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Old 01-06-2011, 10:06 AM   #12
Strongman & Trainer
Max Brawn
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Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,939
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
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Originally Posted by BendtheBar View Post
First off, your shoulder approach is like mine. I never (or rarely) train rear delts with shoulders because I am a firm believer that they are worked hardest with heavy rowing - so I feel they are best worked, if at all, on back day. Mileage may vary.

Overall I think it's a solid setup.

Do your lunges work your hamstrings hard? I don't perform them so I don't know if you utilize them as a hamstring exercise.

Also, I am glad to see you're not doing 20 sets for biceps and triceps each. You get the thumbs up seal of approval for relying on pushing and pulling movements to build your arms.
Thanks Steve! To elaborate:

1. the days I perform my shoulder movements, and the specific delts worked, were meted out by Carl. It was his knowledge and guidance that assigned what with what.

2. I've performed DB lunges once, and deep knee lunges once - and that's it so far (they were a late addition to Legs, Traps and Forearms day) but I can tell you they work well only when using perfect form. I nail it in the last few reps, after wobbling and twisting about.

I can't say that they do much for me, really. But I have no other options at this present time.

Overall, knee bends are not my cup of tea. But I guess I will get used to them. Much like the calf raises I'm performing on stacked paving bricks outside, using the Savickas. I'm getting better at them, but they still annoy me!

3. I'm not doing much volume at all here, and tbh I would rather be doing slightly more.
For instance, my ratio is off in terms of bi vs tri. I could be doing 4 or 5 sets of bicep exercises and 7 or 8 for triceps. That would be the most volume arms work I'd perform each week, regardless of what else I was working on the day.

I don't do more because my elbows, wrists and occasionally the soft tissue below my right smaller knuckles
hurt with more volume*. I've had to eliminate skull crushers, concentration curls, and any curls with a straight or EZ bar - for same reason.

*EDIT: but last workout, NO PAIN! So this could change in the future...



Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet

Last edited by Abaddon; 01-06-2011 at 11:05 AM.
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