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  • Thread: Heisman's log

    by Heisman2
    Replies
    1,172
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    191,682

    Been having knee pain on/off for years and have...

    Been having knee pain on/off for years and have been adjusting squat form for years to accommodate. All started with a torn meniscus in my right knee way back in my college days. Now instead of...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,172
    Views
    191,682

    Today's workout: Paused zombie squats: 165x5x5...

    Today's workout:

    Paused zombie squats: 165x5x5

    That's it. I had a bit of tightness in the back of my right knee after this for a couple of hours but that cleared up. I'm not concerned about it....
  • Replies
    10
    Views
    496

    This is not a knock on him, but that is so...

    This is not a knock on him, but that is so incredibly different than what he recommends here: https://journals.lww.com/nsca-scj/Abstract/2020/10000/Mesocycle_Progression_in_Hypertrophy__Volume.2.aspx...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,172
    Views
    191,682

    Today's workout: FT bench press: 55x7, 55x6,...

    Today's workout:

    FT bench press: 55x7, 55x6, 50x9
    One-armed pulldowns: 100x7, 100x6, 90x6
    Seated dumbbell shoulder press: 40x10, 40x7, 40x6
    FT rows: 60x8, 60x7, 60x6
    Push-ups: BW+25x11,...
  • Thread: Squat wedges

    by Heisman2
    Replies
    6
    Views
    427

    Makes more sense to me to put...

    Makes more sense to me to put plates/blocks/something else under your heels, figure out which plate width is ideal, and then order weightlifting shoes with a similar sized heel. Then you'll never...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,172
    Views
    191,682

    Today's workout: Zombie squats: 45x5, 95x5,...

    Today's workout:

    Zombie squats: 45x5, 95x5, 115x5, 135x5, 145x5, 155x5, 165x5x3

    That's it. I changed my form and it feels great. I have my heels pretty much at shoulder width apart, toes turned...
  • The paused sets are a lot longer but I haven't...

    The paused sets are a lot longer but I haven't come across anything to indicate that is beneficial for hypertrophy compared to a non-paused set done to a similar RIR.

    The bigger difference is that...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,172
    Views
    191,682

    Today's workout: Paused weighted dips:...

    Today's workout:

    Paused weighted dips: BW+70x5, BW+45x7, BW+25x7
    Paused hammer gip chins: BW+70x5, BW+45x6, BW+25x6
    Paused flat bench press:155x9, 155x7, 155x7
    Paused seated rows: 160x9, 160x7,...
  • Back curvature can come from trying to keep a...

    Back curvature can come from trying to keep a straight bar path down and up when you do not have the mobility to do so with your current stance. If at the bottom you are having buttwink that can make...
  • Yep. Try it for a couple of weeks and see how it...

    Yep. Try it for a couple of weeks and see how it goes. If you choose a weight that is like a 10 rep max and stick to doing 7-8 reps (do the concentric as explosively as possible) or so that will...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,172
    Views
    191,682

    Today's workout: Deadlifts: 365x7, 365x7...

    Today's workout:

    Deadlifts: 365x7, 365x7
    Poliquin step ups: 16, 8
    Nordic leg curls: 7, 7
    Resisted dorsiflexion: 5x19, 5x16
    ATG split squats: 10, 13 (both sets from the floor, previously I did...
  • If you like your current set up you can probably...

    If you like your current set up you can probably just keep doing the same thing but stop 2-3 reps shy of failure. For hypertrophy somewhere in the 10-20 set per week range seems to do a good job;...
  • How many of your bench/dip sets are close to...

    How many of your bench/dip sets are close to failure? Are they all typically within 1-2 reps of failure? You may have simply gotten to the point where you need to move away from linear progression...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,172
    Views
    191,682

    Today's workout: FT bench press: 50x10, 50x8,...

    Today's workout:

    FT bench press: 50x10, 50x8, 50x7
    One-armed pulldowns: 100x7, 90x8, 90x6
    Seated dumbbell shoulder press: 40x9, 40x6, 30x10
    FT rows: 60x9, 60x7, 607
    Push-ups: BW+25x10,...
  • Yeah, my point moreso is that if you are able to...

    Yeah, my point moreso is that if you are able to progress well with squat/deadlift then there is likely something wrong with the way you are programming your bench. If the issue was...
  • Replies
    15
    Views
    1,313

    This study makes a strong case that a lying...

    This study makes a strong case that a lying triceps extension should be included with a bench press to get meaningful increases in the long head. I do think the long head would get hypertrophy with...
  • Have you considered if your pressing movement...

    Have you considered if your pressing movement programming is subpar?
  • Replies
    5
    Views
    705

    In that case I would work on just doing faster...

    In that case I would work on just doing faster intervals first. All out sprinting will be more demanding. As you build up to it if you want to sprinkle in some sprints that should be ok. Just start...
  • Good to see you're making consistent progress.

    Good to see you're making consistent progress.
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,172
    Views
    191,682

    Today's workout: Paused goblet squats: 30x20,...

    Today's workout:
    Paused goblet squats: 30x20, 30x20
    Paused bulgarian split squats: 30s x10, 30s x10
    Paulson step-ups: 10, 10
    Nordic leg curls: 6, 6
    ATG split squats: 15, 15
    Resisted...
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