[quote]-Sigil- wrote:
[quote]Merlin7777 wrote:
Hey Thibs!
I have just started HP MASS (as you can tell from the subject) and I’ve gotten a couple of questions/concerns.
—My 3—
Push Press ( Max: 175, MTW: 150)
Incline BB Press ( Max: 260, MTW: 230)
Decline BB Press ( Max 285, MTW: 240)
Activation is usually overhead medecine ball throws.
1st:
My real concern is this: After I have got to about the 4th or 5th set of my push presses, an area right around where rear delts starts aching, and the full on flame-on hurting. It affects the rest of my workout.
I noticed that if I do some of the ab-strap romboid pulldowns (thib pulldowns?) The pain dissipates for about 30 seconds, but then comes back in full swing.
It sounds like I’m doing something wrong.
2nd:
After finishing my first exercise (the push press), if I go to the incline press and even get close to my MTW on the first set, (say, 225) as soon as I pick up the bar my arms start shaking and vibrating harder than my ex-girlfriends vibrator. Everything is fine if I do a ramp up to my MTW and then wave load from there. It’s starting “cold” on the exercise that has me all messed up.
Did I read something wrong in the articles, or are we really supposed to start the “B” and “C” exercises with our MTW? We don’t work up to them at all?
Any help would be appreciated, as I really want to nail this program down.
Thanks![/quote]
Merlin,
I think the article says to start with the MTW of your PREVIOUS exercise for your NEXT exercise. So in your example, you would ramp up to your MTW of 150 for the push press and then start on 150 lbs for the incline press. From here, you would ramp up to your MTW for your incline press. Then use THAT for the starting weight of your bench press.
This may help you with your stability/shaking under weights and even the shoulder pain.
I also got some pain when I first started the program last month (particularly in the forearm/wrist region). My body adjusted to it though and the only time I’ve had serious pain was when I got carried away and did triple wave loading ramps twice a day for a few days straight. [/quote]
Merlin & Sigil,
RE: Correct ramping strategy protocol.
The videos and written programs don’t seem to marry up perfectly as you have discovered. I too made the mistake of ramping ALL exercises initially until I read the livespill after each article.
I’m sure that during the livespill UBP and LBP Q&A’s that Thib’s clarified the ramping protocols for both the upper and lower body pressing days. Have you guys read EVERY SINGLE question that Thibs answered on those livespills? It’s awesome info that should clarify everything you need to know.
In a nutshell:
(this is MY understanding of Thib’s info. Please correct me Thibs if I am not 100% accurate!)
UpperBP days:
The 3 exercises are similar enough in movement pattern NOT to have to ramp up to MTW on EACH exercise. Just the first. Therefore on your 2nd and 3rd exercises you ‘start’ with your PRE-DETERMINED MTW and go from there. Thibs points out that it wouldn’t necessarily hurt to ramp these exercises but it’s not actually required.
*Secondary emphasis LBP exercise: Full ramp to MTW, and then do you sets as prescribed.
LowerBP days:
The two big exercises are different enough that you DO have to ramp BOTH exercises to MTW.
*Secondary emphasis UBP exersise: Full ramp to MTW, and then do your sets as prescribed.
Hope this helps guys and makes sense…