What kind of advice did Ed give you? Was he happy with your deadlift? And I was thinking that I need to add in some higher rep squat machine and leg ext reps for some leg size.
With regards to Deads Ed said I was tight and good during the setup but would lose all my tightness when I began pulling, he also said I use my hips too late in the movement
With Squat it was more basic but did say that since my hand placement is relatively wide that I should not go with a false grip as it is preventing me from driving the bar into my back. I never went full grip with my squat so it will def be an adjustment.
Yeah dude I am facing reality that I cant just do variations of squatting to build up size, I have to take a BB approach to my lower body. My legs are painfully small
Saturday
OHP - wut 205x5
SS
Tbar row x a metric ton
Face pulls , tris blah blah blah
Today
Squat - wut 405x3
DL - 495x3
Leg ext - 6x20
Pull-ups / curls
Shoulder hurt to much for benching did some upper back and tri work
Gonna have to shut benching for the time being
SSB squat - wut 335x3 ds 245x10
Leg ext - 6x20
Banded leg curl - 3x15
Rack Pull (at knee) - wut 585x5
Shrugs and face pulls
I guess if nothing else your bench and dead will get better while you rehab the shoulder.
Thanks bro but I’m getting very frustrated might want to hop on some GH!
Bench - 185x10 255x10 275x6 (dumb)
OHP - 135x12 155x12 185x8
SS
Lever Row 2plt x20 3plt x15 4plt x8 5plt x5
Pendlays - 135x10 225x2x10 275x8
Squat wut 405x4
SGDL - 315x5 405x3x3
Leg press - 3pps x20,10,10 4pps x20,20
Chins lat pulldowns
Past few days
Tuesday - chest upper back nothing doing can’t go heavy ish w/o pain
Wed - bb leg day
Close stance high bar squats - wut 365x5
Power squat - wut 4pps x10,10
Leg extensions
Today
Oh press - wut 205x5
BTN oh press - 135x20 155x10 185x5
All OHP sets SS
W lever rows 3plts X 10-12
Tri set
Db pause shrug - 75x20 100x20 120x10,10
35lb plate raise - X20,20,20,20
Band pulls parts - 20,20,20,50
Curls
Figured I would stop by and say hello.
Hello.
Hey stranger! How’s it going bro?
Not too bad. Training was as inconsistent as could be for basically 2.5 years, but things have gotten much better the past few months. Looks like you’ve kept things going pretty well overall.
Im happy your back being consistent. Ive been consistent but my body has really started to breakdown in the past year, tearing my bicep and hip flexor. Its been very frustrating over the past few months. Lost a lot of confidence as I had to back out of a meet a week before because of the hip flexor.
Ok, I am going to do an adjusted version of Dan Johns 40 day Strength program. Keeping the intenstity and volume medium to low with the frequency high. So 4 out of the 5 training days the main movements are all 2x5. I am adding some assitance or super set to these days. the third day is my only heavy day where I will have 3x5,3,1 for all main lifts with no assistance or SS. Dan John does have this in his original programming.
I Started yesterday
Back Squat - 315x2x5 - Assistance Power Squat 3pps x 15 Leg Extensions 3x20
Incline Bench 225x2x5 (SS Face pulls) HS Incline 2pps x31
RDL - 315x2x5 (warmups were Dimel DL)
BB Row - 225x5 275x5
SGHP - 225x5 275x5
tris
2
Squat - wut 425x1
DL - wut 515x1
Bench - wut 325x1
Lat work, rear delts, tris
3
SSB Squat - 335x2x5
Front SSB squat 165x2x10
SSB GM with strong bands 2x10
Incline press - 225x5 235x5
Hs incline press - 2pps x20 3pps x15
Pendlay rows - 225x5 275x5 295x5
Shrugs
4
Pause Squat - 315x5 365x3
Leg ext 4x15
Incline Bench Press - 225x5 245x5
HS incline - 2pps x34 3pps x14
RDL - 315x5 325x5
Leg curl - 4x10
BB Row - 225x5 245x5
Cs Db Row 70x2x12
Tris
5
SSB front squat - 245x5 265x5
Power squat - 4ppsx8 5ppsx8
Flat bench - 225x5 275x5
Pec dec - 4x12
Lat pulldown single handle 3x12
Voghepol rows - 3x12
Kayak row x7
Curls
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You know I am going to have to Google this…lol