Yea, so umm..... Chaz made a journal

[-Lucifer]

That is still retarded.
High rep or low rep, when stretching the long head with an overhead moment (e.g., skulls) it is a primarily a long head movement.

You are talking about the overhead extension or the French press, which is done when lying on a bench, correct? A skullcrusher does not stretch the long head.

These two movements are done while lying on a bench:

French press - you lower the bar behind your head, so your triceps get stretched nicely
Skullcrusher - you bring the bar down to your nose or forehead area

High rep or low rep, when the triceps engage, all three heads activate to some extent or the other. It is always the strength advocates who will say "This move hits all three heads of the triceps". I've heard that same exact statement said about CGBP, OH extension, triceps dips, Parallel bar dips and god knows how many others.
I'm sorry, I am disinclined to follow your statements based on Pavel's teachings.

In case you decide to dismiss that image, think about it - when using heavy weights, all three heads will have to become fully active; they will have no choice. When using lighter weights, it makes sense that the other two heads (long and medial) won't be fully active (or they may just do nothing at all).

FWIW, I have been doing just heavy CG presses for months now, and my long head is more visible. I barely did any overhead extensions, so I am going to give heavy presses all the credit.

P.S. All I'm saying is that you should try and listen to what I have to say. I'm not parroting Pavel's advice. Use your 3RM while doing the CGBP and see if your triceps grow properly.

[Miketoc]

You are talking about the overhead extension or the French press, which is done when lying on a bench, correct? A skullcrusher does not stretch the long head.

These two movements are done while lying on a bench:

French press - you lower the bar behind your head, so your triceps get stretched nicely
Skullcrusher - you bring the bar down to your nose or forehead area





In case you decide to dismiss that image, think about it - when using heavy weights, all three heads will have to become fully active; they will have no choice. When using lighter weights, it makes sense that the other two heads (long and medial) won't be fully active (or they may just do nothing at all).

FWIW, I have been doing just heavy CG presses for months now, and my long head is more visible. I barely did any overhead extensions, so I am going to give heavy presses all the credit.

P.S. All I'm saying is that you should try and listen to what I have to say. I'm not parroting Pavel's advice. Use your 3RM while doing the CGBP and see if your triceps grow properly.

My long head is more visible after benching yo mama

[-Lucifer]

My long head is more visible after benching yo mama

I believe you. My mama is quite heavy.

[adamdavidson47]

My long head is more visible after benching yo mama

I don't have a long head, I have a fat one. Booya.

[chazzy1864]

Friday, January 25th
Workout: Legs
Duration: 55 minutes
Weight: 190.4


High Bar Squat
135 x 5
185 x 5
225 x 3
265 x 1
295 x 2
295 x 2
265 x 4
265 x 4
265 x 4
265 x 3
155 x 8 / Rope Climb
155 x 8
155 x 8 / Rope Climb
155 x 8
155 x 8 / Rope Climb
Notes:
-I was wiped after this.



Overall Notes:
There is no real rhyme or reason to my routine, just doing whatever. I got all the reps listed, but my form wasn't always the prettiest. There was some mild good morninging of the reps on the last reps of each set. I probably could have gotten the 4th rep of the 4th 265 set, but I didn't bother.

I was hoping for more rope climbs, but my elbows were not happy with me as it is. It isn't painful, but my arms were about useless by the end of my workout and I had no grip strength anymore. They'll get over it.

[-Lucifer]

Stop the rope stuff till your elbows stop hurting. Also, did you start taking Cissus yet?

[chazzy1864]

Stop the rope stuff till your elbows stop hurting. Also, did you start taking Cissus yet?

Pish posh. My elbows adapted last time, they'll do it again. It isn't horrible, but it is akin to the floor skulls, where I'll need a few more workouts till my elbows finally get in line with the rest of the program and stop acting like vaginas.


I've been taking my cissus. I take 1-2 grams before every workout.

[-Lucifer]

Pish posh. My elbows adapted last time, they'll do it again. It isn't horrible, but it is akin to the floor skulls, where I'll need a few more workouts till my elbows finally get in line with the rest of the program and stop acting like vaginas.

Omg, you are teh hardk0ar!

[PeterGibbons316]

How high is the rope you climb?

[chazzy1864]

How high is the rope you climb?

Like 20-25 feet I believe. I think it is like 15 or so hand over hands. I don't wrap my legs around the rope on the ascent or descent.

[adamdavidson47]

I would do rope climbs, but I'm afraid I'd pull the rafters down.

[-Lucifer]

How often do you deload? I was thinking of having a '50% week' after every 8 weeks. Still not sure.

[adamdavidson47]

How often do you deload? I was thinking of having a '50% week' after every 8 weeks. Still not sure.

I don't think Chazz deloads. I think he unloads. On your momma's face.

[PeterGibbons316]

like 20-25 feet i believe. I think it is like 15 or so hand over hands. I'm not a little girl.

ftfy

[chazzy1864]

How often do you deload? I was thinking of having a '50% week' after every 8 weeks. Still not sure.

I deload on an as needed basis. I am not smart and don't schedule my deloads. Reason being is usually something always comes up that forces a deload anyways (work, travel, etc).

I don't think Chazz deloads. I think he unloads. On your momma's face.

lawlz

ftfy

Excellent.

[-Lucifer]

I don't think Chazz deloads. I think he unloads. On your momma's face.

When did Chaz become a heterosexual?

[adamdavidson47]

When did Chaz become a heterosexual?

lolololol

Lu: 1 World: 0

[12ccopeland]

Holy shiit chaz good job with the squat volume man. Unreal.

[PeterGibbons316]

I deload on an as needed basis. I am not smart and don't schedule my deloads. Reason being is usually something always comes up that forces a deload anyways (work, travel, etc).

