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  1. #5011
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    Originally Posted by Metalmank View Post
    The sleeves and I think the Front squats (Im so mad I've neglected these) have fixed my squat form in general. I squatted in the same stance I do with Front squats for my lowbar.. Depth is incredible and it just feel so natural. Ive been squatting to wide this entire time.. So looking forward to building my squat back up. Resetted to 225LB and did 3x10 easily.

    So yeah. Knee sleeves are a god send.
    Can confirm the goodness of knee sleeves, just gives me that little confidence boost. Interesting you say this about the stance, I'm considering doing the same, narrowing up a tad. In my squat i feel like i hit depth, then the video ref says, 'borderline at best'.
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  2. #5012
    We know lol Farley1324's Avatar
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    Originally Posted by Metalmank View Post
    yooo


    So i invested in some Knee sleeves because my knees have been acting up a bit lately. Also switching back to Front Squats I figure it would be good to invest in some support for my knees since Im doing Front Squats on B and Squats on A.

    The sleeves and I think the Front squats (Im so mad I've neglected these) have fixed my squat form in general. I squatted in the same stance I do with Front squats for my lowbar.. Depth is incredible and it just feel so natural. Ive been squatting to wide this entire time.. So looking forward to building my squat back up. Resetted to 225LB and did 3x10 easily.

    So yeah. Knee sleeves are a god send.
    I can't remember the last time I squat even moderate weight without knee sleeves. Too much proprioceptive feedback, insulation/warmth, and whatever kind of joint support/help, not to. Just simple raw-legal neoprene sleeves, like blue Rehband
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  3. #5013
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    Originally Posted by Sleepful View Post
    Is mixed grip on RDLs and/or straps a good way to fix the lack of grip strength?

    I've been told that RDLs shouldn't be done with mixed grip because something-shoulders something-possible-imbalance.

    I've also been told that straps are bad because they are just bandaiding the problem (and tbh i dont want small forearms), but RDLs aren't supposed to be a "how much u can hold in your hands" exercise, right?

    please give wisdom
    Mixed grip is fine. If you're worried about shoulder imbalance, simply alternate your grip each set.

    Straps are fine. For RDL you're working your hamstrings and to a lesser extent, lower back. Why let your grip hamper the muscle groups you are trying to work?

    For DL if you are competing. Ditch the straps, you can't use em in a comp, train how you play. If you're not competing, strap up and go for gold.

    Like Farley says, work grip seperately. Bodyweight hangs, dumbell holds, farmers walks, all good ways of improving grip.
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  4. #5014
    Unregistered User MyEgoProblem's Avatar
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    I wear knee sleeves for 2 reasons...

    1. So I don't hear my knees creak, pop and crunch when squatting from years of abuse and arthritis.. It puts me off.

    2. Slip em down to my shins to stop bar grating them to the bone on deadlifts. Bloody bars are rank and I don't want to catch anything from dirty gym rats....

    I've never found them to do anything significant for my numbers but add about 5kgs to my Squat at the absolute most after washing and re shrinking them back to being tight.

    I get placebo of feeling safer on the knees cos I can't hear them :-P But the warmth from them is only really skin deep, literally can't get to the synovial fluid or joints..

    Personally i Never feel any different afterwards with regards to wear and tear, aches and pains training with or without them... But during, I can seem to feel my knee positioning a little better when I'm getting fatigued and I'm down for cleaner form.

    Knee wraps tho? They hurt like **** when on right, they make the knees cranky at the back but add about 20kg to my Squat! Can't recommend anyone wear them unless they compete in them. Not worth the abuse in the knee joint.
    Last edited by MyEgoProblem; 05-08-2017 at 05:46 PM.
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  5. #5015
    Registered User TxMRF's Avatar
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    Originally Posted by davisj3537 View Post
    Any leg press.

