thetinyguy
Well-known member
Lastly, i am in love with training 2x a week INTENSELY. I plan to have a back off week every 6 weeks though pretty much a small deload week then hit it hard again.
Tiny is STOKED to get LEAN and MEAN with DAA!! AI SPORTS SPONSORED
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jiggamanbill
Active member
John Smeton
Legend
yup this seems to be the normal now. I used to do it the old way, not anymore-I like staying lean as it feels much better.
I think a person can do it more as a beginner and in their twenties, I would call it sloppy just "normal" body fat.
I am going to eat everything in sight this winter, I plan to hit some numbers with my deadlift and squat. Also looking to really improve my military press and decline bench press. Over the past few days i've filled out a ton but i seem to be dropping more fat. I'm perfectly contempt with this though! Strength is up too
its common for this to happen up to a month after coming off a reduced calorie intake and dropping weight /bodyfat. Keep up the intense work, it has paid off for you
thetinyguy
Well-known member
Today was the last straw, i went to train chest and my shoulder started bothering me from the get go even with light weights. Trained tri's light but decided i am taking a straight week off. I am showing a lot of signs of over-training for the first time and from review of my log book it's been 12+ weeks since i have had one off to let my connective tissue heal. I have made great strength gains and i believe this week off i will grow and be ready to kill it again. I also have had the over training symptom of wanting to sleep a lot longer, i usually can wake up easily off of 7-8 hours but lately i have been sleeping up to 12+ hours not feeling refreshed. I also have been eating TONS OF FOOD too so i haven't been "under-eating" My body is achey as well, I've really been pushing hard these past few weeks and made some great progress but it's time to take that step back, take a breath and get going again. My legs seem to be the only thing not giving me trouble but that's understandable since they can take all the abuse. No knee problems at all either. My last leg session i did the hack squat machine doing from just at the half point to 3/4 up keeping tension on the quads the entire time and hit a huge PR of 3 plates per side for 50 pain ravaging reps. They have been twitchy the past days now haha
Anyways this week off i am going to continue eating a good amount and try to gain a pound or two taking advantage of this "supercompensation" period for my body.
Anyways this week off i am going to continue eating a good amount and try to gain a pound or two taking advantage of this "supercompensation" period for my body.
thetinyguy
Well-known member
Definitely because i did notice my muscles "pop" out more specifically my chest. Thanks man i'm pushing hard, hopefully after this week off i'll be back on track.
jiggamanbill
Active member
sorry to hear about the pain...but good to know you are listening to your body
thetinyguy
Well-known member
Yeah, if it persists after a week off i'm going to go have it checked out and see a sports physician. The thing is it's always been nagging but not too bad. I feel like after i started overhead pressing again it flared up.
thetinyguy
Well-known member
So today i went in to do some legs since i'm not doing any upper body stuff and had a sick session. I'm thinking of ditching the safety bar though since it pulls me way too far forward and since i'm tall it becomes a lot of force pulling me forward. When i use low bar i may be a little uncomfortable but i feel a lot more stable and in control. My Romanian Deadlift is now at 225 x 20 most of the reps were constant tension no lockout. Was pretty easy considering i struggled with 17 reps last time. Did another set of 245 x 15 pretty easily but was pretty wiped out after this. Traps had an insane pump too! No bad pain today in shoulder, looking back i was perfectly fine UNTIL i added in overhead pressing. As far as everything else it was ok. I'm considering going back to a 1x every 6 days split to yield more recovery. Last thing i want to do is hurt my shoulder. Also the past 4 days i've been recovering like crazy i've gained a solid 4lbs and strength increased greatly. With that said i think i will do a set up like this next.
Day 1: Shoulders
Day 2: Back
Day 3: Chest
Day 4: Arms
Day 5: Legs (Low Bar Squat & Romanian Dead-lifts)
Day 6: Off
Day 7: Off if needed or Repeat.
