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[thomaser]

Just ordered a bunch of things from Trigger Point Therapy. The Grid 2 foam roller, a set with a trigger point ball and two smaller roller-things for the legs, and a few instructional dvds. Anyone familiar with these things? I've seen K-Star use them in some of his videos. Looks like they hurt like hell to use, but I'm really looking forward to that pain I never seem to get a good stretch, so I think I need something like this to loosen up the muscles and joints.

 

[Anton Sugar]

Wait. That book is legit? As in people actually follow it? I thought the book was mocked by the fitness community?

My mind is blown right now.

Like I said, it's kind of a myth and reality thing. I've known, personally, people who have done it and had great results. I know others who say it was a waste of time.

Then there's the matter of distinguishing which weight you should actually use. I believe the book says to take your 10 rep max, and attempt (through multiple breaths after each rep), and attempt 20.

Well, if your 10 rep max is your MAX, you can't do anymore, right? Some people claim the breathing reps help, others say its impossible and just knock 10% off the weight and try 20.

Strossen was also big on the idea that breathing pullovers would help expand your ribcage, making your chest "wider". Again, most call it BS, some say it works. I would THINK it's BS, but 20 rep squats are at least worth a try if you're trying desperately to gain weight, though I'd suggest SS over it.

 

[Brolic Gaoler]

God damn it, sorry for DP.

 

[Brolic Gaoler]

Deadlifts went SO much easier today, thanks for the tip to move DL and Squats to opposite ends of the week Deadbeef.

Super Squats. Or you can just look up "20 rep squats" online. Straddling the line between myth and reality, for some people 20 rep squats (plus GOMAD) is a huge mass gainer, for others it does nothing.

I just think 20 reps for any weight training sounds crazy, especially with http://i296.photobucket.com/albums/mm180/BangoSkank1/repetitioncontinuum.jpg posted in the OP of this thread.

I wouldn't do 20 reps for BP,DL,Press or Squat.

Anyone else think his lumbar is too rounded here?

I thought the squats and deads looked good.

Yeah, I think he needs to drop his knees a little more and bring his ass back.

 

[HarryHengst]

I know 20 rep squat sets as widow makers, because they are so hard. Never seen them recommended as something to do regularly, but more as a kind of endurance/strength test. Also, don't do them with your 5-rep squat weight. :lol

 

[abuC]

Did pendlay rows for the first time, outside of deadlifts this is the only exercise I've found long arms useful. I love the whole explosive part of pendlays, won't be doing standard rows anymore.

 

[rage1973]

Did pendlay rows for the first time, outside of deadlifts this is the only exercise I've found long arms useful. I love the whole explosive part of pendlays, won't be doing standard rows anymore.

Doesn't long arms help with pullups and chinups as well?

 

[Draft]

http://startingstrength.wikia.com/wiki/20_Rep_Squats

'Ball Busters', Widow-Makers, Man Breakers. These are words used to describe the 20 rep squat. But back in the golden age of bodybuilding, before expensive supplements and better living through chemistry, this is how the old school weight lifters got BIG. If you can suffer though the 6 weeks that it takes to get through this routine you will grow bigger legs and even bigger balls. Mark Rippetoe says, "Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in."Brett Conwill does 20 rep squats religiously with extreme amounts of weight. Don't say I didn't warn you.

 

[Liferebooted]

Is coffee unhealthy or going to hinder progress? I don't put sugar or creamer in it, just some cinnamon.

 

[MickeyKnox]

Doesn't long arms help with pullups and chinups as well?

Longer limbs = longer levers = more distance = more work, so no they don't.

The whole long arms are great for deadlifting thing is only for the tiny percentage of people who have an upper body skeletal structure that's out of match with their lower body. Quick test is to measure your height, then measure your wingspan, they should be about the same.

 

[rando14]

Is coffee unhealthy or going to hinder progress? I don't put sugar or creamer in it, just some cinnamon.

Coffee is a great, low calorie drink that really helps to pump you up before a workout.

Other times of the day is fine too, I'd say. I don't normally drink coffee, but my friends like to drink it before workouts and they say it works well.

 

[deadbeef]

Deadlifts went SO much easier today, thanks for the tip to move DL and Squats to opposite ends of the week Deadbeef.

