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  1. #1831
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    To those doing heavy sets of kneeling crunches - how do you get on your knees with that heavy weight? I'm doing only 110 pounds, but I find it getting tough to get down. Any tips?
    fuark

  2. #1832
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    Nothing like getting up early (2am) and throwing some iron around.
    Todays numbers
    285lbs squat 5x5
    240lbs bench not 5x5 question to fallow.
    160lbs row 5x5
    180lbs shrug 3x8
    125lbs skullcrushers 3x8
    3x5 chins
    30x situps
    Some one told me to try hanging from my pullup bar and raise knees to chest done 10 of them, way harder than situps.

    My question doing my 240bench on the 4th set last rep I landed way high on my chest well above nipples and it felt like I droped all the weight on my tricepts (almost skull crusher feeling). I got it back almost all the way up but couldnt rack it cause im set up to where I have to be at full lock on my arms to rack. Well I set it on the saftys crawled out and walked around for a few seconds and decided f*** that. I cranked the raido to a near deafening level (dont know y but it helps, creed what if was playing if it matters) reset the bar and got all 5 reps on my last set, then did another set of 5 just to make sure. So since I faild the 4th set do I redo 240 again, or do I move up since I did get 5 full sets.

    Also I watched your cgbp video this morning after working out and my regular bench width is as if not narrower then your close bench. I was setting up inside of hands on edge of knurl after the smothe gap. Is that why I felt it so much on my tricepts, on close grip I usualy set up on the smothe gap with inside of my hands on edge of center knurl and I do feel it in my wrists like you said on the video.
    Started at 328lbs
    Current at 227lbs and counting.
    Current goal 225lbs (step by step)

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  3. #1833
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    Originally Posted by EddieFromEurope View Post
    To those doing heavy sets of kneeling crunches - how do you get on your knees with that heavy weight? I'm doing only 110 pounds, but I find it getting tough to get down. Any tips?
    You need to brace your foot against the uprights of the cable station before you try go bring it down. I also put a towel over my shoulders to keep the rope from digging in.

    Originally Posted by sackamous View Post
    Nothing like getting up early (2am) and throwing some iron around.
    Todays numbers
    285lbs squat 5x5
    240lbs bench not 5x5 question to fallow.
    160lbs row 5x5
    180lbs shrug 3x8
    125lbs skullcrushers 3x8
    3x5 chins
    30x situps
    Some one told me to try hanging from my pullup bar and raise knees to chest done 10 of them, way harder than situps.

    My question doing my 240bench on the 4th set last rep I landed way high on my chest well above nipples and it felt like I droped all the weight on my tricepts (almost skull crusher feeling). I got it back almost all the way up but couldnt rack it cause im set up to where I have to be at full lock on my arms to rack. Well I set it on the saftys crawled out and walked around for a few seconds and decided f*** that. I cranked the raido to a near deafening level (dont know y but it helps, creed what if was playing if it matters) reset the bar and got all 5 reps on my last set, then did another set of 5 just to make sure. So since I faild the 4th set do I redo 240 again, or do I move up since I did get 5 full sets.

    Also I watched your cgbp video this morning after working out and my regular bench width is as if not narrower then your close bench. I was setting up inside of hands on edge of knurl after the smothe gap. Is that why I felt it so much on my tricepts, on close grip I usualy set up on the smothe gap with inside of my hands on edge of center knurl and I do feel it in my wrists like you said on the video.
    In that case I would mark it as a success. If it was too much you will find out real fast on the next increase.

  4. #1834
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    Originally Posted by JasonDB View Post
    You need to brace your foot against the uprights of the cable station before you try go bring it down. I also put a towel over my shoulders to keep the rope from digging in.



    In that case I would mark it as a success. If it was too much you will find out real fast on the next increase.
    Awsome, is the grip width the reason for the feel on the tricepts?