With this split i should make great progress, I know some guys will be like deads and squat same day?? But when i do low bar i get a lot less lower back strain so i will still be strong on the Romanian deads which i am aiming for 15-20 reps. I'm not going to do conventional dead lift just because the Romanians are giving me what i want as far as development and i am not doing a power lifting meet. My conventional dead lift should improve anyways with the better i get at Romanians (this is what brought my deadlift up almost 100lbs from 315 --> 405 for more reps with no direct conventional training) Plus i like the feel of Romanians better, call me a princess but i like the less shin scraping and i feel like i am in more control. My goal is to build up my back/hams a LOT. On back day i'm focusing 70% of my training on rows and middle back with the rest from Pull-ups and high hammer strength row. I'm really pump'd for this new set-up since i'm pretty much keeping all the exercises i have but i want to focus on basics and not too much technical blah blah. Sets will be taken to full range failure then i will do partials. I should be able to get 2-3 HARD work sets per body part. Goal will be to gain 2Lbs per week steady and increase my strength accordingly.
Goals for winter:
Chest: 100Lb Dumbbell Press Flat and Slight Incline
Back: T-Bar Row 225Lb with control
Shoulders: Seated Shoulder Press 155Lbs (Build some Overhead Power)
Legs: Low bar Squat 355-405Lbs, 315-365Lb RDL x 15-20 Reps
Arms: Straight Bar Curl 100Lbs, Close Grip Smith Press 225Lbs
I'm keeping my goals within reach and once i achieve them they will change accordingly
Day 1: Shoulders
Day 2: Back
Day 3: Chest
Day 4: Arms
Day 5: Legs (Low Bar Squat & Romanian Dead-lifts)
Day 6: Off
Day 7: Off if needed or Repeat.
With this split i should make great progress, I know some guys will be like deads and squat same day?? But when i do low bar i get a lot less lower back strain so i will still be strong on the Romanian deads which i am aiming for 15-20 reps. I'm not going to do conventional dead lift just because the Romanians are giving me what i want as far as development and i am not doing a power lifting meet. My conventional dead lift should improve anyways with the better i get at Romanians (this is what brought my deadlift up almost 100lbs from 315 --> 405 for more reps with no direct conventional training) Plus i like the feel of Romanians better, call me a princess but i like the less shin scraping and i feel like i am in more control. My goal is to build up my back/hams a LOT. On back day i'm focusing 70% of my training on rows and middle back with the rest from Pull-ups and high hammer strength row. I'm really pump'd for this new set-up since i'm pretty much keeping all the exercises i have but i want to focus on basics and not too much technical blah blah. Sets will be taken to full range failure then i will do partials. I should be able to get 2-3 HARD work sets per body part. Goal will be to gain 2Lbs per week steady and increase my strength accordingly.
Goals for winter:
Chest: 100Lb Dumbbell Press Flat and Slight Incline
Back: T-Bar Row 225Lb with control
Shoulders: Seated Shoulder Press 155Lbs (Build some Overhead Power)
Legs: Low bar Squat 355-405Lbs, 315-365Lb RDL x 15-20 Reps
Arms: Straight Bar Curl 100Lbs, Close Grip Smith Press 225Lbs
I'm keeping my goals within reach and once i achieve them they will change accordingly
Bulkypinoy61
Member
So today i went in to do some legs since i'm not doing any upper body stuff and had a sick session. I'm thinking of ditching the safety bar though since it pulls me way too far forward and since i'm tall it becomes a lot of force pulling me forward. When i use low bar i may be a little uncomfortable but i feel a lot more stable and in control. My Romanian Deadlift is now at 225 x 20 most of the reps were constant tension no lockout. Was pretty easy considering i struggled with 17 reps last time. Did another set of 245 x 15 pretty easily but was pretty wiped out after this. Traps had an insane pump too! No bad pain today in shoulder, looking back i was perfectly fine UNTIL i added in overhead pressing. As far as everything else it was ok. I'm considering going back to a 1x every 6 days split to yield more recovery. Last thing i want to do is hurt my shoulder. Also the past 4 days i've been recovering like crazy i've gained a solid 4lbs and strength increased greatly. With that said i think i will do a set up like this next.
Day 1: Shoulders
Day 2: Back
Day 3: Chest
Day 4: Arms
Day 5: Legs (Low Bar Squat & Romanian Dead-lifts)
Day 6: Off
Day 7: Off if needed or Repeat.
