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Started By andyr (los alamitos, ca, U.S.A.)

Started on: 9/27/2007 4:21:09 PM, viewed 1753 times
my program

Sat. Sept. 22, 2007

Trap Bar Squatting:

265 x 13 strict reps- hold at the top; slow negative; no stopping at bottom; and do not count first rep from the floor.

followed by

Dips + 70 x 4 (same cadence) + 4 negatives very slowly while trying to lift during decent

followed by

Supine Leg Raises x 13

Rest 5 -7 days

Thurs. Sept 27, 2007

Shrugs- 195 x 8

Followed by

Chins- body (175 lbs ) + 15 x 5 + 4 negs remove belt add 30 lbs for 4 more negs

This Topic has 19 Replies: Displaying out of 19 Replies:

MMHD (Somehwere, MI, U.S.A.) on 9/29/2007 12:18:25 PM


If I understand what you are doing, you are doing four reps on both the chin-up and Dip with weight added and are accentuating the negative part of the rep.

It sounds like you are progressing, but I think that four reps is too low. I was doing chins last winter with about 70 pounds added to my hip belt. I was moving really slow (close to SS). When I was about half way up on my third rep when I heard, and felt, a loud tearing noise. I had ruptured one of my right forearm muscles–and my forearms are pretty big. I never thought I would injure that area.

My point is that during those lifts, there is going to be some natural body sway, so you have less control than you would on other exercises. To a certain extent, your body becomes a pendulum. I don′t want to see you get injured, so I would recommend that you use a little less weight and move your reps up to 8 or so. Looking at the weights you are using in those exercises, you are a pretty strong guy. The stronger that you get, the greater the likely hood of injury. I was able to work around my injury, but it was a nuisance for about 6 months. It was a reality check for me–I could have been much worse like a ruptured biceps tendon.

andyr (los alamitos, ca, U.S.A.) on 9/29/2007 7:47:24 PM

yeah, good point made.

i′ll be careful


Osiris (London, sw19, UK) on 9/30/2007 11:44:12 AM

Reading MMHD post makes me cringe man…that must have been painful.

I myself is trying to slow some of the exercse rather than increasing the weights.


andyr (los alamitos, ca, U.S.A.) on 10/1/2007 8:12:30 PM

Mon. Oct. 1, 2007

Trap Bar Squats:

265 x 17


Body + 50 x 7

Body + 70 x 4 negative only

(notice that i used 50 and increased reps)

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