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I don't know what I'm doing but I know what I've done

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Comments

  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,469 Mod ✭✭✭✭BossArky


    new2tri19 wrote: »
    Do you find there's much carryover to the palms forward version ? I feel like neutral grip targets the arms more .
    Also do you try keep legs down when your doing neutral grip I find I get to about 16 and then my knees start coming up with the rest of my body as I try eek out them last reps , is that bad ?

    Sorry Alf to hijack / spam your thread.

    new2tri19 - don't overanalyze :) Just sometimes you got to get on with it and do it and figure out how it feels for your own progression/recovery.

    Regarding knees coming up on pull ups - try holding a DB between your lower legs (don't ask how - just figure it out: whatever feels best for you) and that will keep your legs from raising up. May also stop some swinging back and forth and allow you to main a better rhythm. Just don't try holding a DB between ankles if you are training over a tiled floor or something (... may damage flooring if DB slips, etc).

    Switch grips every couple of workouts that you are doing pull ups/chin ups. If I go 12 sessions over 6 weeks with purely pull ups (palms away) then sometimes shoulders get a bit battered which affects Bench.

    If I go purely chins ups (palms towards face) then sometimes elbows may feel a bit battered... and affect Bench.

    If I don't do any chin ups or barbell rows at all..... then that affects Bench as back strength/lat pump/size/stability decreases.

    I see a pattern :eek:

    Neutral grip in moderation, with some Barbell Row, is probably a nice middle ground. Sprinkle in the other varieties and see how if affects your own progression on that lift, and others.


  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    new2tri19 wrote: »
    Do you find there's much carryover to the palms forward version ? I feel like neutral grip targets the arms more .
    Also do you try keep legs down when your doing neutral grip I find I get to about 16 and then my knees start coming up with the rest of my body as I try eek out them last reps , is that bad ?

    There's a progression...chin ups use more bicep, neutral grip less so and then pull ups. They're still the same movement so there's definitely a carry over but it's just the degree of assistance from other muscles.

    Swinging legs or pulling up knees is usually an attempt to give a bit of momentum. Try keeping your legs more rigid...definitely helps and stops swinging around.

    One thing I would be aware of is that if you're tiring and starting to grind out a few more reps, make sure you keep your wrist neutral. I went through a block of weighted pull ups and ended up with a sore elbow because there was too much load on the muscles on the inner forearm muscles and end up stressing tendon at the elbow. So had to drop heavy pulling movements for 2 blocks (8 weeks).

    Listen to your elbows and shoulders so you don't miss an injury in waiting.


  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Friday 18/6/2021

    A) Leg Extensions
    5 x 12-15


    B) Single-Leg Poliquin Leg Curl (3s eccentric)
    5 x 6 e/s


    C) Lying Leg Curl
    5 x 15-20


    D) Seated Calf Raise
    5 x 12-15


    E) Standing Calf Raises
    5 x 12-15


    F) Wall Sits
    5 x Max


  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Monday 5/7/2021

    B) Bench
    85kg x 5  (@8)
    80kg x 8
    72.5kg x 12


    C) Incline Bench 
    55kg x 5 x 12-15   (60 total reps)


    D) DB OHP
    5 x 15


    E) Lateral Raises
    5 x 15


    F) Cable Crossover
    5 x 15



    Should have stayed at 82.5 for set of 5 @8. Was more like @9. Took a little from the back offs. Stop increasing for the sake of it.

    Figured there would be fewer incline reps than last week because they were done the day after the main bench.


  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane



    Post edited by Alf Veedersane on


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  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane



    Post edited by Alf Veedersane on


  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane



    Post edited by Alf Veedersane on


  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Wednesday 7/7/2021


    A) Bench

    100kg x 1 (@9)

    90kg x 3 (3+)

    85kg x 5 (5+)



    B) 3" Lunchbox Press (3-5 reps)

    85kg x 5, 5, 5, 5, 5



    C1) DB Rows

    5 x 8 e/s


    C2) NG DB Press

    30kgs x 5 x 8



    D) Skullcrushers

    5 x 8


    E) Tricep Pushdown

    5 x 10



  • Registered Users Posts: 1,780 ✭✭✭Patsy167


    Nice Job on the bench - Very impressive so soon after gyms being back - Must be very pleasing to see all of the hard work put in with the home push workouts transferring over.



  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane





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  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Friday 9/7/2021


    A1) Pull ups

    4 x 12

    1 x 15


    A2) BB Shrugs

    120kg x 5 x 15


    A3) BB Curls

    27.5kg x 4 x 12

    27.5kg x 13



    B1) Seated Row

    5 x 15


    B2) DB Hammer Curls

    5 x 12-15



    C) Face Pulls

    5 x 12-15



  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    It's not the same at home....you're not training the movement, the bar path etc.

    But every workout I did reduced how far off I would fall so it definitely helped.