With this split i should make great progress, I know some guys will be like deads and squat same day?? But when i do low bar i get a lot less lower back strain so i will still be strong on the Romanian deads which i am aiming for 15-20 reps. I'm not going to do conventional dead lift just because the Romanians are giving me what i want as far as development and i am not doing a power lifting meet. My conventional dead lift should improve anyways with the better i get at Romanians (this is what brought my deadlift up almost 100lbs from 315 --> 405 for more reps with no direct conventional training) Plus i like the feel of Romanians better, call me a princess but i like the less shin scraping and i feel like i am in more control. My goal is to build up my back/hams a LOT. On back day i'm focusing 70% of my training on rows and middle back with the rest from Pull-ups and high hammer strength row. I'm really pump'd for this new set-up since i'm pretty much keeping all the exercises i have but i want to focus on basics and not too much technical blah blah. Sets will be taken to full range failure then i will do partials. I should be able to get 2-3 HARD work sets per body part. Goal will be to gain 2Lbs per week steady and increase my strength accordingly.
Goals for winter:
Chest: 100Lb Dumbbell Press Flat and Slight Incline
Back: T-Bar Row 225Lb with control
Shoulders: Seated Shoulder Press 155Lbs (Build some Overhead Power)
Legs: Low bar Squat 355-405Lbs, 315-365Lb RDL x 15-20 Reps
Arms: Straight Bar Curl 100Lbs, Close Grip Smith Press 225Lbs
I'm keeping my goals within reach and once i achieve them they will change accordingly
Yeahh buddyyy
Get those goals done!!
jiggamanbill
Active member
I think we all have those certain lifts that tweak our muscles / tendons and cause us pain.... sucks!
jiggamanbill
Active member
So today i went in to do some legs since i'm not doing any upper body stuff and had a sick session. I'm thinking of ditching the safety bar though since it pulls me way too far forward and since i'm tall it becomes a lot of force pulling me forward. When i use low bar i may be a little uncomfortable but i feel a lot more stable and in control. My Romanian Deadlift is now at 225 x 20 most of the reps were constant tension no lockout. Was pretty easy considering i struggled with 17 reps last time. Did another set of 245 x 15 pretty easily but was pretty wiped out after this. Traps had an insane pump too! No bad pain today in shoulder, looking back i was perfectly fine UNTIL i added in overhead pressing. As far as everything else it was ok. I'm considering going back to a 1x every 6 days split to yield more recovery. Last thing i want to do is hurt my shoulder. Also the past 4 days i've been recovering like crazy i've gained a solid 4lbs and strength increased greatly. With that said i think i will do a set up like this next.
Day 1: Shoulders
Day 2: Back
Day 3: Chest
Day 4: Arms
Day 5: Legs (Low Bar Squat & Romanian Dead-lifts)
Day 6: Off
Day 7: Off if needed or Repeat.
With this split i should make great progress, I know some guys will be like deads and squat same day?? But when i do low bar i get a lot less lower back strain so i will still be strong on the Romanian deads which i am aiming for 15-20 reps. I'm not going to do conventional dead lift just because the Romanians are giving me what i want as far as development and i am not doing a power lifting meet. My conventional dead lift should improve anyways with the better i get at Romanians (this is what brought my deadlift up almost 100lbs from 315 --> 405 for more reps with no direct conventional training) Plus i like the feel of Romanians better, call me a princess but i like the less shin scraping and i feel like i am in more control. My goal is to build up my back/hams a LOT. On back day i'm focusing 70% of my training on rows and middle back with the rest from Pull-ups and high hammer strength row. I'm really pump'd for this new set-up since i'm pretty much keeping all the exercises i have but i want to focus on basics and not too much technical blah blah. Sets will be taken to full range failure then i will do partials. I should be able to get 2-3 HARD work sets per body part. Goal will be to gain 2Lbs per week steady and increase my strength accordingly.
Goals for winter:
Chest: 100Lb Dumbbell Press Flat and Slight Incline
Back: T-Bar Row 225Lb with control
Shoulders: Seated Shoulder Press 155Lbs (Build some Overhead Power)
Legs: Low bar Squat 355-405Lbs, 315-365Lb RDL x 15-20 Reps
Arms: Straight Bar Curl 100Lbs, Close Grip Smith Press 225Lbs
I'm keeping my goals within reach and once i achieve them they will change accordingly
GREAT goals! Now go get it
TurningGreen
Well-known member
Nice bro, it's not often you see people set definitive goals for themselves...awesome. I'm definitely pulling for you bro, get rested then go FSU!!
