Goal: Jacked inner pecs and thunderous biceps

[BiggT]

As for the template.....I am going to train for a big flat bench, power snatch, behind the neck jerk, and back squat. I am going to plan month to month....so for August, it'll look like this.....

Tuesday

Flat Bench : either 5x5 pyramid, 3x3 set weight, or 5 singles set weight

Strict Behind The Neck Press (Standing) 5x5 pyramid

Incline Dumbells (3 high rep sets in the 8-15 neighborhood)

Something for triceps

Wednesday

Power Snatch: 5 progressively heavy doubles, add 5lbs to top set each time

Olympic Back Squat: Same exact plan as Flat Bench

Chins: 4 sets of however many as I can do, if I get all 4 x 12 reps (which won't be in this lifetime) I'll add weight, but that won't be happening, lol.

Thursday

Use for a day of AR, I have access to an olympic distance pool now, so maybe a little swimming or incline walking or something.

Friday

Flat Bench: 5x5 with a set weight throughout, I don't really use %'s in my training, but for clarity's sake it'll be around 85% of my best 5....so 310x5x5 to start with.

Behind the Neck Push Press: 5 progressively heavy triples

Dumbell Flat: 3 higher rep sets (was gonna go with dips, but I don't want to pull my tits apart training the bench like this and have to abort)

Something for triceps

Saturday:

Power Snatch: Same deal as Wed, try to add 5lb each time.

Olympic Back Squat: 5x5 set weight, same approach as the bench.

Clean Pull OR Jump Shrug (I'll probably alternate, but more than likely clean pulls will be done much more often as I feel the heavy pulls from the floor transfer nicely to the DL when I choose to do them)

Something for biceps

Sunday: Some type of AR

Monday: total day off

Then in Sept I will make some adjustments, I'll probably do something like hold the Snatch weights constant all month, back the bench off to once a week and change BTN push presses to jerks.....not set in stone, but thats an example of how I'd tweak it for next month.

 

[BiggT]

nice lifts BigT,

have you ever had any shoulder injuries? i was deadlifting yesterday (435x4) and was going for the 5th and now my shoulder is killing me. Feels like i pulled it out or something.

ever happen to you? only askin because u bang big weight...

Knock on wood, I've never had what I'd consider an injury.....they've definitely been banged up over the years and I have definitely needed to give them a breather, but never had an injury to them really.....I honestly attribute it to my relatively narrow pressing grips, the only thing I do wide are the BTN jerks with a snatch grip, but there is no ressing out of the weight there, so it saves the shoulders. Plus, also I think stabalizing a bar behind the head in a snatch grip and full range behind the neck work is very healthy for the shoulders and the flexibility helps keep them healthy.

It sounds like you have one of those little 'banged up' kind of things, I've had a million and one of them, lol....common sense is the best medicine for them.

 

[mm107]

Knock on wood, I've never had what I'd consider an injury.....they've definitely been banged up over the years and I have definitely needed to give them a breather, but never had an injury to them really.....I honestly attribute it to my relatively narrow pressing grips, the only thing I do wide are the BTN jerks with a snatch grip, but there is no ressing out of the weight there, so it saves the shoulders. Plus, also I think stabalizing a bar behind the head in a snatch grip and full range behind the neck work is very healthy for the shoulders and the flexibility helps keep them healthy.

It sounds like you have one of those little 'banged up' kind of things, I've had a million and one of them, lol....common sense is the best medicine for them.

LOL true, yea i feel banged up. Fuckin lost the battle to the bar. lol

But im taking off till monday, will do some misc work for hip/groin muscles but nothing were im lifting any weight at all. just lower body

 

[silver_shadow]

i've been attempting hook grip on DLs. so for some reason i'm comfortable with my left hand grip (underhand) but not with my right hand (overhand)...

 

[BiggT]

i've been attempting hook grip on DLs. so for some reason i'm comfortable with my left hand grip (underhand) but not with my right hand (overhand)...

Don't hook grip on over/under....the over/under eliminates the need for it anyway, the advantage to double overhand is the bar stays closer to the body and there is less tendency for torquing and all. It is tough to get used to on deads because the weight is relatively so much greater than the o-lifts......give it a go on cleans and snatches first....or just use it up to 315 or so at first on deads, you'll adjust within a month.

 

[silver_shadow]

Don't hook grip on over/under....the over/under eliminates the need for it anyway, the advantage to double overhand is the bar stays closer to the body and there is less tendency for torquing and all. It is tough to get used to on deads because the weight is relatively so much greater than the o-lifts......give it a go on cleans and snatches first....or just use it up to 315 or so at first on deads, you'll adjust within a month.

yea, the reason i started it was because the over grip itself would start to get a little hairy on heavier weights. so it looks like i have 2 options: work on grip or switch completely to over/over with a hook? right now i usually work up to around 300 or 315 with a over/over hook - it feels ok for a few reps but starts to get uncomfortable after maybe 2-3 reps.

 

[BiggT]

Yeah, those are really the only two options.....just be patient with the hook, it'll come.....I honestly don't know how I ever pulled without it now, but when you first start using it, it really is ridiculous and so painful that you actually think you did something wrong......it does get comfy is time though.

I saw a video of Brad Gillingham deadlifting 800lbs with a hook grip......so I figure if he could do that, I could do my weenie weights with it.

 

[silver_shadow]

gotta spread some k around before hitting you with green biggt. thx

 

[anotherbutters]

Another quick question on the hook grip. Do you place your fingers over the joint of the thumb or just a little ahead of it? My grip feels more secure over the joint, but it really does feel as though I'm going to break something. It's good enough just ahead of the joint, so that's what I've been using up to now, but I'm wondering if I'm missing out.

 

[BiggT]

AB, I don't cover the joint, just before it is plenty good enough.