**Marcus's HIT Dungeon**

[NACH3]

what do you mean whats up with your ROM ?, whats your rnage

I have none in my R arm lol - literally my arm get to maybe 45* until it starts crippling me - it's fvked structurally and why I've also been hitting my rear delts more and w/various angles to bring it up and strengthen

Anything overhead I can not do.... unless on smith MP I can get under the bar but have to push out a little to get the best ROM w/that movement as possible... That's why I haven't even been pressing on shoulders unless I have the rev hammer strength press - that's much more natural as your leaning forward anyway... Make sense?

[marcus300]

So if I need to up the bench at first. I was hitting 285 for 9 then 5.

And I understand that, but my question is, if I were to up it to say 300, and lets say I got 6 and failed on the 7th rep: what weight would you use for a drop? I know there may be some variation in there for guys, but keep in mind I have to rerack the weight myself off the supports, strip the plates, and I do not have help with a lift off. Just curious what you guys would do because that may also be an area in which I can improve because sometimes I hit a decent amount of reps on my drops...

I would use a weight what I would aim around 4-6 reps at total failure and if your doing this on your own, the only thing you can do is drops unless you stay were you are and lift it off the supports if they are set high enough and do rest pause till your fuked, but if its a drop 2nd drop needs to be around 3-4 reps and I doubt you will be doing a 3rd but if your resting that long which you may be from the sounds of it do another two with the same weight because you should with the rest periods your having. Better still toss the bar in the bin and use dells and have them all there ready for the working attack

[NACH3]

So if I need to up the bench at first. I was hitting 285 for 9 then 5.

And I understand that, but my question is, if I were to up it to say 300, and lets say I got 6 and failed on the 7th rep: what weight would you use for a drop? I know there may be some variation in there for guys, but keep in mind I have to rerack the weight myself off the supports, strip the plates, and I do not have help with a lift off. Just curious what you guys would do because that may also be an area in which I can improve because sometimes I hit a decent amount of reps on my drops...

This will vary depending on your strength the day etc - bug I'd say 305(Fvk 300 lol) then 285 then 275 should put you right around 12

Edit* exactly what Marcus said I try to shoot for 4-6 on working set then drop - if you 5 then 4 you could stay at that weight or reduce by very little 10* and hit 2-3 many drop too much weight - I'll use the same weight on a drop if I get 6/ then drop for 4 I'll RP it for usually only 1 maybe 2 if I'm lucky lol

[marcus300]

I have none in my R arm lol - literally my arm get to maybe 45* until it starts crippling me - it's fvked structurally and why I've also been hitting my rear delts more and w/various angles to bring it up and strengthen

Anything overhead I can not do.... unless on smith MP I can get under the bar but have to push out a little to get the best ROM w/that movement as possible... That's why I haven't even been pressing on shoulders unless I have the rev hammer strength press - that's much more natural as your leaning forward anyway... Make sense?

I wouldn't press mate, I'd use a broom stick to press and stretch with until the ROM comes back, sounds like you could do some serious damage and if your using a smithy your probably only using one arm/side anyway.

[marcus300]

This will vary depending on your strength the day etc - bug I'd say 305(Fvk 300 lol) then 285 then 275 should put you right around 12

IMHO once you start hitting 12 and its easy its time to adjust the weight, overload!

[NACH3]

I wouldn't press mate, I'd use a broom stick to press and stretch with until the ROM comes back, sounds like you could do some serious damage and if your using a smithy your probably only using one arm/side anyway.

Yeah that's what I've been thinking also..., and why I haven't pressed - the pain(as you know all to well) is excruciating whenever I pressed - my shoulder is totally fvked mate... ROM can be increased but must be don't manually A I have lost 90% of all connective tissue and Need a new joint, when I do rev flys w/weight I can see how my shoulder is anchored into a position - Only thing left to do now is get a total rev joint replacement...

With my strength increasing the way it is - I wouldn't be surprised if it actually broke off from the joint one day... All my nerves(c-1-7) are trapped going into the shoulder girdle..., leaving everything pulling on my right side - from neck down to scaps...