John Smeton
Legend
if you have clear cut goals you go further than 95% of people
whats that deadlift up to now Nick?
whats that deadlift up to now Nick?
thetinyguy
Well-known member
Working on it! Did back today T-Bar row 180 x 10 but couldn't get the handle pinned to lower abdomen, gonna work at it till i am strong enough. Started doing seated cable row too which is AMAZING.
Exactly, for me it seems to be bench press but tomorrow i will see.. I'm gonna start really really light and do decline first instead of after hammer strength flat/incline. Or i might just do dumbbell press now that i think about it, Today worked out amazing though i did a super intense 20 set back session. Felt really strong today back was popping out!
thetinyguy
Well-known member
Right now my best with Romanians is currently 315 x 10, 245 x 15 and 225 x 20. Conv. Dead all time best is still 425 x 5.
I switched out conventional deads for Romanians because of the difference in way they target the muscles. Dorian Yates did them this way but he called them a "partial" deadlift almost. I look at them as a Romanian since it's literally safer and you can go heavier. The reason i chose to do them instead of conv is because in conv you rest at the bottom relieving the muscles of tension. I am not planning to do a powerlifting meet so for the sake of development the better option for me is romanian because A: They provide tension the entire movement with no rest between reps. B: They work the hamstrings very hard which is a problem area for 99% of bodybuilders. C: The traps/lower back also receive tension the entire time, perfect example was when i hit 225 x 20 my neck/back/legs/lungs were ON FIRE. It's like the 2nd most difficult high rep exercise next to squats. D: Not sure if it's 100% true but i bet 20 rep Romanians release TONS AND TONS of hormones throughout the body. I've done 20 rep sets of squats and been wiped out but the first time i did 20 rep romanians, i actually laid down on the gym floor because i felt like i was going to fall over and pass out. I look at it like this, a romanian technically is a bodybuilders deadlift because it just will work better (Development wise) for guys trying to bring up their hamstrings/lower back. Conv. Deads have their place but i just feel like from how much rom's built up my conv. deadlift that i was able to use less weight and still pull almost 100lbs heavier with 5x the reps with no direct deadlift work. While when i did just conventional deads all the time i was really struggling. Time will tell but on Friday i'll be aiming to try and hit 315 x 12 or so depending on how i feel which should be good because i am EATING ALL THE TIME LOL
I know right?? I TRIED to do swiss bar decline bench and it still bothered me. I am content with doing dips/db presses and pec deck the rest of my lifting career though because they obviously work
It's even more weird that i can overhead press now no problems but bench press hurts. Blahhh
Keep up the good work guys! Hopefully i won't wake up tomorrow another pound lighter haha
thetinyguy
Well-known member
I'm pushing hard! I'm itchin so bad to hit those 100's on flat, today after that week off i felt really good on chest. If i would have started with DB press i'm pretty sure i could of gotten the 80's for 6-8 but got 70's x 6. My next chest workout will be DB press flat, DB press slight incline and pec-deck. Sounds deceptively simple but i plan to hit 4 working sets on DB presses/slight incline and then hit pec-deck with 10 sets with 45 seconds rest heavy as possible DESTROY the chest. I used it today for about 4-5 sets and it was bar-none the sickest exercise i've ever done (my work doesn't have one) It's 1000000x better than cable fly's because you can't cheat but you can focus so intensely on just the muscle.
BTW i'm at a PowerHouse now if i haven't told you guys
John Smeton
Legend
nice explanation of explaing why Dorian yates dead-lifts are the best for bodybuilders. I have done them and I do deads and rack dead, now a days in the same workout, and stiff leg deads, and there are two ways to do these
1. its the regular way all the way down, with a stetch.
2. yates way- butt all the way out, and down to shins
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either way works and I think its good to do what works best for you and switch exercises up sometimes
1. its the regular way all the way down, with a stetch.
2. yates way- butt all the way out, and down to shins
Invalid Link Removed
either way works and I think its good to do what works best for you and switch exercises up sometimes
jiggamanbill
Active member
i started doing some sets on the hammer machines to loosen up my muslces... seems to help
Bulkypinoy61
Member
Im always amazed at how good his form is when he rows 405lbs. Thats some crazy stuff
thetinyguy
Well-known member
Definitely man that's what it is all about,
Here's the video at around 5:30 he does it and explains it, as ironic as this sounds i literally said the same thing about powerlifting. Makes me think.. i have the champions mind!