Glad it helped.

 

[X-Frame]

Updated RKC Plank w/ Bret Contraras and Kellie Davis (Mother Fitness)

I just realized that I basically do this normally and I'm up to a minute and a half. I don't know what a "normal" plank is then. I'd always tucked the shoulders, squeezed my glutes and make sure I was in perfect spinal alignment (no bug in the air) to make it hard as shit. Now I just need to do the elbows and toes towards each other to mimic this it seems.

Also, check out the glutes on Kellie. She's also on Fitocracy as well.

Just ordered a bunch of things from Trigger Point Therapy. The Grid 2 foam roller, a set with a trigger point ball and two smaller roller-things for the legs, and a few instructional dvds. Anyone familiar with these things? I've seen K-Star use them in some of his videos. Looks like they hurt like hell to use, but I'm really looking forward to that pain I never seem to get a good stretch, so I think I need something like this to loosen up the muscles and joints.

I have the original GRID roller and I love it. The 2.0 looks great for people that want the length but I have not needed it for anything since I've gotten mine. It is perfect if I need to travel and since I do everything with 1 leg, 1 arm, etc at a time I don't need the longer one.

The only thing I'd use the longer one for would be to lie down on it parallel to my body along my spine so that I can retract my shoulder blades. I do this at the gym since they have long ones there at the end of my workout to just relax and stretch my pushing muscles. Feels awesome.

 

[MjFrancis]

Did pendlay rows for the first time, outside of deadlifts this is the only exercise I've found long arms useful. I love the whole explosive part of pendlays, won't be doing standard rows anymore.

You ever hit the bar to your lower sternum so hard that your skin was bruised and red when you took your shirt off in the locker room?

...

Me neither.

 

[BlueScrote]

Then there's the matter of distinguishing which weight you should actually use. I believe the book says to take your 10 rep max, and attempt (through multiple breaths after each rep), and attempt 20.

Wait, are you not supposed to take breathes between reps when squatting? Maybe I just have terrible cardiovascular health but I generally need to take a couple breathes before the 4th/5th rep in a 3x5 routine.

 

[Anton Sugar]

Wait, are you not supposed to take breathes between reps when squatting? Maybe I just have terrible cardiovascular health but I generally need to take a couple breathes before the 4th/5th rep in a 3x5 routine.

No, this is considered "different". Like, three-four (or more!) huge GULPING breaths in between sets. It's almost a therapeutic necessity for 20 rep squats.

 

[parrotbeak]

Updated RKC Plank w/ Bret Contraras and Kellie Davis (Mother Fitness)

I just realized that I basically do this normally and I'm up to a minute and a half. I don't know what a "normal" plank is then. I'd always tucked the shoulders, squeezed my glutes and make sure I was in perfect spinal alignment (no bug in the air) to make it hard as shit. Now I just need to do the elbows and toes towards each other to mimic this it seems.

Damn, she has some really nice glutes.

I do it that way also--making everything tight especially focusing on glutes. I thought it was easier that way, since you're using more muscle to hold stable. I used to push towards 2 minutes, huffing and shaking after 1.5 minutes, but now I try to just do more and don't take it to the trembling stage. More reps but shorter duration is what I think McGill was saying.

 

[Brolic Gaoler]

http://startingstrength.wikia.com/wiki/20_Rep_Squats

Yeah, that's the third time I've seen that, but isn't that chart also from SS?

The one that has 20 reps right next to "sillyness."

Like I said before, if people want to do that, great, but I wouldn't do 20 reps for anything that isn't bodyweight.

Glad it helped.

Definitely did, even managed 405 double overhand too.

425 got up half way double overhand before grip failed, so I switched from there.

 

[abuC]

Doesn't long arms help with pullups and chinups as well?

I don't see how it would to be honest, it's a longer range of motion than someone with shorter arms.

Longer limbs = longer levers = more distance = more work, so no they don't.

The whole long arms are great for deadlifting thing is only for the tiny percentage of people who have an upper body skeletal structure that's out of match with their lower body. Quick test is to measure your height, then measure your wingspan, they should be about the same.

Im 6"1 and unfortunately my wingspan is 6"7 and standing reach is 8"4. It really sucks trying to put mass on my arms, would have been great if I were in the NBA though lol.