    Do some digging on youtube for leg curls without machines. sissy squats work for leg extensions

    Do what feels right mate

    Would good morning work as a substitute for the leg curls.

    and Thanks! Will sub in sissy squats for leg extension.
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  6. #5016
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    Originally Posted by TxMRF View Post
    Would good morning work as a substitute for the leg curls.

    and Thanks! Will sub in sissy squats for leg extension.
    Not a great one. You need a knee flexion exercise...not hip extension.
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  7. #5017
    Registered User NewBular's Avatar
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    Hi everyone, just want to say great job to everyone asking some good questions and also thanks to those who take the time to help out, there's a lot of good information here. Special thanks to Davis for coming up with these great programs and for giving his time to those who seek out his help. On to why I posted...
    Currently running the Upper/Lower split as opposed to full body as it is more convenient for me due to the equipment that is available at my gym any given day because of how busy the gym is. I am 5'8 and 182 pounds currently.
    These are my current stats on the program :
    Bench 3x5 175
    Incline bench 3x8 145
    Squat 3x5 245
    OHP 3x5 110
    Pull-ups 3x8 190
    Pendlay 3x8 145
    Front squat 3x5 175
    RDL 3x8 145
    I am currently not struggling much on any of the lifts with the exception of incline bench, OHP (which I plan to get 1 pound plates to help with) and the squat. I have wondered if my issue is improper warm-ups. I currently do the amount of reps I will do with the working set for the warm-ups, starting with the bar and increasing weight. For the squat I can do
    1x5 45 pounds, 1x5 95 pounds, 1x5 135, 1x5 185, 1x5 225 and finally the 3x5 with the working weight of 245. I am wondering if I am doing too much volume in my warm up, particularly for the squats if I'm struggling on the working sets. I do all my warmups for compound exercises in this manner. I have read online about warmups with less reps than the working set while increasing weight, with the final warm up set being a higher weight than the working set but only one rep, then go back down to working weight. for example I would go 1x1 with 260 for the last warmup set for a working weight of 245. I would like to keep increasing the weight every week as efficiently as possible, I've cut out cardio on off days to improve my recovery. Yes I do understand the protocol for failed reps and the protocol for de-load but I did not think my stats are approaching de-load weight based on what I've read, which led me to believe maybe my warm-ups are an issue. Any suggestions would be helpful. Thanks in advance for your help.

    P.S. sorry for the long winded post, just wanted to try to explain my issue and hopefully be as clear as possible. Thanks!
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  8. #5018
    Registered User bob2589's Avatar
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    Originally Posted by TxMRF View Post
    Would good morning work as a substitute for the leg curls.

    and Thanks! Will sub in sissy squats for leg extension.
    Can you not lay on your front on a bench with a DB between your feet and curl it back?

    Look for a video on youtube. I've never done it as I have a machine for seated leg curls but it looks the business.
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  9. #5019
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    Originally Posted by MyEgoProblem View Post
    I wear knee sleeves for 2 reasons...

    1. So I don't hear my knees creak, pop and crunch when squatting from years of abuse and arthritis.. It puts me off.

    2. Slip em down to my shins to stop bar grating them to the bone on deadlifts. Bloody bars are rank and I don't want to catch anything from dirty gym rats....

    I've never found them to do anything significant for my numbers but add about 5kgs to my Squat at the absolute most after washing and re shrinking them back to being tight.

    I get placebo of feeling safer on the knees cos I can't hear them :-P But the warmth from them is only really skin deep, literally can't get to the synovial fluid or joints..

    Personally i Never feel any different afterwards with regards to wear and tear, aches and pains training with or without them... But during, I can seem to feel my knee positioning a little better when I'm getting fatigued and I'm down for cleaner form.

    Knee wraps tho? They hurt like **** when on right, they make the knees cranky at the back but add about 20kg to my Squat! Can't recommend anyone wear them unless they compete in them. Not worth the abuse in the knee joint.
    Any recommendations or things to look for when buying knee sleeves? I may try one as my knees are a bit dodgy.

    I'd always (stupidly) not liked the idea of supports/aids etc, but having recently added a belt and straps and realised they significantly help me, I'm open to trying things!
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  10. #5020
    We know lol Farley1324's Avatar
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    Originally Posted by MattJ45 View Post
    Any recommendations or things to look for when buying knee sleeves? I may try one as my knees are a bit dodgy.

    I'd always (stupidly) not liked the idea of supports/aids etc, but having recently added a belt and straps and realised they significantly help me, I'm open to trying things!
    Get blue Rehbands. Measure your calf and knee and follow the sizing guide.
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  11. #5021
    Registered User buildingshape's Avatar
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    Hi.

    Do you have an idea of ​​the exercise that can replace the pendlay row? Thks.
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  12. #5022
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    Originally Posted by buildingshape View Post
    Hi.

    Do you have an idea of ​​the exercise that can replace the pendlay row? Thks.
    T-bar row, or any other horizontal row.
    Why do you want a replacement though?
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  13. #5023
    Registered User TheFantaman's Avatar
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    Hi, newbie to the forum.