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I'll have to give that a shot, my game plan right now is to just focus on DB presses/Dips and Pec Deck. I tried dips for tri's today and it was crazy how insane the pump was! I was using 150lbs of assist too but squeezing to the point i thought my tricep was going to tear haha
He's amazingly strong with super solid form, Wish he would of known when to back off though imagine if he'd gone injury free. He'd be even more insane!
thetinyguy
Well-known member
Well leg day today went pretty great.
Low Bar Squat ( today felt pretty strong on these went up to just 2 plates and tried to get back in my form groove ) 225 x 5 x 3
High Bar Squat ( I feel a lot stronger on these now with normal bar ) 245 x 5 slow reps
Romanian Dead's 315 x 14 GOOD reps really slow. I prolly could have gotten 16 or so but i like to be cautious with them till my form is ALWAYS perfect. Hit 335 x 5 really really easy too.
By now i was DEAD like i felt like i was gonna pass out after the set of 315, tried to do Hack squats but i just couldn't get in the groove. Did leg extensions and then moved to...
Calves, Killed them hard today with Donkey and standing raises.
I want to improve my squat a lot more so i'm gonna have to just work my technique a little more with just the bar before i go. Low bar i really felt stronger but i lost my groove with 225, I know i am a strong squatter somewhere inside of myself i just need to tap into it!
Another note is that if i pinch my shoulders back all the way i feel WAY stronger on Romanians and there is less strain on my lower back. Going to practice this maybe on back day just with 1 plate and see if i can destroy my traps with it.
Low Bar Squat ( today felt pretty strong on these went up to just 2 plates and tried to get back in my form groove ) 225 x 5 x 3
High Bar Squat ( I feel a lot stronger on these now with normal bar ) 245 x 5 slow reps
Romanian Dead's 315 x 14 GOOD reps really slow. I prolly could have gotten 16 or so but i like to be cautious with them till my form is ALWAYS perfect. Hit 335 x 5 really really easy too.
By now i was DEAD like i felt like i was gonna pass out after the set of 315, tried to do Hack squats but i just couldn't get in the groove. Did leg extensions and then moved to...
Calves, Killed them hard today with Donkey and standing raises.
I want to improve my squat a lot more so i'm gonna have to just work my technique a little more with just the bar before i go. Low bar i really felt stronger but i lost my groove with 225, I know i am a strong squatter somewhere inside of myself i just need to tap into it!
Another note is that if i pinch my shoulders back all the way i feel WAY stronger on Romanians and there is less strain on my lower back. Going to practice this maybe on back day just with 1 plate and see if i can destroy my traps with it.
jiggamanbill
Active member
its mesmorizing to watch the pros work
thetinyguy
Well-known member
Back from the weekend off and once again 1x a week is bread and butter for me, Here's the improvements!
High Incline DB Press Last week - 55 x 10, this week 70 x 9!
Hammer Strength Behind Neck Press Last week - 55lbs per side x 12, this week 80 x 5 and 70 x 12!
Laterals i tried something new, i try to pull my scapula back so when i do raises i can have a solid platform to do them off. You get a ton more isolation but your weights will drop a little. Did them seated then standing, INSANE PUMP.
Strict HS Shrugs Standing - 2 plates x 20 reps x 3 sets. Traps definitely are stronger from those high rep romanian deads!
Calves - Donkey raise went up 40lbs and felt easier with good form, i focus on bringing my heels up rather than pressing with my toes i like how it feels more.
No shoulder pain today too, i actually like to pull my shoulders back and then press because it removes the chest from helping. I know ben pakulski said the opposite but for me i notice if i try to flat press with my shoulders back the entire time that something gets pinched in my right shoulder so i don't do it for chest anymore and just use DUmbbells.
My goal is to hit 80s/90's on high incline press which should be really easy! for those who are wondering what this is i literally put the bench like 2 notches below upright on an incline bench. I feel it is a safer way to do shoulder pressing. I actually feel a lot more stable and i don't feel it in my chest at all because my shoulder blades are held back so there is no shoulder movement from the chest. It isn't a branch warren or johnny jackson style shoulder press though!
