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    Exactly. And this fact is typically lost in...

    Exactly. And this fact is typically lost in translation. I've tossed this example on several threads but here you go:

    Squatting:

    Technical failure: I stop at an RPE of 8-9. I really try to get...
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    I'd like to hear people yap about gun control...

    I'd like to hear people yap about gun control after they've been put in a situation where it was better to have a gun than not.

    My first teaching gig was on an impoverished Native reservation. On...
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    Good deal. The OHP is a stubborn lift because it...

    Good deal. The OHP is a stubborn lift because it involves a small group of muscles; gotta hammer 'em, feed 'em and make 'em grow.
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    IMO, you could stand to ramp up with the...

    IMO, you could stand to ramp up with the intensity and the volume of your shoulder pressing work.

    With the OHP, I would go with 3x5 and add weight each workout. If you're already hitting a wall,...
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    Swap out your lateral raises for 3 sets of DB...

    Swap out your lateral raises for 3 sets of DB shoulder presses.
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    That's not enough OHP volume if you're only doing...

    That's not enough OHP volume if you're only doing three sets, once per week. What does your overall programming look like?
  • IMO, this is just over-complicating things in...

    IMO, this is just over-complicating things in sooo many ways:

    1. RPE is a simple, individualized tool that is being applied in a complicated manner. It's a useful gauge that tells you how to...
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    You're looking at adding around 3lbs per week....

    You're looking at adding around 3lbs per week. Quality programming, along with proper nutrition and recovery could get you there. Maybe even quicker than 3 months.
  • Yup: superset opposite muscle groups (back/chest...

    Yup: superset opposite muscle groups (back/chest in this case) and you'll cut time down significantly. You can do the same thing with bis/tris if you choose to do them on your upper day. You can also...
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    Honestly, SS helped drive my OHP numbers because...

    Honestly, SS helped drive my OHP numbers because of the frequency.
  • Thread: Pull Day

    by mdonnelly80
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    1,497

    Yes sir. One of my favorite parts of Madcow's 5x5...

    Yes sir. One of my favorite parts of Madcow's 5x5 is the programmed barbell rows.
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    Outside of 5/3/1, full body or chest/back, legs,...

    Outside of 5/3/1, full body or chest/back, legs, shoulders/arms.
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    Here's how an example of how I program OHP when...

    Here's how an example of how I program OHP when the lift is lagging:

    Incline day (I don't flat bench)
    -Incline: 5/3/1 waves
    -OHP: 5x5-10
    -Press assistance work (DBs, close grip bench, floor...
  • Thread: Pull Day

    by mdonnelly80
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    22
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    1,497

    I never went wrong with: BB row variations...

    I never went wrong with:

    BB row variations (with some T-bar and cable rows tossed in)
    DB row variations
    Pull ups/downs
    Band pull aparts/band dislocates/face pulls.
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    IME, OHP needs to be fed with both volume and...

    IME, OHP needs to be fed with both volume and food. I've worked hard to drive my OHP numbers up and have gone down a lot of different paths. Eating and cranking up the volume are the only things that...
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    There are a lot of full body splits out here's...

    There are a lot of full body splits out here's the basics;

    Squat variation (back squat, front squat, etc...)
    Press (bench, incline, OHP, various DB presses, etc..)
    Hinge (Deads, RDLs, GMs,...
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    Also, I found that simple exercises like...

    Also, I found that simple exercises like band-pull aparts, band dislocates and face pulls add mass to my traps as well. People forget that the traps don't just elevate the shoulder blades; they also...
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    Throughout the years, I have struggled to build...

    Throughout the years, I have struggled to build my traps through shrugs. For whatever reason, the isometric contraction involved in deads and farmer's walks have done the trick.
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    I prefer RDLs as they hammer my posterior chain.

    I prefer RDLs as they hammer my posterior chain.
  • I have Bowflex 90's. I had some issues with them...

    I have Bowflex 90's. I had some issues with them early on but some epoxy and a couple penny nails solved them. If I had to do it all over again, I'd buy Powerblocks.
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