I don't know what I'm doing but I know what I've done

BossArky · 01-07-2021 8:44am

new2tri19 wrote: »

Do you find there's much carryover to the palms forward version ? I feel like neutral grip targets the arms more .
Also do you try keep legs down when your doing neutral grip I find I get to about 16 and then my knees start coming up with the rest of my body as I try eek out them last reps , is that bad ?

Sorry Alf to hijack / spam your thread.

new2tri19 - don't overanalyze

Just sometimes you got to get on with it and do it and figure out how it feels for your own progression/recovery.

Regarding knees coming up on pull ups - try holding a DB between your lower legs (don't ask how - just figure it out: whatever feels best for you) and that will keep your legs from raising up. May also stop some swinging back and forth and allow you to main a better rhythm. Just don't try holding a DB between ankles if you are training over a tiled floor or something (... may damage flooring if DB slips, etc).

Switch grips every couple of workouts that you are doing pull ups/chin ups. If I go 12 sessions over 6 weeks with purely pull ups (palms away) then sometimes shoulders get a bit battered which affects Bench.

If I go purely chins ups (palms towards face) then sometimes elbows may feel a bit battered... and affect Bench.

If I don't do any chin ups or barbell rows at all..... then that affects Bench as back strength/lat pump/size/stability decreases.

I see a pattern :eek:

Neutral grip in moderation, with some Barbell Row, is probably a nice middle ground. Sprinkle in the other varieties and see how if affects your own progression on that lift, and others.

Alf Veedersane · 01-07-2021 10:05am

new2tri19 wrote: »

Do you find there's much carryover to the palms forward version ? I feel like neutral grip targets the arms more .
Also do you try keep legs down when your doing neutral grip I find I get to about 16 and then my knees start coming up with the rest of my body as I try eek out them last reps , is that bad ?

There's a progression...chin ups use more bicep, neutral grip less so and then pull ups. They're still the same movement so there's definitely a carry over but it's just the degree of assistance from other muscles.

Swinging legs or pulling up knees is usually an attempt to give a bit of momentum. Try keeping your legs more rigid...definitely helps and stops swinging around.

One thing I would be aware of is that if you're tiring and starting to grind out a few more reps, make sure you keep your wrist neutral. I went through a block of weighted pull ups and ended up with a sore elbow because there was too much load on the muscles on the inner forearm muscles and end up stressing tendon at the elbow. So had to drop heavy pulling movements for 2 blocks (8 weeks).

Listen to your elbows and shoulders so you don't miss an injury in waiting.

Alf Veedersane · 02-07-2021 11:13pm

Friday 18/6/2021

A) Leg Extensions
5 x 12-15

Single-Leg Poliquin Leg Curl (3s eccentric)
5 x 6 e/s

C) Lying Leg Curl
5 x 15-20

D) Seated Calf Raise
5 x 12-15

E) Standing Calf Raises
5 x 12-15

F) Wall Sits
5 x Max

Alf Veedersane · 05-07-2021 10:50pm

Monday 5/7/2021

Bench
85kg x 5 (@8)
80kg x 8
72.5kg x 12

C) Incline Bench
55kg x 5 x 12-15 (60 total reps)

D) DB OHP
5 x 15

E) Lateral Raises
5 x 15

F) Cable Crossover
5 x 15

Should have stayed at 82.5 for set of 5 @8. Was more like @9. Took a little from the back offs. Stop increasing for the sake of it.

Figured there would be fewer incline reps than last week because they were done the day after the main bench.

Alf Veedersane · 15-07-2021 5:46pm

Alf Veedersane · 15-07-2021 9:06pm

Alf Veedersane · 19-07-2021 12:20pm

Alf Veedersane · 19-07-2021 12:23pm

Wednesday 7/7/2021

A) Bench

100kg x 1 (@9)

90kg x 3 (3+)

85kg x 5 (5+)

B) 3" Lunchbox Press (3-5 reps)

85kg x 5, 5, 5, 5, 5

C1) DB Rows

5 x 8 e/s

C2) NG DB Press

30kgs x 5 x 8

D) Skullcrushers

5 x 8

E) Tricep Pushdown

5 x 10

Patsy167 · 19-07-2021 4:03pm

Nice Job on the bench - Very impressive so soon after gyms being back - Must be very pleasing to see all of the hard work put in with the home push workouts transferring over.

