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Old 11-21-2013, 08:36 PM   #1001
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Thanks Jay and Jeremy. Plan on keeping it up as long as I can.
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Old 11-22-2013, 10:41 AM   #1002
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Nice you can get all that done within an hour. Have you considered using straps on the rack pulls?
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Old 11-22-2013, 12:41 PM   #1003
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Mighty session Chad, keep outworking!
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Old 11-22-2013, 03:53 PM   #1004
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Week 2,day 4. Been thinking about a three day program and that this 4,day the way its written has me working my back every session in some form or another. Back is tight from yesterday's rack pulls .

In the past I found on high weight low rep bhtnp that unracking the bar is the hardest part and just dangerous.
I found out once again why I went back to higher rep lower weight on this move with out a spot.

135 x 5
165 x5

185 x3
185 x2. Unracking this set I felt a pop in my right rear shoulder area and then a crick. I pressed it twice and reracked it but the crick is felt with every twist of the neck. Ended session right here and changing to the grind next week.
Its 3 days a week , same basic set up except for bhtnp is not a 6x2-3 move. Only squat bench and dead lift /rack pull are.

Hopefully this crick goes away by then, had the same thing happen once before on this move unracking .
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Old 11-22-2013, 03:55 PM   #1005
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Quote:
Originally Posted by Squatter View Post
Nice you can get all that done within an hour. Have you considered using straps on the rack pulls?
I usually do use my versa grips but since im only using 80% of my weight I did not need them yet. I always start off over hand warming up to get some grip work in
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Mighty session Chad, keep outworking!
Thanks Ben
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Old 11-22-2013, 07:26 PM   #1006
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Hope the crick is nothing serious Chad!! Good luck on the new routine. Hopefully you will get better recovery with it.
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Old 11-23-2013, 06:10 AM   #1007
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Thanks Rich. I been sitting back on the other sight reading my log of the Reeves classic. I always said I'd love to see what gains I could make actually bulking . I put on good size and burned fat doing it using lower weight then I can lift now.
Really considering going to that one again.
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Old 11-23-2013, 07:15 PM   #1008
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Thats why I never do behind the neck presses!
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Old 11-23-2013, 08:44 PM   #1009
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Its not bad if I keep the weight to a reasonable amount that I can unrack safely.
Its when I get to doing high weight and low reps that it gets hard.

I am thinking I may start doing standing press on my squat leverage machine and do face pulls and high pulls for rear delt work.
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Old 11-25-2013, 07:38 PM   #1010
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After a weekend of laying around thinking about how I wanted to go back to 3 days a week because my 14 hour days of work dont leave much time for life , rest and recuperation on a 4 day plan.

I decided to go back to a program I had my best results from to lose fat while gaining muscle.

The Reeves classic physique.

One thing I learned last time is not to run into this program as it will wear you down quick if you do. Walk into the program with weight you can easily handle and get your body adjusted to the workload.

Only thing different this go around is in place of atg barbell squat I'm using my leverage machine atg squats.


Start out

Leverage squat
195 x8
235 x 8
265 x8
90 seconds rest

Romanian dead lift
155 x 10 x 2 good stretch
60 seconds rest

Pendlay row
155 x 8
205 x 8
215 x 8
90 seconds rest, man this was tough even though its less weight then I been using

Seated bhtnp
135 x 8
145 x8
155 x8
60 seconds rest . keeping rest short so weight don't get to heavy amd Hard to unrack. Keeping a pause at bottom also.

Bench
135 x8
155 x8
175,x 8
90 seconds rest. Light weight, paused each rep but shoulders felt it right after bhtnp.

Dumbbell curl
35 x 8 x 3. Easy
60 seconds rest

Body weight chest dips
10/10/10
Kept rest to 30 seconds

Hanging knee raise
20/20/15
30 seconds rest

Leverage machine calf raise.
195 x 10x 3.
60 seconds between sets. Used a pause at bottom and squeeze at top .

Total time today was 55 minutes. As the weight gets heavier it will go Up to 1:20 or so.

I forgot how good it feels after a good full body routine. Almost can feel the testosterone and other cool hormones running through the body.
My cardio sucks lately so this should help me get back in good shape as it has a built in Hiit to it.
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