[marcus300]

Yeah that's what I've been thinking also..., and why I haven't pressed - the pain(as you know all to well) is excruciating whenever I pressed - my shoulder is totally fvked mate... I have lost 90% of all connective tissue and Need a new joint... Only thing left they can do now...

With my strength increasing the way it is - I wouldn't be surprised if it actually broke off from the joint one day... All my nerves(c-1-7) are trapped going into the shoulder girdle..., leaving everything pulling on my right side - from neck down to scaps...

And I thought I was bad because I cant lift up the 200lbs bells anymore

[NACH3]

And I thought I was bad because I cant lift up the 200lbs bells anymore

Haha - right! When I was in HS I was shoulder pressing 115s b4 getting hurt.., it sucks doesn't it!

[novastepp]

I would use a weight what I would aim around 4-6 reps at total failure and if your doing this on your own, the only thing you can do is drops unless you stay were you are and lift it off the supports if they are set high enough and do rest pause till your fuked, but if its a drop 2nd drop needs to be around 3-4 reps and I doubt you will be doing a 3rd but if your resting that long which you may be from the sounds of it do another two with the same weight because you should with the rest periods your having. Better still toss the bar in the bin and use dells and have them all there ready for the working attack

This will vary depending on your strength the day etc - bug I'd say 305(Fvk 300 lol) then 285 then 275 should put you right around 12

Edit* exactly what Marcus said I try to shoot for 4-6 on working set then drop - if you 5 then 4 you could stay at that weight or reduce by very little 10* and hit 2-3 many drop too much weight - I'll use the same weight on a drop if I get 6/ then drop for 4 I'll RP it for usually only 1 maybe 2 if I'm lucky lol

Right on, 305 it is. And I can set the bar with with 275, then add two 5's and then on the outside will be two 10's. After I fail, as long as I'm between 4-6 reps, I will rerack and drop the 10's off and go at it at 285 and hope to get 2. I like it. If I get 2+ I will drop the 5's and see if I can get a full rep.

Max with drops ~10 reps.

Boom.

[marcus300]

Haha - right! When I was in HS I was shoulder pressing 115s b4 getting hurt.., it sucks doesn't it!

Feeler sets?

[marcus300]

Right on, 305 it is. And I can set the bar with with 275, then add two 5's and then on the outside will be two 10's. After I fail, as long as I'm between 4-6 reps, I will rerack and drop the 10's off and go at it at 285 and hope to get 2. I like it. If I get 2+ I will drop the 5's and see if I can get a full rep.

Max with drops ~10 reps.

Boom.

After the first fail you could drop once and then keep the weight and rest pause off the racks, give yourself at least 15 seconds between reps and it doesn't matter if your only getting one or two on the rest pause but if you have rack you could add in negs to the racks which will dig deeper than any other method

[marcus300]

When your cock starts to disappear into the fat surrounding the base of your shaft that's the time to adjust your diet, now go and eat you cvnts lol

Honest no coffee

[NACH3]

Feeler sets?

Always!! And even warm ups w/higher reps to get as much blood in there as possible! Once I hurt my shoulder I surely started to warm up more and more!

Wasn't HIT tho

[marcus300]

Always!! And even warm ups w/higher reps to get as much blood in there as possible!

Good to hear that's all what those 115's are worth

[novastepp]

After the first fail you could drop once and then keep the weight and rest pause off the racks, give yourself at least 15 seconds between reps and it doesn't matter if your only getting one or two on the rest pause but if you have rack you could add in negs to the racks which will dig deeper than any other method

This is what I want to do, but I hope you will correct me if I am doing it wrong...

If I press and I fail on the positive portion (meaning I do not get the weight up to the hooks and full positive ROM), then it hits the rack supports which are literally just above my damn neck on the decline. I can't rest pause off of that, but if I get up and rerack the barbell and get back under it I could do one of two things:

1. lift off and perform a negative, OR,
2. lift off and try for a full positive rep into a negative. However if I don't get the full rep I miss the full negative, but I hit failure again.

Thoughts?