Alf Veedersane · 19-07-2021 4:41pm

Alf Veedersane · 19-07-2021 4:41pm

Friday 9/7/2021

A1) Pull ups

4 x 12

1 x 15

A2) BB Shrugs

120kg x 5 x 15

A3) BB Curls

27.5kg x 4 x 12

27.5kg x 13

B1) Seated Row

5 x 15

B2) DB Hammer Curls

5 x 12-15

C) Face Pulls

5 x 12-15

Alf Veedersane · 20-07-2021 8:55am

https://boards.ie/discussion/comment/117633125#Comment_117633125

It's not the same at home....you're not training the movement, the bar path etc.

But every workout I did reduced how far off I would fall so it definitely helped.

Alf Veedersane · 20-07-2021 8:58am

Monday 12/7/2021

A) Leg Extensions

5 x 12-15

B) Single-Leg Poliquin Leg Curl (3s eccentric)

5 x 6 e/s

C) Lying Leg Curl

5 x 15-20

D) Seated Calf Raise

5 x 12-15

E) Standing Calf Raises

5 x 12-15

F) Wall Sits

5 x Max

Alf Veedersane · 20-07-2021 9:01am

Wednesday 14/7/2021

A) Bench

85kg x 5 (@8)

80kg x 9 (8+)

72.5kg x 13 (12+)

B) Incline Bench

55kg x 5 x 12-15 (63 total reps)

C) DB OHP

5 x 15

D) Lateral Raises

5 x 15

E) Cable Crossover

5 x 15

Alf Veedersane · 20-07-2021 9:05am

Friday 16/7/2021

A) Bench

100kg x 1 (@9)

90kg x 4 (3+)

82.5kg x 7 (5+)

B) 3" Lunchbox Press (3-5 reps)

87.5kg x 5, 5, 5, 5, 5

C1) DB Rows

5 x 8 e/s

C2) NG DB Press

30kgs x 5 x 8

D) Skullcrushers

5 x 8

E) Tricep Pushdown

5 x 10

Alf Veedersane · 20-07-2021 9:07am

Monday 19/7/2021

A1) Pull ups

4 x 12

1 x 13

A2) BB Shrugs

122.5kg x 5 x 15

A3) BB Curls

27.5kg x 4 x 12

27.5kg x 14

B1) Seated Row

4 x 12-15

B2) DB Hammer Curls

4 x 12-15

C) Face Pulls

5 x 12-15

paw patrol · 20-07-2021 9:12am

https://boards.ie/discussion/comment/117635701#Comment_117635701

3" Lunchbox Press (3-5 reps)

consider me uneducated and unable to use google (i tried)

but what is that?

Alf Veedersane · 20-07-2021 9:34am

https://boards.ie/discussion/comment/117635730#Comment_117635730

Not surprised you didn't find it on Google :)

It's a Board Press....I just don't have a 3" board so I use a lunchbox that does the same job as a 3" board.

paw patrol · 20-07-2021 10:24am

https://boards.ie/discussion/comment/117635830#Comment_117635830

haha 😂

not gonna lie.

I'm in fcuking tears of laughter here.

Alf Veedersane · 20-07-2021 10:52am

https://boards.ie/discussion/comment/117636059#Comment_117636059

You and anyone watching me strap a lunchbox to my chest with a band!

Alf Veedersane · 20-07-2021 10:10pm

https://boards.ie/discussion/comment/117636059#Comment_117636059

Had an old photo of the lunchbox press in action

paw patrol · 21-07-2021 8:11am

https://boards.ie/discussion/comment/117639163#Comment_117639163

Nice set up. ..

I genuinely didn't cop that and was looking for this crazy exercise

Alf Veedersane · 21-07-2021 10:13am

https://boards.ie/discussion/comment/117639964#Comment_117639964

Years of watching MacGyver, innit

Alf Veedersane · 21-07-2021 10:19pm

Wednesday 21/7/2021

A) Leg Extensions

5 x 12-15

B) Single-Leg Poliquin Leg Curl (3s eccentric)

5 x 6 e/s

C) Lying Leg Curl

5 x 15-20

D) Seated Calf Raise

5 x 12-15

E) Standing Calf Raises

5 x 12-15

F) Wall Sits

5 x Max

Dtp1979 · 21-07-2021 10:29pm

https://boards.ie/discussion/comment/117635701#Comment_117635701

Must get me a lunchbox

Alf Veedersane · 22-07-2021 11:20am

https://boards.ie/discussion/comment/117644323#Comment_117644323

It's a good exercise after heavier benching. Allows you to lift heavy but pushes more load on triceps and allows you to overload a little.