I usually wait until I've injured myself before deloading.

[chazzy1864]

Monday, January 28th
Workout: Bench/Dead
Duration: 50 minutes
Weight: 190.4


BB Flat Bench / Deadlift
N/A / 135 x 5
135 x 5 / 135 x 8
135 x 8 / 225 x 5
185 x 4 / 315 x 3
230 x 2 / 415 x 2
230 x 2 / 415 x 2
195 x 4 / 345 x 4
195 x 4 / 345 x 4
195 x 4 / 345 x 4
195 x 4 / 345 x 4
165 x 8 / 225 x 8
165 x 8 / 225 x 8
Notes:
-I liked the overall scheme. Added the 2 sets of 8 at the end for some more volume (more akin to the squat scheme).
-I increased the weight on the 6 work sets from last week. The 195 x 4 x 4 was much better than teh 185 last week.
-I think, at least for now/until I get bored or stall, I'll increase the doubles on dead by 10lbs each week (then perhaps slow to 5 in a bit) and increase the doubles on bench by 5lbs each week while i can.


Overall Notes:
Today was really weird. Well this weekend actually. I didn't really have any doms in my legs, but last night they got that tender feeling. This morning it was still there but nothing major. I left my apartment feelnig good, like on a mission. I walked to my car (half a kilometer, mostly uphill) and felt nice and strong, full of energy. I get to the car and when I lowered myself inside, my left hamstring seized up. Got a big ass cramp and I was like WTF?? While driving to work, anytime i came to a stop light, i sort of stretched my leg (pulled my knee up and leaned forward) as best as I could. It never fully went away. My hams were sore and noticeable while doing the deads. But... the session was still good. But that caught me by surprise.

[-Lucifer]

I walked to my car (half a kilometer, mostly uphill)

U wot m8? What kind of parking system do they have in Germany?

[chazzy1864]

U wot m8? What kind of parking system do they have in Germany?

I live in the city and my apartment doesn't have a parking place. I have to find parking somewhere else. Depending on wehre I end up parking, it is somewhere between .4 to .8km away. In the morning it is an uphill walk.

[-Lucifer]

I live in the city and my apartment doesn't have a parking place. I have to find parking somewhere else. Depending on wehre I end up parking, it is somewhere between .4 to .8km away. In the morning it is an uphill walk.

Great way to warm-up.

Is the cramp gone now? Try massaging the area.

[chazzy1864]

Tuesday, January 29th
Workout: Others
Duration: 55 minutes
Weight: 191.4


Smith Upright row (PWO) / Ab Crunch Machine
50 x 12 / 110 x 12
70 x 10 / 155 x 10
90 x 12 / N/A
90 x 12 / N/A
90 x 12 / N/A
90 x 11 / N/A
Notes:
-Some bitch sat on the ab crunch machine during this whole period and all through my Floor skulls & alt curls. I don't bother even asking most females if I can work in with them, because they don't seem to grasp the concept. they always look at you with some confused and scared puppy dog eyes like you're telling them to GTFO so you can use the equipment. No bitch, I just want to use it during the period that you'd be sitting your lazy ass on the equipment for 5 minutes between your 75 rep set.


Floor Skulls / Alt DB Curl
65 x 10 / 40 x 9
65 x 10 / 40 x 9
65 x 10 / 40 x 9
Notes:
-No issues here, they felt good.


Smith BtB Upright Row (PWO) / Ab-Crunch Machine
80 x 14 / 185 x 12
80 x 13 / 185 x 12
80 x 12 / 185 x 12
Notes:
-As I started to do leg raises, she finally got off the machine.


JM Press / DB Hammer Curl
95 x 6 / 40 x 9
95 x 6 / 40 x 9
95 x 6 / 40 x 8
Notes:
-It will take some time to get used to this exercise.
-I had a perfect feeling with just the bar, but there wasn't enough load. 95lbs wasn't too heavy, but at the same time it was.


HS Shoulder Press Machine (PWO) / Captain's Chair leg raises
110 x 10 / BW x 12
110 x 8 / BW x 12
110 x 7 / BW x 12
Notes:
-Tough, but good.


Reverse Grip Cable Pressdown / Leg Extension
N/A
Notes:
-Was debating on whether to do these or not anyways and someone was using the cable stacks i needed.



Overall Notes:
Workout was good. Woke up at 7 and immediately changed my alarm clock. That time was not happening. Probably better for it.

FYI, watched Dave Tate's video and got the gist of teh JM Press. The other video is blocked in Germany due to the music. Germany is gay. I think JM press will be a good addition, just gotta get acquainted with it.

[chazzy1864]

[-Lucifer]

Should've scared the sloot off. It's what I do with great success.

Pic is a re-post.

[chazzy1864]

Should've scared the sloot off. It's what I do with great success.

Pic is a re-post.

Yeah, I know it is. Came across it again and it made me smile again.

[-Lucifer]

Yeah, I know it is. Came across it again and it made me smile again.

Need moar music like those Spineshank tracks - Synthetic and New Disease. Halp, pls.

[chazzy1864]

Spineshank - Asthmatic
--- Beginning of the End, Violent Mood Swings, Self-Destructive Pattern, Tear Me Down, Stillborn, Falls Apart, Fallback

Slipknot - Wait and Bleed, Liberate, Sulfur, Psychosocial, Spit it out

Not quite the same but I like Rev Theory - Light it Up


I'll see if i can think of more.

[PeterGibbons316]

Notes:
-As I started to do leg raises, she finally got off the machine.

lol, nice - good for you to circle back around to it. Also, I don't know what a ab crunch machine is, but 185x12 sounds like a whole lot for that.