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09-11-2013, 06:03 AM #3841
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09-11-2013, 06:13 AM #3842
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09-11-2013, 06:26 AM #3843
Great pull bg...young or old that's some serious weight
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09-11-2013, 06:26 AM #3844
Congratulations on pr cape.
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09-11-2013, 06:40 AM #3845
Congrats to both lads really great weight there.
Question, to all the big boys in here, my dl has stopped progressing really in the last 12 weeks any advice on increasing the weight, I've tried the adding weight but my forearms/grip give out, would hooks make better sense etc?
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09-11-2013, 06:43 AM #3846
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09-11-2013, 06:46 AM #3847
I do the tensioned deads all right, but its the picking off the floor thats killing me so I think I'll use something to rise up the bar a bit
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09-11-2013, 06:50 AM #3848
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09-11-2013, 06:55 AM #3849
The above is what I was thinking of doing I used do the above years ago but fell back into lifting from the floor again
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09-11-2013, 07:00 AM #3850
I use to do a lot of power lifting in my early days and did deads to and from the floor but that's what fuked my back up, you have to remember your trying to stimulate growth and build muscle going form below the knee to the floor activates other muscles like the hams/glutes and also can round your back and cause lower back injuries. I found this a far better way to perform deads and haven't took them to the floor in years. Also when I do them these days I don't go heavy due to problems from my early heavy dead days so I concentrate on working my lower back muscles with very strict form. Like Dorian says its far better for building muscle.
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09-11-2013, 07:05 AM #3851
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09-11-2013, 07:13 AM #3852
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09-11-2013, 07:18 AM #3853
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09-11-2013, 07:21 AM #3854
Rack dead lifts..... I did em...... And love em. Took the last couple weeks off from those because my sciatic nerve is fvcking killing me
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09-11-2013, 07:28 AM #3855
Thanks Marcus, Cape and Haz for the imput I'll go back to what I was doing from a few years ago I'll update with progress
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09-11-2013, 07:30 AM #3856
Love these dorian videos, and that's what got me into all this and understanding full failure in the beginning. He very good at explaining why he is doing something too, for example the last video, when kai ask why only going down to shins instead of all the way.
Had chest and bi's yesterday.....back later tonight. Everything s 1 feel 1 working with two drops, except for the first for warming up
Incline BB 2 warms, 1 feel, 1 working and 2 drops
Flat smith machine
Incline db flys
Cable even flys
BB curls....had gym to myself just about so took advantage, haven't used BB in awhile for curls.
Hammer strength Preacher
Hanging (bent over) iso curl. Holding it at its peak, lowering slowly....only did one drop
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09-11-2013, 07:43 AM #3857
Shoulders
Pre-exhaust HIT
Standing single side DB laterals
3 warm up sets - made sure my delts were properly warmed up due to injury - high reps and increased weight to judge the working sets just right
1 working - failure + 2 dropsets right down to halfs and quarters
Single front DB raises
2 feel sets - mid rep range
1 working - failure+ 2 drops right down to halfs and quarters
Standing high pulley rear delts with rope
2 feel sets - high reps and got the movement just right to feel the burn in my rear delt
1 working set - failure + 2 drops
Smith machine front press - still using machine for pressing due to my shoulder injury
2 feel sets - mid rep range- weight felt easy so increased my weight to what ive been doing recently on my working set
1 working set - failure + 2 drops + halfs
BB shrugs
2 feel sets - high and mid rep range
1 working set -failure + triple drop set + halfs
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09-11-2013, 07:50 AM #3858
You seem to be liking the high rope pulley exercise for rear delts.
Sounds like a tough workout man good job
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09-11-2013, 07:58 AM #3859
Thoughts on shrugs on back day? That's when I'm doing them.
Seems traps tie in to rhomboid that ties into lats
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09-11-2013, 07:59 AM #3860Originally Posted by Capebuffalo
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09-11-2013, 08:02 AM #3861
Ive done shrugs with both delts and back but I always felt better doing them with delts, had more time to concentrate on them, usually my back routine lasts longer than delts due to the area being a lot bigger so I felt I was wasting some strength and concentration so I put them in with delts, but what ever suits you best stick with it.
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09-11-2013, 08:03 AM #3862
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09-11-2013, 08:31 AM #3863
I believe Kel's routine has back and delt on the same day. So shrug fits right in.
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09-11-2013, 08:36 AM #3864
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09-11-2013, 08:50 AM #3865
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09-11-2013, 08:50 AM #3866Originally Posted by Capebuffalo
Last edited by Tron3219; 09-11-2013 at 08:53 AM.
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09-11-2013, 08:55 AM #3867
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09-11-2013, 09:00 AM #3868
Watched a guy yesterday, granted he had some nice upper body size, traps were huge. But he did a least 5 excersises of just traps, in the time frame where I did all my chest routine.
He was aperfect example of chicken legs, huge up top skinny down low.
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09-11-2013, 09:01 AM #3869Originally Posted by marcus300
It'll be a process for me, I've never approached nearly this level of training before.
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09-11-2013, 09:02 AM #3870
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09-11-2013, 09:08 AM #3871Originally Posted by Capebuffalo
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09-11-2013, 09:25 AM #3872
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09-11-2013, 09:33 AM #3873
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09-11-2013, 09:34 AM #3874
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09-11-2013, 11:11 AM #3875Originally Posted by marcus300
My impression is these vids apply to all ppl, including smaller females lifting much lighter weights? (Meaning I don't have to go searching for the female fitness model equivalent for proper form).
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09-11-2013, 11:21 AM #3876
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09-11-2013, 12:19 PM #3877
And his best line in the vid is put some fuking weight on the bar
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09-11-2013, 01:24 PM #3878
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09-11-2013, 01:29 PM #3879
Legs today boys and girls:
After warm-ups...
Squats: 1 very heavy, got 12 reps. Dropped 50 and I got 7-8 more. Was dying here.
Verticals: 1 heavy for 15. 2nd heavy with RP and drop.
Extensions: 2 sets. Did an RP on first for something different. Felt good. Never do RP's on these. Nice feel.
Seated curls: 2 sets, same as above.
Calves: Vertical's. 1 straight. 1 with RP x 2
Seated. 2 straight sets.
Done. Quads very pumped today!
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09-11-2013, 01:37 PM #3880
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