Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Building Back Up

GreenMachineX said:
Flat BB Bench 4 x 5, 5, 5, 6 x 225
CG Hammer Incline Press 3 x 10 x 90
Cable Upright Row 3 x 12, 10, 12 x 42.5
Oh Cable Extension 3 x 10, 7, 8 x 35

Bench is coming along nicely. I might have been able to do 7 on that last set, but without a spotter wasn't confident and leaving 1 rir probably beat anyway. It's funny to be how hard that incline Smith press was, but like @MrKleen73 said, it worked the triceps and middle upper chest very well. Pretty sure my tris will be wrecked for a few days.
Click to expand...
Flat Bench 4 x 6 x 225
CG Hammer Incline Press 12x90, 3 x 8, 8, 7 x 130
Cable Upright Row 3 x 12 x 42.5
Double Cable Pressdown 3 x 10, 9, 8 x 3
Decline Lateral Raise (left arm only) 10 x 5lb

Adding reps every week to bench now. Think I went too heavy on hammer press though because I ended up not feeling what was supposed to be working the last 2 sets. Going to add a set of Lateral raises to my left arm only every workout also because it's significantly smaller then my right.
 
I really struggle with all incline work. I love it, but every other time I do it I get some weird strains in my left shoulder through bicep. I am pretty sure it's a form issue since i'm largely untrained on incline though so I keep trying to throw it in. I've probably done more incline press in 2023 than the previous 40 years combined lol
 
Dustin07 said:
you know, I'm drawing a blank and don't really know anything about that. what happened?

how you feeling today?
Click to expand...
It happened before I started logging, but about a month after my first round of covid. I'm not sure if it was only b vitamins, but also a combination of that and testosterone dose too high (which is why I went so low for so long because I didn't know what really went wrong).

Basically, methylated b vitamins are no good for me, and I tolerated them for several years, but after covid every dose felt like bad meth and lasted for a full 24-36 hours. Ended up in the ER with crazy high BP, massive chest pain, couldn't take full breaths, couldn't sleep, etc. I'm thinking covid changed my brain chemistry somehow. I've since found out I have double COMT mutations and I'm guessing covid broke it further. COMT and MAO are good the brain break down catecholamines like dopamine.

Anyway, after that experience, kept trying different stuff and trying to go back to what worked for years, it was just a bad several months over silly stuff. I mean, a few hundred micrograms of methylfolate and methylcobalamin and I go off the deep end? It feels ridiculous to even type. So that's why you see so much experiments with vitamin and diet combinations in my thread. And the reactions weren't just to b vitamins, foods and other vitamins do it too. 10mg zinc and I ain't sleeping a wink. A couple days of spinach and broccoli and I'll have bizarre muscle cramping/burning with any physical activity.

Feel pretty good today! A little fatigue but I'll take that one a headache any day.
 
Dustin07 said:
I really struggle with all incline work. I love it, but every other time I do it I get some weird strains in my left shoulder through bicep. I am pretty sure it's a form issue since i'm largely untrained on incline though so I keep trying to throw it in. I've probably done more incline press in 2023 than the previous 40 years combined lol
Click to expand...
I hear ya! We can't look like Arnold without some incline press amirite? Lol
 
@Dustin07 do you get the same thing with DB Incline, Machine Incline, and things like Hammer Strength Incline pressing too or mostly with the barbell version? Also have you tried lower inclines? It doesn't take a ton of incline to target the upper pecs so you might try varying the incline and see if you have a sweet spot.
 
MrKleen73 said:
@Dustin07 do you get the same thing with DB Incline, Machine Incline, and things like Hammer Strength Incline pressing too or mostly with the barbell version? Also have you tried lower inclines? It doesn't take a ton of incline to target the upper pecs so you might try varying the incline and see if you have a sweet spot.
Click to expand...

generally yeah they're all the same. I keep looking at all my incline options and the seats are all fixed position so not adjustable with the exception of a db incline, haven't given that a try in a long time so maybe I'll throw those in this weekend!
 
