Post: #301

Related...I've always done dips but found with my lanky ass arms I was jacking up my rotator cuff doing too many dips/OHP. I started doing dips like this psycho:

https://www.t-nation.com/training/dips-y...them-wrong

In hollow body, feet forward, flexing the lats...and that went away. It's harder than regular dips with your feet crossed behind you, but feels so much better on the joints so it's worth it.

May the gains be with you GS

Post: #302

I agree that heavy weighted dips are extremely important in building a strong OHP. I broke out of a plateau at around 175 on my OHP (my bodyweight at the time) by doing 90s on weighted dips for an entire cycle at the end of each bench workout. I used a 1+ rep per week scheme and it helped me add +10 to my OHP during that cycle.
My progression went:
Week 1: 3x5
Week 2: 3x6
...
Week 5: 3x9

If you get brutally strong on weighted dips, you;ll also increase your overall stability, which is why it carries over to overhead pressing so well.

Post: #303

I met General Stalin recently. First glance you KNOW this is a dude who lifts. Looking good bro (no homo), keep hammering

Post: #304

Thanks man. Not looking too bad yourself I actually meant to chat with you about fitness while we were hanging out but it slipped my mind. I'll message you.

After the weekend shenanigans it's time to get back on track. I think I'm going to continue de-loading the rest of this week and ease back into it after taking the last 6 days off. Will be starting new training cycle on Sunday.

Post: #305

First day of cycle #2 of Investment Bro's program last night. Was definitely exhausting after taking a couple weeks off basically but not so bad. I did the minimum reps for my compound working sets but I got em done. This time around I'm going to be playing around with the accessory work a bit to change things up.

Squat - 1 x 6 x 95
1 x 6 x 135
1 x 6 x 185
5 x 7 x 215

Deadlift - 1 x 8 x 135
1 x 8 x 185
1 x 6 x 225
4 x 4 x 285
1 x 6 x 285 (a gym bro egged me on to go for 6 reps, last rep was a poor-form grinder)

Weighted crunches - 3 x 10 x 35 >ss> side crunches - 3 x 10 >ss> Reverse back hypers - 3 x 10 x 90 >ss> Leg curl - 3 x 10 x 80 >ss> Calf raises - 3 x 10 x 145

Today I started implementing a new cue into my squats: leading with the hips. So instead of thinking about driving my shoulders up into the sky with my legs, I think about raising my ass/hips while just keeping my torso rigid. I think it has helped a lot. Made my squat feel a lot more powerful and felt like I was isolating my quads more.

Post: #306

Day 2 feeling great. Bench is strong.

Pause Bench press - 1 x 10 x 95
1 x 8 x 135
5 x 7 x 185

Bent over BB row - 1 x 10 x 135
2 x 10 x 145
2 x 8 x 165

OHP - 1 x 8 x 95
2 x 9 x 105
2 x 7 x 110

Pullup - 3 x 8 >ss> preacher curl - 3 x 10 x 48 >ss> Side lat. raise - 3 x 10 x 22.5

Post: #307

Good lower body day last night. Day 3:

Front squat - 1 x 8 x 95
1 x 6 x 135
3 x 7 x 160

Rack pull above the knee - 1 x 8 x 135
1 x 8 x 225
1 x 8 x 315
4 x 9 x 355

Hyperextensions - 3 x 12 x 45 >ss> Ab roller - 3 x 12 >ss> Decline side crunches - 3 x 10

I think switching out and changing up rep ranges on accessory movements in Investment bro's program will help keep things interesting and also keep my body on it's toes.

Post: #308

Day 4 close grip bench press. Keeping the trend of changing up my accessory work.

CG Bench press - 1 x 8 x 95
1 x 8 x 135
4 x 8 x 175

Bent over BB row - 1 x 10 x 135
2 x 10 x 155
1 x 8 x 165
1 x 6 x 185

OHP - 1 x 8 x 95
2 x 9 x 105
1 x 6 x 115
1 x 5 x 120

Pull up (neutral grip) - 3 x 8 >ss> Incline db curls - 3 x 10 x 22.5 >ss> Dips - 3 x 10

Post: #309

Had Lasik surgery on Friday so I didn't hit the gym and I did a shorter workout yesterday.

Squat - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
1 x 4 x 225
4 x 4 x 245

2" Deficit Deadlift - 1 x 8 x 135
1 x 6 x 185
1 x 6 x 225
4 x 6 x 265

Today is supposed to be a rest day but since I did not workout Friday I will go in today and do my day 6 workout.

