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07-02-2012, 02:52 PM
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#43
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Somewhere in the Between
Join Date: Aug 2003
Location: South Lake Union
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From what I've read, the trap bar dead seems to be more similar to a squat than an actual dead. Maybe do that every other week?
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07-02-2012, 03:04 PM
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#44
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Overthinker
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Mostly depends on how you recover from deadlifts. I'm of the opinion that deadlifts are just about the one major lift that you can make progress in without training it directly. Most elite strength coaches agree
Yes, deadlifts are still great mass builders for beginners
yes they teach you to be intense
yes even weak ******s can feel good about having SOME lift with 3 plates on a side
yes they burn through your CNS faster than anything else
yes they're too ego involved
yes they encourage poor form (even though me and my boy konstantinov will defend thoracic rounding to the death, tons of people will pop their lumbar discs anyway)
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07-02-2012, 03:17 PM
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#45
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Somewhere in the Between
Join Date: Aug 2003
Location: South Lake Union
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Kevin form
But point taken.
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07-02-2012, 03:23 PM
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#46
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Quote:
Originally Posted by ]TSS[ Dake
Kevin form
But point taken.
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Lol, that form has actually dramatically reduced my daily back pain
__________________
"Originally posted by ']TSS[ Dake: Is anything really TMI in ST:F at this point?"
"Originally posted by Lurker27: inb4 pelt says you're still fat"
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07-02-2012, 03:50 PM
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#47
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Come at me bro.
Join Date: Jul 2004
Location: Frederick MD.
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Quote:
Originally Posted by ]TSS[ Dake
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VASTLY...
vastly.
__________________
"Originally posted by Pelto123: if this how u act in real life u dont have to worry about smashing anyone anytime soon"
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07-02-2012, 04:42 PM
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#48
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HarbaughHarbaughHar
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so the myorep drop sets are just one really big drop set right?
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07-02-2012, 04:46 PM
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#49
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Overthinker
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Read the first lemur post
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07-02-2012, 08:01 PM
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#50
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hooah hooah hooah hooah
Join Date: Jan 2008
Location: The Great State of Iowa
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Quote:
Originally Posted by Lurker27
you want ****loads of volume you have to cut the most intense exercise on the planet
no other way
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For some reason I decided to google image search for the "most intense exercise on the planet". This was the first result:
I like this.
Quote:
Originally Posted by Lurker27
If you were doing this for powerlifting you'd want deadlifts at least every other week just to stay grooved probably
I think clusters would be too much
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I would suggest a deadlift variation, such as a RDL or sumo (or conventional, if you usually pull sumo) or something along those lines. I don't think skipping deadlifts at all is a great idea, which you have shown by suggesting SLDL's.
Quote:
Originally Posted by Lurker27
Mostly depends on how you recover from deadlifts. I'm of the opinion that deadlifts are just about the one major lift that you can make progress in without training it directly. Most elite strength coaches agree
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I definitely agree with this. There are tons of powerlifters (and strong people in general) who have said that the less they deadlift, the more gains they make. On the other hand, there are also pro powerlifters and strongmen who have done heavy deadlifts three times a week, with no problems. They have a bit of help, of course, but the concept remains.
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07-03-2012, 09:14 PM
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#51
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in4 hip/ab day update
__________________
"If you are reading this, thank a teacher.
If you are reading this in English, thank a soldier."
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"Originally posted by Mr.AmaZiN: did you just use an apostrophe for want?"
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07-04-2012, 12:55 PM
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#52
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HarbaughHarbaughHar
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Shoulders are by far my weakest point so this doesn't really carry as much weight as if someone else said it, but I just did the shoulder day you laid out and it was definitely my most intense shoulder day ever.
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07-04-2012, 02:18 PM
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#53
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Overthinker
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Abs/Hips:
Warmup legs/stretch hip flexors
some bodyweight squats
3-5 sets of 3-5 jumping free bar squat (trying for max height), 20-30% 1RM. Learn to land softly, btw. I use 155 and it feels really good.
Hip thrust: preactivate my going up with heavy triples, keep the eccentric explosive and be sure to get full extension (hyperextended hips). This is where you're use SLDL or deads, but I don't recommend anything more aggressive than a triple.
rest 5 min
LEMUR/Myo rep sets: Hip thrust, try for a 1-2s hold in extended position
Heavy shrugs, 3 sets to failure, squeeze/hold at top (but can cheat to get it up)
superset: 5 sets: hang cleans (sets of 5-10 with reasonable weight) with ab exercise of your choice, I prefer rollouts or dragon flag, to failure.
super set: 3 sets: favorite ab exercise with favorite calf exercise (can kaatsu this if your calves lag). I f you wanted to put adductor abductor here instead of calf work i'm good with that.
