Sci
Well-Known Member
Ok, gotcha. The "hairy ogre" look isn't something you want posted on the interwebs, huh?Need to dedicate to a cut firstand prob. just strip off a reasonable amount of hair in a bunch of places.
Weights, cardio and stuff log
- Thread starter Jester
- Start date
Yup, bodyhair is a huge pain in the butt. I have this horrible fur, it barely even qualifies as mere hair, covering my back in tufts and it takes literally an hour or more for my girlfriend to trim it down and then shave it whenever I decide I want to get rid of it. Hair removal systems that are supposed to dissolve the hair don't seem to do anything. Someday, if I ever get rich, laser hair removal...
It really does totally ruin any definiton you might have and makes pictures look terrible.
It really does totally ruin any definiton you might have and makes pictures look terrible.
Two of a kind my friend, two of a kind.
13 max-stim BB Rows; 5 - 70kg, 3 - 120kg (warm ups), 7 - 150kg, 6 - 155kg. Feeling a lil weaker and tired. The in laws are visiting and sleep on a foam+air cushioned mattress is not doing my rib any favours.
9 max stim smith machine incline press; 2 - 80kg, 1 - 100kg, 1 - 105kg (warm ups), 1 - 110kg, 1 - 115kg, 1 - 117.5kg, 6 - 120kg. Fuc|< yeh.
8 max-stim shoeless rack pulls; 2 - 60kg, 2 - 100kg, 2 - 140kg (warm ups), 8 - 180kg. Changed stance, line of pull and grip to double overhand. All feeling a LOT better than pre-injury.
9 max stim smith machine incline press; 2 - 80kg, 1 - 100kg, 1 - 105kg (warm ups), 1 - 110kg, 1 - 115kg, 1 - 117.5kg, 6 - 120kg. Fuc|< yeh.
8 max-stim shoeless rack pulls; 2 - 60kg, 2 - 100kg, 2 - 140kg (warm ups), 8 - 180kg. Changed stance, line of pull and grip to double overhand. All feeling a LOT better than pre-injury.
13 max-stim BB Rows; 5 - 70kg, 3 - 120kg (warm ups), 7 - 150kg, 6 - 155kg. Solid form for these, though still tired and lack of caffeine access (medical reasons) is not helping.
9 max stim smith machine incline press; 2 - 80kg, 1 - 100kg, 1 - 105kg (warm ups), 1 - 110kg, 1 - 115kg, 7 - 120kg.
8 max-stim shoeless rack pulls; 2 - 60kg, 2 - 100kg, 2 - 140kg (warm ups), 4 - 180kg, 4 - 190kg. Form and grip are holding. This is really working my forearms like crazy; double overhand.
1x15 - external cable rows - 15kg.
9 max stim smith machine incline press; 2 - 80kg, 1 - 100kg, 1 - 105kg (warm ups), 1 - 110kg, 1 - 115kg, 7 - 120kg.
8 max-stim shoeless rack pulls; 2 - 60kg, 2 - 100kg, 2 - 140kg (warm ups), 4 - 180kg, 4 - 190kg. Form and grip are holding. This is really working my forearms like crazy; double overhand.
1x15 - external cable rows - 15kg.
Sci
Well-Known Member
Over-under is stronger and used in lifting competitions where straps are prohibited, BUT, I find over-under to feel very imbalanced and not healthy for the body, I prefer double-overhand with versa-grips for really heavy pulling, and double-overhand "raw" if I want to exercise my grip.
I've never had any of the imbalance issues you're describing, however the 'under' hand side (left rib) suffered more than 'over' hand side when I was throwing form to the wind previously (and broke the rib etc.)
That wasn't due to grip; was due to bad form, but it's more vulnerable, structurally speaking, I think.
That wasn't due to grip; was due to bad form, but it's more vulnerable, structurally speaking, I think.
12 deadlifts - shoeless, top-down, under-over; 1 - 60kg, 2 - 100kg, 2 - 140 kg, 1 - 170kg (warm ups), 5 - 190kg, 2,4 - 200kg. 1 neg. - 205kg.
5 max-stim BB Rows; 5 - 140kg.
13 max-stim shoulder press machine, neutral grip; 13 - 67.5kg.
1x15, 10 external cable rows - 15kg.
10 max-stim pulls, I-beam using finger-grip.
5 max-stim BB Rows; 5 - 140kg.
13 max-stim shoulder press machine, neutral grip; 13 - 67.5kg.
1x15, 10 external cable rows - 15kg.
10 max-stim pulls, I-beam using finger-grip.
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For sure. I use a mixed grip for pretty much anything 500 lbs or more. Or double overhand with straps.
But for strapless pulls that are significantly above 400 lbs, your options are pretty much limited to a mixed grip or a hook grip. Mixed grip is bad because you can tear your biceps if you do something stupid. I've never had any issues with mixed grip, but it happens more frequently than you might think.
Yeh, I've seen/heard the stories, plus there's that semi-amusing (shouldn't say it, but he slaps his arm like a mosquito bit him or something - unintentional comedy factor etc.) link you posted in my log after my broken rib.
19 clustered leg press; 1 - 160kg, 1 - 200kg, 2 - 240kg (warm ups); 4 - 280kg, 3,3 - 320kg, 3,3 - 340kg, 3 - 350kg. PR on the reps at 350kg. Going deep on all reps. 0 partials.
