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Started By
Message
re: H&F Program Party- All I Want for Christmas is a Big Bench
Posted on 12/7/22 at 9:40 am to lsu777
Posted on 12/7/22 at 9:40 am to lsu777
quote:
the grip circuits/cardio are by fat the hardest thing in this program IMO, like not even close.
100% agree. It's such a ramp up in intensity too. It's goes from a nice stroll in the park to suddenly being attacked by hundreds of squirrels.
1
Posted on 12/7/22 at 10:30 am to jonboy
Funny that in this thread everyone is talking about grip and in the Deadcember thread everyone is talking about abs.
It's always the thing you're not thinking about that gets you.
It's always the thing you're not thinking about that gets you.
Posted on 12/7/22 at 10:43 am to lsu777
quote:
so not sure how yall were doing these rollups, but i was letting it roll all the way down to my fingertips and was SS with the curls.
Same here. Empty 45lb bar for the rollups.
What percentage of training max are ya'll doing for the soul suckers? I'm assuming they'll be tough, but I have no idea what weight to use.
Posted on 12/7/22 at 11:50 am to FieldEngineer
quote:
What percentage of training max are ya'll doing for the soul suckers? I'm assuming they'll be tough, but I have no idea what weight to use.
yea i dunno yet. gonna have to go back and look in the ole log book from last couple months and see what i did on those and kind of go from there.
right now i am thinking 35-40%ish of TM maybe
Posted on 12/7/22 at 11:50 am to OysterPoBoy
quote:
Funny that in this thread everyone is talking about grip and in the Deadcember thread everyone is talking about abs.
It's always the thing you're not thinking about that gets you.
yep, its crazy
Posted on 12/7/22 at 12:40 pm to OysterPoBoy
For those who don't have the Big Bench PPSA purchased, what are some of the grip exercises?
Not looking for the whole thing, just gimme a snippit.
Not looking for the whole thing, just gimme a snippit.
Posted on 12/7/22 at 1:50 pm to 3rdPart Tiger
One of them we already talked about. Barbell behind butt roll ups. Brutal stuff.
Posted on 12/7/22 at 2:29 pm to 3rdPart Tiger
zottoman curls, behind the back rollups, wrist rotations, hammer curls and bumper plate holds
Posted on 12/7/22 at 4:25 pm to lsu777
W1D3 done. I ended up doing the last 2 sets of close grip bench 21s at 115 and that felt perfect .
I ended up at 75mins workout today. I treated the lat pulldowns like working sets in the warmup tho cause I’m trying to get a big arse back. Bench press took forever swapping weights with son in sets of 2. Pendlay rows were slow because we had never done them (I love them btw they feel so much safer than bb rows to do with lower back issues), and it took a while to find a good weight on the 90/90 rotations.
That wasn’t too hard of a workout overall and any time you do 2 new exercises it’s a good day.
//edit if you haven’t done 90/90 curls bring them up from waist like a hammer curl and then do the rotations. If you hold them straight I front of you it’ll provide a searing pain in your shoulder that I don’t recommend.
I ended up at 75mins workout today. I treated the lat pulldowns like working sets in the warmup tho cause I’m trying to get a big arse back. Bench press took forever swapping weights with son in sets of 2. Pendlay rows were slow because we had never done them (I love them btw they feel so much safer than bb rows to do with lower back issues), and it took a while to find a good weight on the 90/90 rotations.
That wasn’t too hard of a workout overall and any time you do 2 new exercises it’s a good day.
//edit if you haven’t done 90/90 curls bring them up from waist like a hammer curl and then do the rotations. If you hold them straight I front of you it’ll provide a searing pain in your shoulder that I don’t recommend.
This post was edited on 12/7/22 at 4:27 pm
Posted on 12/7/22 at 6:38 pm to Canuck Tiger
W2D1 was nice today and bench 5 times a week sounds insane but it just works. Did the cardio portion and grip circuit together as a superset which made the sweat pour. Now to make sure that I am getting enough protein to feed the machine.
Posted on 12/7/22 at 8:33 pm to bad93ex
Almost done with W1D3.
