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Old 08-16-2013, 09:55 AM   #731
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Thanks for the extra info. I think your setup is better anyway as more intensity can be put into the hypertrophy rep ranges. What percentage of 1 RM should be used for the Close Grip Bench Press? I guess it should be increased weekly, right? My overhead press is going up loads now, thanks for the advice on that too.
For close grips I will try starting with about 65% of your bench press weight, or in that ballpark. Increase it when that last set rep on that last set of 5 wasn't a grinder, or close to failure. When it felt manageable.

Glad to help.
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Old 08-16-2013, 10:24 AM   #732
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Hey BBoD, I'm currently a novice lifter squatting 3 times a week using 3x5 scheme. The past two workouts I've run into a little trouble hitting all 5 reps per set using 215. The first day I hit 5/3/2 reps on the three sets and the second day I hit 5/3/3 on the three sets. Is it better to back off and work back up to hit all 5 reps across or should I just keep adding reps until I hit 5/5/5?
I would back down 20 pounds, and start the climb again. If you stall again, then you have 2 options:

1) To keep going and try to add a rep or two to those numbers when you can.
2) Switch to squatting 2x per week, and try using something like my Rep Goal System which has you pushing for max reps, and focusing on progressing on every set rather than simply adding 5 pounds each week:

http://hugegainer.com/rep-goal-system/

Rep goal is more of an auto-regulated system, meaning you add weight when you're ready.
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Old 08-17-2013, 01:25 PM   #733
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Thanks for your previous replies about GVT Steve! Suffice to say i now have another problem with my new progressive approach...

I am currently doing a push/pull/leg split and applying the progressive overload principles which you advocate...

All is going well so far except for one problem, i train with my brother and he refuses to partake in any other split other than the typical 5 day routine... Which is fine except for instance, when i train shoulders with him, it means i have to put my chest work AFTER my shoulder work and my chest lifts are subsequently weaker because of this, and its affecting my progress as when i did chest on 'chest day' and put the chest lifts first i got 3x10 sets out, now im getting 3x9 3x7 3x5 for example...

What should i do about this? Should i just not train with him (which reduces my motivation) or should i just do a 'light' day or will this negatively affect my progression?

Cheers!
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Old 08-17-2013, 08:56 PM   #734
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What should i do about this? Should i just not train with him (which reduces my motivation) or should i just do a 'light' day or will this negatively affect my progression?

Cheers!
There is no rule that says chest must come before all other movements, so it won't matter much. Even if chest is weaker this way, progression will still do it's magic. In addition, your chest really isn't weaker, just your triceps and shoulders, so there is a good chance your chest will have to work harder.

I would enjoy the time together and smash PRs!
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Old 08-17-2013, 09:41 PM   #735
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Hey Steve,

I have a problem doing dips. I can never feel them working my chest out! Is there a special way to get more chest involved?

Thanks brother
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Old 08-17-2013, 09:50 PM   #736
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Hey Steve,

I have a problem doing dips. I can never feel them working my chest out! Is there a special way to get more chest involved?

Thanks brother
I don't mean to speak for Steve, but try widening your hand position
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Old 08-17-2013, 10:32 PM   #737
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Hey Steve,

I have a problem doing dips. I can never feel them working my chest out! Is there a special way to get more chest involved?

Thanks brother
A wider hand position will take some of the triceps out. I also recommend leaning into them as much as natural and comfortable. Don't overdo it.

Also, remember that for compound movements, you won't necessarily feel every muscle working. This doesn't means it's not working.
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Old 08-18-2013, 06:46 AM   #738
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There is no rule that says chest must come before all other movements, so it won't matter much. Even if chest is weaker this way, progression will still do it's magic. In addition, your chest really isn't weaker, just your triceps and shoulders, so there is a good chance your chest will have to work harder.

I would enjoy the time together and smash PRs!
Thank you! I will just continue what im doing now and just have to lose a few chest reps on 'shoulder day'!

Also, whats your opinion on having an 'arm day'? What exercises would you recommend?
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Old 08-18-2013, 10:02 AM   #739
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Also, whats your opinion on having an 'arm day'? What exercises would you recommend?
Arm days are fine. My only advice is to not overkill the volume.

For triceps you want at least an extension and a press. Examples include:

Press - Close Grip Bench Press, Bench Dips, French Press

Extension - Skullcrusher, Cable Extension, 2 arm overhead DB extension

For biceps I generally recommend at least a heavier movement like dumbbell curls, followed by a more isolated lift like cable curls or concentration curls, etc.

Chin ups are also a great choice for biceps.
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Old 08-18-2013, 07:29 PM   #740
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I don't mean to speak for Steve, but try widening your hand position
In the same vein... look into Gironda Dips
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