GreenMachineX said:
Squat 5x205, 5x235, 5x265
BB Row 12x95, 10x115, 8x135
Facepulls 3 x 10 x 10
DB Curls 3 x 8 x 25's

Slept pretty bad last night, but thought I was feeling good until I did the first squat at 205. Still did the prescription of 5 x 265 as top set, but wasn't going to attempt amrap. Afterwards, whole body felt wrecked and unstable so I didn't finish bb rows. This keeps happening on this particular workout day.
Click to expand...

Squat 3x225, 3x255, 5x285 (amrap)
BB Row 12x135, 3 x 10 x 145
Facepulls 12x5, 2 x 10, 12 x 10
Incline DB Curls 3 x 10, 8, 8 x 25's

Much better workout than last time I did this. Actually able to work squats and rows effectively. I think that last set of Squat was 1 rir, maybe 0 though. Eating extra carbs today to hopefully compensate. I think the Facepulls are a waste of time for me...can't really feel what's supposed to be working, but with my persistent shoulder issues I feel like I should be doing them. I don't know.

@Dustin07 did I catch your Squat yet?!
 
GreenMachineX said:
Right on. Thanks. Set a PR so I have a new target for next week!
Click to expand...
funny thing is we had bright blue skies yesterday, massive overcast today and I'm DRAGGING my butt. gonna hit my preWO in a few minutes and head out to give it a try.

since I PR'd my bench this week I was thinking about applying the same approach to squats. Maybe test some heavy reps today to see where I am, then a few weeks of banded high volume stuff, then test again. I feel like the banded work helped a lot on the bench so I want to throw it in more with squats and pulls too
 
Dustin07 said:
funny thing is we had bright blue skies yesterday, massive overcast today and I'm DRAGGING my butt. gonna hit my preWO in a few minutes and head out to give it a try.

since I PR'd my bench this week I was thinking about applying the same approach to squats. Maybe test some heavy reps today to see where I am, then a few weeks of banded high volume stuff, then test again. I feel like the banded work helped a lot on the bench so I want to throw it in more with squats and pulls too
Click to expand...
Right on. I'll be following along.

Sorry to hear about the overcast. Hopefully the Pre can make up for it.
 
Have you watched any instructional videos on how to do Facepulls?

For what you are benching, your facepull numbers are extremely underdeveloped. Which would help explain some of the shoulder discomfort/issues. So I do think you should probably invest some effort into learning them and practicing more, BUT there are other great ways to attack & bring up the rear delts.

Band Pullaparts tend to be very foolproof in execution - 3x30 with 60 seconds rest between at the end of a training day will really add volume there fast.

Reverse Pec Deck machine is the best way to get them strong IMO, as it really lets you load them up, but it’s the easiest exercise for them to kind of cheat ROM or jerk the weight around.

Seated bent over DB flyes for sets of 12-20 usually let you feel it in the rear delt pretty well and you can do them at home at night, just like Pullaparts, if you want.

Lastly, you can look up DB Ys & Ts laying on an incline bench if you need some more shoulder stability - these are 100% about form & effort, not load, super tiny DBs for this.

Train rear delts 3 different ways over 3 times a week, and they will get stronger quickly and help your shoulder health and probably your bench!
 
Hyde said:
Have you watched any instructional videos on how to do Facepulls?

For what you are benching, your facepull numbers are extremely underdeveloped. Which would help explain some of the shoulder discomfort/issues. So I do think you should probably invest some effort into learning them and practicing more, BUT there are other great ways to attack & bring up the rear delts.

Band Pullaparts tend to be very foolproof in execution - 3x30 with 60 seconds rest between at the end of a training day will really add volume there fast.

Reverse Pec Deck machine is the best way to get them strong IMO, as it really lets you load them up, but it’s the easiest exercise for them to kind of cheat ROM or jerk the weight around.

Seated bent over DB flyes for sets of 12-20 usually let you feel it in the rear delt pretty well and you can do them at home at night, just like Pullaparts, if you want.

Lastly, you can look up DB Ys & Ts laying on an incline bench if you need some more shoulder stability - these are 100% about form & effort, not load, super tiny DBs for this.