    Started Fierce 5 Novice today, really enjoyed it - thanks Davis for this. Have done SS, SL in the past. Started light so had some left in the tank after, but that will change soon enough as I add weight.

    Never done Pendlay Rows before and I struggled as I work out in garage, and my plates are not massive, they're thick rather high so the barbell is quite low on the ground, feel like I have to really bend knees to be able to return bar to floor. Will get a couple of boxes to lift the bar starting position.

    Anyways, got a question about the reverse flyes. Have seen so many different ways of dong these, but what do you recommend. Are these bent over, standing up, leaning forward on a bench. Arms straight, curl the arms? I mean everyone seems to do them different on Youtube!
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  14. #5024
    Registered User bob2589's Avatar
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    Originally Posted by TheFantaman View Post
    Hi, newbie to the forum.

    Started Fierce 5 Novice today, really enjoyed it - thanks Davis for this. Have done SS, SL in the past. Started light so had some left in the tank after, but that will change soon enough as I add weight.

    Never done Pendlay Rows before and I struggled as I work out in garage, and my plates are not massive, they're thick rather high so the barbell is quite low on the ground, feel like I have to really bend knees to be able to return bar to floor. Will get a couple of boxes to lift the bar starting position.

    Anyways, got a question about the reverse flyes. Have seen so many different ways of dong these, but what do you recommend. Are these bent over, standing up, leaning forward on a bench. Arms straight, curl the arms? I mean everyone seems to do them different on Youtube!
    http://www.exrx.net/WeightExercises/...eralRaise.html

    Ignore the name - The names for Rear lat raise and reverse flies are interchangeable for this program.

    Make sure you go light and squeeze at the top.
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  15. #5025
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by MattJ45 View Post
    Any recommendations or things to look for when buying knee sleeves? I may try one as my knees are a bit dodgy.

    I'd always (stupidly) not liked the idea of supports/aids etc, but having recently added a belt and straps and realised they significantly help me, I'm open to trying things!
    I would buy shoes before sleeves.
    Originally Posted by NewBular View Post
    Hi everyone, just want to say great job to everyone asking some good questions and also thanks to those who take the time to help out, there's a lot of good information here. Special thanks to Davis for coming up with these great programs and for giving his time to those who seek out his help. On to why I posted...
    Currently running the Upper/Lower split as opposed to full body as it is more convenient for me due to the equipment that is available at my gym any given day because of how busy the gym is. I am 5'8 and 182 pounds currently.
    These are my current stats on the program :
    Bench 3x5 175
    Incline bench 3x8 145
    Squat 3x5 245
    OHP 3x5 110
    Pull-ups 3x8 190
    Pendlay 3x8 145
    Front squat 3x5 175
    RDL 3x8 145
    I am currently not struggling much on any of the lifts with the exception of incline bench, OHP (which I plan to get 1 pound plates to help with) and the squat. I have wondered if my issue is improper warm-ups. I currently do the amount of reps I will do with the working set for the warm-ups, starting with the bar and increasing weight. For the squat I can do
    1x5 45 pounds, 1x5 95 pounds, 1x5 135, 1x5 185, 1x5 225 and finally the 3x5 with the working weight of 245. I am wondering if I am doing too much volume in my warm up, particularly for the squats if I'm struggling on the working sets. I do all my warmups for compound exercises in this manner. I have read online about warmups with less reps than the working set while increasing weight, with the final warm up set being a higher weight than the working set but only one rep, then go back down to working weight. for example I would go 1x1 with 260 for the last warmup set for a working weight of 245. I would like to keep increasing the weight every week as efficiently as possible, I've cut out cardio on off days to improve my recovery. Yes I do understand the protocol for failed reps and the protocol for de-load but I did not think my stats are approaching de-load weight based on what I've read, which led me to believe maybe my warm-ups are an issue. Any suggestions would be helpful. Thanks in advance for your help.

    P.S. sorry for the long winded post, just wanted to try to explain my issue and hopefully be as clear as possible. Thanks!
    Doesn't sound like a deload, but a reset does seem to be in order. Your warmup seems fine other though I personally would only do 2-3 reps on the 225 set. It's close enough to your working weight that it could affect it.
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  16. #5026
    We know lol Farley1324's Avatar
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    Originally Posted by davisj3537 View Post
    I would buy shoes before sleeves.
    I think we skirted this issue recently...

