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  1. #61
    Registered User Animal2692's Avatar
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    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.
    Last edited by Animal2692; 02-16-2021 at 07:27 PM.
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  2. #62
    Registered User air2fakie's Avatar
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    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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  3. #63
    Registered User Animal2692's Avatar
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    Originally Posted by air2fakie View Post
    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.
    We were coversing it's not like I was going up to them unsolicited. I just thought it was hilarious
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  4. #64
    Unregistered User MyEgoProblem's Avatar
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    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 comments
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  5. #65
    Registered User Animal2692's Avatar
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    Originally Posted by MyEgoProblem View Post
    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 comments
    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.
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  6. #66
    Chihuahua in the rain Corbets's Avatar
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    Originally Posted by Animal2692 View Post
    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.
    Congrats.
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  7. #67
    Registered User Animal2692's Avatar
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    Originally Posted by Corbets View Post
    Congrats.
    Thanks man, I feel much better.
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  8. #68
    Registered User Tisnom1's Avatar
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    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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  9. #69
    The Grammar Nazi BG5150's Avatar
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    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.
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