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Old 05-09-2013, 03:40 PM   #621
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I also lean back for leverage. I do try to use as little body English as possible tho.

I'm still waiting for chins/pull ups to be fun for me!
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Old 05-09-2013, 03:46 PM   #622
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I also lean back for leverage. I do try to use as little body English as possible tho.

I'm still waiting for chins/pull ups to be fun for me!
You are very close Jim, I know it. Once they began to come up it was like noob gains again. I'm so excited to add weight in a few weeks.
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Old 05-09-2013, 03:46 PM   #623
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5-9 Shoulders

OHP 2x8@45--6@95--2x4@115--2@115
DB Arnold 8@40--8@45--6@50--1@55
DB Lateral Raise 3x8@20 Played around a little with alternating palms down and then forward, will do again.
Cable face pull 8@90--8@110--8@130--8@150--12@170
BB Front Raise 3x8@70
Chin ups for fun 3x5 Never, ever, thought chin ups would be fun for me


Pretty good day, still not getting up to my old numbers but the volume is easily maintained and I'm not that far off. Really all that is important to me is staying as big and strong in the shoulders as I can until I get back up on my calories. One thing to note about my face pulls is that I lean back on the weight so it doesn't pull my forward, I don't know if this is cheating or making it easier, but once I'm leaned back to balance my body doesn't move as I'm pulling. Chin ups went pretty good, yesterday I did some and got 10 in one set for a PR. Also it's kinda fun to lean back and keep your body limp and pull yourself up like you are rowing your chest to the bar, hopefully I will be able to add weight soon even if it's just a 5 or 10 to start.
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Old 05-09-2013, 03:54 PM   #624
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5-9 Shoulders

OHP 2x8@45--6@95--2x4@115--2@115
DB Arnold 8@40--8@45--6@50--1@55
DB Lateral Raise 3x8@20 Played around a little with alternating palms down and then forward, will do again.
Cable face pull 8@90--8@110--8@130--8@150--12@170
BB Front Raise 3x8@70
Chin ups for fun 3x5 Never, ever, thought chin ups would be fun for me


Pretty good day, still not getting up to my old numbers but the volume is easily maintained and I'm not that far off. Really all that is important to me is staying as big and strong in the shoulders as I can until I get back up on my calories. One thing to note about my face pulls is that I lean back on the weight so it doesn't pull my forward, I don't know if this is cheating or making it easier, but once I'm leaned back to balance my body doesn't move as I'm pulling. Chin ups went pretty good, yesterday I did some and got 10 in one set for a PR. Also it's kinda fun to lean back and keep your body limp and pull yourself up like you are rowing your chest to the bar, hopefully I will be able to add weight soon even if it's just a 5 or 10 to start.
Great work Randy! Keep smashing!!!
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Old 05-09-2013, 04:46 PM   #625
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Nice work man.
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Old 05-09-2013, 06:04 PM   #626
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Thanks fellas, always appreciate the encouragement.
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Old 05-09-2013, 06:25 PM   #627
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So my training partner and I are switching up our routine once we start bulking again. This is what I'm thinking so far.

Monday 5/3/1 Deadlift No BBB (Week 1,2,3) 5/3/1 OHP with BBB (Week 3,2,1) I wont be doing the OHP progression backwards, just staggering the start so that either one exercise will be heavy and one light or both medium. Front Squats for 3 x 8-10.

Tuesday: This is dynamic/hypertrophy day with chest and legs, Main exercises is weighted dips, and leg extensions/curls, calves. This is the day we will do cable crossovers and flys, and tricep work, I will also do curls on this day. 3 sets of 8-10 up the weight after you get 3x10.

Wednesday: Rest

Thursday: This will be more of a dynamic/hypertrophy back and bis day. Main exercises will be weighted chins, rows, face pulls, all performed at a bit higher rep range 8-10 for 3 sets or so, up the weight after you hit 3x10. I'll be doing curls on this day as well, biceps are a weak point for me.

Friday: 5/3/1 Bench and Squat with the same arrangement as Monday. Might actually do BBB on this day just because there are 2 rest days following. Probably do the main exercises first, then come back and perform the BBB after I was done with all the heavy work. SLDL in the 3 x 8-10 range.

Saturday, Sunday: Rest

Edit: As time goes by the rep ranges on hypertrophy days and assistance will probably change between 6-12 reps.
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Last edited by Randoja; 05-09-2013 at 06:46 PM.
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Old 05-09-2013, 06:32 PM   #628
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So my training partner and I are switching up our routine once we start bulking again. This is what I'm thinking so far.

Monday 5/3/1 Deadlift (Week 1,2,3) 5/3/1 OHP (Week 3,2,1) I wont be doing the OHP progression backwards, just staggering the start so that either one exercise will be heavy and one light or both medium. It will just be the 5/3/1 sets of the main exercise no accessory lifts or BBB at all.

Tuesday: This is dynamic/hypertrophy day with chest and legs, Main exercises are weighted dips, front squats, SLDL, this is the day we will do cable crossovers and flys, and tricep work, I will also do curls on this day. 3 sets of 8-10 up the weight after you get 3x10.

Wednesday: Rest

Thursday: This will be more of a dynamic/hypertrophy back and shoulders day. Main exercises will be weighted chins, rows, Db pressing, face pulls, lateral raises, all performed at a bit higher rep range 8-10 for 3 sets or so, up the weight after you hit 3x10. I'll be doing curls on this day as well, biceps are a weak point for me. We might cut out the pressing if it negatively affects Friday's bench sessions.

Friday: 5/3/1 Bench and Squat with the same arrangement as Monday.

Saturday, Sunday: Rest
I would consider moving front squats to Monday, SLDLs to squat day and not doing shoulder work the day before bench.
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Old 05-09-2013, 06:35 PM   #629
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I would consider moving front squats to Monday, SLDLs to squat day and not doing shoulder work the day before bench.
What if I threw in BBB to shoulder press day as well then completely take shoulders out of thurday.
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Old 05-10-2013, 09:51 AM   #630
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What if I threw in BBB to shoulder press day as well then completely take shoulders out of thurday.
That would work.
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