    Thanks again for all the info and videos, really helpful for someone new like me.
    Started at 328lbs
    Current at 227lbs and counting.
    Current goal 225lbs (step by step)

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  5. #1835
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    By standing press do you mean: http://www.exrx.net/WeightExercises/...taryPress.html

    I realize now there is a difference between military press and an overhead press
    Also, is it necessary to have one leg slightly in front of the other and keeping the front leg bent or can I just keep my feet shoulder width apart and press?

    Thanks

  6. #1836
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    just wanted to share some of my starting lifts and where they are now....

    im 5'9 155lbs

    started on 12-12-12 current - 01-07-13
    5x5
    squat - 145 170
    bench - 125 145
    barbell row - 95 115
    standing press 65 85
    barbell curl 55 60
    deadlift 185 210

  7. #1837
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    Originally Posted by Tal106 View Post
    By standing press do you mean: http://www.exrx.net/WeightExercises/...taryPress.html

    I realize now there is a difference between military press and an overhead press
    Also, is it necessary to have one leg slightly in front of the other and keeping the front leg bent or can I just keep my feet shoulder width apart and press?

    Thanks
    Normally people keep their feet shoudler width not one forward one back. From what I read, military press requires you to have heels together, but overhead press - apart. Check the vid for tips if you'll do overhead press.


    Originally Posted by troyer16 View Post
    just wanted to share some of my starting lifts and where they are now....

    im 5'9 155lbs

    started on 12-12-12 current - 01-07-13
    5x5
    squat - 145 170
    bench - 125 145
    barbell row - 95 115
    standing press 65 85
    barbell curl 55 60
    deadlift 185 210
    Nice, what happened to curls? Just 5 pound increase. Have you failed any workout yet and if yes - which excercises?
    fuark

  8. #1838
    Registered User RulingMyBody's Avatar
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    Hi jason been doing some research on what program i should stick to for the duration of my bulk and your program caught my eye. I have been lifting for 2-2 1/2 years and never got serious about putting on weight until recently. My current best lifts at the moment are: BP-225x4 Squat-315x2 DL-345x1 (had to use straps though) ohp-125x5 BBR-175x5 at a body weight of about 152. do you think i have room to improve on a full body routine such as this still? I had given kelei's routine on the sticky board a go for a month or so before i decided it wasnt for me. looking forward to your thoughts, will be checking out more of your youtube videos for some golden knowledge

  9. #1839
    Registered User McWinning's Avatar
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    so 3 sets of 5-8 chins or 3 sets til failure?

  10. #1840
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    Originally Posted by McWinning View Post
    so 3 sets of 5-8 chins or 3 sets til failure?
    3x8. If you get those, then add weight using a weight belt or hold a dumbbell between your feet.

  11. #1841
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    Hi,

    I've been doing this routine on a cut for about a month and a bit now, gotten a lot stronger in pretty much all areas except for my Bench its really annoying I'm going to try and get a video of my form but from what I've read and watched I think it is pretty good.

    My current numbers are

    135 kg Box Squats X 5
    150 kg Deadlifts X 5
    82.5 kg Bench X 5
    90 kg Row X 5
    55 kg Press X 5
    160 kg Shrugs X 8
    65 kg CGBP X 8
    BW(78-80kg) + 10 kg Chin ups X 7

    This is cut adjusted so I'm doing 3 sets (except during Christmas new year period where I went for 5 sets as I was over eating call it a diet break lol)

    Basically I've been re setting my weight for bench ever since I hit 80 Kg. I had to re set to get over 82.5 kg twice and now trying for 85kg and its a big struggle.

    All my other lifts are solid and I haven't had much problem increasing for anything else (I re set my squats once at 125 kg)
    I don't know whether to continue this routine and just have endless resets for my bench or if my lifts are getting sufficiently strong to start an intermediate routine and focus on a lagging chest?

    Also this problem was not reciprocated with my CGBP that has been steadily increasing from workout to workout.