[novastepp]

When your cock starts to disappear into the fat surrounding the base of your shaft that's the time to adjust your diet, now go and eat you cvnts lol

Honest no coffee

[marcus300]

Deep emotion inside you will bring out your best lifting days, learn to release the emotion what triggers your fight or flight state and go full speed ahead into fight mode but with control. ~Marcus

[NACH3]

Good to hear that's all what those 115's are worth

Lmfao...




I though at 16 it was decent hahaha

[marcus300]

This is what I want to do, but I hope you will correct me if I am doing it wrong...

If I press and I fail on the positive portion (meaning I do not get the weight up to the hooks and full positive ROM), then it hits the rack supports which are literally just above my damn neck on the decline. I can't rest pause off of that, but if I get up and rerack the barbell and get back under it I could do one of two things:

1. lift off and perform a negative, OR,
2. lift off and try for a full positive rep into a negative. However if I don't get the full rep I miss the full negative, but I hit failure again.

Thoughts?

Can you not make the racks higher so you can rest pause without moving and just counting?

if not, I'd drop and once fail with a positive do one slow negative for something like 5-10 seconds, you wont make that count and fight like fuk against the weight after true positive failure but I think I would re rack and drop one more time and do one serious neg at the end due to the racks in place. This will be extremely painful if you get the failure perfect on the positive

[NACH3]

Feeler sets?

I just got this LOL - feeler set lmao

[marcus300]

Lmfao...




I though at 16 it was decent hahaha

Yes I will give you that at 16yrs old 115's laterals are a good feeler set

[marcus300]

I just got this LOL - feeler set lmao

fuk me come on you slow cvnt

[marcus300]

Eccentric muscle contraction causes serious muscle trauma and recruits the toughest and thickest fibers what will grow the biggest. Trauma sounds a hard word and some say you don't need to I say, they don't train hard enough

[novastepp]

Can you not make the racks higher so you can rest pause without moving and just counting?

if not, I'd drop and once fail with a positive do one slow negative for something like 5-10 seconds, you wont make that count and fight like fuk against the weight after true positive failure but I think I would re rack and drop one more time and do one serious neg at the end due to the racks in place. This will be extremely painful if you get the failure perfect on the positive

The supports are in a position where it allows me to get full stretch without hitting the bars, its pretty low. If I moved them up, I wouldn't be able to bring the bar as low to my nipples.

I understand what you are saying though...f I hit that positive failure absolutely perfectly where it takes every ounce of me to finish that last positive rep, then go for a brutally slow negative.

Otherwise do a drop and try to hit that positive failure perfectly so I can negative. I'll give it a shot.

[NACH3]

fuk me come on you slow cvnt

FFS I am slow

[marcus300]

The supports are in a position where it allows me to get full stretch without hitting the bars, its pretty low. If I moved them up, I wouldn't be able to bring the bar as low to my nipples.

I understand what you are saying though...f I hit that positive failure absolutely perfectly where it takes every ounce of me to finish that last positive rep, then go for a brutally slow negative.

Otherwise do a drop and try to hit that positive failure perfectly so I can negative. I'll give it a shot.

I understand about full ROM but just try lifting them up about 1-2 inches but then doing rest pause into negatives, this will be a new side of pain trust me.

[novastepp]

I understand about full ROM but just try lifting them up about 1-2 inches but then doing rest pause into negatives, this will be a new side of pain trust me.

Right on Marcus. I will do that. It may be odd at first not bringing the bar so low, but if I warm up enough and get the hang of it it may be very fun/painful.

So just to be clear, we are saying failure down to the supports then after ~15 seconds lifting off of the supports and trying for a rep.

I'm writing it down so i can bring it home and put it in my own dungeon

[marcus300]

Right on Marcus. I will do that. It may be odd at first not bringing the bar so low, but if I warm up enough and get the hang of it it may be very fun/painful.

So just to be clear, we are saying failure down to the supports then after ~15 seconds lifting off of the supports and trying for a rep.

I'm writing it down so i can bring it home and put it in my own dungeon

Yes, but you will have to judge the rest pause just right I would say 15 deep breaths and go for one rep or 2 but on the last rep which will be failure on each rest pause do a slow negative and I mean slow. It should feel like hot poker being stuck into your chest

[novastepp]

Yes, but you will have to judge the rest pause just right I would say 15 deep breaths and go for one rep or 2 but on the last rep which will be failure on each rest pause do a slow negative and I mean slow. It should feel like hot poker being stuck into your chest

Full disclosure: no idea what that feels like, but I'm excited to find out!