These are really paying off when it comes to deadlifts. I'm getting a lot of involvement from all relevant lower body in each of those, no activation issues, no strength let downs etc. This particular piece of equipment has a wonderful groove to it for my body proportions, hits glutes, hamstrings and quads all very well (at the relevant places during the rep) and I can adjust foot position to impact that/adjust relative vector etc.
19 clustered leg press; 1 - 160kg, 1 - 200kg, 2 - 240kg (warm ups); 4 - 280kg, 3,3 - 320kg, 3,3 - 340kg, 3 - 350kg. PR on the reps at 350kg. Going deep on all reps. 0 partials.
These are really paying off when it comes to deadlifts. I'm getting a lot of involvement from all relevant lower body in each of those, no activation issues, no strength let downs etc. This particular piece of equipment has a wonderful groove to it for my body proportions, hits glutes, hamstrings and quads all very well (at the relevant places during the rep) and I can adjust foot position to impact that/adjust relative vector etc.
12 max-stim rack pulls, shoeless, double overhand; 3 - 60kg, 3 - 100kg, 2 - 140kg (warm ups), 2 - 180kg, 6 - 190kg, 4 - 200kg. Feeling good, the grip is now my weakest point for sure.
8 max-stim smith machine incline press; 1 - 80kg (warm ups), 4 - 110kg, 4 - 115kg. Didn't have it today, couldn't get in a good groove or positioning slot, sweating too much in the heat to add to that and pecs weren't in it as much as they should have been.
6 clustered BB Rows; 3,3 - 150kg.
Going to do some extra work on triceps if I can find 5 mins extra per session.
8 max-stim smith machine incline press; 1 - 80kg (warm ups), 4 - 110kg, 4 - 115kg. Didn't have it today, couldn't get in a good groove or positioning slot, sweating too much in the heat to add to that and pecs weren't in it as much as they should have been.
6 clustered BB Rows; 3,3 - 150kg.
Going to do some extra work on triceps if I can find 5 mins extra per session.
Current (ideal) workout set up:
Monday: Upper A
12-15 max-stim rack pulls
12-15 max-stim/clustered incline press
6-10 clustered bb rows
Tuesday: Lower
15-20 clustered leg press
Wednesday: Upper A
12-15 max-stim rack pulls
12-15 max-stim/clustered incline press/flat bench
6-10 clustered bb rows
Friday: Upper B
9-12 clustered deads
12-15 max-stim/clustered incline press/flat bench
6-10 clustered BB rows/8-12 max stim I-beam pulls, finger grip
Saturday: Lower
15-20 clustered leg press
Sunday: Upper A
12-15 max-stim rack pulls
12-15 max-stim/clustered incline press
6-10 clustered bb rows
Tuesday: lower
15-20 clustered leg press
Thursday: Upper A
12-15 max-stim rack pulls
12-15 max-stim/clustered incline press
6-10 clustered bb rows
Saturday: Upper B
9-12 clustered deads
12-15 max-stim/clustered incline press/flat bench
6-10 clustered BB rows/8-12 max stim I-beam pulls, finger grip
And start over ...
The actual days of the week aren't set, but the spacing is.
-Trying leave legs alone before a deadlift day
-Cable rotations on all upper days
-I need to incorporate a little bit more for triceps I think. Maybe a CG bench around 5-6RM range. Delts are going really well, pecs are holding steady, but triceps have fallen behind a bit lately. I don't have the energy for dips doing this routine, at least not regularly.
-Reducing the rest periods for BB Rows.
-I think it's time to reincorporate 12-15rep sets at approximately 12-15RM range for a push and pull each Upper workout. Not doing anything similar for legs.
Max-stim pulls are really quite something. The only negative about this form of rep-counting is the time factor when working at above 4-5RM range.
Monday: Upper A
12-15 max-stim rack pulls
12-15 max-stim/clustered incline press
6-10 clustered bb rows
Tuesday: Lower
15-20 clustered leg press
Wednesday: Upper A
12-15 max-stim rack pulls
12-15 max-stim/clustered incline press/flat bench
6-10 clustered bb rows
Friday: Upper B
9-12 clustered deads
12-15 max-stim/clustered incline press/flat bench
6-10 clustered BB rows/8-12 max stim I-beam pulls, finger grip
Saturday: Lower
15-20 clustered leg press
Sunday: Upper A
12-15 max-stim rack pulls
12-15 max-stim/clustered incline press
6-10 clustered bb rows
Tuesday: lower
15-20 clustered leg press
Thursday: Upper A
12-15 max-stim rack pulls
12-15 max-stim/clustered incline press
6-10 clustered bb rows
Saturday: Upper B
9-12 clustered deads
12-15 max-stim/clustered incline press/flat bench
6-10 clustered BB rows/8-12 max stim I-beam pulls, finger grip
And start over ...
The actual days of the week aren't set, but the spacing is.
-Trying leave legs alone before a deadlift day
-Cable rotations on all upper days
-I need to incorporate a little bit more for triceps I think. Maybe a CG bench around 5-6RM range. Delts are going really well, pecs are holding steady, but triceps have fallen behind a bit lately. I don't have the energy for dips doing this routine, at least not regularly.
-Reducing the rest periods for BB Rows.
-I think it's time to reincorporate 12-15rep sets at approximately 12-15RM range for a push and pull each Upper workout. Not doing anything similar for legs.
Max-stim pulls are really quite something. The only negative about this form of rep-counting is the time factor when working at above 4-5RM range.
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Tryingtologin
Member
You aren't buying into the 30/60 reps per muscle group as per Wernbom?