I can't wait to do back tomorrow Also gym shirt fits a lot tighter on chest/shoulders/back now! Up to 234Lbs and i still look the same bodyfat wise, over the weekend i think i lost fat some how. This is just crazy though, legs are still a little sore from deadlifts on friday too.
Also i've started a small shoulder warm up i do every workout and i have no doubt it is helping. I do learning forward laterals with 5lb plates shoulders squeezed back. THen i do leaning external rotation with upper arms held perfectly parallel to ground. Then i go straight to elbow wall slides and shoulder dislocations with a broom handle or band. IT WORKS AMAZINGLY!
High Incline DB Press Last week - 55 x 10, this week 70 x 9!
Hammer Strength Behind Neck Press Last week - 55lbs per side x 12, this week 80 x 5 and 70 x 12!
Laterals i tried something new, i try to pull my scapula back so when i do raises i can have a solid platform to do them off. You get a ton more isolation but your weights will drop a little. Did them seated then standing, INSANE PUMP.
Strict HS Shrugs Standing - 2 plates x 20 reps x 3 sets. Traps definitely are stronger from those high rep romanian deads!
Calves - Donkey raise went up 40lbs and felt easier with good form, i focus on bringing my heels up rather than pressing with my toes i like how it feels more.
No shoulder pain today too, i actually like to pull my shoulders back and then press because it removes the chest from helping. I know ben pakulski said the opposite but for me i notice if i try to flat press with my shoulders back the entire time that something gets pinched in my right shoulder so i don't do it for chest anymore and just use DUmbbells.
My goal is to hit 80s/90's on high incline press which should be really easy! for those who are wondering what this is i literally put the bench like 2 notches below upright on an incline bench. I feel it is a safer way to do shoulder pressing. I actually feel a lot more stable and i don't feel it in my chest at all because my shoulder blades are held back so there is no shoulder movement from the chest. It isn't a branch warren or johnny jackson style shoulder press though!
I can't wait to do back tomorrow
Also gym shirt fits a lot tighter on chest/shoulders/back now! Up to 234Lbs and i still look the same bodyfat wise, over the weekend i think i lost fat some how. This is just crazy though, legs are still a little sore from deadlifts on friday too.Also i've started a small shoulder warm up i do every workout and i have no doubt it is helping. I do learning forward laterals with 5lb plates shoulders squeezed back. THen i do leaning external rotation with upper arms held perfectly parallel to ground. Then i go straight to elbow wall slides and shoulder dislocations with a broom handle or band. IT WORKS AMAZINGLY!
John Smeton
Legend
nice tip on the calves, I just tried it out sitting here in my desk and next time I do calves, I am trying it
for my legs I found hack squat and leg press work overall better. That is not to say i don't do squats because I do , moreso in the offseason. I even do half squats , and this works. I still do ass to bottom sometimes. Its all about trying new things and seeing what works for you. Im tall and someone with a different body type may get maximum effects out of squats, i get effects, It seems I get better one, for my body, out of hacks and leg press
for my legs I found hack squat and leg press work overall better. That is not to say i don't do squats because I do , moreso in the offseason. I even do half squats , and this works. I still do ass to bottom sometimes. Its all about trying new things and seeing what works for you. Im tall and someone with a different body type may get maximum effects out of squats, i get effects, It seems I get better one, for my body, out of hacks and leg press
Bulkypinoy61
Member
thetinyguy
Well-known member
I believe ya John, for the longest time i did half squats and my legs blew up from them. Now even though i do full squats i just don't see them respond as well. I like the Hack squat/leg press too, glad you like the calve tip. I saw it mentioned in a video and tried it as well it helps you contract a lot better
That's the name of the game!
jiggamanbill
Active member
Back from the weekend off and once again 1x a week is bread and butter for me, Here's the improvements!
High Incline DB Press Last week - 55 x 10, this week 70 x 9!
Hammer Strength Behind Neck Press Last week - 55lbs per side x 12, this week 80 x 5 and 70 x 12!
Laterals i tried something new, i try to pull my scapula back so when i do raises i can have a solid platform to do them off. You get a ton more isolation but your weights will drop a little. Did them seated then standing, INSANE PUMP.
Strict HS Shrugs Standing - 2 plates x 20 reps x 3 sets. Traps definitely are stronger from those high rep romanian deads!
