DYELB: The Gainz Train
- Calvinball
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Royally effed up my back Tuesday morning.
Sidelined for now.
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Sidelined for now.
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- Desertbreh
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How?Calvinball wrote: ↑Wed Aug 15, 2018 11:06 pm Royally effed up my back Tuesday morning.
Sidelined for now.
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Going for that good ol “just one more rep” with deads.Desertbreh wrote:How?Calvinball wrote: ↑Wed Aug 15, 2018 11:06 pm Royally effed up my back Tuesday morning.
Sidelined for now.
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Bad strain, I’m thinking. My guess is I should’ve taken it easy after hours of power washing our deck over the weekend, where I did a lot of leaning forward/holding the nozzle extended out.
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Ah, that sucketh. Sorry my man.Calvinball wrote: ↑Thu Aug 16, 2018 10:51 amGoing for that good ol “just one more rep” with deads.Desertbreh wrote:
How?
Bad strain, I’m thinking. My guess is I should’ve taken it easy after hours of power washing our deck over the weekend, where I did a lot of leaning forward/holding the nozzle extended out.
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- goIftdibrad
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ok, im stalled on my bench presses with the Starting strength method. What do I do to get off this 3x5 @205 plateau.
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Add volume. Maybe on OHP days, add in some 3x10 bench reps at 165 or so.Big Brain Bradley wrote: ↑Mon Aug 20, 2018 8:51 am ok, im stalled on my bench presses with the Starting strength method. What do I do to get off this 3x5 @205 plateau.
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ok..... so its better to do some volume on non BP days? IE dont lift heavy then drop weight and immediately crank out reps?Apex wrote: ↑Mon Aug 20, 2018 8:52 amAdd volume. Maybe on OHP days, add in some 3x10 bench reps at 165 or so.Big Brain Bradley wrote: ↑Mon Aug 20, 2018 8:51 am ok, im stalled on my bench presses with the Starting strength method. What do I do to get off this 3x5 @205 plateau.
brain go brrrrrr
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You could do drop sets like that on BP days, but I had some good results with adding in the lower weight, higher rep volume after getting my work sets in on OHP days.Big Brain Bradley wrote: ↑Mon Aug 20, 2018 8:55 amok..... so its better to do some volume on non BP days? IE dont lift heavy then drop weight and immediately crank out reps?
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Ok, I'll try that this week.Apex wrote: ↑Mon Aug 20, 2018 9:33 amYou could do drop sets like that on BP days, but I had some good results with adding in the lower weight, higher rep volume after getting my work sets in on OHP days.Big Brain Bradley wrote: ↑Mon Aug 20, 2018 8:55 am
ok..... so its better to do some volume on non BP days? IE dont lift heavy then drop weight and immediately crank out reps?
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- SAWCE
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Where are you getting stuck Brad? Can't get the weight off your chest, or can't lock out the last part of the lift? If it's the lockout, strengthening your triceps will help that..
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I'll fail about halfway up the lift, like i'll start to get if off my chest and just stall about 1/2 way thought the bar path and have to set her down on the safeties.
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Hmm.. yeah throw in more chest volume like 'Pecs said.. do it either after your heavy bench work or OHP work.. then on the other day, do some heavy (6-10 reps, 3-4 sets) close grip bench pressing to build up some triceps strength, then I'd follow both of those with some higher volume triceps work like skull crushers one day and overhead extensions (french press) the other day.Big Brain Bradley wrote: ↑Mon Aug 20, 2018 11:04 amI'll fail about halfway up the lift, like i'll start to get if off my chest and just stall about 1/2 way thought the bar path and have to set her down on the safeties.
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Cool deal, thanks.SAWCE wrote: ↑Mon Aug 20, 2018 11:18 amHmm.. yeah throw in more chest volume like 'Pecs said.. do it either after your heavy bench work or OHP work.. then on the other day, do some heavy (6-10 reps, 3-4 sets) close grip bench pressing to build up some triceps strength, then I'd follow both of those with some higher volume triceps work like skull crushers one day and overhead extensions (french press) the other day.Big Brain Bradley wrote: ↑Mon Aug 20, 2018 11:04 am
I'll fail about halfway up the lift, like i'll start to get if off my chest and just stall about 1/2 way thought the bar path and have to set her down on the safeties.
I'd like to stick to the starting strength model for another month or so... i am seeing results. Like my shirts are getting too small...in a good way. Sleeves are slowly creeping up my arms lol
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Have you just been doing 3x5 for bench, squat, dead, and ohp? Alternating bench and ohp while deadlifting and squatting every day?Big Brain Bradley wrote: ↑Mon Aug 20, 2018 11:40 amCool deal, thanks.SAWCE wrote: ↑Mon Aug 20, 2018 11:18 am
Hmm.. yeah throw in more chest volume like 'Pecs said.. do it either after your heavy bench work or OHP work.. then on the other day, do some heavy (6-10 reps, 3-4 sets) close grip bench pressing to build up some triceps strength, then I'd follow both of those with some higher volume triceps work like skull crushers one day and overhead extensions (french press) the other day.
