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Posted on 9/17/19 at 8:14 am to Proximo
Question:
Should I rotate accessory lifts? Like pick two that I want and rotate them each week?
Should I rotate accessory lifts? Like pick two that I want and rotate them each week?
Posted on 9/17/19 at 9:05 am to DeafJam73
Definitely, I don’t think it’s a bad idea at all, although there are certain exercises I like to keep in every workout.
Chest: bench, incline press and flyes
Back: one arm DB rows and lat pulldowns
Legs: squat and leg extensions
The way I decide on accessory lifts is critiquing myself and determining if I have any lagging body parts. For me, my upper / middle back could use some additional work so I incorporate dropsets/rest pause, switch up accessory lifts, or use multiple angles.
Lately, I’ve been training back 2x per week and rotating deadlift, bent over barbell rows and t-bar rows because they’re really hard on my low back and generally can’t do them in the same workout.
Chest: bench, incline press and flyes
Back: one arm DB rows and lat pulldowns
Legs: squat and leg extensions
The way I decide on accessory lifts is critiquing myself and determining if I have any lagging body parts. For me, my upper / middle back could use some additional work so I incorporate dropsets/rest pause, switch up accessory lifts, or use multiple angles.
Lately, I’ve been training back 2x per week and rotating deadlift, bent over barbell rows and t-bar rows because they’re really hard on my low back and generally can’t do them in the same workout.
Posted on 9/17/19 at 11:54 am to DeafJam73
I started rotating between front squats/back squats and incline/flat bench when I was running GSLP and liked doing that.
Posted on 9/17/19 at 9:34 pm to Dixie Normus
ME lower.
4 squat singles at 92%.
3 deadlift singles at 90% with accentuated negatives.
4 giant sets of farmers walk, terminal knee extensions, weighted glute ham raises and hip thrusts.
The deadlift negatives were killer. 475 plus my wife pulling me down on the negative. Oof.
4 squat singles at 92%.
3 deadlift singles at 90% with accentuated negatives.
4 giant sets of farmers walk, terminal knee extensions, weighted glute ham raises and hip thrusts.
The deadlift negatives were killer. 475 plus my wife pulling me down on the negative. Oof.
Posted on 9/18/19 at 7:39 am to Rep520
quote:
475 plus my wife pulling me down on the negative. Oof.
Pics, or I don’t believe you have a wife. In yoga pants....from behind.....yeah.
Jk. Good lift man.
Posted on 9/18/19 at 7:40 am to Rep520
Hang Cleans 135-3x3
Deadlifts-310x3/355x3/400x3+
Front Squats 135-3x10
RDLs 225-3x10
Reverse Hypers 3x10
Strap layouts 3x10
Felt good today. Much better than yesterday.
Deadlifts-310x3/355x3/400x3+
Front Squats 135-3x10
RDLs 225-3x10
Reverse Hypers 3x10
Strap layouts 3x10
Felt good today. Much better than yesterday.
Posted on 9/18/19 at 12:49 pm to DeafJam73
Haven’t posted here in a while but still lifting
Yesterday Bench 220 x5. Absolutely smoked it. PR test next week at 235 should be good.
Today Squat 295 x5. New PR and PR test at 320 next week which should be another PR in the works.
Overall, lifts are going well but I’m definitely heading for a reset 5/3/1 on Squats.
Yesterday Bench 220 x5. Absolutely smoked it. PR test next week at 235 should be good.
Today Squat 295 x5. New PR and PR test at 320 next week which should be another PR in the works.
Overall, lifts are going well but I’m definitely heading for a reset 5/3/1 on Squats.
Posted on 9/18/19 at 9:51 pm to marchballer
First try at a dynamic effort day in a Westside template.
DE weighted pushups in a giant set with rows, side laterals, slamball tosses and curls. 4 giant sets of that.
I'm starting on the lower total volume range on Prilepin's chart with a total of 20 reps (4x5) on the dynamic work.
Neck work and some sled pulls/drags and air bike for 5 mins for cardio at the end.
DE weighted pushups in a giant set with rows, side laterals, slamball tosses and curls. 4 giant sets of that.
I'm starting on the lower total volume range on Prilepin's chart with a total of 20 reps (4x5) on the dynamic work.
Neck work and some sled pulls/drags and air bike for 5 mins for cardio at the end.
Posted on 9/18/19 at 10:09 pm to Rep520
Found out no surgery is necessary on my ankle after being told it was likely before my MRI, so that’s good.
Got back to some upper body work today.
Bench: 255 2x5; 260 1x7
Speed bench 210 2x3
Floor press: 205 2x7
Pull ups till failure 2x
Wide grip cable rows
Seated curls
Got back to some upper body work today.
