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  1. Doss

    More overhead press strength

    Start working towards dips for reps with 100+ lbs slung around your waist. Bill Starr wrote a fairly informative essay about increasing OHP strength and advocated heavy dips as the best assistance exercise for that movement. It makes sense to me - if you're trying to lock out near maximal...
  2. Doss

    training after being sick?

    I'd ease into it, man. If I miss time at the gym, my first session back is usually fairly relaxed. Moderate to high reps to get your connective tissues revved back up and maybe some cardio if you feel up to it. Don't be that sick guy in the gym, though. If you need a few more days rest its not...
  3. Doss

    Increasing Cardio "Density" for Conditioning

    I like kettle ball work, but I don't use it as much as I know I should. I'll experiment a little. I don't have access to a prowler, but I'm pretty tight with the owner of my gym so I'll drop a suggestion and see if he could add it to the armory. Thanks for the input, guys.
  4. Doss

    Increasing Cardio "Density" for Conditioning

    Interesting things to think about. After some thought I think I'll experiment with this on the stair-master or some other machine. I do have access to a lot of different cardio equipment at my gym, and with the stair-master I could adjust the intensity directly and keep the duration at 20...
  5. Doss

    Increasing Cardio "Density" for Conditioning

    I was wondering what the response would be to increasing intensity of cardio sessions, but not duration, as it pertains to conditioning in a competitive bodybuilder. If you're familiar with the concept of density in the weight room you'll know it means doing more work in the same period of time...
  6. Doss

    Best workouts to cut fat??

    Diet will be the most important factor, so make sure it's on point. If you need advice, you can ask for it or post-in/ read through the nutrition forum. As for workouts, you could start cutting down your rest intervals to 30-45 seconds and maybe incorporate some circuit work to keep your heart...
  7. Doss

    in need of a 3day full body workout

    Madcows 5x5 is a good 3 day full body.
  8. Doss

    Can we fix this, AM? (shoulder impingement)

    I'd second squatting with a thumbless grip if it doesn't bother you. I notice some agitation if I don't do that. Seated power cleans are one of my favorite movements for the external rotators, you might want to think about adding them into your program. Link below shows the movement if you're...
  9. Doss

    Workouts

    No, Rodja, he's gonna put 520 lbs on his deadlift this year! Seriously, though, stove, you should look into a more structured program. If you're looking for a good 5x5 progression you could look into Madcows 5x5. There's an Excell spreadsheet linked below into which you can put your current...
  10. Doss

    Needing advice

    I'm a big fan of a cup of coffee before a workout. Personally, it works better than any of the pre-workouts I've tried and I don't get jitters or crash mid-workout. You should definitely give it a try. As Sean said, you need to buy your protein in bulk, as well as as much of your food. If you...
  11. Doss

    Starting Strong man 5x5 program

    What are you doing to supplement your lack of heavy squats? If you have access to a hex bar, I think a hex bar deadlift is about the closest movement I can think of to a squat.
  12. Doss

    Alternatives?

    I train bis with back, and chest with tris, but also hit arms after shoulders. On back/bi or chest/tri days where the arm muscle is already pre-exhausted I usually train with higher volume. It's hard to do heavy, heavy curls after rowing your ass off, so I get done with back and then do 5-7...
  13. Doss

    How do guys in jail get so jacked?

    ^ Yep. My father ran a corrections facility for a number of years, and I remember reading that although the food is pretty sh****, they can get a large number of calories and the macros inmates are getting are not terrible. As godfather said, 3 square meals and plenty of prison lounging could be...
  14. Doss

    Training till Failure?

    I can't comment on how it affects local or systemic levels of IGF-1/GH or hormonal anabolism, but in my experience personally and as a trainer, training to failure certainly has a place in the gym. As others have said, I wouldn't advocate going to failure on heavy compounds where compromises in...
  15. Doss

    Starting Strong man 5x5 program

    Good luck, buddy. I got done with a 5x5 routine a few weeks ago and it did some good things for me. What kind of supps are you taking? I wouldn't recommend anything other than some protein and possibly creatine if you feel like you need it. I'm sure you've heard/read this, but your money would...
  16. Doss

    Pre-Contest Weekly Log

    Many thanks! Couldn't have done it without your awesome product!
  17. Doss

    Pre-Contest Weekly Log

    Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed Pics from the show. Just realized that I didn't get them up! Starting prep for my next show here in about 3 weeks.
  18. Doss

    Pre-Bulk Critiques (Pics from last show)

    For sure. I'm looking at competing again in March or April, so everything is appreciated! Gotta come in leaner, drier, bigger every time, right? ;)
  19. Doss

    Pre-Bulk Critiques (Pics from last show)

    Thanks for the feedback, man! Legs are coming along nicely - I've put about 3 inches on them and I've still got striations peaking through. Calves are coming, but slowly. Good tip on the arms, I'll start training them a bit harder!
  20. Doss

    Getting frustrated!!!

    Personally I feel the upper chest fibers the most when doing wide grip, incline smith guillotine presses. I set the bench about 2 stops back and get set up so that the bar comes right down to the base of my throat. With a wide grip and a focus on the part of the pec you want to train, I've found...
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