Train rear delts 3 different ways over 3 times a week, and they will get stronger quickly and help your shoulder health and probably your bench!
Click to expand...
When I went through rehab for my shoulder, I could barely do Y's and T's with just my arms lol.

Should I ditch the reverse cable flies for all these exercises, or keep those too?

For reference, my left rear delt and possibly infraspinatus were completely shut down for a very long time. You know how you can see your rear delt at least activate when you lift your arm to the side? I still have to 100% tell my rear delt to activate when my lift my left arm to the side, or I get shoulder pain, every time. It's pretty annoying.
 
GreenMachineX said:
When I went through rehab for my shoulder, I could barely do Y's and T's with just my arms lol.

Should I ditch the reverse cable flies for all these exercises, or keep those too?

For reference, my left rear delt and possibly infraspinatus were completely shut down for a very long time. You know how you can see your rear delt at least activate when you lift your arm to the side? I still have to 100% tell my rear delt to activate when my lift my left arm to the side, or I get shoulder pain, every time. It's pretty annoying.
Click to expand...

If you struggle to use your hands for Ys & Ts, that’s absolutely what you should be doing.

And you should be doing that mental activation work, going through reps doing that, all the time to rebuild that neural pathway. Like every day drill that.

The greater the deficit, the greater the frequency should be because the stress you can impose is so minimal and easy to recover from.
 
Hyde said:
If you struggle to use your hands for Ys & Ts, that’s absolutely what you should be doing.

And you should be doing that mental activation work, going through reps doing that, all the time to rebuild that neural pathway. Like every day drill that.

The greater the deficit, the greater the frequency should be because the stress you can impose is so minimal and easy to recover from.
Click to expand...
Good call. I actually completely forgot about the Y's and T's until you mentioned it. I'll implement that daily.
 
Minimal, if any, PEM today! That was with an amrap of squats and pretty heavy work on rows too.

Other factors:
-No supplemental magnesium
-500mcg cyano b12 with breakfast
-lots of carbs from enriched rice and a pretty big piece of pound cake lol
-no veggies

Barely sore from anything also, so I'm going to increase the volume of accessories a little more making it 4 sets for all exercises. It's a good day.

@Dustin07 it's overcast here today, predicting storms tonight. I might be ridiculously sensitive a ton of things, but I don't think weather.
 
Congrats on that squat PR and feeling good after it!
 
GreenMachineX said:
-lots of carbs from enriched rice and a pretty big piece of pound cake lol
-no veggies

Barely sore from anything also, so I'm going to increase the volume of accessories a little more making it 4 sets for all exercises. It's a good day.

@Dustin07 it's overcast here today, predicting storms tonight. I might be ridiculously sensitive a ton of things, but I don't think weather.
Click to expand...

all good things man, that's fantastic. Maybe you are sensitive to low carbs the way I am. cutting carbs to hit a caloric deficit historically has given me very similar symptoms to your PEM as well...

Today is day 2 of massive overcast + rain and my system has adjusted to it again so I feel normalish. it's always the first day of a heavy weather system after a couple days of blue skies that knocks me on my ass.
 
Dustin07 said:
all good things man, that's fantastic. Maybe you are sensitive to low carbs the way I am. cutting carbs to hit a caloric deficit historically has given me very similar symptoms to your PEM as well...

Today is day 2 of massive overcast + rain and my system has adjusted to it again so I feel normalish. it's always the first day of a heavy weather system after a couple days of blue skies that knocks me on my ass.
Click to expand...
How did you lose 40 plus pounds without a caloric deficit, or did you just feel bad the whole time?

Overcast and rain makes me feel like relaxing, but I like that feeling sometimes because in general, we as a family run hard constantly.

Have you looked at Smolov squat program?
 
GreenMachineX said:
How did you lose 40 plus pounds without a caloric deficit, or did you just feel bad the whole time?

Overcast and rain makes me feel like relaxing, but I like that feeling sometimes because in general, we as a family run hard constantly.

Have you looked at Smolov squat program?
Click to expand...