Soul suckers are terrible. Not sure I’m doing these wrist rotations correctly. Holding arms at halfway point in a curl, rotating wrists.
Soul suckers are terrible. Not sure I’m doing these wrist rotations correctly. Holding arms at halfway point in a curl, rotating wrists.
Posted on 12/7/22 at 8:37 pm to Canuck Tiger
quote:
ended up at 75mins workout today. I treated the lat pulldowns like working sets in the warmup tho cause I’m trying to get a big arse back. Bench press took forever swapping weights with son in sets of 2. Pendlay rows were slow because we had never done them (I love them btw they feel so much safer than bb rows to do with lower back issues), and it took a while to find a good weight on the 90/90 rotations.
Yea I been super setting in some form of chins everyday with the bench on days the workout doesn’t have them.
And yes I love pendlay rows. That’s my normal go to and I have gotten pretty strong on them. Haven’t done them in like 5 months though so only using 225 tonight.
Posted on 12/8/22 at 7:57 am to lsu777
A) ended up using 215 on rows, not 225 and it was too much. I got the reps in but bar speed was way too low for what i consider a proper pendlay row. Will lower next time
B) for some reason the soul suckers and just the overall movement of close grip bench killed my right shoulder. Dunno what that is about, will have to really focus on pre-hab and see if it does it again. Didnt hurt on normal bench though.
C) because of my shoulder, i did the grip exercise and just did some shoulder rehab stuff to see if i could make it stop hurting and skipped the cardio
and than......................................
i work up in the middle of the night and my left wrist was screaming in pain. Couldnt even hold a water bottle. It is not as bad now and doesnt hurt to touch, but when i extend it(cant all the way) it screams in pain along the inner side where most of the ligaments are. I only used 10 lbs on the rotations so i dunno wtf happened.
but as of right now, i cant even do a pushup or get in that position much less bench press.
gonna see what it feels like today. gonna do some ssb squats for sure and slowly see what else i can do. I will play it by ear and if its still like this next week, gonna have to see a doctor.
but as of this moment, im properly fricked & will not be able to finish big bench for sure.
B) for some reason the soul suckers and just the overall movement of close grip bench killed my right shoulder. Dunno what that is about, will have to really focus on pre-hab and see if it does it again. Didnt hurt on normal bench though.
C) because of my shoulder, i did the grip exercise and just did some shoulder rehab stuff to see if i could make it stop hurting and skipped the cardio
and than......................................
i work up in the middle of the night and my left wrist was screaming in pain. Couldnt even hold a water bottle. It is not as bad now and doesnt hurt to touch, but when i extend it(cant all the way) it screams in pain along the inner side where most of the ligaments are. I only used 10 lbs on the rotations so i dunno wtf happened.
but as of right now, i cant even do a pushup or get in that position much less bench press.
gonna see what it feels like today. gonna do some ssb squats for sure and slowly see what else i can do. I will play it by ear and if its still like this next week, gonna have to see a doctor.
but as of this moment, im properly fricked & will not be able to finish big bench for sure.
Posted on 12/8/22 at 8:49 am to lsu777
quote:
as of this moment, im properly fricked & will not be able to finish big bench for sure.
We have our first victim.
That sucks, man. Hopefully nothing is majorly hurt.
Posted on 12/8/22 at 9:14 am to lsu777
Damn that sucks. Hope it’s nothing serious
Posted on 12/8/22 at 9:17 am to lsu777
quote:
i cant even do a pushup or get in that position much less bench press.
What about if you lock your wrist? Try a push up on your knuckles
Posted on 12/8/22 at 9:25 am to lsu777
quote:
my left wrist was screaming in pain
Hope it's just a short term deal. At least it wasn't your right wrist (iykwim).
Posted on 12/8/22 at 9:28 am to Yeti_Chaser
yea I can do knuckle pushups but still hurts a ton, just tried it.
Posted on 12/8/22 at 9:53 am to lsu777
I've had those symptoms in my wrist before lsu, it was tendinitis and took about a week before I could bench pain free.
Posted on 12/8/22 at 11:20 am to lsu777
W1D5 finished. I'm sore as frick.
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