Post: #310

(08-22-2017 10:33 AM)General Stalin Wrote:  First day of cycle #2 of Investment Bro's program last night. Was definitely exhausting after taking a couple weeks off basically but not so bad. I did the minimum reps for my compound working sets but I got em done. This time around I'm going to be playing around with the accessory work a bit to change things up.

Squat - 1 x 6 x 95
1 x 6 x 135
1 x 6 x 185
5 x 7 x 215

Deadlift - 1 x 8 x 135
1 x 8 x 185
1 x 6 x 225
4 x 4 x 285
1 x 6 x 285 (a gym bro egged me on to go for 6 reps, last rep was a poor-form grinder)

Weighted crunches - 3 x 10 x 35 >ss> side crunches - 3 x 10 >ss> Reverse back hypers - 3 x 10 x 90 >ss> Leg curl - 3 x 10 x 80 >ss> Calf raises - 3 x 10 x 145

Today I started implementing a new cue into my squats: leading with the hips. So instead of thinking about driving my shoulders up into the sky with my legs, I think about raising my ass/hips while just keeping my torso rigid. I think it has helped a lot. Made my squat feel a lot more powerful and felt like I was isolating my quads more.

Really great-looking round of squats & deadlifts.

Post: #311

Thanks Mess!

Day 6 last night to finish off week 1. Touch and go bench press.

TnG Bench - 1 x 10 x 8 x 95
1 x 8 x 135
3 x 9 x 185

Bent over BB Row - 1 x 10 x 135
2 x 10 x 155
1 x 8 x 175
1 x 6 x 195

OHP - 1 x 10 x 95
2 x 9 x 105
1 x 6 x 115
1 x 5 x 125

Pull up - 3 x 8 >ss> Preacher curl w/ DB - 3 x 10 x 22.5 >ss> Cable Crossover - 3 x 12 x 40

Post: #312

This lineup sounds like what I'm going to try for tonight. I have a log of sessions going over a 6 year period.

Post: #313

Squats and deads tonight. No accessory work.

Squat - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
5 x 6 x 235 w/ belt

Deadlift - 1 x 8 x 135
1 x 8 x 185
1 x 6 x 225
1 x 4 x 275
5 x 4 x 290

Felt exhausted tonight but got the work done.

Post: #314

I think you disprove the myth that a workout needs a ton of exercises to be effective. Looks like you're in tune with your work capacity and recovery ability.

Most of us without a significant amount of slave ancestry have a somewhat limited work capacity.

Post: #315

Thanks, and I agree you can make a lot of progress on a short workout, as long as you hit the big lifts, eat adequately, and rest.

That said, stamina is something I want to start incorporating into my regiment after this next 5 weeks cycle is over. It is discouraging how tired I get. I feel like I want to die after doing just a couple sets of 10 box squats. Hell, squatting 135 for 10 reps gets me winded.

Tonight is bench press and I can't wait to get to the gym.

Post: #316

Week 2 day 2.

Pause Bench Press - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
4 x 4 x 205

Bent over BB row - 1 x 10 x 135
1 x 10 x 155
2 x 8 x 175
1 x 6 x 195

OHP - 1 x 8 x 95
2 x 9 x 105
1 x 7 x 115
1 x 5 x 125

Pullup - 3 x 8 >ss> Incline curl - 3 x 10 x 22.5 >ss> Single arm DB row - 3 x 10 x 65 >ss> Side lateral raise - 3 x 10 x 20

Got a great pump tonight from this work out. I think the extra accessory work helped. Not very pleased with my lack of progress on pull ups. I do them every other workout but a set of 8 is pretty much all I can muster without failing reps. Even still, the 2nd and third sets I'm cheating the last rep or two.

Post: #317

Agree with Steelex - looking back through my charts, earlier on I did many more different types of exercises, and as the routines evolved, they ultimately consisted of primarily the major moves (squat, bench, overhead press, deadlift). Desired results can be achieved both ways, but certain factors will ultimately determine just how many moves you're gonna want to do, like how much time you're able to put into a routine, and one's need for variety.

Post: #318

Well pull ups are a tough slog even at ones freshest -- you're doing them after OHP, bench and rows, plus the super setting must gas you even more

Post: #319

Took and impromptu week off. Went camping last Friday through Sunday and kept busy all day and night Monday. Tue and yesterday I just decided to be a piece of shit, watch movies, play old NES games, and eat cereal. Back at it today.

