few inches off the floor. Either way, these destroyed my butt.

Seated Calf Raise 400
-1 Drop set

Set 1 : 240x20 PR
Set 2 : 180x10
Set 3 : 135x10
Set 4 : 90x10
Set 5 : 45x35


love2liftkat said:
Oh no!!! I hate when that happens! :(
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You know what I was thinking about while laying there? Whether or not I was going to hit PR on Meadows Rows, and there were none today. :(
 
Congrats on the PR. Your calves must be looking swole! Strong numbers Thomas!
 
RegisterJr said:
You know what I was thinking about while laying there? Whether or not I was going to hit PR on Meadows Rows, and there were none today. :(
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Aww really? That stinks! You had super strong pulls today! Maybe next time you can do meadows!
 
kenpoengineer said:
Congrats on the PR. Your calves must be looking swole! Strong numbers Thomas!
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Thanks Mark! Strength on calves go up every time I use them.

love2liftkat said:
Aww really? That stinks! You had super strong pulls today! Maybe next time you can do meadows!
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Thanks! He adds them in plenty, and I suppose two weeks off from them are warranted.

wasme said:
Sounds like you are night was similar to mine - couldn't sleep.

Nice job on the reverse band deads!
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It's catching up to me now. So tired.

Thanks Simon!
 
[video=youtube;P6bUARJ3NSM]https://www.youtube.com/watch?v=P6bUARJ3NSM[/video]

This video might help your band setup. I had to watch it twice, but it sure did mine. The biggest thing I picked up is that the bar should ALWAYS have tension on it. This means that a Reverse Band set will always be taking a smidge of weight off the bar, even at the top at lockout. Good stuff on how to micro adjust tension & balance it between sides, as well as orient which way the bar will pull out of the rack when you unrack it.
 
Hyde said:
It's so boring & long, but I promise it's worth it.
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I'll have to watch this on the way to work.

Sadly, the bands I have I don't believe are strong enough for that but I'll play with them. I lost tension (help) at about knee height.

Nothing buying some new bands can't help with. As always Hyde, thanks.

My traps are so tight this morning. I love this feeling. They haven't felt like this since the last time I did high rep deads. 8/

I'm really glad to have them back in, and I hope I didn't look like a crossfitter doing them so fast yesterday.
 
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Bench Press Machine 245
SS/ with O&B Bands x8

Set 1 : 70x10
Set 2 : 85x10
Set 3 : 115x12
Set 4 : 130x12
Set 5 : 145x12
Set 6 : 160x12
Set 7 : 175x12

-Have an arched back at flex. Next time, after my warm-up sets, I need to start with 175. I've not done a whole lot of these I didn't know where exactly to start at. He calls for the 12th rep to be barely doable with palms facing each other.

Dip 1.37
SS/ with O&B Bands x8

Set 1 : 1x11
Set 2 : 1x10
Set 3 : 1x10
Set 4 : 1x10


SUPER SET:
Immediately go to the swings with the same weight. I started with my back at about 45° from the floor, then 90° for the swings.

Dumbbell Bent Over Delt Raise 45

Set 1 : 30x15
Set 2 : 25x15
Set 3 : 20x15
Set 4 : 15x15

Bent Over Hang & Swing 60

Set 1 : 30x30
Set 2 : 25x30
Set 3 : 20x30
Set 4 : 15x30

-There were lots of pauses on these. It burned so bad.

Spider crawls were for a duration of 45 seconds. The number of laps logged are the number of over and back bands that I was able to do immediately afterwards. These really did my shoulders in, and I got some crazy looks, but these are legit.

Spider Crawl N/A Set 1: 6 Lap/Rep
--
Set 2: 4 Lap/Rep
--
Set 3: 4 Lap/Rep
--
Set 4: 3 Lap/Rep
--

I added this next drop set in because I had lots of time left. It's one drop set, and I started at the very top moving down two notches until I got all the way to the bottom

Cable Rope Face Pull 93.33

Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 70x10
Set 5 : 70x10
Set 6 : 70x10
Set 7 : 70x10
Set 8 : 60x10
Set 9 : 60x10
Set 10 : 60x10
 
Yeah buddy! Way to make muscle!
 
Dang beast man, look at you go! You already destroyed them once this week! I don't know how you did it that soon!!
 
kenpoengineer said:
Yeah buddy! Way to make muscle!
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I hope so...lol

love2liftkat said:
Dang beast man, look at you go! You already destroyed them once this week! I don't know how you did it that soon!!
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His current routine I'm trying calls calls for chest 2xWeek. I hope to see some gainz.

wasme said:
Nice... I like the dropset added in
Hyde thanks for the video.
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Thanks y'all, my traps and rear delts are soooo sore. I don't remember then being this fatigued in a while...
Hyde said:
Bet those supersetted hang n' swings were murder! Nice work powering through.



