Dual-factor Bodybuilding routine for Intermediate and Advanced lifters

[weighted chinup]

@weighted chinup what's your opinion on substituting OHP for the Incline Barbell Press?

For bodybuilding purposes I generally don't think it's necessary to include direct shoulder pressing work like OHP in the main lift selection unless the lifter is in the advanced stages. If you want to change lift selection in order to make it more performance oriented you could certainly make the switch, but for bodybuilding purposes, I don't feel it's necessary or ideal.

I personally believe that incline is actually a very good movement for performance in sports as well, even though OHP is more commonly indicated in routines for sports performance. It's still a damn good lift in this regard. Incline might not have as much carryover onto the field or into other strength activities or sports as the OHP, but still pretty damn good.

 

[turcao]

For bodybuilding purposes I generally don't think it's necessary to include direct shoulder pressing work like OHP in the main lift selection unless the lifter is in the advanced stages. If you want to change lift selection in order to make it more performance oriented you could certainly make the switch, but for bodybuilding purposes, I don't feel it's necessary or ideal.

I personally believe that incline is actually a very good movement for performance in sports as well, even though OHP is more commonly indicated in routines for sports performance. It's still a damn good lift in this regard. Incline might not have as much carryover onto the field or into other strength activities or sports as the OHP, but still pretty damn good.

I just like OHP and think I would stick to the program better with it in place of Incline BB. Gonna run this a bit and see how it fits. thank for the input

 

[gr8whitetrukker]

I'm up
35 lb
30 lb
45 lb
Same reps

This week on the big 3 compounds
Front squat
Bench press
Palms up pulldown

Program is working great!
2nd week in and I'm not even on a cycle
@weighted chinup your the man

 

[Gobuckeyes0122]

Besides @gr8whitetrukker , is any one else running this program? I'm going to start Monday and just wanted to know if any one else is having good progress. I wanted to start power lifting but I'm going to wait till the end of the year when i move again and either buy a power rack for my house or go to a gym that has one.

 

[gr8whitetrukker]

Besides @gr8whitetrukker , is any one else running this program? I'm going to start Monday and just wanted to know if any one else is having good progress. I wanted to start power lifting but I'm going to wait till the end of the year when i move again and either buy a power rack for my house or go to a gym that has one.

As of today my wife is also

 

[whontime]

Besides @gr8whitetrukker , is any one else running this program? I'm going to start Monday and just wanted to know if any one else is having good progress. I wanted to start power lifting but I'm going to wait till the end of the year when i move again and either buy a power rack for my house or go to a gym that has one.

I'm two days in. So far so good, but at two days I can't really give any solid feedback just yet.

 

[gr8whitetrukker]

I'm nearing the end of my 2nd week on WC's program. It seems my initial goals have been proven too shallow. I set out to do 315 for reps on front squat. I should tackle that next 2 weeks. I better reevaluate

I have determined that day 5 is the biggest bitch of the whole program. The 10 reps is very very tough. I went in today at 0300. Reviewed by notepad and determined hell or high water I was gonna get 10 with an extra 30 lbs over last week's payload. Let me repeat an EXTRA 30 LBS.

First set, got it. Second set, got it. Third set, failed on 8. Rested 30 sec and got the last 2. Alot of shallow breathing in to my work out towel. Hang my head lay on the bar. Devastated. Obliterated. Empowered. I still had the rest of the workout to go

I was very nautious but finished the rest. The thing about the squat is it separates the intense vs the wannabes. I mean a righteous squat session at 0300 is brutal but I'm glad I went thru it. Learned some thing about myself today. It took a piece of me. Pounded and cured me in to some thing more like the tool I work with, steel an iron.

The low carbs are dragging me down but it's ok. My nutritionist/gym bud gave me some wicked compliments today. About my new found vascularity and leanness. It's working and I'm happy to see the new me coming thru. I'm not even on a cycle and this is just as exciting.