Alf Veedersane · 02-08-2021 7:16pm

Wednesday 2/8/2021

A) Bench

85kg x 5

82.5kg x 8 (8+)

72.5kg x 12 (12+)

B) Incline Bench

55kg x 5 x 12-15 (60 total reps)

C) DB OHP

5 x 15

D) Lateral Raises

5 x 15

E) Cable Crossover

5 x 15

Was away for a week or so.

Forgot fractional plates. Everything felt a little bit heavy after the break but that's grand.

Alf Veedersane · 04-08-2021 7:27pm

Wednesday 4/8/2021

A) Leg Extensions

5 x 12-15

B) Single-Leg Poliquin Leg Curl (3s eccentric)

5 x 6 e/s

C) Lying Leg Curl

5 x 15-20

D) Seated Calf Raise

5 x 12-15

E) Standing Calf Raises

5 x 12-15

F) Wall Sits

5 x Max

Swapped this with what was Day 4 because the day 4 DOMS are real and next day is Day 1, which is the main bench day. Secondary Bench day is now Day 3 so 4 days between the 2 bench days

Alf Veedersane · 06-08-2021 8:47pm

Friday 6/8/2021

A) Bench

100kg x 1 (@9)

90kg x 3 (3+)

82.5kg x 5 (5+)

B) 3" Lunchbox Press (3-5 reps)

85kg x 5, 5, 5, 5, 5

C1) DB Rows

5 x 8 e/s

C2) NG DB Press

30kgs x 5 x 8

D) Skullcrushers

5 x 8

E) Tricep Pushdown

5 x 10

Just felt off today. Somehow still a little sore after Monday. Took a touch off lunchbox press. Got it done anyway

Alf Veedersane · 10-08-2021 9:10am

Monday 9/8/2021

A1) Pull ups

4 x 12

1 x 13

A2) BB Shrugs

125kg x 5 x 15

A3) BB Curls

27.5kg x 4 x 12

27.5kg x 15

B1) Seated Row

5 x 12-15

B2) DB Hammer Curls

5 x 12-15

C) Face Pulls

5 x 12-15

Alf Veedersane · 11-08-2021 11:03pm

Wednesday 11/8/2021

A) Bench

87.5kg x 5

82.5kg x 8 (8+)

75kg x 12 (12+)

B) Incline Bench

55kg x 5 x 12-15 (60 total reps)

C) DB OHP

5 x 15

D) Lateral Raises

5 x 15

E) Cable Crossover

5 x 15

Probably took less of a rest than I should have on the A and only just hit what I needed to.

Moved up the OHP. Less of a shoulder niggle.

Alf Veedersane · 14-08-2021 9:06am

Friday 13/8/2021

A) Leg Extensions

5 x 12-15

B) Single-Leg Poliquin Leg Curl (3s eccentric)

5 x 6 e/s

C) Lying Leg Curl

5 x 15-20

D) Seated Calf Raise

5 x 12-15

E) Standing Calf Raises

5 x 12-15

F) Wall Sits

5 x Max

Alf Veedersane · 16-08-2021 11:15pm

Monday 16/8/2021

A) Bench

90kg x 5

85kg x 8 (8+)

77.5kg x 12 (12+)

B) Incline Bench

55kg x 5 x 12-15 (61 total reps)

C) DB OHP

5 x 15

D) Lateral Raises

5 x 15

Bench was a bit higher of an RPE but I was ok with that. I just got bored going at 87.5 and the 80 moved so well.

Alf Veedersane · 18-08-2021 11:16pm

Monday 18/8/2021

A1) Pull ups

4 x 12

1 x 14

A2) BB Shrugs

125kg x 5 x 15

A3) BB Curls

27.5kg x 4 x 13

27.5kg x 14

B1) Seated Row

5 x 12-15

B2) DB Hammer Curls

5 x 12-15

C) Face Pulls

5 x 12-15

Bit more volume. Got the order a bit ballsed up but doesn't matter hugely.