“Never go full Smolov”

- Tropic Thunder, basically
 
GreenMachineX said:
Standing OHP 4 x 8, 7, 7, 6 x 135
Neutral Grip Pullup 5, 5, 5, 1 5-sec. static hold at top + negative
Lateral Raise 3 x 10 x 17.5's, 14 x 10's
BB Shrug 8x135, 8x155, 2 x 8 x 175
Incline DB Curl 3 x 7, 6, 5 x 30's
Skullcrushers 2 x 8 x 50

Added 1 rep to OHP...total...
Invalid Link Removed

Other notes:
I was still sore from the facepulls oddly enough, and wondering if that hindered my OHP as I could feel it every rep. Might need to back down on Lateral Raise as I'm heaving it more then I'd like. Skullcrushers are fun 😆
Click to expand...

Standing OHP 4 x 8, 7, 7, 7 x 135
Neutral Pullup 5, 4, 4, 4
DB Lateral Raise 4 x 10 x 15's
BB Shrug 10x155, 3 x 8, 8, 6 x 165
Skullcrushers 3 x 8, 8, 7 x 50
DB Curl 1 x 12 x 25's

OHP moving up much slower than bench. Maybe I need a few sets of machine OHP on another day?
 
GreenMachineX said:
Standing OHP 4 x 8, 7, 7, 7 x 135
Neutral Pullup 5, 4, 4, 4
DB Lateral Raise 4 x 10 x 15's
BB Shrug 10x155, 3 x 8, 8, 6 x 165
Skullcrushers 3 x 8, 8, 7 x 50
DB Curl 1 x 12 x 25's

OHP moving up much slower than bench. Maybe I need a few sets of machine OHP on another day?
Click to expand...

Pressing responds better to frequency than anything! It’s the smallest muscles and lightest big lift; the more pressing you can tolerate the better odds you’ll have raising it.

Especially based on that article on frequency and strength from Greg Nuckols linked off the one you posted on hypertrophy. Overall, lower body lifts don’t improve too much going to greater than 1x weekly frequency, while benching showed obvious trending at least through 4x weekly, overall. Of course individual limitations apply, but if you add a pressing instance weekly it will probably help.
 
Hyde said:
Pressing responds better to frequency than anything! It’s the smallest muscles and lightest big lift; the more pressing you can tolerate the better odds you’ll have raising it.

Especially based on that article on frequency and strength from Greg Nuckols linked off the one you posted on hypertrophy. Overall, lower body lifts don’t improve too much going to greater than 1x weekly frequency, while benching showed obvious trending at least through 4x weekly, overall. Of course individual limitations apply, but if you add a pressing instance weekly it will probably help.
Click to expand...
Right on. I'll add that to my upper push workout. Thanks.
 
GreenMachineX said:
How did you lose 40 plus pounds without a caloric deficit, or did you just feel bad the whole time?

Overcast and rain makes me feel like relaxing, but I like that feeling sometimes because in general, we as a family run hard constantly.

Have you looked at Smolov squat program?
Click to expand...
I spent my senior year trying to gain weight eating as much food as I could for football. I did running start, (college instead of high school in 12th grade) entered the workforce at 17, and kept eating like I was playing football. Started a business at 19, got married at 20, and realized I was a fat ass when I got winded running out to the warehouse and back to check on something when I had a customer on hold.

The caloric deficit from fat ass to fit was easy. Cut out the ice cream, nachos, mt dews, and started running like I was in wrestling again. Competing in 3-5 5ks a year, lifting every afternoon and doing cardio every morning before work.

Honestly at that point 3,000 calories was probably a deficit lol

But also I was 20, 242lbs, and potentially entering my prime so my timing to get back into shape was lucky. Had I waited ten or 20 years it probably would have been a bitch.
 
Dustin07 said:
I spent my senior year trying to gain weight eating as much food as I could for football. I did running start, (college instead of high school in 12th grade) entered the workforce at 17, and kept eating like I was playing football. Started a business at 19, got married at 20, and realized I was a fat ass when I got winded running out to the warehouse and back to check on something when I had a customer on hold.