Calves - Donkey raise went up 40lbs and felt easier with good form, i focus on bringing my heels up rather than pressing with my toes i like how it feels more.
No shoulder pain today too, i actually like to pull my shoulders back and then press because it removes the chest from helping. I know ben pakulski said the opposite but for me i notice if i try to flat press with my shoulders back the entire time that something gets pinched in my right shoulder so i don't do it for chest anymore and just use DUmbbells.
My goal is to hit 80s/90's on high incline press which should be really easy! for those who are wondering what this is i literally put the bench like 2 notches below upright on an incline bench. I feel it is a safer way to do shoulder pressing. I actually feel a lot more stable and i don't feel it in my chest at all because my shoulder blades are held back so there is no shoulder movement from the chest. It isn't a branch warren or johnny jackson style shoulder press though!
I can't wait to do back tomorrow
Also i've started a small shoulder warm up i do every workout and i have no doubt it is helping. I do learning forward laterals with 5lb plates shoulders squeezed back. THen i do leaning external rotation with upper arms held perfectly parallel to ground. Then i go straight to elbow wall slides and shoulder dislocations with a broom handle or band. IT WORKS AMAZINGLY!
looking good as always. I Love the tips... I'll be giving them a try
John Smeton
Legend
I believe ya John, for the longest time i did half squats and my legs blew up from them. Now even though i do full squats i just don't see them respond as well. I like the Hack squat/leg press too, glad you like the calve tip. I saw it mentioned in a video and tried it as well it helps you contract a lot better
That's the name of the game!
agreed. I tried the tip today while training calves. I could move more weight, form wasnt as strict though.
back to legs , I say go for half squats if they help blow your legs up. You may get funny looks from the hardcore guys, so what though, its what works for YOU that matters.
check out Ed Nunns form,a tall guy, and he has some awesome quads Invalid Link Removed
thetinyguy
Well-known member
I'm gonna do them today, i do my dips with abbreviated range of motion too because my shoulder. My chest is full and big so they can just eat their own words. 99% of the time nobody talks to me anyways haha Thanks for the vid, Nunn is INSANE for his weight!
thetinyguy
Well-known member
Did legs yesterday, went up a little bit on squats then hit 16 reps with 315 on romanian deads which was really really challenging. I pushed on squats too so i could of possibly gotten 20 if i would of done them first. Anyways everything is going pretty good at this point, bulk is consistant 1.5-2lbs per week.
jiggamanbill
Active member
hes a super nice guy too... met him a few times
John Smeton
Legend
I have been doing full range dips then at the end shorter ones. May just try shorter ones, I can move more weight/reps in the shorter ones at the top
thetinyguy
Well-known member
Looks like it from the vid's i've seen
Those are killer, they will help you blast through plateaus I've done them a few times here and there!
jiggamanbill
Active member
Looks like it from the vid's i've seen
Those are killer, they will help you blast through plateaus I've done them a few times here and there!
did those dips tonight!
thetinyguy
Well-known member
You like them?
... Bet you liked the pump hahaWell did back today guys and i swapped out t bar rows for cable rows since i seem to be making small increases on t bar rows like 2-5 reps. Since i swapped in cable rows (seated) i have made really good progress since I've never done them. Weight is already up 30lbs on that exercise with perfect form. Back just POPS out afterwards too i love it! Also added in rest pause on a few sets which took the intensity up another notch! I'm sitting right at 238Lbs right now and making some of the best progress I've ever made. Also found something that works very well for calves: Training them 3x a week every other day, 3 super-sets of Standing Calve raises to Donkey Calve raises then the last set is a drop set on the donkey raise followed by bodyweight calve raise + 1 lonnnnnnggg ass stretch. I can actually see a noticeable difference now and i'm set on it for now. Still working on forearms though, there has been some small progress but maybe i need to do super sets for them as well.
thetinyguy
Well-known member
Pretty sure i mentioned it already but the powerhouse i am training at was Steve Kuclo's gym before he turned pro and moved to Texas. It's badass looking at the power rack seeing the quote: Don't just win, DOMINATE ~ Steve Kuclo IFBB Pro. Inspires me every time!
