7/23
Squats, power bar:
45x10
135x10
225x10
245x10
265x8
Reverse hyper:
+90x10
+110x10
+130x10x2
Pull-ups:
8x3
Squats, power bar:
45x10
135x10
225x10
245x10
265x8
Reverse hyper:
+90x10
+110x10
+130x10x2
Pull-ups:
8x3
Nice work — you just need one bar now!7/28
Monster pull aparts x 20
Monster face pulls x 20
Monster press downs x 30
Kaddilac reverse grip bench:
45x30 (10 per grip fo feel out)
135x10 wide
135x10 mid
135x10 close
175x10 wide
175x10 mid
175x10 close
225x6,7,5 wide
Kaddy kurls, mid grip:
85x15
65x15
45x15
DB Williams extensions:
40’sX20x2
Light band press downs:
20x3 sets
Agreed! Used to incorporate tons of reverse bench when I had a spotter. My one concern is unracking/racking solo when a healthy load is on the bar, again my wrists are weird.Nice work — you just need one bar now!
I just reincorporated reverse grip benching — love it. Proven to work upper chest better than incline.
Sounds amazing. Saving up and trying to figure out where to put it! I already have 2-20kg bars, a 15kg bar, a regular hex bar, a mega hex bar, and an ez curl bar all in a 10x10 ft. gym, lol.Agreed! Used to incorporate tons of reverse bench when I had a spotter. My one concern is unracking/racking solo when a healthy load is on the bar, again my wrists are weird.
I will say, with the kaddilac bar there is no issue with this and I got a much deeper pec stimulation. Titty pump puke vibes. Feels fukking amazing! Honestly just go buy this bar today.
It is 7% off currently. The 72-year-old CEO hit a WR masters total so they’re having a sale on that and the Duffalo Bar since they’re his primary training tools.Agreed! Used to incorporate tons of reverse bench when I had a spotter. My one concern is unracking/racking solo when a healthy load is on the bar, again my wrists are weird.
I will say, with the kaddilac bar there is no issue with this and I got a much deeper pec stimulation. Titty pump puke vibes. Feels fukking amazing! Honestly just go buy this bar today.
Rudy lives what he preaches. I want this at that age…. At least!It is 7% off currently. The 72-year-old CEO hit a WR masters total so they’re having a sale on that and the Duffalo Bar since they’re his primary training tools.
He benched 308 & pulled 501, and squat like 430 or something double bodyweight. Pretty legit for 70 decades!
Definitely - you MUST work in a power cage with pins set in case you drop it. A spotter can’t react that fast to a dropped bar. I finally got spotter arms for my yoke and it was so great to lift without a care!I have the same issue with reverse benching. I can perform them but racking and unracking with anything substantial enough to work with is pretty umuch undoable. At least safely anyway, so I only do them when I have someone to assist, and even then it has been forever since I did them due to their awkwardness.
I guess you just get the pins as close as possible to the chest and give it hell eh? I might have to check them out to see how they feel on my RC. A new angle to press from would be awesome!Definitely - you MUST work in a power cage with pins set in case you drop it. A spotter can’t react that fast to a dropped bar. I finally got spotter arms for my yoke and it was so great to lift without a care!
I always lift with a mild arch so I can retract my scapulae to protect my rotators and bench properly. I set the pins just under where the bar meets my chest, so when I bench I lower to my sternum but if I flatten out at all it would hit the pins. If you drop it you will still take the initial hit, & you could crack a rib, but you won’t break your spine or absorb all of the blow.I guess you just get the pins as close as possible to the chest and give it hell eh? I might have to check them out to see how they feel on my RC. A new angle to press from would be awesome!
Dude, I’ve had a slew of shoulder surgeries and mine are a mess. I have no issues with wide reverse-grip bench, none whatsoever. Def give it a try.I guess you just get the pins as close as possible to the chest and give it hell eh? I might have to check them out to see how they feel on my RC. A new angle to press from would be awesome!
Yeah, I have an old Weider power rack so the hole spacing leaves something to be desired. I think they are like 3-4 inches apart. I have thought about drilling a few new holes in between a few in the bench and squat height ranges.I always lift with a mild arch so I can retract my scapulae to protect my rotators and bench properly. I set the pins just under where the bar meets my chest, so when I bench I lower to my sternum but if I flatten out at all it would hit the pins. If you drop it you will still take the initial hit, & you could crack a rib, but you won’t break your spine or absorb all of the blow.
Or you can simply press from pins if going heavier - this is safer - it’s just a little harder on the pecs allegedly and isn’t really conducive to rep work. This is also the most likely option if you don’t have tight hole spacing in your rack and can’t shim under your bench to dial in a height.
Yeah that is what I am hoping for. Currently have torn Subscap, torn labrum, and partially subluxed biceps tendon so it has definitely been a challenge finding good pressing movements that don't aggravate it. I bought a football bar in an effort to get around it and I can't even use the thing.Dude, I’ve had a slew of shoulder surgeries and mine are a mess. I have no issues with wide reverse-grip bench, none whatsoever. Def give it a try.
I set my j hooks high and the pins are at chest level.
Good luck.
Yikes, that’s rough. I’d still give it a try. I’ve been able to do reverse-grip bench when I couldn’t endure any other kind of benching because of the shoulder rotation. I sure hope it works for you. Do you plan on getting the shoulder repaired?Yeah that is what I am hoping for. Currently have torn Subscap, torn labrum, and partially subluxed biceps tendon so it has definitely been a challenge finding good pressing movements that don't aggravate it. I bought a football bar in an effort to get around it and I can't even use the thing.
