Started upper/lower after doing the LPP for awhile, got bored of the LPP and felt it was a bit much on joints.
How come no OHP in the upper/lower? Also would it be alright to add side lateral raises on a couple of the days?
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10-06-2015, 09:52 PM #1621
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10-06-2015, 09:53 PM #1622
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
Ill make note of that about the barbell when I move on to it.
I tried to get my roommate on Fierce 5 upper/lower, and he did it for like a week or something, and then today he came to me with all these changes, to pretty much a brosplit like he was doing (His shoulders are terrible. Pretty internally rotated, and make terrible sounds, he says it from wrestling, which it probably is, but the internal rotation isnt helping), and he said he thought the order was kind of wierd. Like going from squats to back extensions, then to leg press. I told him the order is like that for a reason, but I guess if he doesnt like it, find something else. He also likes doing 8 sets of calves, no idea why. Ive told him more isnt always better when it comes to this stuff. Ive been doing 3 sets of 12 and just hit 200 pounds and my calves have grown quite large in the last 2 weeks. To the point its awkward to sit on my knees now. Probably also my hamstrings growing too.Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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10-06-2015, 09:58 PM #1623
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575132
I'd still see a physio at the very least. Leg curls hurting is not normal.
You want OHP and lateral raises?
OHP is a sub for ANY press in any program...
You can only show people the way; you can't make them follow it. Eventually it will catch up with him, but I hope it doesn't. I don't wish that on anyone, having been through it myself.Experience, not just theory
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10-06-2015, 10:15 PM #1624
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10-06-2015, 10:18 PM #1625
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10-06-2015, 10:24 PM #1626
http://imgur.com/a/3tKue
Pics are just over a month old , not best angles.
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10-06-2015, 10:27 PM #1627
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
Yeah. I just tried to tell him what ive learned the last 3-4 months.
And since you said we can do some cable cross overs to sub for any press, I might sub high cable cross overs for decline bench.
Your spinal erectors are huge, compared to anything else in your back.Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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10-06-2015, 10:34 PM #1628
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10-06-2015, 10:37 PM #1629
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
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10-06-2015, 10:40 PM #1630
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10-06-2015, 10:44 PM #1631
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
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10-06-2015, 11:14 PM #1632
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10-06-2015, 11:17 PM #1633
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10-06-2015, 11:39 PM #1634
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
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10-06-2015, 11:41 PM #1635
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10-07-2015, 12:23 AM #1636
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
Agreed. I have gone through a ton of physical therapy over the last 2 years. Back injury 2 years ago and torn medial and lateral collateral ligaments in my elbow last year. Done so much physical therapy and learned so much from my therapists, that it had me considering physio therapy for profession. I plan to go back to see them before next summer to get a check up on my back and arm.
Also, finally figured out how to put this workout routine in my bodyspace.Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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10-07-2015, 12:53 PM #1637
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10-07-2015, 04:45 PM #1638
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
One arm dumbbell rows are essentially Kroc Rows, which are in the substitution list for Bent over row/Yates row. So I would assume no, however, you can do seated cable row with over hand wide grip. Its what I am doing now. I just take the lat pull down bar, over to the seated row and use that.
Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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10-07-2015, 07:32 PM #1639
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10-07-2015, 07:35 PM #1640
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10-07-2015, 09:57 PM #1641
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
I thought Kroc rows and DB rows were basically the same thing and you can do them on a bench or standing up. Ive heard people say Kroc Rows are just fancy name by DB Rows because Kroc does them.
When I did them last week, I did it with the one knee on the bench way. Everything I find on Kroc Rows is either standing or on a bench. I am subbing them for Yates Rows, which can also substitute BOR according to the substitution list.Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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10-07-2015, 10:36 PM #1642
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10-07-2015, 11:46 PM #1643
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
But you can do it standing or on the bench right? Like this guy?
https://www.youtube.com/watch?v=9E8NuWzb-oQCurrent Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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10-08-2015, 07:23 AM #1644
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10-08-2015, 03:32 PM #1645
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10-08-2015, 04:22 PM #1646
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10-08-2015, 08:47 PM #1647
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10-08-2015, 09:03 PM #1648
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10-09-2015, 10:33 AM #1649
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10-09-2015, 10:39 AM #1650
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