Alf Veedersane · 21-08-2021 7:55am

Friday 20/8/2021

A) Bench

102.5kg x 1 (@9)

90kg x 4 (3+)

82.5kg x 7 (5+)

B) 2" Pin Press (3-5 reps)

80kg x 5, 5, 5, 5, 5

C1) DB Rows

5 x 8 e/s

C2) NG DB Press

5 x 8

D) Skullcrushers

5 x 8

E) Tricep Pushdown

5 x 10

Dtp1979 · 22-08-2021 8:54am

Bench is flying

Alf Veedersane · 23-08-2021 9:21am

https://www.boards.ie/discussion/comment/117787411#Comment_117787411

Doesn't feel like it tbh. I'd have thought 102.5 would have come sooner.

I'm not massively bothered though. It's not like I've a competition to train for so if it keeps edging up slowly, that's fine too.

Alf Veedersane · 23-08-2021 10:12pm

Monday 23/8/2021

A1) Pull ups

4 x 13

1 x 13

A2) BB Shrugs

127.5kg x 4 x 15

A3) BB Curls

27.5kg x 4 x 13

27.5kg x 14

B1) Seated Row

5 x 15

B2) DB Hammer Curls

5 x 14

C) DB Reverse Flys

5 x 12-15

Upping the sets by a rep on the pull ups and got a few extra reps in.

Alf Veedersane · 25-08-2021 11:17pm

Wednesday 4/8/2021

A) Single-Leg Poliquin Leg Curl (3s eccentric)

5 x 6 e/s

B) Lying Leg Curl

5 x 15-20

C) Seated Calf Raise

5 x 12-15

D) Standing Calf Raises

5 x 12-15

E) Wall Sits

5 x Max

Leg extension machine is banjoed so none of those today.

Alf Veedersane · 30-08-2021 11:33pm

Monday 30/8/2021

A) Bench

90kg x 5

85kg x 8 (8+)

77.5kg x 12 (12+)

B) Incline Bench

55kg x 5 x 12-15 (62 total reps)

C) DB OHP

5 x 15

D) Lateral Raises

5 x 15

Block done.

Alf Veedersane · 02-09-2021 12:07am

Monday 1/9/2021

A) Bench

90kg x 3 (@9)

81kg x 2 x 5

73.5kg x 8

B) Floor Press

82.5kg x 6 (called it there...there will be sick DOMS)

C) 45-Degree Row

5 x 8-12

D) Seated DB Powerclean

5 x 12-15

E) Skullcrushers

5 x 12-15

F) Alternating DB Hammer Curl

5 x 12-15

New block.

igured I'd be a touch off after the higher volume bench day on Monday and still feeling it. Brain fart the previous day when it should have been the secondary bench day so it's my own fault. Didn't think the gaffer would have a new block of training so quickly.

Left pec was really feeling it...it was never going to go on me but just had that sharp 'pain' about it so called it at 90 and didn't push the top end too much for the rest....brought grip in a bit narrower. Maybe I should just have left it early and come back to restart the next day.

Alf Veedersane · 03-09-2021 11:06pm

Friday 3/9/2021

A) Weighted Pull Ups (NG)

Work up to top set of 3-5

Top set: 20kg x 5

BW x 18

B) Single-Arm DB Row

4 x 8-12 e/s

C) Wide-Grip Lat Pulldown

4 x 12-15

D) DB Shrugs

4 x 15-20

E) Lateral Raise

4 x 15-20

F) Chest-supported Reverse DB Flys

4 x 15-20

Was supposed to be Day 4 but switched it to Day 2 cos, out of nowhere the hip started at me this afternoon. A nerve thing it felt like.

Worked up in 2.5kg increments in sets of 5 up to 20kg x 5 on pull ups. The set with just BW after felt incredible at the start. Like I could do 100. Tired then but was happy with 18

Alf Veedersane · 07-09-2021 9:48am

Monday 6/9/2021

A) Bench (@9)

81kg x 8, 8, 7, 6, 6

B) Incline DB Bench

4 x 12-15

C) Machine OHP

4 x 12-15

D) Low Cable Row

4 x 15

E) Back Extension

5 x 12-15

F) Seated Calf Raise

100 reps

Packed for International Bench Day when I went in and only thing free was back extensions. Then was in like Flynn to get a bench. Form felt really solid. Short on time so only got in 4 sets of the rest to get the work in.

