But it also leaves pounds off the bar. I'm simply doing it to build up my core strength for now. Once training hits a higher gear, squats will be belted although I'll still program them in belt less
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Anabolic Steroids
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But it also leaves pounds off the bar. I'm simply doing it to build up my core strength for now. Once training hits a higher gear, squats will be belted although I'll still program them in belt less
10/21
squats: 3x5
bench press: 2x5, 2
front squats: 3x5
3ct paused bench: 3x5
BB curls: 3x12
rotator cuff stuff: 3x10
got to bed very late, woke up late, had to rush the workout. Pissed I missed my 3rd set of bench so I did some 3ct paused bench to work on strength off the chest.
squats: 3x5
bench press: 2x5, 2
front squats: 3x5
3ct paused bench: 3x5
BB curls: 3x12
rotator cuff stuff: 3x10
got to bed very late, woke up late, had to rush the workout. Pissed I missed my 3rd set of bench so I did some 3ct paused bench to work on strength off the chest.
I do the same when I miss a couple reps on squats (generally missed by not going deep enough).
The paused remediation seems to bring back my confidence in being able to push out of the the sticking points.
It takes out the stretch reflex and you start from a dead stop so it's all power. Love paused variations.
Oldschool
New Member
Really into the "rotator cuff stuff" and your hip stretches are already making a difference to me. Basically I'm paying the price for neglecting warm ups and cool downs. Trying to educate myself in these areas.
A lot of rotator cuff issues I'm learning are due to lack of strength in one of the muscles responsible for external rotation in the shoulder. I forget the name of the muscle but basically I just grab a cable on the pulley machine without any attachments, set the cable to around waist height, lock my elbow in as much as possible close to the body and work on rotating the shoulder out against the cable's resistance. I also do one where I allow my arm to extend all the way to the pulley and almost like backhand tennis shot it out and up across my body. Gives a nice burn behind the shoulder.
I haven't seen this particular one on a video so I'm taking full credit for this stretch unless someone else can tell me who's used it lmao. It's for helping get the rack position for a clean or front squat but also stretches the hell out of the lats, shoulders, and wrists. I do the following:
Go to the power rack and load up the bar win maybe 135 or so and set it to the height you'd use for squats. The weight is merely to keep the bar planted on the stands not for lifting so it doesn't need to be too much.
Choke a heavy resistance band off the top of the rack, in front of the bar (on the opposite of the bar that you're standing on). Make sure it's at least a few inches above the bar. Take one arm under the bar and put it through the band so that its above your elbow. Use the other arm to pull the band down to help. Then take your palm and put it palm up under the bar like you would to hold a front rack position on the outside of the band so you get external shoulder rotation. You can side step to the other side during this to get more rotation out of it.
I did a horrible job explaining it but what ends up happening is you get to hold the bar in a rack position while you have band tension lifting your elbow up. It was an excellent stretch. Maybe I'll try and get some pics of it for anyone interested.
Prehab to avoid rehab!
Oldschool
New Member
Very important as you get older.
I'm learning this quickly...
What your describing in essence is rear delt/upper trap work. Many lifters particularly powerlifters have a major imbalance between push and pull muscles in the upper body. That is the effect of too much concentration on a BENCH and not enough proportionately to the upper back. A row or any upper back/rear shoulder work is not a competitive lift for them so by nature its often avoided. Which leads to major visual imbalances and potential injury.
This can be negated by performing face pulls with a cable, rear delt crossovers, bent rear dumbbell flyes and many others i really dont want to sit here and write out. But just performing these on a maintenaince level specificially for PL who dont place emphasis on upper back/rear delt development will certainly improve your posture and rotator cuff strength. Not to mention a more well balanced physique.
I agree to some extent with this but American powerlifting philosophy very often contains rows and other pulling movements. The Russians and Eastern Europeans very rarely do rows for the most part although I think I do remember doing rows when I was running Sheiko.
I've done rowing movements and face pulls etc in the past. My issue is not so much trap and delt but one particular muscle of the rotator cuff group that's responsible solely for external shoulder rotation.
So today is day 3 of 600mg DNP. Will be bumping up the dose tomorrow. I probably won't be mentioning my dosing after that as I tend to have an amazing tolerance to DNP and my doses get pretty high. I don't encourage others to do the same as DNP tolerance varies greatly from person to person.
As long as you keep posting so we know you didn't die.
Otherwise I swear I will bury this log in avalanche of fermented bovine lactation pictures.
Of course lol. I still have to keep my training updates going.
Thank you Grey from the bottom of my rotted, pitted heart for being a gentleman and not saying the word that shall remain nameless in this thread
Is the dnp really worth the extra risk? I'm not trying to be a Debbie downer or anything like that I'm mostly just ignorant of the substance. Would a short t3 cycle be safer/just as effective?
When ran itelligently, the risk is GREATLY minimized. there are a few basic precautions that must be taken to do this.
T3 is not as powerful as DNP is in my experience and T3 is very catabolic when ran at weight loss dosages whereas DNP is not catabolic.
Gotcha I've probably just read too many horror stories on it.lol How much have you dropped with it in the past how quick? If you don't mind me asking. Just curious about it. Most of the dnp success stories I've read have been from dudes selling it.
Doc, still alive and kicking?
I don't remember the exact numbers but they should be in an older lot of mine here somewhere. The numbers were impressive for me especially when I didn't do anythin different for m diet
Still alive here TPS. Just dealing with a bad case of poison oak here. Shit sucks monkey balls
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