Serious Training Thread

[wes]

LOL 

[Gym Rat]

Delts / Misc

Slingshot Bench - 4 x 5 with 315 (Misc)

Smith-BNP - 10 sets
Arnold Press - 4 sets
Rear Delts - 4 sets
Side laterals - 4 sets
Smith Shrugs - 4 sets

[Henda]

Body in the tarp

Haha it does look suspicious in photo I didn’t think to look inside it at time 

[joswift]

back again today for another try

Chest
5 sets pec machine seated flys
4 sets slight incline dumbell press
3 sets side laterals
3 sets rope triceps
3 sets single arm cable curl

Still feel weak but better
Start back on my diet Monday only 5 months until the Britain final

[Cook]

Body in the tarp

looks like the Trinity river here.You have to step over the dead bodies

[Soul Crusher]

Mission Complete. 

[Grape Ape]

Mission Complete.

If Star Course was12, the basic went 12 too?   Or did you fuck up the Star Course lol?

[Griffith]

Are bent over barbell rows able to replace seated cable rows in getting the same results?

[Soul Crusher]

If Star Course wS 12, the basic went 12 too?   Or did you fuck up the Star Course lol?

both. 

[TheShape.]

First day back after a week layoff due to viral illness. Arms and shoulders, with abs.
Machine preacher curl 5x10
Lateral side raises 5x12
Close grip bench press 5x7
Arnold presses 5x10
Tricep cable pull downs 4x12-15
Standing dumbbell curls strict form 20/30/40/50 for 5-7 reps sometimes I go heavier but I’d rather not hurt myself
Abs: sit-ups 3x25 decline bench setup

[Gym Rat]

First day back after a week layoff due to viral illness. Arms and shoulders, with abs.
Machine preacher curl 5x10
Lateral side raises 5x12
Close grip bench press 5x7
Arnold presses 5x10
Tricep cable pull downs 4x12-15
Standing dumbbell curls strict form 20/30/40/50 for 5-7 reps sometimes I go heavier but I’d rather not hurt myself
Abs: sit-ups 3x25 decline bench setup

Nice! Great that youre feeling better...

[wes]

Are bent over barbell rows able to replace seated cable rows in getting the same results?

I`d say BB Rows are superior as long as you do them correctly.

Gotta` establish a good mind/muscle connection on most back movements.

[wes]

First day back after a week layoff due to viral illness. Arms and shoulders, with abs.
Machine preacher curl 5x10
Lateral side raises 5x12
Close grip bench press 5x7
Arnold presses 5x10
Tricep cable pull downs 4x12-15
Standing dumbbell curls strict form 20/30/40/50 for 5-7 reps sometimes I go heavier but I’d rather not hurt myself
Abs: sit-ups 3x25 decline bench setup

Good one !!

[Gym Rat]

I`d say BB Rows are superior as long as you do them correctly.

Gotta` establish a good mind/muscle connection on most back movements.

I agree. For mass/strength and over-all back, they are king. Of course you need a good lower-back to do them. (It also gets taxed).
A good option are chest-supported rows for those w/ lower-back/disc issues. Nothing wrong w/ seated cable rows of course.
But its hard to beat any barbell movement using a cable when mass/strength is the goal.

[wes]

I agree. For mass/strength and over-all back, they are king. Of course you need a good lower-back to do them. (It also gets taxed).
A good option are chest-supported rows for those w/ lower-back/disc issues. Nothing wrong w/ seated cable rows of course.
But its hard to beat any barbell movement using a cable when mass/strength is the goal.

I love chest supported rows.

[Henda]

I`d say BB Rows are superior as long as you do them correctly.

Gotta` establish a good mind/muscle connection on most back movements.