    Any advice would be awesome thanks

  12. #1842
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    hey another question here (anybody can answer) about warmups.

    how far do you ramp up your warmups ? do you go as near as possible to your work weight ? for example on the DL, let's say your work is 205, how does 45x10, 135x5, 155x5, 175x5, 195x3 look like ? same with the other big lifts ?

    also, i don't know if you addressed this jason but for the bench press do you also recommend we do it the "power" bench press way as in your video ? if so, does that mean what Rip says about stretch reflex is wrong ?

    thanks
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  13. #1843
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    Is this an acceptable way to do the kneeling cable crunch?

    https://www.youtube.com/watch?v=Ktj1cMaxPp0

    I see in a lot of videos people do it facing the machine, i tried that but i found it harder to keep myself balanced while pulling the weight down and actually tuck my upper body in to get the best crunch

    I tuck myself in a lot more than the guy in that video, usually my elbows go to my waist/hips or past it

    I'm thinking i'm doing it right, my abs have really got hit from DOMS since Monday

  14. #1844
    cheeky manlet alejandroPH's Avatar
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    btw jason shameless plug here, here's my workout log i made in time for starting your programme http://bbcom.me/13i2IBv i know u got tons of fans now but if you ain't busy take a look
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  15. #1845
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    Originally Posted by alejandroPH View Post
    hey another question here (anybody can answer) about warmups.

    how far do you ramp up your warmups ? do you go as near as possible to your work weight ? for example on the DL, let's say your work is 205, how does 45x10, 135x5, 155x5, 175x5, 195x3 look like ? same with the other big lifts ?

    also, i don't know if you addressed this jason but for the bench press do you also recommend we do it the "power" bench press way as in your video ? if so, does that mean what Rip says about stretch reflex is wrong ?

    thanks
    If I understood right from the video I watched he recomends foam rolling, and maybe one warm up set for your first exercise. If your first move is a big compound it sould work enough of everything else that you should be good.

    I just went and bought a foam roller cause of the video, unbelievable how much looser and better you feel afterwards.

  16. #1846
    Banned JasonDB's Avatar
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    Originally Posted by RulingMyBody View Post
    Hi jason been doing some research on what program i should stick to for the duration of my bulk and your program caught my eye. I have been lifting for 2-2 1/2 years and never got serious about putting on weight until recently. My current best lifts at the moment are: BP-225x4 Squat-315x2 DL-345x1 (had to use straps though) ohp-125x5 BBR-175x5 at a body weight of about 152. do you think i have room to improve on a full body routine such as this still? I had given kelei's routine on the sticky board a go for a month or so before i decided it wasnt for me. looking forward to your thoughts, will be checking out more of your youtube videos for some golden knowledge
    You are advanced enough that you could run it but I would do a full deload every 6-8 weeks on this program... and throw in a small amount of specializiation work for whatever your weak body parts are. Basically what I would do for an intermediate who wanted to stay on this program still.

    Originally Posted by McWinning View Post
    so 3 sets of 5-8 chins or 3 sets til failure?
    5-8... if you can do more than 8 add weight for weighted chins.

    Originally Posted by Johann257 View Post
    Hi,

    I've been doing this routine on a cut for about a month and a bit now, gotten a lot stronger in pretty much all areas except for my Bench its really annoying I'm going to try and get a video of my form but from what I've read and watched I think it is pretty good.

    My current numbers are

    135 kg Box Squats X 5
    150 kg Deadlifts X 5
    82.5 kg Bench X 5
    90 kg Row X 5
    55 kg Press X 5
    160 kg Shrugs X 8
    65 kg CGBP X 8
    BW(78-80kg) + 10 kg Chin ups X 7

    This is cut adjusted so I'm doing 3 sets (except during Christmas new year period where I went for 5 sets as I was over eating call it a diet break lol)

    Basically I've been re setting my weight for bench ever since I hit 80 Kg. I had to re set to get over 82.5 kg twice and now trying for 85kg and its a big struggle.

    All my other lifts are solid and I haven't had much problem increasing for anything else (I re set my squats once at 125 kg)
    I don't know whether to continue this routine and just have endless resets for my bench or if my lifts are getting sufficiently strong to start an intermediate routine and focus on a lagging chest?

