Cayman Gentry
Forum Replies Created
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I’m on a similar time frame getting to the gym at 5am when it opens. I finish my PPL in exactly 60. Follow Dorian’s advice of staring at the floor in between sets with headphones on so no one talks to you.
Haha try talking to yourself, everyone will stay well clear lol.
What are your rest times in between sets for you to get done in an hour ?[/quote]
90 seconds tops. Set a timer on my watch and rep 1 starts when the timer is going off. -
I’m on a similar time frame getting to the gym at 5am when it opens. I finish my PPL in exactly 60. Follow Dorian’s advice of staring at the floor in between sets with headphones on so no one talks to you.
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I would recommend compound over isolation.
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One of my favorite movements is front squats done with a safety squat bar backwards. This removes the issue of balancing the bar. Dan Greene can squat and pull huge weights, and look at how much he front squats. They’re great for quads, and upper back. A lot of the Russian and Eastern Block strength guys utilised them a lot.
I just discovered the SSB backwards for front squats. It’s a winner.
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From Jordan’s Instagram. Search Full Body on the site and it bring up the threads and videos on how to structure.
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That should get you rolling. It’s off his Instagram. Don’t know your situation but hiring a coach would be worth while. I recently got with Joe Ballinger it was a great move.
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I would do some research on the Juggernaut YouTube regarding training blocks. I think maybe a 4×6 the first block then a 5×5 for the second block then 6×4 for the third. Very basic but touches that 4-6 rep range. 3, 2 and 1 rep sets are for peaking.
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Great feedback. Thanks!
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Also on a decline bench put a barbell on the floor and straight arm pullover the barbell.
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I’ve done this before one side at a time. Use a cable crossover handle at the top setting and kneel on the ground. Got a good stretch out of the lat. If I used a lat Pulldown with both arms and standing I couldn’t go heavy enough.
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More frequency go the Juggernaut Chad Wesley Smith route. Less frequency go the Josh Bryant route. I’ve used both and they were great.
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Ill do either 2 or 3 straight sets of 8-10 reps or quadruple dropset. So it could be single arm DB preacher curl 2×8-10. Or tricep rope pushdown 3×12. Or standing single arm DB curl, quadruple dropset aiming for 12 reps first set.
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So you would do no rest on the dropsets or would it be more like a 4 Point Rest Pause?
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It has its place. Being focused on hypertrophy and burning through energy, I don’t think Ketones are the best source when glycogen is available. I’ve tried Keto for an extended period and used ketone strips in the morning to verify and just didn’t feel 100% in the gym.
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I like to perform the rack pulls more like a SLDL just from a raised starting position. I have 2 sets RDL 2 Sets Rack pull(SLDL) and 5 sets leg curl(2 lying 3 seated) so 9 total sets. I have not ran this routine yet so perhap could assess recovery/progression and increase but always found anything above 12 sets on hamstring hard to recover from.
Thanks for your critiques
Sounds great. Update in a few weeks on how you like it or if you changed anything.
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Am I seeing it right that there are only four working sets on hams? Maybe start one leg day with a hamstring focus. Leg curls then RDL. Maybe ditch the rack pulls on leg day.
Have you already been running this program? If so how has it felt? Any particular weaknesses aesthetically?