Fully agree probably the best back movement imo

As wes says execution is key, I like to find the torso angle/arch that gives best contraction (for me about 20 degrees above paralell but everyone different) and lock in place maybe allow a bit movement last few reps to get a few more out, pause at the bottom of every rep to feel stretch and briefly pause when bar touches the stomach

Done correctly no upper back excercise hits like it

[wes]

Fully agree probably the best back movement imo

As wes says execution is key, I like to find the torso angle/arch that gives best contraction (for me about 20 degrees above paralell but everyone different) and lock in place maybe allow a bit movement last few reps to get a few more out, pause at the bottom of every rep to feel stretch and briefly pause when bar touches the stomach

Done correctly no upper back excercise hits like it

Good stuff Henda.....another technique to use occasionally is to lower poundage considerably and hold the BB at chest or waist area....whichever you prefer.... for 2-3 seconds.....maybe even 5 seconds... while squeezing/flexing the upper back muscles.

[Henda]

Good stuff Henda.....another technique to use occasionally is to lower poundage considerably and hold the BB at chest or waist area....whichever you prefer.... for 2-3 seconds.....maybe even 5 seconds... while squeezing/flexing the upper back muscles.

Will try it next workout brother I normally do a set where aim to fail at 10-12 then a lighter set at 15 or so will do a third lighter set employing your method

Barbell rows are way down they probably suffered the most from moving to machine training despite getting decently strong on the machine movements barbell row is the weakest it’s been in over ten years

[Soul Crusher]

My feet are hamburger today but feeling great otherwise.   Pack was 45 lbs.

[Gym Rat]

Will try it next workout brother I normally do a set where aim to fail at 10-12 then a lighter set at 15 or so will do a third lighter set employing your method

Barbell rows are way down they probably suffered the most from moving to machine training despite getting decently strong on the machine movements barbell row is the weakest it’s been in over ten years

Most machines don't transfer well over to barbell training. (When it comes to Strength).
While they have their place (machines), they cannot 'take their place'.

[Henda]

Most machines don't transfer well over to barbell training. (When it comes to Strength).
While they have their place (machines), they cannot 'take their place'.

I agree Finding this out the hard way now mate I believed the recent “science” shit thats parroted all over Instagram thst machines were better for hypertrophy and trained on them for the last year or found out a few weeks ago by chance when training at home that I’m now weak as piss on a lot of things and remembered how good barbell movements felt

[Griffith]

I`d say BB Rows are superior as long as you do them correctly.

Gotta` establish a good mind/muscle connection on most back movements.

Thanks.

Which angle do you find best?

And any preference for grip width on the bar?

[Cook]

Fully agree probably the best back movement imo

As wes says execution is key, I like to find the torso angle/arch that gives best contraction (for me about 20 degrees above paralell but everyone different) and lock in place maybe allow a bit movement last few reps to get a few more out, pause at the bottom of every rep to feel stretch and briefly pause when bar touches the stomach

Done correctly no upper back excercise hits like it

I need to get back to doing these. I had hip surgery a couple of years ago and got away from these since then. I think I can do them now if I start off light enough.Thanks guys

[Grape Ape]

My feet are hamburger today but feeling great otherwise.   Pack was 45 lbs.

Why so heavy?

My star course was about 32-33 - 20lb weight, 4lb ruck, and 8lbs of water and some small shit.

You have to carry extra stuff?

[wes]

Thanks.

Which angle do you find best?

And any preference for grip width on the bar?

Personally,I keep my knees soft....aka slightly bent,go a little wider than shoulder width on the grip,and my back is straight at around a 45 degree angle....NEVER round the back.....then instead of just yanking the weight upwards,start off by moving/engaging the upper back muscles to initiate the pull upwards......don`t swing or heave the weight,though the biceps come into play concentrate on "feeling" the back do the work......it`s very hard for most guys to establish a good mind/muscle connection but this is imperative,especially when training back.

I go just below the knees to get a full stretch at the bottom.

Concentrate on form over poundage but go as heavy as you can while maintaining good form.....you can cheat the last few reps up it`s not a big deal.

Another good tip is that if you have a training partner,have him put his finger or a few fingertips on your upper back.....it helps to keep you focused on that area.

There are lots of variations......underhan d grip,wider or closer,EZ-Curl bar under or overhand etc. etc......experiment with them all at various times.