Workout B done today
Squat
GHR
OHP
Underhand pendlay row
Hammer curls
Standing calf raise
My posterior chain (hams, traps, lumbar only) is really suffering from the first workout doing barbell squats for the first time in a few years. Crazy hamstring soreness, I said screw it and plowed through squatting heavy and hitting hamstrings afterwards. Some muscles just don't have that repeated bout effect fully in place yet which calisthenics wasn't targeting. I understand it's just exercise-induced damaged and will go away fast. Next week should be much better. All other muscles are hardly sore.
Anyways...I was doing pendlay rows and some guy who was doing DL singles of 450 was asking me what in the world I was doing. He never heard of pendlay rows, only barbell rows. He said they look like they are really bad for my lower back. However I was doing 5-8 reps with them with a straight back, it was all controlled, no rounding. I showed him a picture off Google comparing a barbell row and pendlay row and asked me if I just got it off pinterest since it was a picture of a chick doing both movements. It amazes me how there can be jacked dudes in there being so clueless about lifting. I was talking to this other dude and explaining to him how I'm going back to weights after a good while mentioning repeated bout effect, etc. He had no idea what I was talking about but didn't seem to take any of it seriously either because he was probably thinking "Ok...you know all this but I'm 3x your size...". If you're not jacked to a high degree ain't no one gonna listen even if you give em straight facts. But if you're big and you say 8-12 reps is the way, watch how the other person's demeanor changes...it's note taking time. It's all good because one day these fools gonna think twice. Anyone can get jacked with good consistency on a mediocre program..all they got is the adherence.
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Results 61 to 69 of 69
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02-16-2021, 07:17 PM #61Registered User
- Join Date: Jul 2018
- Age: 51
- Posts: 937
- Rep Power: 993
Last edited by Animal2692; 02-16-2021 at 07:27 PM.
"The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
"Simplicity is the ultimate sophistication." -Leonardo da Vinci
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02-16-2021, 07:36 PM #62Registered User
- Join Date: Jul 2019
- Age: 51
- Posts: 3,879
- Rep Power: 9545
Don't start edumucating folks in the gym like you do here. :P Seriously, if you're confident in what you're doing just do your thing and don't worry about what other people think whether they're big or small.
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02-17-2021, 04:21 AM #63Registered User
- Join Date: Jul 2018
- Age: 51
- Posts: 937
- Rep Power: 993
We were coversing it's not like I was going up to them unsolicited. I just thought it was hilariousOriginally Posted by air2fakie
"The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
"Simplicity is the ultimate sophistication." -Leonardo da Vinci
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02-17-2021, 05:10 AM #64Unregistered User
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 6,589
- Rep Power: 57193
Logically...
How can they be more stressful for your back when they are set down between reps to rest and especially with a neutral back 😂
Early intermediates gym bros are the most blinkered, out of touch and deep in the dunning krueger..
You don't get these problems when you squat 5+pps reps or can pull their max cold as a warmup 😜
I'd just say 'cool bro' and be glad ur not a chick getting all of the idiot commentsFMH crew - Couch.
Washed up meathead
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02-17-2021, 11:17 AM #65Registered User
- Join Date: Jul 2018
- Age: 51
- Posts: 937
- Rep Power: 993
He said they're bad for the lower back because the weight is further out in front of you compared to a barbell row. You wanna know what else? He later said he doesn't curl anymore due to elbow tendinitis and I mentioned hammer curls and he was slowly starting to change his tune as if, "I'm bigger than this guy but he's not as much of an idiot as I thought" LOL.Originally Posted by MyEgoProblem
"The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
"Simplicity is the ultimate sophistication." -Leonardo da Vinci
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02-17-2021, 12:03 PM #66Chihuahua in the rain
- Join Date: Mar 2018
- Location: ZG, Switzerland
- Posts: 801
- Rep Power: 8257
Congrats.Originally Posted by Animal2692
My home gym: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1623181551&viewfull=1#post1623181551
My Strava profile: https://www.strava.com/athletes/3015113
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02-17-2021, 12:21 PM #67Registered User
- Join Date: Jul 2018
- Age: 51
- Posts: 937
- Rep Power: 993
Thanks man, I feel much better.Originally Posted by Corbets
"The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
"Simplicity is the ultimate sophistication." -Leonardo da Vinci
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02-20-2021, 12:29 PM #68
These are the changes I'd make.
2 sets per exercise, 12+ reps each
Monday:
Upper A
Regular bench
Weighted chin ups
Tuesday: rest
Wednesday:
Lower A
Squat
Leg Extensions
Standing calf raise
Thursday: rest
Friday:
Upper B
{Machine) Overhead press
(Machine ) Row
Saturday:
Lower B
Hex Bar Deadlifts
Standing calf raise
Sunday: rest
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02-23-2021, 12:06 PM #69The Grammar Nazi
- Join Date: Jun 2005
- Location: New Jersey
- Posts: 4,002
- Rep Power: 8597
Close grip bench will wreak havoc on your shoulder if you use decent weight.
It's puts them into internal rotation which is a position of mechanical disadvantage.--There are no stupid questions, just stupid people.
--Are you eating while you are reading this? You should be... --hrdgain81
--The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
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