I can't say enough how much I like the program. My strength gains are tremendous on the big 3 compound movements. I'm utilizing more of a BB focus on the accessory work. For those who don't understand that means working with the weight instead of just moving it thru space as efficiently as possible. If your a BB efficiency is your enemy. Their is a difference. I find this compliments the heavy exhaustive work nicely.

I'm paying for it now. A crazy workout followed by a crazy long ass day ahead of me. Take a big sip of that joe and suck it up. Fortune favors the bold. Get some

 

[TANGO.ECHO.KILO]

I'm nearing the end of my 2nd week on WC's program. It seems my initial goals have been proven too shallow. I set out to do 315 for reps on front squat. I should tackle that next 2 weeks. I better reevaluate

I have determined that day 5 is the biggest bitch of the whole program. The 10 reps is very very tough. I went in today at 0300. Reviewed by notepad and determined hell or high water I was gonna get 10 with an extra 30 lbs over last week's payload. Let me repeat an EXTRA 30 LBS.

First set, got it. Second set, got it. Third set, failed on 8. Rested 30 sec and got the last 2. Alot of shallow breathing in to my work out towel. Hang my head lay on the bar. Devastated. Obliterated. Empowered. I still had the rest of the workout to go

I was very nautious but finished the rest. The thing about the squat is it separates the intense vs the wannabes. I mean a righteous squat session at 0300 is brutal but I'm glad I went thru it. Learned some thing about myself today. It took a piece of me. Pounded and cured me in to some thing more like the tool I work with, steel an iron.

The low carbs are dragging me down but it's ok. My nutritionist/gym bud gave me some wicked compliments today. About my new found vascularity and leanness. It's working and I'm happy to see the new me coming thru. I'm not even on a cycle and this is just as exciting.

I can't say enough how much I like the program. My strength gains are tremendous on the big 3 compound movements. I'm utilizing more of a BB focus on the accessory work. For those who don't understand that means working with the weight instead of just moving it thru space as efficiently as possible. If your a BB efficiency is your enemy. Their is a difference. I find this compliments the heavy exhaustive work nicely.

I'm paying for it now. A crazy workout followed by a crazy long ass day ahead of me. Take a big sip of that joe and suck it up. Fortune favors the bold. Get some

try to sneak some cat naps in whenever you can big guy...just 20mins mid day or whenever you have a free moment. Ive slept standing propped up on a wall for 10mins when I had to and it helps tremendously. Recovery is gonna be your biggest obstacle and keeping yourself from pushing it to the point of pure exhaustion. I chronically overtrain and it does me no favors...power on Trukker

 

[Oregongearhead]

I'm nearing the end of my 2nd week on WC's program. It seems my initial goals have been proven too shallow. I set out to do 315 for reps on front squat. I should tackle that next 2 weeks. I better reevaluate

I have determined that day 5 is the biggest bitch of the whole program. The 10 reps is very very tough. I went in today at 0300. Reviewed by notepad and determined hell or high water I was gonna get 10 with an extra 30 lbs over last week's payload. Let me repeat an EXTRA 30 LBS.

First set, got it. Second set, got it. Third set, failed on 8. Rested 30 sec and got the last 2. Alot of shallow breathing in to my work out towel. Hang my head lay on the bar. Devastated. Obliterated. Empowered. I still had the rest of the workout to go

I was very nautious but finished the rest. The thing about the squat is it separates the intense vs the wannabes. I mean a righteous squat session at 0300 is brutal but I'm glad I went thru it. Learned some thing about myself today. It took a piece of me. Pounded and cured me in to some thing more like the tool I work with, steel an iron.

The low carbs are dragging me down but it's ok. My nutritionist/gym bud gave me some wicked compliments today. About my new found vascularity and leanness. It's working and I'm happy to see the new me coming thru. I'm not even on a cycle and this is just as exciting.