    Also this problem was not reciprocated with my CGBP that has been steadily increasing from workout to workout.

    Any advice would be awesome thanks
    I personally struggle with bench on a cut. I know a pair of brothers who are national PL champions... they both say bench press seems to be, in their experience, the most impacted lift by your caloric intake out of the big three. You may struggle with it until you finish cutting.

    Originally Posted by sackamous View Post
    If I understood right from the video I watched he recomends foam rolling, and maybe one warm up set for your first exercise. If your first move is a big compound it sould work enough of everything else that you should be good.

    I just went and bought a foam roller cause of the video, unbelievable how much looser and better you feel afterwards.


    This should save a lot of trouble. LoL

  17. #1847
    Registered User Tal106's Avatar
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    Originally Posted by JasonDB View Post


    This should save a lot of trouble. LoL
    Great video, liked it and subbed a while back

    One question I had though was what sort of weight should I be using for my warm-up sets?
    Should I be using a percentage of my work weight or just warm up with the bar?

    Also looking at foam rolling now but it's hard to take in all these foam rolling exercises at one time and remember them all
    Last edited by Tal106; 01-09-2013 at 04:57 AM.

  18. #1848
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    Originally Posted by JasonDB View Post
    I personally struggle with bench on a cut. I know a pair of brothers who are national PL champions... they both say bench press seems to be, in their experience, the most impacted lift by your caloric intake out of the big three. You may struggle with it until you finish cutting.
    Thanks I have about another month on this cut so hopefully I see results once I'm off it. Also with my weights as they are would you say I should start considering a change in the routine in the near future or at least a readjustment?

  19. #1849
    Registered User b47t0n's Avatar
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    When everybody posts there lifts are you including the bar weight?

  20. #1850
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    Originally Posted by b47t0n View Post
    When everybody posts there lifts are you including the bar weight?
    What is this nonsense? Why would people leave out the bar weight? Does the bar weigh a few grams so it is OK to leave that out?
    Of course everyone includes the bar weight.
    fuark

  21. #1851
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    lol. This is a novice routine, so noob questions should be expected. Yes, include the bar weight (usually 45lbs for a standard olympic barbell)

    Just started this routine yesterday with workout A, I started with the same weight for the major lifts as my heavy day of my last cycle on all pro's routine. Doing the 5x5 with that weight was definitely much easier than two sets of 12 reps, so I'm happy that I'll be able to add a good amount of weight right away. Really looking forward to getting some deadlifts in my training diet.
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    Originally Posted by Tupperwolf View Post
    lol. This is a novice routine, so noob questions should be expected. Yes, include the bar weight (usually 45lbs for a standard olympic barbell)

    Just started this routine yesterday with workout A, I started with the same weight for the major lifts as my heavy day of my last cycle on all pro's routine. Doing the 5x5 with that weight was definitely much easier than two sets of 12 reps, so I'm happy that I'll be able to add a good amount of weight right away. Really looking forward to getting some deadlifts in my training diet.
    It does not matter what kind of a routine it is, it's simple logic to count the bar weight in which is 45 lbs and that is not something you would leave out. Even non lifters know that.
    fuark