You ever hit the bar to your lower sternum so hard that your skin was bruised and red when you took your shirt off in the locker room?

...

Me neither.

Haha, I have a new goal, thanks.

 

[Draft]

Did pendlay rows for the first time, outside of deadlifts this is the only exercise I've found long arms useful. I love the whole explosive part of pendlays, won't be doing standard rows anymore.

What do you mean by explosive? I thought the thing that made a row "Pendlay" was the back staying horizontal which makes it impossible to use momentum to get the bar to the chest.

I've also been doing Pendlays, but maybe I'm not doing them right...

 

[Draft]

Yeah, that's the third time I've seen that, but isn't that chart also from SS?

The one that has 20 reps right next to "sillyness."

20 rep programs are silly. But sometimes you need to get a little crazy.

 

[X-Frame]

Damn, she has some really nice glutes.

I do it that way also--making everything tight especially focusing on glutes. I thought it was easier that way, since you're using more muscle to hold stable. I used to push towards 2 minutes, huffing and shaking after 1.5 minutes, but now I try to just do more and don't take it to the trembling stage. More reps but shorter duration is what I think McGill was saying.

I was considering switching to actual sets. Now, I just do 1 set and try and add 5 seconds each week which is working but I feel exhausted after -- and I do this at the beginning of the workout.

I may just do sets of 1 minute or something which would allow me to do more volume and then maybe go for time once a week or something as opposed to 3x a week.

 

[abuC]

What do you mean by explosive? I thought the thing that made a row "Pendlay" was the back staying horizontal which makes it impossible to use momentum to get the bar to the chest.

I've also been doing Pendlays, but maybe I'm not doing them right...

I was told to do the actual motion faster than I would a standard row since you reset the bar on the floor, there's less rocking going on and you can really get into it with heavy weights unlike the basic row.

http://www.youtube.com/watch?v=SrToOAmI9Ew

Sort of like that.

 

[MickeyKnox]

Im 6"1 and unfortunately my wingspan is 6"7 and standing reach is 8"4. It really sucks trying to put mass on my arms, would have been great if I were in the NBA though lol.

It doesn't have to be that way, long levers suck for pure strength but for mass gains it can be great if you tailor your routine to take advantage of the extended range of motion and the increased time under tension it gives you VS someone with shorter limbs.

 

[parrotbeak]

I was considering switching to actual sets. Now, I just do 1 set and try and add 5 seconds each week which is working but I feel exhausted after -- and I do this at the beginning of the workout.

I may just do sets of 1 minute or something which would allow me to do more volume and then maybe go for time once a week or something as opposed to 3x a week.

I was doing the add 5 seconds every week thing for a while and found it hard to get past 2 minutes before my back would hurt. I wonder how that freak who does 1.5 hours got there.

 

[Brolic Gaoler]

20 rep programs are silly. But sometimes you need to get a little crazy.

Indeed.

 

[MjFrancis]

Longer limbs = longer levers = more distance = more work, so no they don't.

The whole long arms are great for deadlifting thing is only for the tiny percentage of people who have an upper body skeletal structure that's out of match with their lower body. Quick test is to measure your height, then measure your wingspan, they should be about the same.

Never measured my wingspan before. I'm 71½" inches tall with a 75½" wingspan apparently. The monkey arms are great for deadlifts, less so for just about everything else. They would be decent for boxing or MMA if I was able to participate in such activities.

And holy cow at that wingspan, abuC.

 

[JB1981]

Wait, are you not supposed to take breathes between reps when squatting? Maybe I just have terrible cardiovascular health but I generally need to take a couple breathes before the 4th/5th rep in a 3x5 routine.

Yes take breaths

 

[thomaser]

I have the original GRID roller and I love it. The 2.0 looks great for people that want the length but I have not needed it for anything since I've gotten mine. It is perfect if I need to travel and since I do everything with 1 leg, 1 arm, etc at a time I don't need the longer one.

The only thing I'd use the longer one for would be to lie down on it parallel to my body along my spine so that I can retract my shoulder blades. I do this at the gym since they have long ones there at the end of my workout to just relax and stretch my pushing muscles. Feels awesome.