    Belt (leather, 10mm thick, 4" tall, prong if just one) and shoes are things every serious lifter ought to have.

    And chalk.

    And a physical, written log/journal of all training.
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    Originally Posted by Farley1324 View Post
    I think we skirted this issue recently...

    Belt (leather, 10mm thick, 4" tall, prong if just one) and shoes are things every serious lifter ought to have.

    And chalk.

    And a physical, written log/journal of all training.
    I remember you posting about it and agreed with you entirely. He didn't mention having shoes which is why I mentioned it.

    My post would make zero sense if he was in fact the same person you originally told that to a few days ago. lol
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  18. #5028
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by Farley1324 View Post
    I think we skirted this issue recently...

    Belt (leather, 10mm thick, 4" tall, prong if just one) and shoes are things every serious lifter ought to have.

    And chalk.

    And a physical, written log/journal of all training.
    1 million % on board with this! Personally Id add a good pair of long wrist WRAPS into the mix too.

    I kinda prefer the lever belts but haven't worn mine yet this year lol.
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  19. #5029
    We know lol Farley1324's Avatar
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    Originally Posted by MyEgoProblem View Post
    1 million % on board with this! Personally Id add a good pair of long wrist WRAPS into the mix too.

    I kinda prefer the lever belts but haven't worn mine yet this year lol.
    Levers are much easier to get on/off, especially to get on tight, but you better want to do every lift, every day, at that same setting, or not be annoyed with having to get out a quarter or screwdriver to disassemble and re-assemble (that may be a strong term, but you gotta take stuff off) the belt to adjust it. Sometimes some people may need a different setting one day to the next from a bunch of diet induced bloat or whatever else, or want a different setting for deads than squats or press or what have you...much easier with a prong.

    When you have multiple belts IMO is when most people should start considering making one a lever.

    I have a 13mm single prong 3", 13mm lever 4", 10mm twin prong 4", and 10mm lever 4"

    95% of the time I use the 10mm prong 4"
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  20. #5030
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by Farley1324 View Post
    Levers are much easier to get on/off, especially to get on tight, but you better want to do every lift, every day, at that same setting, or not be annoyed with having to get out a quarter or screwdriver to disassemble and re-assemble (that may be a strong term, but you gotta take stuff off) the belt to adjust it. Sometimes some people may need a different setting one day to the next from a bunch of diet induced bloat or whatever else, or want a different setting for deads than squats or press or what have you...much easier with a prong.

    When you have multiple belts IMO is when most people should start considering making one a lever.

    I have a 13mm single prong 3", 13mm lever 4", 10mm twin prong 4", and 10mm lever 4"

    95% of the time I use the 10mm prong 4"
    Yeah.. I get that :-D and as usual totally agree...

    Mine is set right that it fits snug and Low for Squats and a little looser and high for Deads.. The only adjust is need is for weight loss reasons really.

    I guess maybe it's different for leaner guys (especially girls) with a waist that isn't the same as their ribcage :-))

    I just hate taking a prong belt back off when I've left my balls on the floor after a big set. Having to crank it against a rack when you are seeing stars sucks :-P

    You can now get 'quick adjust' levers that have hooks on both parts and arent screwed on at the one side like regular levers... And possibly the best of both worlds, once they perfect it I guess.. Lol.
    Last edited by MyEgoProblem; 05-09-2017 at 12:26 PM.
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    Registered User buildingshape's Avatar
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    Originally Posted by WolfRose7 View Post
    T-bar row, or any other horizontal row.
    Why do you want a replacement though?
    I feel working the ischios on pendlay row.

    One arm dumbells row is a good alternative?
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  22. #5032
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    Originally Posted by MyEgoProblem View Post
    Yeah.. I get that :-D and as usual totally agree...

    Mine is set right that it fits snug and Low for Squats and a little looser and high for Deads.. The only adjust is need is for weight loss reasons really.

    I guess maybe it's different for leaner guys (especially girls) with a waist that isn't the same as their ribcage :-))

    I just hate taking a prong belt back off when I've left my balls on the floor after a big set. Having to crank it against a rack when you are seeing stars sucks :-P

    You can now get 'quick adjust' levers that have hooks on both parts and arent screwed on at the one side like regular levers... And possibly the best of both worlds, once they perfect it I guess.. Lol.
    I agree with you both, but had to pick out this tidbit. Single ply may not be for you. hahaha
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    We know lol Farley1324's Avatar
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    Originally Posted by davisj3537 View Post
    I agree with you both, but had to pick out this tidbit. Single ply may not be for you. hahaha
    Gear that lifts weight for you (r ego) doesn't seem like something he would be interested in.