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    Originally Posted by EddieFromEurope View Post
    It does not matter what kind of a routine it is, it's simple logic to count the bar weight in which is 45 lbs and that is not something you would leave out. Even non lifters know that.
    if you follow a few beginner routines yo will find that that this question comes up alot! it is in fact a honest question and should be handled as sutch. come on bud... we are not here to make any one feel foolish. people who know nothing about lifting may very well not know anything about lifting. in other threads this question has come up more times than i can count. lets not get derailed. lets help the new folks out.
    for the record if it weighs anything and you lift it it counts....
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    Originally Posted by EddieFromEurope View Post
    It does not matter what kind of a routine it is, it's simple logic to count the bar weight in which is 45 lbs and that is not something you would leave out. Even non lifters know that.
    Whether you think it's simple logic or not (and lrd3 is right, it gets brought up often in beginner discussions, because new lifters aren't sure what other people are doing and they want to be on the same frame of reference) you could have answered his question much more amicably.
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    Originally Posted by lrd3 View Post
    if you follow a few beginner routines yo will find that that this question comes up alot! it is in fact a honest question and should be handled as sutch. come on bud... we are not here to make any one feel foolish. people who know nothing about lifting may very well not know anything about lifting. in other threads this question has come up more times than i can count. lets not get derailed. lets help the new folks out.
    for the record if it weighs anything and you lift it it counts....
    repped.
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    Guys, I'm in a serious pickle I think.
    A week ago as I was moving the bar into position to do overhead presses, I felt a muscle strain in my arm and it hasn't really gone away since.

    I can't exactly pinpoint where it is, but it feels somewhere at where my bicep or tricep meets the deltoid of my left arm. I would just say its the bottom of my shoulder I guess.

    Ibuprofen and ice takes it away 100% mostly. But when I go to pick up even everyday objects the pain comes back. I changed the water jug on the cooler at work yesterday and it started acting up for example.

    I did a workout A today and tried to pay attention to which lifts are aggravating it, but the pain accumulates gradually and I can't tell if its a push or pull move or just anything involving the shoulders.

    To make matters worse, the pain seems to be spreading to the rest of my arm, lower bicep where it meets the elbow, and into the wrist and forearm. Maybe I'm babying my shoulder and using the rest of my arm to pick up the slack?

    I've still been adding weight each workout. This might not be the best thing to do but I don't want to lose muscle on my cut.

    Sorry for the novel.

    What do?

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    Originally Posted by lrd3 View Post
    if you follow a few beginner routines yo will find that that this question comes up alot! it is in fact a honest question and should be handled as sutch. come on bud... we are not here to make any one feel foolish. people who know nothing about lifting may very well not know anything about lifting. in other threads this question has come up more times than i can count. lets not get derailed. lets help the new folks out.
    for the record if it weighs anything and you lift it it counts....
    I agree here. I get asked questions every day that you wouldn't believe but if I think the person isn't trolling and really doesn't know and really wants to know... I try to give them an aswer.

    Originally Posted by Tubbymcgill View Post
    Guys, I'm in a serious pickle I think.
    A week ago as I was moving the bar into position to do overhead presses, I felt a muscle strain in my arm and it hasn't really gone away since.

    I can't exactly pinpoint where it is, but it feels somewhere at where my bicep or tricep meets the deltoid of my left arm. I would just say its the bottom of my shoulder I guess.

    Ibuprofen and ice takes it away 100% mostly. But when I go to pick up even everyday objects the pain comes back. I changed the water jug on the cooler at work yesterday and it started acting up for example.

    I did a workout A today and tried to pay attention to which lifts are aggravating it, but the pain accumulates gradually and I can't tell if its a push or pull move or just anything involving the shoulders.

    To make matters worse, the pain seems to be spreading to the rest of my arm, lower bicep where it meets the elbow, and into the wrist and forearm. Maybe I'm babying my shoulder and using the rest of my arm to pick up the slack?

    I've still been adding weight each workout. This might not be the best thing to do but I don't want to lose muscle on my cut.

    Sorry for the novel.

    What do?
    See a pysiotherapist asap so you can getted it diagnosed and sorted quickly.

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    I once asked you (Jason) about the exertion headaches I was getting when doing squats and I think I found my fix - Magnesium 48mg pills with B6 vitamin. So far I've done 2 workouts without ANY headache at all. Happily doing squats now.
    fuark

  29. #1859
    Registered User lrd3's Avatar
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    Originally Posted by CamLeslie View Post
    repped.
    right back at you
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  30. #1860
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    heres a noob question, kneeling cable crunch

    are you guys doing them facing the machine? or feet towards machine crunching away?

    does it matter? iv seen ppl do both

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