Sounds good, can't wait until they get here! I went for the longest Grid just because, well, I figured longer might be "better". Lying down on it along the spine sounds great. If it works well, I might order the normal sized one later for taking along on travels. I have tried finding a regular foam roller for a long time, but for some strange reason they are impossible to find in this country. Only exception are medical grade foam rollers used for rehabilitation in hospitals and such, but they are horribly expensive and ugly as sin.

 

[Petrie]

Fuck man, after 2 weeks away I'm finally home and trying to get up the motivation to get out of bed and to the damn gym. Well I have till 10, but fuck, not looking forward to going and seeing how much progress I lost going home for the holidays.

 

[MjFrancis]

Damn, she has some really nice glutes everything.

No kidding, that gal looks fit.

I had a good idea to do a good portion of the tips given for the RKC plank, but I haven't tried to tense my elbows and toes towards one another as they described it.

I also didn't realize that Bret Contreras was taking anything from Pavel.

 

[Draft]

I was told to do the actual motion faster than I would a standard row since you reset the bar on the floor, there's less rocking going on and you can really get into it with heavy weights unlike the basic row.

http://www.youtube.com/watch?v=SrToOAmI9Ew

Sort of like that.

You're right. Glenn Pendlay himself describes the movement as explosive.

http://www.youtube.com/watch?v=ZlRrIsoDpKg

 

[Brolic Gaoler]

After taking the new schedual/program for a spin, I've further tweaked it, and now it's final (more or less).

Removed more of the extra stuff and tightened it up a bit. Still wary of removing any back work, but I'm open to suggestions.

Thinking of removing something on tuesday and getting front squats in there.

Aside from press tomorrow this worked REALLY well for me this week. Next week I'll work in some HIIT first thing in the mornings (Tues, Thurs, Sat) while giving enough time for rest and breakfast.

Monday
Bench
Squat

Assistance incline bench

Tuesday
All assistance
Back (pullups, cable rows, cable pulldowns, pendlay rows, wide grip bent over row, DB bent over row, reverse flys).

Wednesday
Triceps LTE (lying tricep) extension

Assistance - Dips, reverse extension

Friday
Deadlift

Assistance - Bench. Biceps (close/wide and hammer)

Saturday
Press

Assistance -Lateral/Front raises.

 

[grumble]

One issue is that the press is the day after you do some benching. It'll hurt your press perofrmance and progression.

 

[Brolic Gaoler]

One issue is that the press is the day after you do some benching. It'll hurt your press perofrmance and progression.

Yeah, that's something I've been working through. But to be honest, the way I have everything else buffered, I don't know where I'd move it.

I guess I could move the second bench routine to tricep day.

 

[parrotbeak]

No kidding, that gal looks fit.

I had a good idea to do a good portion of the tips given for the RKC plank, but I haven't tried to tense my elbows and toes towards one another as they described it.

I pull elbows and toes together more as it went on in order to keep back from dipping. Definitely feel the abs work more when you do that.

Ugh, she doesn't touch the ground with the bar when she deadlifts: http://www.youtube.com/watch?v=JWOOFjEy6vg

Still hot though.

 

[MjFrancis]

Those deadlifts are weak. Takes her down a good notch, especially since she should know better.

 

[Bealost]

I pull elbows and toes together more as it went on in order to keep back from dipping. Definitely feel the abs work more when you do that.

Ugh, she doesn't touch the ground with the bar when she deadlifts: http://www.youtube.com/watch?v=JWOOFjEy6vg

Still hot though.

You were watching the bar? Are you alright?

 

[parrotbeak]

You were watching the bar? Are you alright?

Haha, I'm actually pretty sick right now.

 

[Dark Stalkers]

Isn't that a Romanian Deadlift?

 

[X-Frame]

Her deadlift form in that montage video certainly isn't optimal, but if you check one of her newer videos out she does the same weight for more reps with much better form.

Kellie Davis - Romanian Deadlift

I can't really say what specific style of deadlift that montage clip was as it was sort of a mesh between conventional and RDL but anyway ..

 

[rando14]

After taking the new schedual/program for a spin, I've further tweaked it, and now it's final (more or less).