    But that topic aside, as a practical matter, most people can probably get a lever belt tighter than they can a prong, especially a twin prong.

    I just stopped trying to ever get a belt that tight anyway so now I don't have to worry about it. I only do what I can do without excess difficulty on/off, without using the rack
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  24. #5034
    Registered User TheFantaman's Avatar
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    How come the weight doesn't rise within the same week. i.e Workout A, completed all the reps/sets. When workout A comes again within the same week, am doing the same weight and rep count. I feel better when I'm progressing per workout, rather than per week. At the least, should they be to failure, i.e surpass the required reps. If squat is 5, go to 7/8 etc.
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  25. #5035
    We know lol Farley1324's Avatar
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    Originally Posted by TheFantaman View Post
    How come the weight doesn't rise within the same week. i.e Workout A, completed all the reps/sets. When workout A comes again within the same week, am doing the same weight and rep count. I feel better when I'm progressing per workout, rather than per week. At the least, should they be to failure, i.e surpass the required reps. If squat is 5, go to 7/8 etc.
    Do the specified number of reps.

    Don't worry, if you stick with this very long and make much progress, you will soon be happy to regularly make progress every single week
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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by davisj3537 View Post
    I agree with you both, but had to pick out this tidbit. Single ply may not be for you. hahaha


    Originally Posted by Farley1324 View Post
    Gear that lifts weight for you (r ego) doesn't seem like something he would be interested in.

    But that topic aside, as a practical matter, most people can probably get a lever belt tighter than they can a prong, especially a twin prong.

    I just stopped trying to ever get a belt that tight anyway so now I don't have to worry about it. I only do what I can do without excess difficulty on/off, without using the rack
    I'm totally gonna squeeze my fat tits into my bench shirt! And at least 4board something :-P

    All your points are totally legit Farls , and probably was more appropriate to everyone than my lazy ass bs..
    Last edited by MyEgoProblem; 05-09-2017 at 02:30 PM.
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  27. #5037
    Registered User Buckeyes2199's Avatar
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    I'm thinking about taking a deload considering I just got over being sick and am feeling kinda beat up. I haven't taken one for a couple months or so as well. Could I deload and reduce weights to about 50% or would it be better to just take the days off and rest completely? Also, I don't reset my weights 10% after the deload, correct?
    Thanks
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    Originally Posted by Buckeyes2199 View Post
    I'm thinking about taking a deload considering I just got over being sick and am feeling kinda beat up. I haven't taken one for a couple months or so as well. Could I deload and reduce weights to about 50% or would it be better to just take the days off and rest completely? Also, I don't reset my weights 10% after the deload, correct?
    Thanks
    Did you miss workouts while sick? Have you lifted since being sick? How long were you sick/how bad/any weight loss?
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    Trying the beginner program after awhile on all pro.

    All I have are barbells, power rack, benches, and lat pulldown cable machine.

    What can I do for face pulls? I do not have access to nor can I purchase resistance bands (I live far away from anywhere that can be shipped to without very high expense).

    What I tried yesterday is putting an incline bench next to the lat pulldown machine, laying at an incline, and pulling to my face with close grip on the lat pulldown bar. I have no idea if this effectively worked my rear delts, or if is a safe movement. Also, if the weight gets big it might be difficult to keep my back against the incline bench, although maybe that won't be an issue since face pulls don't use big weight.

    Should I keep doing that? Or do barbell rear delt rows? http://www.exrx.net/WeightExercises/...arDeltRow.html

    Or something else as a sub for face pull? Or is there another way to use the lat pulldown machine for face pulls? The pully is really high on this lat pulldown machine so I can't really stand on anything to get it closer to face-level. Again, I have no dumbells. Just barbell, plates (mostly big bumper plates and tiny .5k plates), bench, power rack, lat pulldown.
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  30. #5040
    Registered User buildingshape's Avatar
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    Squat 3x5
    Bench 3x5
    Chest supported dumbells row 3x8
    Reverse flies 3x10
    Calf raises 2x15/Skullcrusher

    Front squat 3x5
    Incline dumbells press 3x5
    Romanian deadlift 3x8
    Chin ups 3x8
    Abs 2x15/Biceps curl 2x10

    You have advice or modifications?
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