5 Guys....Not just a burger joint anymore

[theprodgicalson]

We have a "sissy" machine for adductors and adductors.

I figure with close grip bench it's as close to a comp lift as you can get so there will be maximum carry over. I just use the football bar for variation.

 

[Perrin Aybara]

We have a "sissy" machine for adductors and adductors.

I figure with close grip bench it's as close to a comp lift as you can get so there will be maximum carry over. I just use the football bar for variation.

I was doing the machines until I saw a post coach made over on TID about why he prefers bands. It was something about knee stability and free range of motion. Anyway, I bought red mini bands and tie one end to the rack and loop the other around my ankle and do them each way. Gives a way crazier burn. The bands are only like $15 if your gym doesn't have any.

I wish I had a football bar, I'm just doing close grip right now. Had to steal your seal row idea, too. Chin ups were killing my elbows.

 

[ruckin]

I was doing the machines until I saw a post coach made over on TID about why he prefers bands. It was something about knee stability and free range of motion. Anyway, I bought red mini bands and tie one end to the rack and loop the other around my ankle and do them each way. Gives a way crazier burn. The bands are only like $15 if your gym doesn't have any.

I wish I had a football bar, I'm just doing close grip right now. Had to steal your seal row idea, too. Chin ups were killing my elbows.

Have you tried a different grip for chins? I started getting a little forearm tendonitis from them. I tried neutral grip and they didn't hurt at all, so I've been doing them instead for the last week without issue.

 

[Perrin Aybara]

Have you tried a different grip for chins? I started getting a little forearm tendonitis from them. I tried neutral grip and they didn't hurt at all, so I've been doing them instead for the last week without issue.

My gym just has the standard bar and not the one with various grips. I've tried rigging up a neutral handle, but then I'm so low my knees almost touch the floor. My gym is pretty basic. I guess I could put the neutral grip right on the bar and do the alternating side pull ups, might try that sometime.

 

[Perrin Aybara]

Weight was 216lbs

Bike to and from the gym

Various warm ups

One leg hamstring curls (each side)
60lbs 5x10

Seal rows
135 5x10

Close grip bench
225 5x10

Preacher bench dumbbell hammer curls
25lb dumbbell 3x10

Adductors and abductors with red mini bands
3x20 each way on each side

 

[theprodgicalson]

@Perrin Aybara
I'm going to try it with bands next time then. I actually bought red, grey, and blue bands from EliteFTS when I first started working with coach. My new gym as any and every type of band you could need except really heavy bands like my blue ones. Which I use to hang upside off of the mono lift to stretch lower back and hips.

I also experience the same thing when doing pull ups. I just prefer the seal rows as it isolates the lift so you can use body movement/English. My new gym has a bench specifically for seal rows which is awesome. I use it with a barbell that has a small camber so I can really retract my whole back more

 

[Perrin Aybara]

@Perrin Aybara
I'm going to try it with bands next time then. I actually bought red, grey, and blue bands from EliteFTS when I first started working with coach. My new gym as any and every type of band you could need except really heavy bands like my blue ones. Which I use to hang upside off of the mono lift to stretch lower back and hips.

I also experience the same thing when doing pull ups. I just prefer the seal rows as it isolates the lift so you can use body movement/English. My new gym has a bench specifically for seal rows which is awesome. I use it with a barbell that has a small camber so I can really retract my whole back more

I think you'll like the bands a lot. Once you get it figured out you'll get a much different and better burn in your upper legs.

We have a cambered bench bar I use and then stack something under a bench so it's high enough.

I'd like a heavy band eventually, just can't shell out the cash right now.

 

[theprodgicalson]

I think you'll like the bands a lot. Once you get it figured out you'll get a much different and better burn in your upper legs.

We have a cambered bench bar I use and then stack something under a bench so it's high enough.

I'd like a heavy band eventually, just can't shell out the cash right now.

i do something similar in my warm ups with the grey band to strecth/warm up my hips and glutes. so ill have to try it in an adductor/abductor fashion.

if you wait till the meet i have an extra blue band you can have. i ordered 2 and i dont think i will ever need to use the extra one for anything as the bands are rated at like 200lbs or resistance per band.

 

[Perrin Aybara]

i do something similar in my warm ups with the grey band to strecth/warm up my hips and glutes. so ill have to try it in an adductor/abductor fashion.

if you wait till the meet i have an extra blue band you can have. i ordered 2 and i dont think i will ever need to use the extra one for anything as the bands are rated at like 200lbs or resistance per band.

I got my bands from Rogue Fitness, so I'm not sure if the colors are the same. The red mini ones I use are the second lightest, 15lbs, I believe. They aren't easy for what we're talking about.

Yeah, that would be awesome, I appreciate it. I doubt I buy anything else by then, if I did it'd be a buffalo bar because my elbows are getting wrecked regularly from squats.