The caloric deficit from fat ass to fit was easy. Cut out the ice cream, nachos, mt dews, and started running like I was in wrestling again. Competing in 3-5 5ks a year, lifting every afternoon and doing cardio every morning before work.

Honestly at that point 3,000 calories was probably a deficit lol

But also I was 20, 242lbs, and potentially entering my prime so my timing to get back into shape was lucky. Had I waited ten or 20 years it probably would have been a bitch.
Click to expand...
Ohhh, that makes more sense.
 
GreenMachineX said:
Ohhh, that makes more sense.
Click to expand...
That said... Now at 40, I have managed to piss off every woman in my life losing 5-8lbs in ten days via this ADF and I'm in love with the primal engagement of fasting. The muscle sparing aspects, the mental engagement, the change in perspective and sadly, the near instant gratification.
 
GreenMachineX said:
Weight: 223 😆

CG Bench 4 x 8, 7, 6, 7 x 165
DL Deload 5x135, 5x205, 5x265
Inverted Row 4 x 5
Reverse Cable Flies 3 x 12, 10, 8 x 4
Incline DB Curl 3 x 10, 8, 8 x 25's

Decided to deload the DL after the PEM and insomnia shenanigans last week. Also, walked in feeling strong, but just felt weak with 5x265. @MrKleen73 jinxed me lol. Pushed everything else 0-2 rir. Seems like the quick linear progress has slowed down a little.
Click to expand...
GreenMachineX said:
CG Bench 4 x 9, 8, 7, 8 x 155
DL 5's Week 5x265, 5x305, 6x345 (AMRAP)
Inverted Row 6, 6, 6
Reverse Cable Flies 3 x 10-12 x whatever
DB Curl 3 x 10 x 25's


Something weird is going on. This is several weeks in a row where my DL and squat feel weaker than 3 months ago. My bodyweight isn't any different really; I'm a little leaner so that means I have more muscle somewhere if my bodyweight is about the same. My upper body is definitely stronger. I had to really grind out that last DL to at least match my last 345 amrap. Granted, I did sets of 5 for 5's week leading up to it where I did 3's last time, but if I'm stronger, that shouldn't have mattered. Couple thoughts...

-all the new incline walking is hurting my lower body progress, or even costing my strength
-leaning up with more muscle in my upper body only (maybe?)
-5/3/1 just isn't for me?
-possibly didn't eat as many carbs over the weekend as I used to
-need a more complete deload (but upper body is getting stronger?)
-maybe my lats/back don't like higher volume
-heavier shrugs on Saturday partially bent over taxed me more than I realize

Any thoughts?

Lastly, this one *might* just be a form thing. On CG Bench, my right pec gets almost cramped and far more pumped than my left. Possibly going to heavy and don't realize my form is suffering. Not sure.
Click to expand...
Bodyweight: 224

CG Bench 4 x 7, 7, 7, 6 x 155
Deadlift Max 1 x 315, 365, 390, 405, 415, 425
Machine OHP 2 x 10 x 70
Reverse Cable Flies 3 x 10 x 4
Incline DB Curl 3 x 8, 8, 6 x 30's

425 DL PR! At this bodyweight, I think I'm really close to my all time best PR. When I got 475 and 525, I was around 235-245. Either way, this is the most I've done since the 6 month layoff last year. Yay.

Other notes: skipped Inverted row after the max DL because it's still pretty sore from Saturday and figure maxing is enough. Lowered the CG Bench to really focus on form.
 
So even though I maxed on DL yesterday, I slept very well and feel pretty good today! Maybe alittle fatigue, but that's it! Praise God...no joke.
 
GreenMachineX said:
Flat Bench 4 x 6 x 225
CG Hammer Incline Press 12x90, 3 x 8, 8, 7 x 130
Cable Upright Row 3 x 12 x 42.5
Double Cable Pressdown 3 x 10, 9, 8 x 30 (or 35)
Decline Lateral Raise (left arm only) 10 x 5lb

Adding reps every week to bench now. Think I went too heavy on hammer press though because I ended up not feeling what was supposed to be working the last 2 sets. Going to add a set of Lateral raises to my left arm only every workout also because it's significantly smaller then my right.
Click to expand...

