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Posted

I do 3 light aerobic warmup sets, then I dump the weight on there and do 3 descending sets.

http://fitnessblacka...eight-training/

its really pumping me up fast and i don't feel that sore the next day. you will bloat like a motherfuger tho

OK, I tried this yesterday... it was chest day and the every other one where I do flat bench, so I started with that...

I did two warm up sets of 12 at 135 and one set of 4 at 225 just so I wouldn't just jump onto heavy... I rested for like 4 minutes and jumped on 275. My shoulders did not like it. I did it anyway, and went down from there... did some dips, some decline presses and some incline dumbbells, all heavy, and I'm sore as a mofo today. So idk if it was those reverse pyramids or just the fact that I went heavy on everything... but my shoulders weren't happy jumping straight to very heavy like that, so I may avoid that in the future. I might try it next week on chest and start with incline dumbbells and see how those work with that.

Doing legs today and Back tomorrow, I may try it with back and see how that works. I think starting on the flat bench with it just didn't work for me, but I can see how it's a good pump. It's almost like doing negatives.

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I messed up my hand in a car accident the day after Christmas. No breaks but have some kind of tendon or ligament damage - still working with a specialist to figure it all out. As a result, I've had to put lots of weight training on hold. I've been doing regular cardio for two years now to get back in shape and added weight training about a year ago, for tone and moderate muscle gain. Now I can't do anything that requires grip strength or significant pressure on my hand. I can still do things like pec flys but can't do much with free weights at all. Any suggestions for things to work out upper body that requires little or no grip strength/pressure?

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OK, I tried this yesterday... it was chest day and the every other one where I do flat bench, so I started with that...

I did two warm up sets of 12 at 135 and one set of 4 at 225 just so I wouldn't just jump onto heavy... I rested for like 4 minutes and jumped on 275. My shoulders did not like it. I did it anyway, and went down from there... did some dips, some decline presses and some incline dumbbells, all heavy, and I'm sore as a mofo today. So idk if it was those reverse pyramids or just the fact that I went heavy on everything... but my shoulders weren't happy jumping straight to very heavy like that, so I may avoid that in the future. I might try it next week on chest and start with incline dumbbells and see how those work with that.

Doing legs today and Back tomorrow, I may try it with back and see how that works. I think starting on the flat bench with it just didn't work for me, but I can see how it's a good pump. It's almost like doing negatives.

It really throws your system for a loop.

Maybe you should do a more extensive warmup routine? Right now my heavy is so low that I'm not overly concerned with injury.

But it is nice to get under that heavy weight while I'm still fresh.

here's an example:

Flat Bench:

Warm up to working set (for example):

10 x bar \ 10 x 50 \ 8 x 100 \ 8 x 125

Working set:

8 x 145 (rest 3 minutes) \ 10 x 130 (rest 2 minutes) \ 12 x 120

of course on your heavy you really wanna do 4x275 then 6x260 then 8x250 or something like that

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It really throws your system for a loop.

Maybe you should do a more extensive warmup routine? Right now my heavy is so low that I'm not overly concerned with injury.

But it is nice to get under that heavy weight while I'm still fresh.

Yes, I'm interested to see how it works when I do back.

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Yes, I'm interested to see how it works when I do back.

added a bit to that last part after you responded

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here's an example:

Flat Bench:

Warm up to working set (for example):

10 x bar 10 x 50 8 x 100 8 x 125

Working set:

8 x 145 (rest 3 minutes) 10 x 130 (rest 2 minutes) 12 x 120

of course on your heavy you really wanna do 4x275 then 6x260 then 8x250 or something like that

That's basically what I did... just not quite as much warmup, which may have been the issue... I think I need to do some pec deck flies or something to stretch out a bit... but otherwise I did almost exactly what you said with slightly different weights...

4x275, 6x245, 8x225, 10x185 and I was wore out.

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I had every intention of going to the gym yesterday however my favorite bar is attatched to the gym that I go to. I "accidently" walked into the wrong door and found myself in the bar and not the gym. At that point there was no turning back...only curls I did involved pints of Highland Gaelic. Will try again next week....

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I had every intention of going to the gym yesterday however my favorite bar is attatched to the gym that I go to. I "accidently" walked into the wrong door and found myself in the bar and not the gym. At that point there was no turning back...only curls I did involved pints of Highland Gaelic. Will try again next week....

That's quite the coincidence that your fav bar is next to your gym there JR.

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That's basically what I did... just not quite as much warmup, which may have been the issue... I think I need to do some pec deck flies or something to stretch out a bit... but otherwise I did almost exactly what you said with slightly different weights...

4x275, 6x245, 8x225, 10x185 and I was wore out.

my heavy set is nowhere near that, so i'm not as concerned about injury with a light warmup. you definitely want to get the blood in your muscles more than i need to

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my heavy set is nowhere near that, so i'm not as concerned about injury with a light warmup. you definitely want to get the blood in your muscles more than i need to

That, and my shoulders just suck.... plus I'm old.

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That, and my shoulders just suck.... plus I'm old.

yeah i'm pushing my shoulders hard and i'm no spring chicken myself

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yeah i'm pushing my shoulders hard and i'm no spring chicken myself

Man, ima tell you what... That reverse pyramid chest day Thursday has thrown me for a loop. I did legs Friday, cardio and abs yesterday and I was supposed to golf this morning with my dad but he's down with his back so I went to the gym and did shoulders and I'm STILL sore from Thursday. Unbelievable. Must be those reverse pyramids.

I had to basically just do traps and rear delts today to avoid my upper chest and front delts...

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