I'd like to stick to the starting strength model for another month or so... i am seeing results. Like my shirts are getting too small...in a good way. Sleeves are slowly creeping up my arms lol
If so, that's only phase 1 of the real starting strength program, and is only meant to be run for one month.. if you want to keep the progression going, I'd look into moving to phase 2.
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This is my program. 3x5 worksets, 5 minutes between sets. But on deadlifts only 1 set of 5. And im not a good boy about the pullups.... sometimes I skip them depending on time and hit them the next workout.SAWCE wrote: ↑Mon Aug 20, 2018 12:00 pmHave you just been doing 3x5 for bench, squat, dead, and ohp? Alternating bench and ohp while deadlifting and squatting every day?Big Brain Bradley wrote: ↑Mon Aug 20, 2018 11:40 am
Cool deal, thanks.
I'd like to stick to the starting strength model for another month or so... i am seeing results. Like my shirts are getting too small...in a good way. Sleeves are slowly creeping up my arms lol
If so, that's only phase 1 of the real starting strength program, and is only meant to be run for one month.. if you want to keep the progression going, I'd look into moving to phase 2.
Week1:
Day 1 Day 2 Day 3
Squat Squat Squat
Bench Press Bench
Deadlift
Pullup
Week2:
Day 1 Day 2 Day 3
Squat Squat Squat
Press Bench Press
Power Clean Deadlift
pullup Pullup
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Okay yeah adding in the power cleans and pull ups makes it closer to phase 2.. I'd look up the specifics of phase 2 and follow that to a T for 2 months, then do phase 3.Big Brain Bradley wrote: ↑Mon Aug 20, 2018 12:07 pmThis is my program. 3x5 worksets, 5 minutes between sets. But on deadlifts only 1 set of 5. And im not a good boy about the pullups.... sometimes I skip them depending on time and hit them the next workout.SAWCE wrote: ↑Mon Aug 20, 2018 12:00 pm
Have you just been doing 3x5 for bench, squat, dead, and ohp? Alternating bench and ohp while deadlifting and squatting every day?
If so, that's only phase 1 of the real starting strength program, and is only meant to be run for one month.. if you want to keep the progression going, I'd look into moving to phase 2.
Week1:
Day 1 Day 2 Day 3
Squat Squat Squat
Bench Press Bench
Deadlift
Pullup
Week2:
Day 1 Day 2 Day 3
Squat Squat Squat
Press Bench Press
Power Clean Deadlift
pullup Pullup
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Where do you find the different phases? I'm following what the book said pretty much to a t. (except back extensions.... i don't have that machine in my home gym)SAWCE wrote: ↑Mon Aug 20, 2018 12:10 pmOkay yeah adding in the power cleans and pull ups makes it closer to phase 2.. I'd look up the specifics of phase 2 and follow that to a T for 2 months, then do phase 3.Big Brain Bradley wrote: ↑Mon Aug 20, 2018 12:07 pm
This is my program. 3x5 worksets, 5 minutes between sets. But on deadlifts only 1 set of 5. And im not a good boy about the pullups.... sometimes I skip them depending on time and hit them the next workout.
Week1:
Day 1 Day 2 Day 3
Squat Squat Squat
Bench Press Bench
Deadlift
Pullup
Week2:
Day 1 Day 2 Day 3
Squat Squat Squat
Press Bench Press
Power Clean Deadlift
pullup Pullup
brain go brrrrrr
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https://startingstrength.com/get-started/programsBig Brain Bradley wrote: ↑Mon Aug 20, 2018 12:17 pmWhere do you find the different phases? I'm following what the book said pretty much to a t. (except back extensions.... i don't have that machine in my home gym)
Do you have the actual starting strength book from Mark Rippetoe? I was thinking about buying that after I'm done reading my current meathead book.
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I have the ebook, yes. I can share if you want.SAWCE wrote: ↑Mon Aug 20, 2018 12:22 pmhttps://startingstrength.com/get-started/programsBig Brain Bradley wrote: ↑Mon Aug 20, 2018 12:17 pm
Where do you find the different phases? I'm following what the book said pretty much to a t. (except back extensions.... i don't have that machine in my home gym)
Do you have the actual starting strength book from Mark Rippetoe? I was thinking about buying that after I'm done reading my current meathead book.
brain go brrrrrr
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Yeah I'll take a look if you don't mind sharing. Have my email?Big Brain Bradley wrote: ↑Mon Aug 20, 2018 12:25 pmI have the ebook, yes. I can share if you want.SAWCE wrote: ↑Mon Aug 20, 2018 12:22 pm
https://startingstrength.com/get-started/programs
Do you have the actual starting strength book from Mark Rippetoe? I was thinking about buying that after I'm done reading my current meathead book.
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Yeah, I do it on the opposing days, so I do 531...Big Brain Bradley wrote: ↑Mon Aug 20, 2018 8:55 amok..... so its better to do some volume on non BP days? IE dont lift heavy then drop weight and immediately crank out reps?
OHP day I follow it up with 5X10 bench.
Squat day I follow it up with 5X10 DL.
And vice versa.
I'm repeating week three of this cycle so my deload week will be next week before my triathalon. I ended up getting one more rep of OHP than last week today, so that was good. 125X4.