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_Wolf_ · #**161** 02-28-2008, 05:41 AM

i was actually thinking:

For Deadlift day: take 250, do 3-4 reps, do 1 set of bulgarian squats and call it a day. no ab work.

For MP Day: i need to know from you what to do here

For Squat Day: take 225 lbs and do 1 set of 5 reps. then 1 set of RDLs and im done. maybe some bicep work but noting big.

For Bench Press Day: do seated oh unilateral presses for 2x4 or something (light), a few pull-ups not to failure and then im done.

ill do some sort of ab work on deadlift and squat day perhaps...but nothing big. and yeah: the side plank test which i forgot about...

what do you think, sir?

EricT · #**162** 02-28-2008, 06:07 AM

For the deads that is fine.

For MP day do 3x3 (not all out heavy but heavyish). Cut back the EDT thing. Perhaps by just donig both exercises regular style volume reduced.

For squats do my plan.

For bench day I'd rather you do some very light high rep work...20 reppers with the OH db's..basically for greasing up the shoulders. Some pullups like you said...you don't really need to cut these down.

You can throw in little things for very high reps and very ligh weight for the joints.

That should do it.

_Wolf_ · #**163** 02-28-2008, 10:14 AM

alright Eric. will do..

on a side note:

APT is sending me some chalk and 24" wrist wraps (blood stripe) for free.....i dunno when its coming in, but sometime next week hopefully.

so that means next sunday will be a good deadlift session???

hahaha

EricT · #**164** 02-28-2008, 11:57 AM

If I could predict that I'd be charging for the service

widdoes2504 · #**165** 02-28-2008, 12:15 PM

Quote:

Originally Posted by Eric3237

If I could predict that I'd be charging for the service

And a lot would pay

_Wolf_ · #**166** 02-28-2008, 12:37 PM

Quote:

Originally Posted by widdoes2504

And a lot would pay

if i had the cash i would too

_Wolf_ · #**167** 03-01-2008, 06:26 AM

Bench Press Day
Cycle 8

Overall Impression:

i really didnt want to go to the gym today but i dragged myself to it and i think today's workout was great!

on another note: next week is gonna be a deload week. the plan is relatively simple.
Deadlift Day = take 250 and do 3-5 reps, do 1 set of bulgarian squats, a little bit of ab work and we're done
Military Press Day = 135 for 3x3 light + a couple of sets of rows and bench press
Squat Day = take my 8RM (225 lbs) and knock out 2 sets of 7 reps and then do some ab work
Bench Press Day = high rep (20+) dumbbell overhead work plus some pull-ups

The Workout:

Pull-ups
- 5 reps x 5 sets = 25 reps @ 2 minute Rest Intervals
this was a lot of fun actually....i dunno why though..it just felt really good

Seated Unilateral Dumbbell Shoulder Press and Hammer Grip Pull-ups Superset
- 50 lbs x 9 reps x 2 sets and 6 reps x 2 sets respectively @ 4 minute rest intervals
big new PR for the uni presses...im glad i took those 4 minutes to rest because no way i would've been able to nail it otherwise....reps were nice and deep. i stop when the dumbbell touched my shoulder. so its almost as if each rep is done from a dead halt at my shoulders. i tried out hammer grip pull-ups after a long time and i think they were pretty good..

Dips and Bent Arm Pull-overs Superset
- 6 reps x 3 sets and 50 lbs x 6 reps x 3 sets respectively

Ab Work
- Overhead Squats
I decided to try these out....ive never done them and i took a video of me doing them (one of my last sets)..i think i actually suck at these but with time i should be better...i hope.

Shoulder Prehab Work
- Internal + External Rotations
- Dumbbell Press Plus
- Push-up Plus
- Overhead Shrugs
Ok, so the thing with the overhead squats was, i held the bar with a pretty narrow grip because my shoulders did not feel comfortable using a wide grip. now, because of this, i got scared for my shoulders and i decided to do some prehab work and i did a couple of sets of high reps (15+) of all the exercises above.

_Wolf_ · #**168** 03-01-2008, 06:28 AM

OH Squats:

widdoes2504 · #**169** 03-01-2008, 08:16 AM

Anuj, I personally have never tried these and I can see that balance is definitely an issue with these. You mentioned taking a narrow grip versus a wider one because of your shoulders. Are you gripping the bar shoulder width or a little past?

It seems on a couple of the reps that as you are coming down your upper body is tilting forward a little bit causing the bar to come forward and on your way up you have to overcompensate and rock back. Maybe a slightly wider stance would help?

Good luck on getting the form down and thanks for posting up the video. Now I may have to give them a shot.

_Wolf_ · #**170** 03-01-2008, 08:45 AM

Quote:

Originally Posted by widdoes2504

Anuj, I personally have never tried these and I can see that balance is definitely an issue with these. You mentioned taking a narrow grip versus a wider one because of your shoulders. Are you gripping the bar shoulder width or a little past?

It seems on a couple of the reps that as you are coming down your upper body is tilting forward a little bit causing the bar to come forward and on your way up you have to overcompensate and rock back. Maybe a slightly wider stance would help?

Good luck on getting the form down and thanks for posting up the video. Now I may have to give them a shot.

you're welcome for the videos

im holding the bar just a little past shoulder width. its damn difficult to balance you're right.....with a little more work i should be somewhat good in a while

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