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    Week 3 Day 3 Pause squat 142 x 5, 5, 5 140 x...

    Week 3 Day 3

    Pause squat
    142 x 5, 5, 5
    140 x 5

    Bench
    100 x 3, 3, 3, 3, 3, 3

    Bench feet up
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    Nice, thanks I'll try that. I think my barpath...

    Nice, thanks I'll try that. I think my barpath is mostly on track, up towards the chin as soon as possible, but if flaring more could tweak that then I'll experiment.
  • Good decision. Keep volume lower now so that you...

    Good decision. Keep volume lower now so that you can add volume later if the lift starts to stall.
  • Adding close grip bench is a bit too much. The...

    Adding close grip bench is a bit too much.
    The 3x6 shoulder work is fine. I think Candito says in the notes that he made those 1x6 in order to avoid overloading the shoulders and triceps, since...
  • Volume depends more on what you do for the whole...

    Volume depends more on what you do for the whole week. You could lift 7 days, 1 set of 6 for each exercise every day, and it would be low volume because of the total weekly volume. Don't do that.
    ...
  • Thread: DL form check

    by ECGordyn
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    Here's the heaviest I've done recently. 185 x 2...

    Here's the heaviest I've done recently. 185 x 2 on 22 July and 195 x 1 on 23 June (DL at end of vid).

    FFayizVMMrg
    k2QQBvT71ho
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    Exposed! Haha, cool I'll have a longer read...

    Exposed! Haha, cool I'll have a longer read later. I've been to that Exodus forum a bit, it's pretty good.
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    36,323

    Week 3 Day 2 DL 170 x 2, 2, 2, 2, 2 145 x 4,...

    Week 3 Day 2

    DL
    170 x 2, 2, 2, 2, 2
    145 x 4, 4

    Bench
    112 x 3, 3, 3

    Squat
  • Thread: DL form check

    by ECGordyn
    Replies
    9
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    456

    DL form check

    Checking with others to see if anything needs to be tweaked. There are 2 points I notice but I'll let others judge first and point those out later. Thanks for looking.

    jt351035Pwc
    1S6Epd5YqD8
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    Thanks, it has good days and bad days. I've only...

    Thanks, it has good days and bad days. I've only trained BB bench for about 16 months, so I could still be squeezing out some nooby neuro gains from it. Prior to that I used DBs and the HS iso lat...
  • ^ Yes PPL is not enough recovery for most...

    ^ Yes PPL is not enough recovery for most people. UL is so much better, but at your numbers you could still grow on a 5x5 for some time.

    Many people do well on 531 BBB or one of the other...
  • Thread: Back squat

    by ECGordyn
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    Smith machines are dangerous. They force you...

    Smith machines are dangerous. They force you *out* of proper form and into unnatural arcs that can tear muscles, strain tendons, ligaments, and bones. Only thing they're good for is standing calf...
  • What exactly are you asking for? One of 3...

    What exactly are you asking for? One of 3 programs which you don't name?
    What are your goals? Strength, aesthetics, ...?

    Edit: Now I see your updated posts.

    Viking's is great but long. ...
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    You guys are already double the total on this day...

    You guys are already double the total on this day last year. Get 'er done!
  • Increase weight and then increase reps. The new...

    Increase weight and then increase reps. The new stimulus with the heavier weight will cause growth and adaptation.
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    No set or rep scheme. WTF kid, move along

    No set or rep scheme. WTF kid, move along
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    36,323

    Week 3 Day 1 Squat 150 x 2, 2, 2, 2, 2 125 x...

    Week 3 Day 1

    Squat
    150 x 2, 2, 2, 2, 2
    125 x 4, 4

    Bench
    110 x 2, 2, 2, 2, 2
    95 x 4, 4
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    I'd say you're too upright, almost a 60 degree...

    I'd say you're too upright, almost a 60 degree torso angle. Lower the weight and keep your torso nearly parallel to the floor.
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    Chest....Bench press or Spoto press ...

    Chest....Bench press or Spoto press

    Lats....Chins

    Shoulders....Overhead press

    Upper Back....Pendlay row

    Triceps....Skullcrushers
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