Shillzz Posted November 21, 2013 Share Posted November 21, 2013 Nearly barfed at the end of the gym today, think I might have overdone it I had a near-barf encounter on the weekend. Came over all light headed after an hour's beasting. Link to comment Share on other sites More sharing options...
Stevo985 Posted November 21, 2013 VT Supporter Share Posted November 21, 2013 Back to 155kg Deadlifts today for reps. Only 2.5kg from my previous max. Should blow that out of the water before my bulk ends. Bench and squats heading back up too but they're a bit further behind. Link to comment Share on other sites More sharing options...
ME Posted November 22, 2013 Share Posted November 22, 2013 Soooooooooo many effin' squats! And then lunge holds, and then more squats! Anyone have any advice on helping triceps? Keep in mind I have a shoulder injury. So quite a few tri workouts flare it up, and if it flares up I can't do my job. Link to comment Share on other sites More sharing options...
Shillzz Posted November 22, 2013 Share Posted November 22, 2013 Soooooooooo many effin' squats! And then lunge holds, and then more squats! Anyone have any advice on helping triceps? Keep in mind I have a shoulder injury. So quite a few tri workouts flare it up, and if it flares up I can't do my job. Get over to the cable and do some single arm pull downs. You keep your upper arm perfectly still and do it with a light weight, so there's no need to put undue stress on your shoulder. 1 Link to comment Share on other sites More sharing options...
BOF Posted November 22, 2013 Moderator Share Posted November 22, 2013 I find that lat pulldowns with a very wide grip work the tricep as a secondary benefit. That all depends on the type of movement that flares your shoulder though. I'll also say skull crusher (again) as that doesn't hurt the shoulder. And again, depending on the shoulder injury, dips. I found they were tougher on my elbows than on anything else. Link to comment Share on other sites More sharing options...
ME Posted November 22, 2013 Share Posted November 22, 2013 Dips are very harsh, as are quite a few things above the head. I'll try pull downs. Looks like I'll be doing skull crushers for days. Link to comment Share on other sites More sharing options...
Stevo985 Posted November 22, 2013 VT Supporter Share Posted November 22, 2013 Skull Crushers rule. I echo the single arm cable though. Very isolated. Link to comment Share on other sites More sharing options...
packoman Posted November 22, 2013 Share Posted November 22, 2013 (edited) I normally do cable press/pull downs with the spilt rope thing. Also close grip bench press, not sure how that would be on the shoulders though. Edited November 22, 2013 by packoman Link to comment Share on other sites More sharing options...
Stevo985 Posted November 22, 2013 VT Supporter Share Posted November 22, 2013 Anything compound won't be great on the shoulders so Dips, bench, lat pull downs etc would be no gos. Isolation exercises is what you're after. I'm sure a quick google would bring up a fair few results that we can't even think of Link to comment Share on other sites More sharing options...
Skruff Posted November 22, 2013 Share Posted November 22, 2013 Dips are very harsh, as are quite a few things above the head. I'll try pull downs. Looks like I'll be doing skull crushers for days. Have you tried close grip bench? Just remember to squeeze those shoulder blades together and "break the bar" on the way down. Link to comment Share on other sites More sharing options...
BOF Posted November 22, 2013 Moderator Share Posted November 22, 2013 I've never done close grip bench. What's its primary function ? It looks like you lift a lot less with it over the standard bench Link to comment Share on other sites More sharing options...
Stevo985 Posted November 22, 2013 VT Supporter Share Posted November 22, 2013 Works the triceps a lot more than conventional bench. Just moves the emphasis really. Your chest still does a lot of the work, but your triceps are a lot more involved. Link to comment Share on other sites More sharing options...
BOF Posted November 22, 2013 Moderator Share Posted November 22, 2013 Interesting. I might try that this evening so. Link to comment Share on other sites More sharing options...
Stevo985 Posted November 22, 2013 VT Supporter Share Posted November 22, 2013 Word of warning, I find that "just one more" rep comes out of nowhere on close grip bench, so beware of getting stuck under the bar (I know you're a fan ) Link to comment Share on other sites More sharing options...
BOF Posted November 22, 2013 Moderator Share Posted November 22, 2013 It's my favourite Hasn't happened in a long while though. So I'm due one... Link to comment Share on other sites More sharing options...
Skruff Posted November 22, 2013 Share Posted November 22, 2013 (edited) Starting to really enjoy this program(posted below) even though it's though as hell. (started puking the first time I did it). The 20 rep squat really gets your heart pumping so it gives you quite the proper cardio workout. Did a 5 round stairs intervals(sprint 40 meters and 60 stair steps, walk back, repeat) followed by a 7km jog, finished off with a full sprint up a 120m long hill with 20% elevation the other day. This was done 1 1/2 month into the program without having done any cardio the past year, which I say is pretty decent. (copy paste) The New School Squats and Milk Routine Monday 20-Rep Squats Bench Press, 3 sets x 5 reps Barbell Rows or Yates Rows, 3 sets x 5 reps Seated Overhead DB or BB Press, 2 sets x 6-10 reps Romanian Deadlifts, 2 sets x 6-10 reps Wednesday Deadlifts, 10 singles Closegrip Bench Press, 3 sets x 6-10 reps DB or BB Curls, 3 sets x 6-10 reps Ab Work, 2-3 sets Friday 20-Rep Squats Dips, 3 sets x 6-10 reps Pull-ups (or negative pull-ups), 3 sets x 6-10 reps Upright Rows, 2 sets x 6-10 reps Standing or Seated Calf Raises, 2 sets x 10-25 reps Edited November 22, 2013 by Skruff Link to comment Share on other sites More sharing options...
ME Posted November 22, 2013 Share Posted November 22, 2013 Who just stayed and did another work out after work?.....ME! And I really really hope that's enough to make me sleep well. I can already say, two a days are not my favorite, but I did it. Link to comment Share on other sites More sharing options...
Meath_Villan Posted November 23, 2013 Share Posted November 23, 2013 Twice in a day .... 1 Link to comment Share on other sites More sharing options...
BOF Posted November 23, 2013 Moderator Share Posted November 23, 2013 Just back from 4th gym trip in a week. Never done that before. Enjoying the running and nearly back to 5x5x75 bench which is what I was at when I stopped Stronglifts. Feeling great :-) Now to abuse the liver!! Link to comment Share on other sites More sharing options...
Meath_Villan Posted November 24, 2013 Share Posted November 24, 2013 Link to comment Share on other sites More sharing options...
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