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jiggamanbill
Active member
hell of a quote
Bulkypinoy61
Member
thetinyguy
Well-known member
Currently i'm trying to gain and lifting heavy, for the first time i did the 90lb db's on flat bench today for 8 reps (got 5 last time) body weight didn't change though so i may need to eat a little more.
I know right? The cooler thing is that the lady working the front counter is awesome and said she'll call me if he comes in so i can meet him!
Hell yeah! Strong as hell too
Did chest today and made some notable improvements, my dips improved dramatically despite being my 2nd exercise after flat dumbbell press where i hit 90's for 8 (got 5 last workout) Did a really long negative last rep as well. Hitting my stride very well now
jiggamanbill
Active member
Currently i'm trying to gain and lifting heavy, for the first time i did the 90lb db's on flat bench today for 8 reps (got 5 last time) body weight didn't change though so i may need to eat a little more.
I know right? The cooler thing is that the lady working the front counter is awesome and said she'll call me if he comes in so i can meet him!
Hell yeah! Strong as hell too
Did chest today and made some notable improvements, my dips improved dramatically despite being my 2nd exercise after flat dumbbell press where i hit 90's for 8 (got 5 last workout) Did a really long negative last rep as well. Hitting my stride very well now
I met him a few months ago in Pittsburgh... was a nice guy... but then again, all of the guys I have met have seemed top notch and friendly
thetinyguy
Well-known member
Well guys i hit my first big goal today which was 315 x 20 Romanian deadlift, i seriously cannot put into words how much more difficult it is to gain 4 reps on a big lift as opposed to 2 reps. I had a solid 10 minutes where i couldn't catch my breath. Today i came up with a better approach that i will utilize for my romanian's which will be more sets. Doing 1 set ALL OUT is really really hard and is mentally nerve racking just thinking about it so i'm going to aim for 3-5 sets of 365 x 6-10 next week. Slow and controlled, i still want to hit 20 reps but i want the 20 reps to not be so difficult that i have to worry about my form. Doing the lift heavier for more sets should train my nervous system more efficiently and still receive massive responses of hypertrophy since i will still be around 10 reps. Once i hit 10 on 1 set i'll start aiming for sets of 12-15 and so forth.There was absolutely no way i was going to be able to squat after these today, so i did INSANELY intense Rest/pause sets with leg extension and seated leg curl. I had to stumble around after that, squats are amazing but for right now i'm doing my own thing. I am literally getting comments that i look bigger everytime someone see's me at work. I even got accused of gear use from the subway i go to regularly. I am without a doubt gaining a lot of quality size, this has been the first time i have consistently trained heavy without any issues. I will be taking another week off in about 2 weeks though. I feel doing it really re-set my body and it fully recovered, then i made excellent gains in both size and strength.
jiggamanbill
Active member
love rest pause sets
thetinyguy
Well-known member
It does have a toll on my mindset sometimes though, like hitting the 315 x 20 i was having almost anxiety before hand and feeling knots in my stomach/high heart rate. I almost couldn't control it which freaked me out a little bit. If i can find a way to harness it into pure confidence and mental strength rather than nervousness, i can see my lifts getting insanely better. It is a hard mentality to establish and even harder to maintain. Then the saying "No Fear" comes into my mind because being confident about a lift can make a worlds difference.
Me too, they are super intense too!
jiggamanbill
Active member
Great way to help break plateaus.... sometimes you need constant tenstion, some times you need the rest pause... can do heavier weight, so your body can get used to moving that weight.... keep at it!
thetinyguy
Well-known member
Well guys i did a little expirement with creatine HCL, last night i took 2 scoops of Creacore by muscletech which is 3.5 grams and today i without a doubt had a bunch of personal records on back. I felt stronger the entire workout as well, It is literally a night and day difference. I was able to bang out more reps with heavier weights, i felt like i had "more gas" in the tank so to speak. I've been on creatine monohydrate forever and i was skeptical about Creatine HCL being THAT much better as they claimed. I believe it now though, I woke up at 237Lbs and i look the absolute best i have ever looked at this weight. I can see the outline of my abs i really don't understand how but i want to figure it out so i can take notes and have a game plan for super efficient bulking.
*Still bulking for the record, my body is trying to recomp or something hell idk*
*Still bulking for the record, my body is trying to recomp or something hell idk*
jiggamanbill
Active member
damn our bodies for being so smart!
Bulkypinoy61
Member
lol exactly