Didn’t finish the last two sets of reverse hyper, I failed lol. Back pumps were real.That’s a big solid DE session. Bet you’re hungry after that!
Didn’t finish the last two sets of reverse hyper, I failed lol. Back pumps were real.That’s a big solid DE session. Bet you’re hungry after that!
Your capacity will increase over time. If you worked hard now, that’s what matters.Didn’t finish the last two sets of reverse hyper, I failed lol. Back pumps were real.
80’s be light. Can vid if you likeNice lift! I wouldn’t scale back warmups too much for sake of a training PR; I mean you could try to be a bit more efficient but just remember the potential consequences if you do too little.
Also, you ain’t doing Kroc Rows with 80s for sets of 10 bruh. I met Kroc. Even as a woman, that back is Dorian caliber.
That's how I go after PRs: warmups drop from 5s to 3s.Friday
ME upper
Red rogue band pullaparts:
20x3
Db upright rows:
60’sX10
50’sX10
40’sX10
Red rogue band tri pushdown:
20x3 (last two sets paused)
*PVC bar bends/presses, floor pose holds to activate lats*
Floor press, Ohio bar, 1 sec pause, no spotter liftoffs:
45x10
225x3
315x3
365x1
385xfail
*wrist wraps/sleeves on, engage rage*
385x1
405xfail,fail
FAAAAAAAHHHHHK!
Intent was to work up to new PR at 415. Not today. Less warms for chest is best for me. Hindsight.
Rope tri pushdown:
120x10
140x10
150x10
Db kroc row:
80x10x6 (3 sets per side)
Red rogue face pulls:
15x3
Standing cable crunch:
150x20,10,10
That’s what I’m saying. If it’s light, you ain’t doing Kroc Rows. Kroc Rows are hard, heavy, and row til you die. 80s are gonna be a smoke show for you.80’s be light. Can vid if you like
Ahhh I gotcha. Yeah I was pretty toasted so didn’t have a whole lotta gas in the tank. Wanted to get all sets in. But yes, normally 150’s is what I do.That’s what I’m saying. If it’s light, you ain’t doing Kroc Rows. Kroc Rows are hard, heavy, and row til you die. 80s are gonna be a smoke show for you.
Basically a widowmaker squat for db rows.
Ahhh I gotcha. Yeah I was pretty toasted so didn’t have a whole lotta gas in the tank. Wanted to get all sets in. But yes, normally 150’s is what I do.That’s what I’m saying. If it’s light, you ain’t doing Kroc Rows. Kroc Rows are hard, heavy, and row til you die. 80s are gonna be a smoke show for you.
Basically a widowmaker squat for db rows.
I’ve found singles working up work best for me (historically). But only for bench. Squats and deads hell no.That's how I go after PRs: warmups drop from 5s to 3s.
Yeah that sounds much better!Ahhh I gotcha. Yeah I was pretty toasted so didn’t have a whole lotta gas in the tank. Wanted to get all sets in. But yes, normally 150’s is what I do.
That’s wild; I love doing only singles on squat or deadlift honestly. I feel even doubles or triples burn so much more energy. I would rather get warm from mobility and activation movements like split squats and box jumps in a max out scenario.I’ve found singles working up work best for me (historically). But only for bench. Squats and deads hell no.
Oh wow. Yeah I can't get fired up with singles on bench, shoulders too cold.I’ve found singles working up work best for me (historically). But only for bench. Squats and deads hell no.
Yeah once I have done a solid mobility and activations I do much better with a potentiating warm up like that as well when going for strength.Yeah that sounds much better!
That’s wild; I love doing only singles on squat or deadlift honestly. I feel even doubles or triples burn so much more energy. I would rather get warm from mobility and activation movements like split squats and box jumps in a max out scenario.
Different strokes!
Your shoulders would be nice and warm if you started with mobility and activation work for about 10-15 minutes. Now if you are using the weights to actually warm up your body then no this is not going to be for you but I tend to sweat some from my mobility and activation work. Sometimes I just go in and use the weights for my warm up too, start low and rep light until warm but it definitely messes me up if trying to lift heavier percentages.Oh wow. Yeah I can't get fired up with singles on bench, shoulders too cold.
Gracias! The wife damn near has her pro card in boomstick method after yesterday lol. My gym does have a ton of body tempering tools I will be utilizing on weds. Namely the geisha roller and accumobility balls. Watching some vids tonight on the geisha, I need this bad.Sweet GMs!
We shall see. Only my second time ever using one. Carryover from hex press to Swiss is real tho
how's carryover with the swiss bar? ...been debating getting one.
Dunno, I’m just a tricep with legs. I did learn very fast that a liftoff is crucial with this bar at higher weight. Awkward to do by oneself. Last 2 sets I got a spotter.How tf do your pecs not rip off with such a wide grip???
I wish I could bench so much wider without issue. Seems like pinky on the rings isn’t even safe for me usually in the long run.
Isn't even the widest grip on a Swiss bar relatively narrow.How tf do your pecs not rip off with such a wide grip???
I wish I could bench so much wider without issue. Seems like pinky on the rings isn’t even safe for me usually in the long run.
It’s the older rogue Swiss bar, 60 lbs. can’t find it in their site anymore. The widest on the new one is 21.5”. I would imagine that are about the same. Can confirm next session.Isn't even the widest grip on a Swiss bar relatively narrow.