Flat Bench 4 x 7, 6, 6, 6 x 225
Incline CG Hammer Press 8x90, 3 x 8, 8, 10 x 100
Cable Upright Row 12x42.5, 10x50, 8x57.5
Double Cable Pressdown 3 x 10, 10, 12 x 30.

Slept like garbage and been up since 3:30am again...so feeling quite rough today, but still managed to add a rep to Bench...sloppy form on the last few reps of last set though. I didn't note it up top, but after about 30 seconds from the last set, I did 1 more pretty slow but perfect rep out of stubbornness 😆

Upright Row moving up. Triceps pressdowns still struggling around the same level.

Otherwise, I've taken assessment of my physique deficiencies, and really my side delts and upper traps need the most improvement...maybe biceps too but not as concerned. I'm considering dropping to only 2 latissimus movements per week (excluding DL if that counts) and adding another Shrug movement in the week.

Day 1: Standing OHP, Pullup, Shrugs, Lateral Raise, Skullcrushers (maybe curls)

Day 2: CG Bench, DL, Machine OHP, Reverse Flies, Curls

Day 3: Flat Bench, Incline CG Hammer Press, Upright Row, Pressdowns

Day 4: Squat, BB row, Shrugs, Facepulls, Curls

4 sets for first 2 or 3 exercises, 3 sets for everything else. Only days 3 and 4 are ever back to back at this point.

Anyone have any thoughts?
 
Make sure the upright rows on day 3 are with a wider grip so it stays more in the side delt. If you take a close grip or lower the bar too far you will shift it into the trap more, which isn’t as useful since you are going to be shrugging the next day anyway.
 
Hyde said:
Make sure the upright rows on day 3 are with a wider grip so it stays more in the side delt. If you take a close grip or lower the bar too far you will shift it into the trap more, which isn’t as useful since you are going to be shrugging the next day anyway.
Click to expand...
Good call. Thanks.
 
How long have your pressdowns been stagnant? Reason I ask is I know we recently added in that Incline CG HS Press on Day 3 about 3-4 weeks ago which is going to add more volume to your triceps, so it may be going stagnant due to the new stimulation it is getting from that. Just a thought. I can't remember what exercise it replaced but that could have something to do with it.

Also, if upper traps you might try overhead shrugs too. You could also add in Super ROM side raises to get both medial delts, and traps very well. Your medial delts work all the way up to about the 65 degree angle and the traps really kick in to help above 90 degree angle. If you go this route expect to need low weights.
 
MrKleen73 said:
How long have your pressdowns been stagnant? Reason I ask is I know we recently added in that Incline CG HS Press on Day 3 about 3-4 weeks ago which is going to add more volume to your triceps, so it may be going stagnant due to the new stimulation it is getting from that. Just a thought. I can't remember what exercise it replaced but that could have something to do with it.

Also, if upper traps you might try overhead shrugs too. You could also add in Super ROM side raises to get both medial delts, and traps very well. Your medial delts work all the way up to about the 65 degree angle and the traps really kick in to help above 90 degree angle. If you go this route expect to need low weights.
Click to expand...

This reminded me of the overhead plate raises; those are great if you need LOWER traps to grow (along with front delts). He probably wants upper to pop, but the overhead plates will hit the bottom/backside well.
 
MrKleen73 said:
How long have your pressdowns been stagnant? Reason I ask is I know we recently added in that Incline CG HS Press on Day 3 about 3-4 weeks ago which is going to add more volume to your triceps, so it may be going stagnant due to the new stimulation it is getting from that. Just a thought. I can't remember what exercise it replaced but that could have something to do with it.

Also, if upper traps you might try overhead shrugs too. You could also add in Super ROM side raises to get both medial delts, and traps very well. Your medial delts work all the way up to about the 65 degree angle and the traps really kick in to help above 90 degree angle. If you go this route expect to need low weights.
Click to expand...
The pressdowns have been stagnant for months, I think. I'm going to look back through my log to make sure though because I may be mistaking the weights used with what I used for Cable overhead extension. But, it might not be stagnant at all since the cg incline press definitely works my triceps more, so it may just be fatigue (maybe that's what you were saying?).