Alf Veedersane · 08-09-2021 10:23pm

Wednesday 8/9/2021

A) Banded Spanish Squat (45-60s)

5 sets

B) Low Box Step Up (2020)

35kg x 5 x 8 e/s

C) Lying Leg Curl

4 x 12

3 drop sets

D) Leg Extension

4 x 15

3 drop sets

E ) Standing Calf Raise

100 reps

F) Russian Twists

5 x 15 e/s

G) Ab Rollout

5 x 10-15

Had never done Spanish Squat before. Christ...quad burner. Felt way better than wall sits anyway.

Drop sets are humbling...weight feels light but you run out of gas fast

Alf Veedersane · 11-09-2021 1:31am

Friday 10/9/2021

A) Bench

90kg x 3

85kg x 2 x 5

77.5kg x 9

B) Floor Press (work up to top set of 4-6)

90g x 6

C) 45-Degree Row

5 x 8-12

D) Seated DB Powerclean

5 x 12-15

E) Skullcrushers

5 x 12-15

F) Alternating DB Hammer Curl

5 x 12-15

Unsurprisingly, the benching felt better than the last primary bench day, which came after a lot of bench volume 2 days before.

Quite enjoyed that session. For whatever reason I've just been churning them out lately. Nothing to do with the training as such. Was good to feel things moved ok again

Alf Veedersane · 13-09-2021 10:27pm

Monday 13/9/2021

A) Banded Spanish Squat (45-60s)

+5kg x 5 sets

B) Low Box Step Up

40kg x 5 x 8 e/s

C) Lying Leg Curl

4 x 12

3 drop sets

D) Leg Extension

4 x 15

3 drop sets

E ) Standing Calf Raise

100 reps

F) Russian Twists

5 x 15 e/s

G) Ab Rollout

5 x 10-15

Alf Veedersane · 15-09-2021 11:46pm

Wednesday 15/9/2021

A) Bench (@9)

85kg x 7, 7, 6, 6, 5

B) Incline DB Bench

5 x 12-15

C) Machine OHP

4 x 12-15

D) Low Cable Row

5 x 15

E) Back Extension

5 x 12-15

F) Seated Calf Raise

100 reps

Still had ab DOMS from the previous day and it was off-putting on benching. Did ok.

Nasty pump from back extensions.

Alf Veedersane · 18-09-2021 12:05am

Friday 17/9/2021

A) Weighted Pull Ups (NG)

Work up to top set of 3-5

Top set: 25kg x 4

BW x 19

B) Single-Arm DB Row

4 x 8-12 e/s

C) Wide-Grip Lat Pulldown

5 x 12-15

D) DB Shrugs

5 x 15-20

E) Lateral Raise

5 x 15-20

F) Chest-supported Reverse DB Flys

5 x 15-20

Had gone up in 2.5kg increments but decided to jump from 20 to 25kg for the last set since I had scope to do 3-5.

Used a strap on left side cos I was feeling it a bit after last week - something like I had before after weighted pull ups for a bit.

The bodyweight pull ups are mental after weighted pull ups. It's like I weigh like a feather. Banging out the reps.

Alf Veedersane · 20-09-2021 10:19pm

Monday 20/9/2021

A) Bench

95g x 3 (@9)

86kg x 2 x 5

77.5kg x 10

B) Floor Press (work up to top set of 4-6)

92.5g x 4

C) 45-Degree Row

5 x 8-12

D) Seated DB Powerclean

5 x 12-15

E) Skullcrushers

5 x 12-15

F) Alternating DB Hammer Curl

5 x 12-15

Bench felt really solid.

Made a balls of the 4th rep of top set of floor press and that was that.

Happy enough with all. Was absolutely fûcked tired after a week of little sleep (croup-tastic) and could have sacked it off but said it would probably be the right thing to go. And it was.

Alf Veedersane · 24-09-2021 3:39pm

Monday 13/9/2021

A) Banded Spanish Squat (45-60s)

+10kg x 5 sets (60s)

B) Low Box Step Up

45kg x 5 x 8 e/s

C) Lying Leg Curl

4 x 12

3 drop sets

D) Leg Extension

4 x 15

3 drop sets

E ) Standing Calf Raise

100 reps

F) Russian Twists

5 x 15 e/s

G) Ab Rollout

5 x 10-15

Good burn off the Spanish squats.

I don't know what I'm doing but I know what I've done

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