Bench: 255 2x5; 260 1x7
Speed bench 210 2x3
Floor press: 205 2x7
Pull ups till failure 2x
Wide grip cable rows
Seated curls
Posted on 9/21/19 at 2:41 pm to Dixie Normus
Went to my step brothers powerlifting meet today. His Squat was 551, Bench was 391, and Deadlift was 606. 1548 total weighing in at 275lbs.
Hell of a day for him.
Hell of a day for him.
Posted on 9/22/19 at 9:19 am to Bonkers119
Today’s my last day in Disney World. It’s been fun. Luckily for me, we’ve walked so damn much, that all the food I’ve been eating hasn’t been really detrimental. Bloated from beer though. Norway, Germany and the UK brew some good shite.
Posted on 9/22/19 at 3:12 pm to DeafJam73
Bench: 260 2x5; 265 1x7
Speed bench 2x3
Spoto press: 2x7
Seated OHP
Pull-ups 2x
Seated wide grip cable rows
Seated curls
Spotty workout. Still sweating out the booze from Nashville.
Speed bench 2x3
Spoto press: 2x7
Seated OHP
Pull-ups 2x
Seated wide grip cable rows
Seated curls
Spotty workout. Still sweating out the booze from Nashville.
Posted on 9/24/19 at 8:25 pm to Dixie Normus
Started back on nSuns this week, and I’ve completely forgot what real volume felt like. I got my arse kicked tonight. Gonna take me a couple weeks to get my conditioning back.
Posted on 9/24/19 at 9:29 pm to Bonkers119
Westside template week 2. ME lower.
4 single squats at 93%, up 5 lb since last week.
4 single deads with negative emphasis. 90% with my wife pulling me down.
2 giant sets of BB hack squats, weighted glute ham raises and reverse hyper.
3 giant sets of sled push/pull, weighted leg raises and side planks. Feels super late now that it's getting dark earlier.
4 single squats at 93%, up 5 lb since last week.
4 single deads with negative emphasis. 90% with my wife pulling me down.
2 giant sets of BB hack squats, weighted glute ham raises and reverse hyper.
3 giant sets of sled push/pull, weighted leg raises and side planks. Feels super late now that it's getting dark earlier.
Posted on 9/24/19 at 10:02 pm to Bonkers119
I’d be careful with nSuns. I ran the program a couple years ago and the volume really takes a toll on your body and I was 25 at the time.
Make sure you stock up on fish oil to keep your joints in check.
Make sure you stock up on fish oil to keep your joints in check.
Posted on 9/25/19 at 12:41 pm to Dixie Normus
Split Jerk 195-3x1
Bench 220x5/250x3/280x1+
DB Press 80-5x10
Barbell Rows 165-5x10
Superset: ez bar curls 5x10
First day back since Disney. Finished up with conditioning. 10 mins of 10 battle rope slams and 10 burpees per set. That sucked. Also did 5 sets of weighted over head hold crunches.
Bench 220x5/250x3/280x1+
DB Press 80-5x10
Barbell Rows 165-5x10
Superset: ez bar curls 5x10
First day back since Disney. Finished up with conditioning. 10 mins of 10 battle rope slams and 10 burpees per set. That sucked. Also did 5 sets of weighted over head hold crunches.
Posted on 9/25/19 at 9:04 pm to DeafJam73
A little worried I'm sick, so I lightened up the volume.
4 supersets of 5 weighted, dynamic pushups and 230 LB per hand farmers walks.
3 giant sets of neck harness work, gorilla grip and slamball chest passes. Done.
4 supersets of 5 weighted, dynamic pushups and 230 LB per hand farmers walks.
3 giant sets of neck harness work, gorilla grip and slamball chest passes. Done.
Posted on 9/26/19 at 7:55 am to Rep520
Power Cleans 210x3
Squats 300x5/340x3/380x1+
Box Step-ups 120-3x10
Calf Raises 3x10
Reverse Hypers 3x10
Dead hang leg lifts 3x10
10 mins HIIT assault bike
My squat is getting weaker. But everything else is getting stronger. Idk why.
Squats 300x5/340x3/380x1+
Box Step-ups 120-3x10
Calf Raises 3x10
Reverse Hypers 3x10
Dead hang leg lifts 3x10
10 mins HIIT assault bike
My squat is getting weaker. But everything else is getting stronger. Idk why.
Posted on 9/27/19 at 10:39 pm to DeafJam73
Dynamic work.
4x6 box squats with the spider bar in giant sets with glute ham raises and reverse hypers.
3x10 weighted pushup, side laterals, neck work, again in a giant set. Abs to finish.
4x6 box squats with the spider bar in giant sets with glute ham raises and reverse hypers.
3x10 weighted pushup, side laterals, neck work, again in a giant set. Abs to finish.
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