Phase one 8/8 delts/bis/tris

[Lord_Suston]

Weighed in at 204, starting to really lose the water bloat of vacation and start feeling strong. Not up to 100% but around 80% but mentally I feel great. New routine is helping out and I hope I will respond good or better than I did with 5x5.

Military dumbell press- 65's 3x8 definitely tough to control the weight due to being sore but the high reps felt good and I let the weights touch my collar bones

Pushpress 2x6 good speed but shoulder were a' burning

Face pulls 90 3x12 god damn these hurt but I love the feel of them.

Reverse curls 30lbs+bar 3x8 new to these but tight form and worked with suicide grip for some forearm work

Close-grip bench 205 3x8 worked on speed got all with easily

Oly Curl 65 2x12 damn high reps

Rope overhead ext 80 3x8

Pushdowns 70 2x12 no body swing and pure tri fatigue

That was it, still lagging from a week off and being overtrained but I am starting to get into the old rhythm again. Hopefully next week I can start putting up some decent numbers.

 

[PolishHammer1977]

Nice job man. Back on track I see. What cycle are you gonna run this time?

 

[Lord_Suston]

Phase one- goals oriented to strengthen core lifts and to work on lagging stabilizers.

Priority, delts, tris and hamstrings

Phase two- explosive power, work with chains and bands

Split is
D1 upper Back/ chest
D2 Delts/bis/tris
D3 off
D4 legs
D5 rest

sprints will be thrown in as AR and to build cardio

 

[birdlegs]

what are face pulls?

 

[Lord_Suston]

what are face pulls?

it is a row that instead of goping to your chest goes to your head. hits the rear delts greatly

 

[revexrevex]

Sus how much weight you use on those. ALso describe the execution.. do the elbows go to the sides of your lats, or upward toward your ears?

 

[Lord_Suston]

I use a cable cross over machine and use about 90lbs stand about 3 feet away and get balanced, use a small straight bar and pull from the top cable. Pull toward your eyebrows and squeeze one sec when you touch your eyebrows. elbows are flared out like an upright row. High reps are key for this one since this is not a power excercises but one designed to help the ever laggin read delts and rhomboids

 

[revexrevex]

Thanks bros, will def do 'em

 

[PolishHammer1977]

Revex

Use a weight that you can easily rep out with. 90 lbs on a face pull will not FEEL like a tremendous amount of weight. It will however directly target your upper back and rear delts pretty well. I think this could be a good exercise for you twice a week.

 

[Lord_Suston]

yeah it felt light until the 8th rep then the fire starts directly in your delts and burns into every fiber

 

[Legion Kreinak2]

Can these be done with free weights, or is a machine necessary? I'd like to throw these in somewhere, I like the sound of them.

Routine sounds pretty solid Suston. Goodluck with everything. Oh, and by the by, how did the 5x5 treat you?

 

[Lord_Suston]

can do them frre weight, lie on a bench and have you head off facing down. use a smaller bar and go light. the purpose of this is to go slow and get every fiber to twitch and respond. not the same as a higher angle but it works pretty good.

5x5 treated me real well I gain a lot of size and strength on it. anywhere from 50-100lbs on most lifts but right now I am trying to get back into the swing of things

 

[Legion Kreinak2]

Very nice man! Again, goodluck with this new routine, keep us all posted. You'll get back into it within a week, I'm sure.

 

[Lord_Suston]

Thanks

 

[jasonaa97]

Looks good. Are you going to go to Nationals?

 

[Zander1983]

yeah it felt light until the 8th rep then the fire starts directly in your delts and burns into every fiber

That's like when I do incline pullups/reverse pushups to immitate face pulls. It feels so easy when you begin to pump out your reps, but by the time you're around 7-8 it feels like you're never going to get your target 12-15.

 

[Lord_Suston]

Looks good. Are you going to go to Nationals?

I really don't think I will have the funds to go or the time either . But you never know, were there is a will there is a way