My fiancee ordered me some APT knee wraps a few weeks ago and they haven't even shipped yet. The website says they're experiencing technical difficulties or something. Can't even contact them to cancel.

 

[theprodgicalson]

I got my bands from Rogue Fitness, so I'm not sure if the colors are the same. The red mini ones I use are the second lightest, 15lbs, I believe. They aren't easy for what we're talking about.

Yeah, that would be awesome, I appreciate it. I doubt I buy anything else by then, if I did it'd be a buffalo bar because my elbows are getting wrecked regularly from squats.

My fiancee ordered me some APT knee wraps a few weeks ago and they haven't even shipped yet. The website says they're experiencing technical difficulties or something. Can't even contact them to cancel.

you got yourself a keeper there!

yeah it is not a problem at all. like i said i have no need for it. it is just sitting in my closet. ive seen Rogues facility and it is some next level shit man. but i just stay loyal to EliteFTS. Much like Rodger and Rob are to SBD. i have never been let down by anything ive got from Elite.

 

[Perrin Aybara]

you got yourself a keeper there!

yeah it is not a problem at all. like i said i have no need for it. it is just sitting in my closet. ive seen Rogues facility and it is some next level shit man. but i just stay loyal to EliteFTS. Much like Rodger and Rob are to SBD. i have never been let down by anything ive got from Elite.

Yeah, she is and I've gotten her pretty serious about lifting lately. For now she's mostly trying to lose a little weight and we're also training around a leg and knee injury, so squats and deads are kind of light, 135-145 on squat and 165-175 on deadlift both for 8-10 reps. Bench she hit 140x1 a couple weeks ago though. She's talked about doing bench or push/pull in September, so we'll see.

I haven't ever ordered from EliteFTS. I ordered my Voodoo Floss from Rogue and made an account, so kind of just look there for random stuff like bands or a lacrosse ball.

I've had my Slingshot wraps since before my first meet and they're a little worn out. I've got a triple this weekend and I'd like to see 455+ on it based on how much squats are improving lately. Did you ever decide on some wraps?

 

[theprodgicalson]

@Perrin Aybara
i will not be using any wraps this meet or most likely the next. still debating on picking up some sleeves to use or just raw dog it again. you have the STrong sleeves correct? how do you like those? im looking at those or SBDs

also @RodgerThat you have both correct? thoughts?

 

[Perrin Aybara]

I like them a lot. They're not tight and don't add anything noticeable, but they keep my knees feeling good. I didn't want something that took three people, a crowbar and lube to get into. Just something for gym use.

 

[ruckin]

@theprodgicalson what weight class are you going to compete in at this meet?

 

[theprodgicalson]

@ruckin
242
if i really wanted to i supposed to could do 220. i just like pancakes and ice cream too much. LOL
that and im not really worried about making weight. i want redemption from my first meet. only thing on my mind. going 8/9 or 9/9 is the real goal

 

[ruckin]

@ruckin
242
if i really wanted to i supposed to could do 220. i just like pancakes and ice cream too much. LOL
that and im not really worried about making weight. i want redemption from my first meet. only thing on my mind. going 8/9 or 9/9 is the real goal

Nice. I'm lowing calories a little bit and I was only 252 this morning so I may end up competing in the 242 with you. You're doing regular raw right?

 

[theprodgicalson]

Nice. I'm lowing calories a little bit and I was only 252 this morning so I may end up competing in the 242 with you. You're doing regular raw right?

that shouldnt be that hard. cut just another few pounds and do a water cut and you will be golden. yes im doing Raw, which is either bare knee or with sleeves. classic raw is knee wraps allowed.

 

[ruckin]

Volume day
squat: 385x5x3
Push press: 230x5x3
Chest supported row: 90x10x3
Incline bench: 235x8,8,9
Chins (dead hang, neutral grip): 266x5,5,7
Shrugs: 320x15x3
Face pulls: 190x18,3,2

Weight this morning was 252.

 

[Perrin Aybara]

Volume day
squat: 385x5x3
Push press: 230x5x3
Chest supported row: 90x10x3
Incline bench: 235x8,8,9
Chins (dead hang, neutral grip): 266x5,5,7
Shrugs: 320x15x3
Face pulls: 190x18,3,2

Weight this morning was 252.

You a fan of chest supported row, too? I've never cared for standard barbell rows, always liked one arm dumbbell rows, chest supported rows and seal rows much better. I don't think I've done a barbell row in like two years.

 

[ruckin]

You a fan of chest supported row, too? I've never cared for standard barbell rows, always liked one arm dumbbell rows, chest supported rows and seal rows much better. I don't think I've done a barbell row in like two years.

I don't particularly like them actually. I'm just doing them now to keep stress off my lower back that's hurt from deads.