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Old 04-09-2014, 09:47 AM   #1501
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Quote:
Originally Posted by BendtheBar View Post
Hey TD,

I would take a month to get used to low bar. Do your regular workouts, but allow yourself some time to adjust to the low bar squat. Build weight as you feel comfortable. I wouldn't push for anything above 85% until you are completely comfortable with them.

The rumors are pretty much a myth, in my opinion. Most heavy raw squatters I've met are high bar.

At the end of the day, it's all about doing what feels comfortable for you.
Thanks, BTB!
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Old 04-09-2014, 05:49 PM   #1502
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Default Changing it up...

Hey beast, long time

I wanted to change things up a bit and go for some more size but also to get stronger at the same time.. "Strong as you look" ..

I have read Elliot Hulses Hybrid muscle idea and that was what I was thinking..

So....

If I were to say do 3-4 heavy sets of bench, then drop the weight and do 3-4 sets of lower wight higher reps would that satisfy the requirements for both Sacroplasmic as well as Myofibular growth? (spelling? lol)

Anyhow, I do not want just puffy muscles that have to be pumped up to look good with blood, I want larger muscles but be as strong..

Thank you as always ....

Teufey
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Old 04-10-2014, 12:43 PM   #1503
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Quote:
Originally Posted by Teufelhund_OR View Post
Hey beast, long time

I wanted to change things up a bit and go for some more size but also to get stronger at the same time.. "Strong as you look" ..

I have read Elliot Hulses Hybrid muscle idea and that was what I was thinking..

So....

If I were to say do 3-4 heavy sets of bench, then drop the weight and do 3-4 sets of lower wight higher reps would that satisfy the requirements for both Sacroplasmic as well as Myofibular growth? (spelling? lol)

Anyhow, I do not want just puffy muscles that have to be pumped up to look good with blood, I want larger muscles but be as strong..

Thank you as always ....

Teufey
It never hurts to vary rep ranges. I did that when I was making gains my first 3 years.

I would prefer to see you do something like this:

--Bench Press: 3-4 sets x 4-6 reps
--Dumbbell Press: 3-4 sets x 8-12 reps
--Pec Dec: 3-4 sets x 12-15 reps

This gives you a well-rounded rep range, and you are challenging the body with different styles of movements.
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Old 04-10-2014, 05:09 PM   #1504
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I've got another question for you, BTB. I am on my 2nd week running Wendler 5/3/1. Overall, I like the program. It is a fresh change of pace.

My question is regarding the large poundage jumps between sets. I have grown accustomed to a 5-10lb jump on my heavy sets (I was previously on a 5x5). these large jumps on the Wendler program (30-40lbs on the heavy sets) are making the lifts much more difficult than they should be. My last heavy set today was 285 x 5 (set #3 of 3) and I barely got it. Just 2 weeks ago 285 x 5 was an easy 3rd set followed by two more heavier sets of five. I know the difficulty comes from my cns not being as prepared for the weight as I am used to. So my question is, will my cns eventually adapt to this? I know it is highly recommended that the program not be changed at all. Would it help if I performed a single on the last set followed by a short rest (hopefully allowing my cns to adjust to the heavier weight), then do the final set?

I appreciate any suggestions you may have.
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Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 04-13-2014, 10:12 AM   #1505
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Originally Posted by TDawg75 View Post
I've got another question for you, BTB. I am on my 2nd week running Wendler 5/3/1. Overall, I like the program. It is a fresh change of pace.

My question is regarding the large poundage jumps between sets. I have grown accustomed to a 5-10lb jump on my heavy sets (I was previously on a 5x5). these large jumps on the Wendler program (30-40lbs on the heavy sets) are making the lifts much more difficult than they should be. My last heavy set today was 285 x 5 (set #3 of 3) and I barely got it. Just 2 weeks ago 285 x 5 was an easy 3rd set followed by two more heavier sets of five. I know the difficulty comes from my cns not being as prepared for the weight as I am used to. So my question is, will my cns eventually adapt to this? I know it is highly recommended that the program not be changed at all. Would it help if I performed a single on the last set followed by a short rest (hopefully allowing my cns to adjust to the heavier weight), then do the final set?

I appreciate any suggestions you may have.
Show me your complete set structure, including warmups. I'll make a tweak suggestion.
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Old 04-13-2014, 03:46 PM   #1506
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Originally Posted by BendtheBar View Post
Show me your complete set structure, including warmups. I'll make a tweak suggestion.
That day, I was on week two of the 5/3/1 program, so my heavy sets were supposed to be 3 x 3, to failure on the third. The copy of Wendler's program that I am using only recommends 3 warmup sets at 40, 50, and 60%. That isn't enough for me so, that day, it looked like this-
warmups
bar x 20
135 x 10
185 x 5
205 x 5

work sets
225 x 3
255 x 3
285 x 5- these are the poundages and reps recommended by the spreadsheet I am using.

Here are my last two bench sessions before starting the Wendler program. I often varied my warmups according to how light or heavy my first working set was going to be. The only constant to my previous program was that the work sets were 5 x 5.
3/19/14
warmups
bar x 15
135 x 10
225 x 5
245 x 5

work sets
255 x 5
265 x 5
275 x 5
285 x 5
300 x 4

3/26/14
bar x 12
135 x 5
225 x 5
245 x 5
265 x 5
285 x 5
315 x 3
Thanks for your help, BTB!
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"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 04-13-2014, 07:39 PM   #1507
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I started a "cut" 2 weeks ago and dropped my kcals down 300 from being on a little "bulk" so I'm guessing I was sitting around maintenance kcals the last 2 weeks. In that two weeks I maybe lost 1/2 lbs...weight was up and down 1 lb or so. So I figure that I need to drop my kcals down another 300 to get the weight loss started? I have never tried a "cut" before so not sure what I am really expecting to happen. I'm kinda shooting for the max 2lb per week cut for a short time frame before I go back to a slow lean bulk or at least try to anyways.

If there is anymore info you might need let me know.
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Old 04-14-2014, 11:26 AM   #1508
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Hi BTB first question on this forum, just recently saw a video you posted about TUT, a very good video. Anyway want to know how much volume I need on each body part as this topic gets thrown about a lot and no one really answers properly. Anyhow if I wanted a rep range of 8 how many sets would I need for each body part?
So like,
Quads -
Hamstrings -
Calves -
Biceps -
Triceps -
Back -
Chest -
Shoulders -
Abs -

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Old 04-16-2014, 01:50 AM   #1509
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Default Shoulder Pain from low bar Squats

Alot of guys are having trouble with this especially as they get bigger and take a wider grip to compensate for the rotator pain/mobility. I know a few shw lifters who choose not to lift in the usapl for this reason because the bar is narrower. I am thinking about training exclusively with a buffalo bar to alleviate the pain and hopefully I can switch back to a regular bar right before the meet. any advice on how to fix this shoulder issue.
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Old 04-16-2014, 10:30 AM   #1510
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Alot of guys are having trouble with this especially as they get bigger and take a wider grip to compensate for the rotator pain/mobility. I know a few shw lifters who choose not to lift in the usapl for this reason because the bar is narrower. I am thinking about training exclusively with a buffalo bar to alleviate the pain and hopefully I can switch back to a regular bar right before the meet. any advice on how to fix this shoulder issue.
I tried everything, including Dave Draper's top squat which didn't handle loads over 315 well, to training less frequently.

The buffalo bar was the only thing that helped me. It is not only curved, but also wider. I can't recommend this bar enough.
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