Learn, Teach, Lead - amirite? We're all in this together.
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The hang and swings fooling the delt raises were so tough. I paused on several occasions no matter how light the weight kept getting.

The video was very helpful. I'm going to have to get creative with my bands when tacking them up. I guess I need to go to the top of the cage. On the deads yesterday they weren't even touching the bar when I was about knee high.
 
Just below my ankle was real sore yesterday. I have no clue why. I haven't done legs and u didn't even do calves yesterday.
 
RegisterJr said:
Just below my ankle was real sore yesterday. I have no clue why. I haven't done legs and u didn't even do calves yesterday.
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You've completed some intensive legs workouts lately. Maybe it's a growing pain?
 
Heavy arms--

Superset one:

Cable Rope Triceps Pushdown 182
-Flex hard at bottom

Set 1 : 70x10
Set 2 : 130x12
Set 3 : 120x12
Set 4 : 120x12
Set 5 : 110x12

Dumbbell Alternate Bicep Curl 49
-3 to 4 second negative

Set 1 : 20x5
Set 2 : 35x12
Set 3 : 30x12
Set 4 : 25x13
Set 5 : 25x12

Superset two:

Barbell Curl 120.33
-Controlled movement, never let my arm go straight down to keep constant tension on the bicep.

Set 1 : 85x8
Set 2 : 95x8
Set 3 : 85x8
Set 4 : 85x8

Dip Machine 253.33
-Explosive with a three second negative, do not lock out.

Set 1 : 180x8
Set 2 : 200x8
Set 3 : 180x8
Set 4 : 160x8

Superset three:

EZ Bar Decline Triceps Extension 105

-don't let your elbows point in, only go to three-quarter lockout. I alternated between inside and outside grip placements.

Set 1 : 60x15
Set 2 : 70x15
Set 3 : 70x15
Set 4 : 70x15

Dumbbell Alternate Hammer Curl 61.5
-Slow movements here, hard flex at the top. Do not swing at all.

Set 1 : 45x11 drop
Set 2 : 35x4
2
Set 3 : 40x8 drop
Set 4 : 35x4 drop
Set 5 : 30x4
3
Set 6 : 30x8 drop
Set 7 : 25x7
4
Set 8 : 25x15

I was drenched with sweat at this time...

ADDED:


Seated Calf Raise 392

-Heaviest weight is straight toed, once I dropped to 180 I alternated toes out and toes pointed in.

1:
Set 1 : 245x18 (2 from a PR)
Set 2 : 225x4
Set 3 : 180x8
Set 4 : 135x10
Set 5 : 90x15
Set 6 : 45x30
2:
Set 7 : 225x16
Set 8 : 180x10
Set 9 : 135x15
Set 10 : 90x15
Set 11 : 45x35

Superset four:

RT arm bi then tri, then LT arm.
1 Drop Set...

Outside Bicep Curl Machine 168

Set 1 : 120x12
Set 2 : 100x8
Set 3 : 80x10
Set 4 : 60x12

Leaning Palm Alternating Kickbacks 112

Set 1 : 80x12
Set 2 : 60x5
Set 3 : 40x4
 
Very strong arms/calves!! How did you like the decline extensions? How did your foot hold up for calves?
 
love2liftkat said:
Very strong arms/calves!! How did you like the decline extensions? How did your foot hold up for calves?
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Thank you Kat!

The 60 felt really light and the 70 started out that way, but I got a crazy pump by the end and am already feeling DOMs.

He recommended a slight decline, so I took a flat bench and put 2 25-plates under one end to give it about a 4-5 inch raise.

He also says that heavy skulls are a great way to destroy your elbows, hence why he put them last when your triceps are already kinda burnt.

Ankle felt fine, really. Still unsure what caused the pain. May have just bump-n-bruised it.
 
That's great! Hhmmm great idea! I never thought about putting the plates under the bench! I just used our bench that has a slight decline but your's would probably be more accurate for what he's intending! Glad your ankle is better! I'm bad about bumps/bruises! Lol
 
love2liftkat said:
That's great! Hhmmm great idea! I never thought about putting the plates under the bench! I just used our bench that has a slight decline but your's would probably be more accurate for what he's intending! Glad your ankle is better! I'm bad about bumps/bruises! Lol
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At some point during the MD routine you're doing he'll suggest 1 plate on DB presses. He didn't recommend it today, but some couple was using our only decline bench as a place to hold their towels.
 
Ahh ok...good to know!...Really? You're too nice! You should've asked to use it! Lol
 
love2liftkat said:
Ahh ok...good to know!...Really? You're too nice! You should've asked to use it! Lol
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I would've had to move it to where the bench was anyway, so no biggie.
 
wasme said:
Great workout Thomas, I feel lazy now after reading that lol
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There is not a lazy none in your body. You put in work on a daily basis. You'll get yours after you feel better.
 
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