I got the Duffalo bar for the purpose of alleviating shoulder pain. But I found at high weight it actually aggravates my rotator cuff substantially. The Duffalo definitely feels better for squats though, and speed benching doesn’t seem to cause discomfort.I got a swiss bar about 18 months ago and that thing does not agree with my shoulder at all... I got it because it was supposed to be slightly easier on shoulders but the first several times I used it instant pain in the front of my delts... Going to have to pull it back out to see if the down time has allowed that area to cool down any. I wish I had gotten the one with the angled handles only the center on mine have that the others are straight and seem to put me in an odd position. I got the Titan Bar, it is a beast though @ 65lbs... Heck if I can't flat press with it maybe I will put a big PVC thing around it and turn it into a log press of sorts...
Definitely a bitch to unrack!I got the Duffalo bar for the purpose of alleviating shoulder pain. But I found at high weight it actually aggravates my rotator cuff substantially. The Duffalo definitely feels better for squats though, and speed benching doesn’t seem to cause discomfort.
For me (even though I’ve only used a Swiss bar twice), the Swiss bar felt way more neutral and easier on the shoulder. Almost easier pressing really. I will have to see where it goes though as it is still quite new to me.
That is what I have always read. I am hoping my biceps tendons or front delts have cooled down a bit and I can use it as planned. Will use this as a reminder to pull it out and give it another shot.I got the Duffalo bar for the purpose of alleviating shoulder pain. But I found at high weight it actually aggravates my rotator cuff substantially. The Duffalo definitely feels better for squats though, and speed benching doesn’t seem to cause discomfort.
For me (even though I’ve only used a Swiss bar twice), the Swiss bar felt way more neutral and easier on the shoulder. Almost easier pressing really. I will have to see where it goes though as it is still quite new to me.
Thanks, next week should be a real blast!Good stuff going on in here as usual!
Just checked template and I’m clear of regular deads for at least the next 2 weeks (still speed sumos on dynamic days). I’ll definitely heed your advice, as power is there but I want form to match. Hard to decide a weight for speeds without a true 1rm, so 315 vs purples for 10 was stupid easy; 405 vs minis for 10 was fast but took more gas out and I skipped 6x60 yard sled pulls due to it. Thinking 350-365ish next week. Will be keeping them governed down though until form is on point though.Good work on the sumos. Id recommend continuing to nail down form for a few more weeks before pushing for a true 1rm but i know the urge to do so is a tough to contain now and again. Maybe for ME day work up to a “training max” which would correspond closer to about 90% of a true 1rm (x1@~8) then do a few back down triples with 83-85% of that weight. Will still maybe let you scratch the itch to push it a tad but keep you governed down a little bit, then let you grease your form and provide a good strength stimulus at a submax load.
I’ve always figured this would be the case but just love conventional feels so much and was stubborn. Glad I’m finally diversifying. Progress all around is climbing.You have shorter arms, relativity. A lot of guys like you do indeed do better with sumo.
If working speed pulls should't they move extremely easily? I mean I know you can go up to 70% on them but 40-60% should be sufficient if working for speed. I imagine 315 was probably solid for speed work no?Thanks, next week should be a real blast!
Just checked template and I’m clear of regular deads for at least the next 2 weeks (still speed sumos on dynamic days). I’ll definitely heed your advice, as power is there but I want form to match. Hard to decide a weight for speeds without a true 1rm, so 315 vs purples for 10 was stupid easy; 405 vs minis for 10 was fast but took more gas out and I skipped 6x60 yard sled pulls due to it. Thinking 350-365ish next week. Will be keeping them governed down though until form is on point though.
I’ve always figured this would be the case but just love conventional feels so much and was stubborn. Glad I’m finally diversifying. Progress all around is climbing.
I was pulling against stronger bands (purple lights) with 315. Thinking around 350 with the lighter bands (red minis). 315 seriously just felt like an empty bar though. Decisions decisions...If working speed pulls should't they move extremely easily? I mean I know you can go up to 70% on them but 40-60% should be sufficient if working for speed. I imagine 315 was probably solid for speed work no?
I always feel like I am skating on thin ice with heavy bench!Yeah once I have done a solid mobility and activations I do much better with a potentiating warm up like that as well when going for strength.
Your shoulders would be nice and warm if you started with mobility and activation work for about 10-15 minutes. Now if you are using the weights to actually warm up your body then no this is not going to be for you but I tend to sweat some from my mobility and activation work. Sometimes I just go in and use the weights for my warm up too, start low and rep light until warm but it definitely messes me up if trying to lift heavier percentages.
Yeshhhhh, but comparatively when I do speed bench it doesn’t feel meaningless. Speed sumos at 315 I felt nothing, jumping jacks would have been more beneficial. I need stimulus on my speed days. I’ll find a happy medium.Speed is supposed to be light, ya dingus!
It is a restorative method focusing on technique work and then the repetition method for accessories - it’s role in the conjugate method is strictly as a second class citizen to the max effort method, because if you pull ME twice a week you’ll be destroyed faster than you think, so working technique and muscles are better than nothing but inferior to ME. But if you go too heavy on this day you will accumulate more fatigue than the Westside style split really intended for.
Not that guys didn’t go too heavy all the time on this day and frequently work up, but Louie has said multiple times that’s not ideal and he couldn’t always control guys getting into contests with each other or being dumb dumbs. But if you are concerned with the big picture, it’s not ideal. Waving 50-60% plus 20-25% accommodating resistance at the top for squat and deadlift, as low as 25-40% for bench in straight weight.
I would just use your conventional max to determine % since sumo feels so good.
You should be whipped after DE day. If not, you might not be using enough compensatory acceleration/effort or focus to get the max gains from it.Yeshhhhh, but comparatively when I do speed bench it doesn’t feel meaningless. Speed sumos at 315 I felt nothing, jumping jacks would have been more beneficial. I need stimulus on my speed days. I’ll find a happy medium.
Fark nice pull mate!
Haha thanks brotha! Trying to get me a solid guntFark nice pull mate!
Fat Bastard