Some day yes, but I want to get myself back in shape first then be at a point to maintain during recovery. See how far I can rehab it and go from there but I doubt it will heal enough to satisfy me even though it is improving.Yikes, that’s rough. I’d still give it a try. I’ve been able to do reverse-grip bench when I couldn’t endure any other kind of benching because of the shoulder rotation. I sure hope it works for you. Do you plan on getting the shoulder repaired?
WTF dude 8ft?? how did that happen?Took a big hit a week and a half ago. 8’ down to concrete and area between scaps took it all. Have not trained since and dropping all compounds, save trt dose. Megadosing cissus and began MK-677 to alleviate/heal. At doctors now getting thoracic X-rays and going from there. Helluva week.
**** man, sorry to hear this. What exactly happened. Godspeed.Took a big hit a week and a half ago. 8’ down to concrete and area between scaps took it all. Have not trained since and dropping all compounds, save trt dose. Megadosing cissus and began MK-677 to alleviate/heal. At doctors now getting thoracic X-rays and going from there. Helluva week.
Nothing cool, as always lol. Was helping a friend maneuver a few items, 2 piece ladder came apart, I went down hard. I haven’t taken a hit like that in a looong time, if ever. I got chills thinking about it a week later.WTF dude 8ft?? how did that happen?
Very valid point. Took my last regularly planned dose Monday (pinning e3d) and plan was to drop down tomorrow. I am running quite a conservative cycle this time and no orals. Test, EQ, NPP. Honestly the NPP would probably help and you make a good point on the EQ longevity. I’ll keep it in place for now, for piana bicep regimen.Sorry to hear this - praying for the best for you & quick recovery.
If you know you are going to not be able to train for a while then definitely drop it all, but if it’s only going to be taking it easy for 1-3 weeks, you might consider to keep going with the test and EQ since levels are already spooled up. Then just add the fast stuff back in when you are ready to rock. Just an idea, mainly due to the EQ. It’s going to take about a month for levels to appreciably clear out on that.
That’s a huge relief at least! Hoping for the best, including quick pain remission.I did luck out. X-rays back and analyzed, no spinal fractures or damage (my biggest fear), I’ll go back in a few weeks if pain persists. But without a CT or MRI she thinks thoracic muscle strains/tears around the area. I feel like the damn tin man. My favorite lifts off the table for the time being, maybe bicep build and calf machine time lol.
Lethargic. Popped muscle relaxers last night for some much needed uninterrupted sleep. Today I called in and just took naps. My body is speaking to me.feeling any better today?
That’s a great height! Lucky man. I bit the tip of my tongue too. Annoying as all hell for a week and had a purple bruise. Time for another re-rebuild soon lolOuch!
I fell off a second storey roof when I was an apprentice and landed flat on my back, legs in the air. Same thing: sore as hell for a couple weeks but nothing damaged. Bit my tounge pretty bad too lol.
You'll be right soon mate!
Thanks. At least I have all the fun bars to stare at for a few weeks while I do DB curlsDamn man hope you heal up soon.
Hoping you don't have any tears!!! Luckily you are a beast and had a **** ton of muscle back there to cushion your spine. Hopefully you will recover quickly.I did luck out. X-rays back and analyzed, no spinal fractures or damage (my biggest fear), I’ll go back in a few weeks if pain persists. But without a CT or MRI she thinks thoracic muscle strains/tears around the area. I feel like the damn tin man. My favorite lifts off the table for the time being, maybe bicep build and calf machine time lol.
sorry to see the injury bro but glad it’s not worse…..and what an excuse to focus on the gunsI did luck out. X-rays back and analyzed, no spinal fractures or damage (my biggest fear), I’ll go back in a few weeks if pain persists. But without a CT or MRI she thinks thoracic muscle strains/tears around the area. I feel like the damn tin man. My favorite lifts off the table for the time being, maybe bicep build and calf machine time lol.
Looks like we both have had to drastically adapt the past few months. Take me back to COVID 2020, I was primed like a muthafukka hitting PR’s while most others ate Doritos and got fat lol. Such is life I guess.Hoping you don't have any tears!!! Luckily you are a beast and had a **** ton of muscle back there to cushion your spine. Hopefully you will recover quickly.
I am still right there on the Tin Man feeling with you. Trying to get back into the big 3 has been a humble struggle but at least I am enjoying some progress just have to avoid getting ahead of my recovery ability. Hardest part to keep in mind when on the comeback trail.
Me too brotha, spinal anything scares the hell outta me. Time to get these 16” garter snakes swolesorry to see the injury bro but glad it’s not worse…..and what an excuse to focus on the guns
To be fair, I actually intentionally got fat AND set PRs…I have never been so sick of eating in all my life as thenLooks like we both have had to drastically adapt the past few months. Take me back to COVID 2020, I was primed like a muthafukka hitting PR’s while most others ate Doritos and got fat lol. Such is life I guess.
I think you should get one. You are on a good roll. Never walk away when you’re on a heater.I think I need a kadillac bar. I mean I don’t need one. I have a cambered football bar that I don’t use but it sounds so cool haha
I think my wife might disagree. I’m holding off a while spending anymore money on the gym. I have more than what I need and money can be better spent on the other 2 floors of the house haha.I think you should get one. You are on a good roll. Never walk away when you’re on a heater.
this got meI think you should get one. You are on a good roll. Never walk away when you’re on a heater.
Tell her: “just one more…..”I think my wife might disagree. I’m holding off a while spending anymore money on the gym. I have more than what I need and money can be better spent on the other 2 floors of the house haha.
This man is wheelin and dealin! His farking man dungeon is a thing of envy for any mortal.this got me