Removed more of the extra stuff and tightened it up a bit. Still wary of removing any back work, but I'm open to suggestions.

Thinking of removing something on tuesday and getting front squats in there.

Aside from press tomorrow this worked REALLY well for me this week. Next week I'll work in some HIIT first thing in the mornings (Tues, Thurs, Sat) while giving enough time for rest and breakfast.

Monday
Bench
Squat

Assistance incline bench

Tuesday
All assistance
Back (pullups, cable rows, cable pulldowns, pendlay rows, wide grip bent over row, DB bent over row, reverse flys).

Wednesday
Triceps LTE (lying tricep) extension

Assistance - Dips, reverse extension

Friday
Deadlift

Assistance - Bench. Biceps (close/wide and hammer)

Saturday
Press

Assistance -Lateral/Front raises.

I ended up taking front raises out of my workout completely, since bench and presses work them out more than adequately.

 

[Brolic Gaoler]

I ended up taking front raises out of my workout completely, since bench and presses work them out more than adequately.

You're right, I think I just put them in there out of habit more than anything.

Here's the new revised one.

Moved bench day 2 to tricep day, removed wide grip rows and added front squats and removed front raises and replaced with face pulls.

Added HIIT to Tues, Thurs and Sat (mornings, fasted).

How's this look?


Monday
Bench
Squat

Assistance incline bench

Tuesday
HIIT
Back (front squat, pendlay rows, pullups, cable rows, cable pulldowns, DB bent over row, reverse flys).

Wednesday
Bench
Triceps LTE (lying tricep extension )
Assistance - Dips, reverse pushdown

Thursday
HIIT

Friday
Deadlift
Assistance -Biceps (close/wide and hammer)

Saturday
HIIT
Press
Assistance -Lateral raises, facepulls

 

[rage1973]

Never measured my wingspan before. I'm 71½" inches tall with a 75½" wingspan apparently. The monkey arms are great for deadlifts, less so for just about everything else. They would be decent for boxing or MMA if I was able to participate in such activities.

And holy cow at that wingspan, abuC.

Longer wingspan helps in pretty much every sport I can think of from baseball, basketball, football, golf, volleyball, the list goes on and on.

 

[MjFrancis]

Too bad I don't play any of those sports! But still, getting a leg up on deadlifting isn't too shabby in the first place.

---

Jen Comas deadlifts 200 x 5

Much better form here.

 

[Brolic Gaoler]

Too bad I don't play any of those sports! But still, getting a leg up on deadlifting isn't too shabby in the first place.

---

Jen Comas deadlifts 200 x 5

Much better form here.

She looks good in red too.

 

[parrotbeak]

I've posted this vid before, but where can I get a pair of softballs like these to do pullups on? I bet they are great for grip and allows for natural rotation.

http://www.youtube.com/watch?v=1skphnrvmBs

 

[Brolic Gaoler]

I've posted this vid before, but where can I get a pair of softballs like these to do pullups on? I bet they are great for grip and allows for natural rotation.

http://www.youtube.com/watch?v=1skphnrvmBs

Those look nice to rest your head on.

 

[rando14]

You're right, I think I just put them in there out of habit more than anything.

Here's the new revised one.

Moved bench day 2 to tricep day, removed wide grip rows and added front squats and removed front raises and replaced with face pulls.

Added HIIT to Tues, Thurs and Sat (mornings, fasted).

How's this look?


Monday
Bench
Squat

Assistance incline bench

Tuesday
HIIT
Back (front squat, pendlay rows, pullups, cable rows, cable pulldowns, DB bent over row, reverse flys).

Wednesday
Bench
Triceps LTE (lying tricep extension )
Assistance - Dips, reverse pushdown

Thursday
HIIT

Friday
Deadlift
Assistance -Biceps (close/wide and hammer)

Saturday
HIIT
Press
Assistance -Lateral raises, facepulls

That looks really good! Depending on how you feel you might like to add another shoulder exercise.

Since you're doing HIIT, are you cutting? For spring break, or perhaps the missus?

 

[Petrie]

Well, 2 weeks away from the gym didn't hurt as much as I thought. failed on my 5th rep of my 3rd set on squats, but outside of that everything seems right on track. This makes me very happy. Bring on the new year!