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Old 07-02-2012, 02:52 PM #43
]TSS[ Dake
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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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Old 07-02-2012, 03:04 PM #44
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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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Old 07-02-2012, 03:17 PM #45
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Kevin form

But point taken.
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Old 07-02-2012, 03:23 PM #46
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Kevin form

But point taken.
Lol, that form has actually dramatically reduced my daily back pain
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Old 07-02-2012, 03:50 PM #47
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VASTLY...

vastly.
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Old 07-02-2012, 04:42 PM #48
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so the myorep drop sets are just one really big drop set right?
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Old 07-02-2012, 04:46 PM #49
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Read the first lemur post
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Old 07-02-2012, 08:01 PM #50
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you want ****loads of volume you have to cut the most intense exercise on the planet

no other way
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.

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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
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.

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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
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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Old 07-03-2012, 09:14 PM #51
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in4 hip/ab day update
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Old 07-04-2012, 12:55 PM #52
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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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Old 07-04-2012, 02:18 PM #53
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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.
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Last edited by Lurker27 : 07-04-2012 at 04:16 PM.
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Old 07-04-2012, 04:01 PM #54
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intredasting

cant wait to see back, chest, and legs
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Old 07-04-2012, 04:16 PM #55
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they're more pure than the first 2 days
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Old 07-07-2012, 10:30 PM #56
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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?
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Old 07-08-2012, 01:24 AM #57
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Need back day update

plz respond
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Old 07-08-2012, 10:04 AM #58
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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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Old 07-08-2012, 12:30 PM #59
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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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Old 07-08-2012, 12:39 PM #60
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Will report back soon
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Old 07-08-2012, 12:53 PM #61
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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

.
While I think rest is important, I also think people underestimate how much their body can actually handle and adapt to.
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Old 07-08-2012, 03:44 PM #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
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Old 07-09-2012, 12:17 PM #63
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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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