Week 2 Day 3:

Front Squats - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 155
5 x 4 x 175

Rack pull above the knee - 1 x 8 x 135
1 x 8 x 225
1 x 8 x 315
4 x 9 x 365

I skipped out on core work as I wanted to take it a little easier after taking so many days off from the gym, but workout felt great even though front squats felt heavy as shit and I did the minimum reps required. Back on the grind.

Post: #320

Interesting developments the past couple days. I was straight out busy all day and night yesterday and most of today. Ended up not eating all day yesterday until about 1030pm had 3 eggs, some bacon, toast, and a protein shake. Today almost the same thing. Didn't eat until about 7pm had a steak and some brussel sprouts with some chocolate milk.

Worked out tonight and weighed myself after: 201.75 lbs.

I lost about 7 lbs in the past 48 hours from this impromptu fast. Workout tonight felt great and was plenty strong.

Close grip bench press - 1 x 8 x 95
1 x 8 x 135
4 x 8 x 180

Bent over BB row - 1 x 8 x 135
1 x 10 x 155
2 x 8 x 175
1 x 6 x 185

OHP - 1 x 8 x 95
2 x 8 x 105
1 x 6 x 115
1 x 5 x 120

Pull up - 3 x 6 >ss> Preacher curl - 3 x 10 x 48 >ss> DB flies - 3 x 10 x 25

Work felt adequite and I wasn't especially tired despite the fact I had barely eaten today and worked out at 11pm. Looking slightly leaner and it's not bad.

Post: #321

Late night workout last night. Didn't have a whole lot of energy but still crushed it:

Squat - 1 x 8 x 95
1 x 8 x 135
1 x 5 x 225
4 x 4 x 260 w/ belt

2" Deficit Deadlift - 1 x 8 x 135
1 x 8 x 185
1 x 6 x 225
5 x 4 x 275

Weighted Hyperextensions - 3 x 10 x 45 >ss> Weight decline crunches - 3 x 10 x 25 >ss> Woodhoppers - 3 x 10 x 70

Post: #322

Week 2 day 6. Great upper body workout tonight.

Touch n Go Bench Press - 1 x 8 x 95
1 x 8 x 135
1 x 8 x 185
4 x 6 x 195

Bent over BB row - 1 x 10 x 135
1 x 10 x 155
2 x 8 x 175
1 x 6 x 195

OHP - 1 x 10 x 95
2 x 9 x 105
1 x 7 x 115
1 x 5 x 125

Pull up - 3 x 6 >ss> Inind DB curl - 3 x 10 x 22.5 >ss> Single a DB row - 3 x 10 x 65

Post: #323

Start of week 3 last night. Volume going down intensity going up. Squats felt great but DL was heavy.

Squat - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
1 x 4 x 225
4 x 5 x 250 w/ belt

Deadlift - 1 x 8 x 135
1 x 8 x 185
1 x 6 x 225
1 x 4 x 275
5 x 2 x 315

Ab roller - 3 x 12 >ss> decline side crunches - 3 x 12

Diet has been absolute shit lately. Been aost exclisivy eating out as for some reason I haven't found time to hit the grocery store. Need to get back on the straight and narrow here.

Post: #324

Challenging bench workout today for week 3 day 2. Heavy triples pause reps though I'll admit I definitely could have paused better...

Bench press - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
1 x 4 x 205
5 x 3 x 215

OHP - 1 x 10 x 95
1 x 8 x 115
4 x 5 x 125

Bent over BB row - 1 x 10 x 135
1 x 8 x 155
1 x 8 x 175
2 x 6 x 185

Pull up - 4 x 6 >ss> preacher curl - 4 x 10 x 48 >ss> side lateral raise - 4 x 10 x 22.5

Post: #325

Week 3 Day 3 yesterday. Front Squats and rack pulls. Actually had a really tough time with the rack pulls. Not sure if it was a form issue or I didn't have the straps setup above-the-knee enough. They were sort of at-knee height making lift a little tougher.

Front Squat - 1 x 8 x 95
1 x 6 x 135
1 x 4 x 165
5 x 3 x 180

Rack pull - 1 x 8 x 135
1 x 8 x 225
1 x 8 x 315
5 x 7 x 370

Reverse back hyperextensions - 3 x 12 x 90 >ss> Weighted decline crunches - 3 x 12 x 30 >ss> Decline side crunches - 3 x 12

Front squat felt pretty decent I probably could have done 4 reps per set but I played it conservative as I didn't want to be grinding. Close grip bench later today.