  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Monday 12/7/2021


    A) Leg Extensions

    5 x 12-15



    B) Single-Leg Poliquin Leg Curl (3s eccentric)

    5 x 6 e/s



    C) Lying Leg Curl

    5 x 15-20



    D) Seated Calf Raise

    5 x 12-15



    E) Standing Calf Raises

    5 x 12-15



    F) Wall Sits

    5 x Max



  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Wednesday 14/7/2021


    A) Bench

    85kg x 5 (@8)

    80kg x 9 (8+)

    72.5kg x 13 (12+)



    B) Incline Bench 

    55kg x 5 x 12-15  (63 total reps)



    C) DB OHP

    5 x 15



    D) Lateral Raises

    5 x 15



    E) Cable Crossover

    5 x 15



  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Friday 16/7/2021


    A) Bench

    100kg x 1 (@9)

    90kg x 4 (3+)

    82.5kg x 7 (5+)



    B) 3" Lunchbox Press (3-5 reps)

    87.5kg x 5, 5, 5, 5, 5



    C1) DB Rows

    5 x 8 e/s


    C2) NG DB Press

    30kgs x 5 x 8



    D) Skullcrushers 

    5 x 8



    E) Tricep Pushdown

    5 x 10



  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Monday 19/7/2021


    A1) Pull ups

    4 x 12

    1 x 13


    A2) BB Shrugs

    122.5kg x 5 x 15


    A3) BB Curls

    27.5kg x 4 x 12

    27.5kg x 14



    B1) Seated Row

    4 x 12-15


    B2) DB Hammer Curls

    4 x 12-15



    C) Face Pulls

    5 x 12-15



  • Registered Users Posts: 2,314 ✭✭✭paw patrol


    3" Lunchbox Press (3-5 reps)

    consider me uneducated and unable to use google (i tried)

    but what is that?



  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane



    Not surprised you didn't find it on Google :)

    It's a Board Press....I just don't have a 3" board so I use a lunchbox that does the same job as a 3" board.



  • Registered Users Posts: 2,314 ✭✭✭paw patrol


    haha 😂

    not gonna lie.

    I'm in fcuking tears of laughter here.



  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    You and anyone watching me strap a lunchbox to my chest with a band!



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  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Had an old photo of the lunchbox press in action



  • Registered Users Posts: 2,314 ✭✭✭paw patrol



    Nice set up. ..

    I genuinely didn't cop that and was looking for this crazy exercise



  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane




  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Wednesday 21/7/2021


    A) Leg Extensions

    5 x 12-15



    B) Single-Leg Poliquin Leg Curl (3s eccentric)

    5 x 6 e/s



    C) Lying Leg Curl

    5 x 15-20



    D) Seated Calf Raise

    5 x 12-15



    E) Standing Calf Raises

    5 x 12-15



    F) Wall Sits

    5 x Max 



  • Registered Users Posts: 12,696 ✭✭✭✭Dtp1979




  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    It's a good exercise after heavier benching. Allows you to lift heavy but pushes more load on triceps and allows you to overload a little.



  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Wednesday 2/8/2021


    A) Bench

    85kg x 5 

    82.5kg x 8 (8+)

    72.5kg x 12 (12+)



    B) Incline Bench 

    55kg x 5 x 12-15  (60 total reps)



    C) DB OHP

    5 x 15



    D) Lateral Raises

    5 x 15



    E) Cable Crossover

    5 x 15




    Was away for a week or so.


    Forgot fractional plates. Everything felt a little bit heavy after the break but that's grand.



  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Wednesday 4/8/2021


    A) Leg Extensions

    5 x 12-15



    B) Single-Leg Poliquin Leg Curl (3s eccentric)

    5 x 6 e/s



    C) Lying Leg Curl

    5 x 15-20



    D) Seated Calf Raise

    5 x 12-15



    E) Standing Calf Raises

    5 x 12-15



    F) Wall Sits

    5 x Max 



    Swapped this with what was Day 4 because the day 4 DOMS are real and next day is Day 1, which is the main bench day. Secondary Bench day is now Day 3 so 4 days between the 2 bench days



  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Friday 6/8/2021


    A) Bench

    100kg x 1 (@9)

    90kg x 3 (3+)

    82.5kg x 5 (5+)



    B) 3" Lunchbox Press (3-5 reps)

    85kg x 5, 5, 5, 5, 5



    C1) DB Rows

    5 x 8 e/s


    C2) NG DB Press

    30kgs x 5 x 8



    D) Skullcrushers 

    5 x 8



    E) Tricep Pushdown

    5 x 10



    Just felt off today. Somehow still a little sore after Monday. Took a touch off lunchbox press. Got it done anyway



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  • Registered Users Posts: 24,537 ✭✭✭✭Alf Veedersane


    Monday 9/8/2021


    A1) Pull ups

    4 x 12

    1 x 13


    A2) BB Shrugs

    125kg x 5 x 15


    A3) BB Curls

    27.5kg x 4 x 12

    27.5kg x 15



    B1) Seated Row

    5 x 12-15


    B2) DB Hammer Curls

    5 x 12-15



    C) Face Pulls

    5 x 12-15



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