I can't say enough how much I like the program. My strength gains are tremendous on the big 3 compound movements. I'm utilizing more of a BB focus on the accessory work. For those who don't understand that means working with the weight instead of just moving it thru space as efficiently as possible. If your a BB efficiency is your enemy. Their is a difference. I find this compliments the heavy exhaustive work nicely.

I'm paying for it now. A crazy workout followed by a crazy long ass day ahead of me. Take a big sip of that joe and suck it up. Fortune favors the bold. Get some

Lol . Yep those 10 rep sets will break your will (if its heavy enough).

Im really impressed with what WC has been lifting considering his back surgery . Especially those heavy weighted chin-ups You guys go for it ! Subbed

 

[gr8whitetrukker]

try to sneak some cat naps in whenever you can big guy...just 20mins mid day or whenever you have a free moment. Ive slept standing propped up on a wall for 10mins when I had to and it helps tremendously. Recovery is gonna be your biggest obstacle and keeping yourself from pushing it to the point of pure exhaustion. I chronically overtrain and it does me no favors...power on Trukker

This is true.
I've found the 3 sets of each exercise really isn't enough to put me down n out. Not like I was doing. Recovery is alive and well thus far. 60+ lbs to all the majors in 2 weeks is spectacular. And of course no matter how tired I am I ain't turnin down no booty at night

 

[Perrin Aybara]

This is true.
I've found the 3 sets of each exercise really isn't enough to put me down n out. Not like I was doing. Recovery is alive and well thus far. 60+ lbs to all the majors in 2 weeks is spectacular. And of course no matter how tired I am I ain't turnin down no booty at night

That last part makes the next day at work almost unmanageable for me sometimes, but I can't help myself.

 

[gr8whitetrukker]

Oh...my girl likes the program too
She's juuuuust short of a paraplegic today
That bastard DOM's strikes again

 

[TANGO.ECHO.KILO]

Oh...my girl likes the program too
She's juuuuust short of a paraplegic today
That bastard DOM's strikes again

can your girl do unassisted dips and pullups???

 

[gr8whitetrukker]

can your girl do unassisted dips and pullups???

Ha doubt it. She can't do a pushup. Unless it's with knees bent.

 

[TANGO.ECHO.KILO]

Ha doubt it. She can't do a pushup. Unless it's with knees bent.

Just get different thickness resistance bands and decrease assistance every week...or idk really how exactly you would program it but lucky for us I bet @weighted chinup does lol.

I struggle with the bands and how exactly to account for them, one week I'll be doing squats with resistance bands from the bottom of the rack. 2 weeks later same bands, more weight, assisted squats from the top of the rack...i dont have the knowledge/expertise to program this shit myself, but Im trying to learn more of the mechanics now instead of just following orders

 

[NovaFlex]

Just get different thickness resistance bands and decrease assistance every week...or idk really how exactly you would program it but lucky for us I bet @weighted chinup does lol.

I struggle with the bands and how exactly to account for them, one week I'll be doing squats with resistance bands from the bottom of the rack. 2 weeks later same bands, more weight, assisted squats from the top of the rack...i dont have the knowledge/expertise to program this shit myself, but Im trying to learn more of the mechanics now instead of just following orders

thats always been a big thing for me.. i always want to know why and how something works, or why it doesn't. i obsess over minute details.


question @weighted chinup can a neutral grip pull down be subbed for a chinup? have difficulty twisting my wrist that far. if not, what would you recommend?

 

[weighted chinup]

question @weighted chinup can a neutral grip pull down be subbed for a chinup? have difficulty twisting my wrist that far. if not, what would you recommend?

Is it an injury or pain that prevents you from getting your wrist in position, or is there just not enough wrist mobility?

IME wrist mobility is fairly easy to improve. At least it was when I was learning the rack position for the first time a long time ago. Do stretches and see if you have any pain once you have enough mobility to get in position.

Do you have problem with a straight chin up bar or is it one of those cambered bars that goes out on an angle? Neutral grip chin-ups are also an option.