Last edited by Lurker27 : 07-04-2012 at 04:16 PM.
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07-04-2012, 04:01 PM
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#54
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black AND white
Join Date: Feb 2008
Location: never move to, NC
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intredasting
cant wait to see back, chest, and legs
__________________
"Originally posted by ']TSS[ Dake: You guys are ridiculous, haha. Thanks though, just tryna look like a shaved ape. And the half foot of height Lurk has in me will always make my physique less impressive :tup:"
"Originally posted by WorldStrike: Drop the ego. The weights on the bar will lie to you, the mirror never will."
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07-04-2012, 04:16 PM
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#55
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Overthinker
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they're more pure than the first 2 days
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07-07-2012, 10:30 PM
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#56
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Moose Krew.
Join Date: Jan 2004
Location: 765
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How are you splitting the 5 days? I'm assuming you're not doing this M-F.
Also, not sure if it was asked before, are you staying on the IF? If so, how does the 5:2 carb day ratio work? Any impact?
__________________
éSKay All Day
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07-08-2012, 01:24 AM
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#57
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Somewhere in the Between
Join Date: Aug 2003
Location: South Lake Union
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Need back day update
plz respond
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07-08-2012, 10:04 AM
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#58
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¬_¬
Join Date: Jan 2006
Location: Pitt
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The shoulder and hib/ab preview workouts have been phenomenal, also patiently waiting on the next update. Interested in the 5 day split you would prescribe for a LG cut/recomp. I've been alternating every other day on the traditional LEMUR split making it a 6 day cycle, feel like this may not be high enough frequency if I run it as a 10 day cycle.
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07-08-2012, 12:30 PM
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#59
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Overthinker
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your body doesnt give a **** if it is monday or thursday or sunday, on lemur 2.0 workout literally as frequently as your recovery allows. If you were on super supps and a psychopath you could do 2 a days some days
Back/Bis
Preactivate: weighted Wide grip chins
rest
Myorep sets: also wide gripped chins, try to get some body incine to work the whole of the upper back
1 arm Cheat (Kroc) rows, ultra heavy - 3 sets, 10+ reps to failure. I like the HS row machine for this, though 6 plates a side has gotten light for me. The idea on these is to use the 1 arm positioning to start from a stretch position, then explode using the whole of your upper back, and try as hard as you can to squeeze at the top (you won't be able to, but we're just looking for maximum tension.
5 sets of 12 - incline rear flye, full stretch at the bottom, full contraction at the top, short rest, no ego.
Preactivate: Undergrip CGPulldowns
Cheat standing BB curls, Myoreps style
3 sets db curls across the center of the body, full stretch, strict form
5 sets of 12 detail work, either cable crossovers while stretching, or a FULL range preacher/spider curl. I cannot stress how important it is to get the full stretch to the point where the muscle relaxes at the bottom, this lets the blood "reload"...you'll feel what i mean. These sets re where one could add kaatsu occlusion if desired.
Do the weighted hanging stretches and a bicep extreme stretch on your way out. Very important day for stretching.
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07-08-2012, 12:39 PM
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#60
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Somewhere in the Between
Join Date: Aug 2003
Location: South Lake Union
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Will report back soon
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07-08-2012, 12:53 PM
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#61
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Klasic
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Quote:
Originally Posted by Lurker27
your body doesnt give a **** if it is monday or thursday or sunday, on lemur 2.0 workout literally as frequently as your recovery allows. If you were on super supps and a psychopath you could do 2 a days some days
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While I think rest is important, I also think people underestimate how much their body can actually handle and adapt to.
__________________
"Basically just take control of your life man and transcend your environment. Realize there is no need to be bored when there is nearly an infinite amount of mysteries yet to be discovered in our universe. Even closer to infinite is the things you have yet to learn in life, that you could be learning everyday. Don't take any second of your life for granted man."
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07-08-2012, 03:44 PM
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#62
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Very unique routine (from what Ive previously done/read about). Interested to get started on it once I see the full workout
__________________
"If you are reading this, thank a teacher.
If you are reading this in English, thank a soldier."
"Originally posted by pillowpants: i dont know how to decipher this chart, then again, i do go to a community college."
"Originally posted by Mr.AmaZiN: did you just use an apostrophe for want?"
"Originally posted by pb123456789: Or call her a **** and proceed to textrape her."
"Originally posted by dualimpact: They haven't walked in on me but they know, I'm a screamer."
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07-09-2012, 12:17 PM
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#63
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Somewhere in the Between
Join Date: Aug 2003
Location: South Lake Union
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After following the first three days, this may be the first time in almost a year of lifting where I woke up and thought, "...I need a day off." Every other time it has been me forcing myself to take an off day.
Traps feel like they have been beaten with a bat.
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