i rotate exercises so i don't get stale or worse, get injured like i did recently. i was doing very heavy rest pause pull-ups with heavy weights attached (worked up to adding 133lbs) from the waist and hanging at the back of me. i stand on the ground and then was doing a kind of prestretch movement where i hung with the weight (i weigh 235 + 133) and lierally ripped myself toward the bar whereby my head would come close to hitting the bar, so there was a lot of momentum involved. i did this purposefully as to increase by ready power for sport.
i did this for as many reps done rest pause as i could and then finished off with partials.
i did this, increasing the weight and reps, etc after my rowing for back and bis development in lieu of any direct bi work as i felt that if there was anything left for bis/forearms after doing this with partials for 20 something reps i wasn't doing it.
everything was going great but then i started feeling sore in what i felt must be the left lat. cut a long story short it just got worse and i started to compromise when i felt some burning in the region and ceased doing them.
when i looked in the mirror i saw bruising along the long head of my left tri.
the pain i was feeling, although felt in the lat area, was actually my left tri long head muscle which i realised inserts up near the shoulder, arm pit area hence the pain in the lat.
another reason why i would never have guessed it was this muscle is that the pull-up has never been considered a movement that involved that tri long head, especially with the rom i was using. interesting, but i can only assume it was because of the angle of my body with all that weight hanging off the back and then the prestretch overload and pull.
anyway, that was the ened of that movement so i have recently started heavy narrow grip cheat curls, again done rest pause with elbows in front of body and from the power rack.
this protocol seems to be working well and i compliment it with heavy rev narrow curls with cheat (kind of looks like a clean with narrow grip).
so that covers the arms where i only do 1 extended rest pause set and everything is as heavy as possible. i need to be as strong and powerful as possible for my sport. i have 19 inch cold arms on a 35 inch waist, 19 3/4 inch neck and 53 inch chest so, imo, what i'm doing works pretty well for bbing aswell.
chest and tris are heavy parallel bar dips (again, attached weights) rest pause reps. later i do plyometric very close hands (touching thumbs) pushups with elbows in, but i push right through until my shoulders are extended before i leavy the ground. i do these for power and speed but i extend them at the end and get a great pump in the tris, pecs and delts. i love it.
back is rows as explained in the hammie thread here.
i do one leg static reps calf raise with heavy weights.
i do neck work and some grip work and that's all i do, my entire workout.
pretty boring and simple but i love the effects. i am getting stronger by the day. i love it so much i'm dreading the transition from the off-season
i know it probably won't sit well with most of you because it's pretty well off the wall with no real specific bbing training (btw, i don't do specific shoulder training at all) but it suits my functional sport purposes.
anyway, i was asked to post here so that's what i'm doing.
i'd be very interested to know what y'all think, good or bad. i'll probably put some pics up soon. i suppose it's about time i did that too since i seem to be spending time on these boards.
regardless of what you may think of my training, i've tried pretty much everything in the past and i have settled on these exercises because they are progressive (not as many injuries as with something like bench press) and i know how to set up my body so as to utilize the muscles i'm targetting while maintaining the all important progressive weights, which i believe is the real key to training ie it's not what you do, it's how you do it. granted, i compromised a little too much for the sake of ballistic power in the pull-up.