 

[weighted chinup]

Wrist Flexors

Praying Wrist Flexor Stretch
Seated Wrist Flexor Stretch
Single Arm Wrist Flexor Stretch
Kneeling Wrist Flexor Stretch

[This will also help out your rack position as well on frontsquat, but wrist mobility is very simple compared to the other mobility requirements the rack position has (for me it was lat and tricep tightness).]

I take a very minimalist approach to mobility work and stretching in bodybuilding routines - grinding out mobility is hard as fuck and not something I would want to do unless I was a rehabing something. Do it as needed to allow you to take the indicated movements through a full range of motion or one you are pain-free / comfortable with.

 

[gr8whitetrukker]

The "rack position" for front squats. How do you do them?
I know olympic athletes practice like this

I find it awkward and honestly not very safe or comfortable in a variety of ways. I know they utilize this position in order to press but I have seen front squats performed this way by athletes before.

I use the most comfortable way to front squat at least for me.

I don't use a pad like arnie does in the above pic. I wear a beater and rest the bar firmly across my upper pecs and shoulders. It acts as a natural shelf. Then lock the arms crossed just to stabilize. As I get heavier I have to concentrate on core tightness because now I'm finding the weight wants to pull me forward. Not a problem I had when using 225. And the more reps I do the tougher it is to maintain that core tightness say on 8, 9, 10th rep. Other than that the only issue I have is the bar trying to pull off my ear buds. I can't listen to gay gym music lol

 

[weighted chinup]

The "rack position" for front squats. How do you do them?
I know olympic athletes practice like this
View attachment 37977
I find it awkward and honestly not very safe or comfortable in a variety of ways. I know they utilize this position in order to press but I have seen front squats performed this way by athletes before.

I use the most comfortable way to front squat at least for me.
View attachment 37978
I don't use a pad like arnie does in the above pic. I wear a beater and rest the bar firmly across my upper pecs and shoulders. It acts as a natural shelf. Then lock the arms crossed just to stabilize. As I get heavier I have to concentrate on core tightness because now I'm finding the weight wants to pull me forward. Not a problem I had when using 225. And the more reps I do the tougher it is to maintain that core tightness say on 8, 9, 10th rep. Other than that the only issue I have is the bar trying to pull off my ear buds. I can't listen to gay gym music lol

From a technical point of view, the rack position is probably more stable than cross armed. The problem comes down to the fact that the rack position has some pretty unfamiliar mobility requirements for a lot of lifters.

It's something that has to be practiced and honestly the lifter will probably have to do mobility work / stretches before he can fully implement the rack position in his working sets.

There are advantages - as mentioned earlier, from a technical point of view, it is more stable. Other things I have noticed is that my upper back stays much tighter and more upright with the rack position, and I get additional torque from my shoulders on the concentric which makes the whole movement more explosive. Core is very tight during the whole movement too.

For our purposes though the cross-armed grip is more than viable. There are even some PL'ers who have hit some ridiculous front squat numbers in training using a cross armed grip (look at Derek Kendall 800lb front squat for example), so it can absolutely be used for heavy poundages in a way that is stable.

I really like the rack position though - it feels much tighter and much more explosive overall. Hard to describe but it's a lot of fun to use it in training.

Give it a try with just the bar or with 1 plate but be cautious at first - just do this to see what is limiting you mobility wise, practice it and do mobility work as needed but continue to do your normal sets cross armed until you feel safe transitioning to a rack position. I sure as fuck didn't have the mobility to do it at first but it did not take long at all to be able to do it comfortably in training and athletic skills and positions don't come easy for me at all (I think a month or so after my first attempt I was able to use it decently for my working sets).

The key areas for me when it comes to rack position mobility was [1] wrist flexibility (this came really fast) [2] tricep tightness [3] lat tightness. I don't foam roll or anything so 2 and 3 were given. My rack position took a very small hit since my right shoulder ROM has been slightly reduced a bit due to surgery but its getting better again and is perfectly functional in training. It's a great skill to have - it's an athletic position after all.