Super ROM Lateral raises basically means don't stop parallel to the floor, but keep going up?
 
Hyde said:
This reminded me of the overhead plate raises; those are great if you need LOWER traps to grow (along with front delts). He probably wants upper to pop, but the overhead plates will hit the bottom/backside well.
Click to expand...
Overhead plate raises, so you just mean high rep overhead shrugs? And yeah, I do want the upper traps to pop more, but getting more lower trap work wouldn't hurt with my constant shoulder issues...
 
GreenMachineX said:
Overhead plate raises, so you just mean high rep overhead shrugs? And yeah, I do want the upper traps to pop more, but getting more lower trap work wouldn't hurt with my constant shoulder issues...
Click to expand...

No shrugging or holds; do a front raise holding an appropriate plate but raise it greater than 90*, at least 3/4 of the way up - you will feel a pump in the lower traps if you do higher rep sets. It’s going to be less weight than the total of dbs you would use to only get to 90* or so.
 
GreenMachineX said:
The pressdowns have been stagnant for months, I think. I'm going to look back through my log to make sure though because I may be mistaking the weights used with what I used for Cable overhead extension. But, it might not be stagnant at all since the cg incline press definitely works my triceps more, so it may just be fatigue (maybe that's what you were saying?).

Super ROM Lateral raises basically means don't stop parallel to the floor, but keep going up?
Click to expand...
If you have been stagnant for that long I recommend changing that exercise for triceps. Even if it is just the attachment you use. If using a bar switch to a rope, or to overhead DB extensions, or Machine / regular Dips. So many other options just pick another exercise you can feel the stimulation in the triceps really well.

Yes, basically go up as high as you can go without bringing the weights out towards the front as Hyde mentioned around 3/4 of the way up if not a little more. Keep them out to the side. You will find you have to rotate your arm at the shoulder slightly to get higher. Also no momentum should be used it should be explosive but controlled on the way up. No swinging at the bottom or exploding so fast momentum carries you through any portion, pause for 1-2 seconds and then lower slowly. Keep your scaps retracted the whole time too! I put a video up earlier this week or last week showing the proper form and performance of it in my log.
 
just do 100 power cleans
they're awesome and you'll look awesome doing them
klokov say for big traps do power cleans for breakfast every day

Invalid Link Removed
 
Dustin07 said:
just do 100 power cleans
they're awesome and you'll look awesome doing them
klokov say for big traps do power cleans for breakfast every day

Invalid Link Removed
Click to expand...
100% agree and when I did power cleans and farmers twice per week, my traps looked the best...but those days are over...can't risk tearing my ACL again. 😔
 
GreenMachineX said:
100% agree and when I did power cleans and farmers twice per week, my traps looked the best...but those days are over...can't risk tearing my ACL again.
Click to expand...

Have you tried hang cleans? Probably better for high rep work anyway. Shouldn’t take much knee bend.
 
I blew out my ACL back in like idk, 2009 or something like that. It never occurred to me that cleans were a bad idea lol.

but yes for sure I meant hang cleans. a good medium heavy weight like 155lbs for sets to failure with hook grip until you die or grow cause those are your only options.
 
Dustin07 said:
I blew out my ACL back in like idk, 2009 or something like that. It never occurred to me that cleans were a bad idea lol.

but yes for sure I meant hang cleans. a good medium heavy weight like 155lbs for sets to failure with hook grip until you die or grow cause those are your only options.
Click to expand...
Lol well, I tore mine doing an axle clean and press (on the press which was explosive, so now no more explosive stuff that heavy).
 
weird! blew mine out snowboarding 6 months after I shattered my clavicle and got a steel plate installed from a wreck when I got back into BMX racing. I never even thought about ACL risks 😅😅 oh well injuries heal!
 
You must log in or register to reply here.
Back
Top