[marcus300]

Full disclosure: no idea what that feels like, but I'm excited to find out!

Similar to a red hot poker up your anus

[novastepp]

What a ****ing great forum day. So glad I have the time to be in here today. Thanks so much Marcus and Nach!

This is the kind of next level shit I'm talking about. Really excites me!

[novastepp]

Similar to a red hot poker up your anus

Ohhhhh, okay now I get it.

[BG]

Just checking in guys. Glad everyone is still going. I was banged up as you know, so I kicked back and took it easy. I'm in Florida right now. I might do some legs today if I eat enough. My whole right arm is screwed up, shoulder, bi hurts on top and my elbow. I let my diet go to crap and started back with the redbulls. So my plan is when I come home Sunday I'm going to start fresh. I'm thinking of a whole week of cardio and abs to give things a little more time. OK I'm done, just wanted to check in ; )

[novastepp]

Just checking in guys. Glad everyone is still going. I was banged up as you know, so I kicked back and took it easy. I'm in Florida right now. I might do some legs today if I eat enough. My whole right arm is screwed up, shoulder, bi hurts on top and my elbow. I let my diet go to crap and started back with the redbulls. So my plan is when I come home Sunday I'm going to start fresh. I'm thinking of a whole week of cardio and abs to give things a little more time. OK I'm done, just wanted to check in ; )

Hard work pays off.

Dreams come true.

Bad times don't last.

But BAD GUYS DO!

[almostgone]

Just checking in guys. Glad everyone is still going. I was banged up as you know, so I kicked back and took it easy. I'm in Florida right now. I might do some legs today if I eat enough. My whole right arm is screwed up, shoulder, bi hurts on top and my elbow. I let my diet go to crap and started back with the redbulls. So my plan is when I come home Sunday I'm going to start fresh. I'm thinking of a whole week of cardio and abs to give things a little more time. OK I'm done, just wanted to check in ; )

Enjoy Florida, BG! Grab yourself a good cheat meal and.relax.

[BG]

Enjoy Florida, BG! Grab yourself a good cheat meal and.relax.

I will pal !

Hard work pays off.

Dreams come true.

Bad times don't last.

But BAD GUYS DO!

Thanks man, I just keep thinking in my head.......Is this the end, is this what I used to hear all the older guys I grew up talk about when they couldn't train anymore. Maybe I just have start training like a cvnt, fuk that I'll stop all together.

[NACH3]

Enjoy yourself down there, BG!!

And glad to hear your doing/& feeling better my man!

[kelkel]

And I thought I was bad because I cant lift up the 200lbs bells anymore

Big cvnt.

When your cock starts to disappear into the fat surrounding the base of your shaft that's the time to adjust your diet, now go and eat you cvnts lol

Honest no coffee

Poor people with small weiners....sad.

[kelkel]

Just checking in guys. Glad everyone is still going. I was banged up as you know, so I kicked back and took it easy. I'm in Florida right now. I might do some legs today if I eat enough. My whole right arm is screwed up, shoulder, bi hurts on top and my elbow. I let my diet go to crap and started back with the redbulls. So my plan is when I come home Sunday I'm going to start fresh. I'm thinking of a whole week of cardio and abs to give things a little more time. OK I'm done, just wanted to check in ; )

If you're there on vacation then take the week off, rest and relax. It'll do your body good.

[Sfla80]

Just checking in guys. Glad everyone is still going. I was banged up as you know, so I kicked back and took it easy. I'm in Florida right now. I might do some legs today if I eat enough. My whole right arm is screwed up, shoulder, bi hurts on top and my elbow. I let my diet go to crap and started back with the redbulls. So my plan is when I come home Sunday I'm going to start fresh. I'm thinking of a whole week of cardio and abs to give things a little more time. OK I'm done, just wanted to check in ; )

Suxks u came to Florida right when it's cold.

30s tonight here man lol.

Enjoy yourself