Michael Schneider
Forum Replies Created
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Pull session today. Did rack pull from knee height with band tension today. Because this is my weakest when i can’t use leg drive. My goal was to overload the upper back and work on upper back thickness and my lockout. Pulledwith straps today which felt good on my biceps so far.
Banded rack pulls
Hammer strength iso lateral pulldown
Hammer strength prallel row
Hammer strenght low row
Rear delt machine
Dumbell shrugs
Ez bar cable curls
Trx curls
Banded hyper extensions -
Yes i totally agree with simon. Concentrate on yiur shoulder blades. Initiate every pull with your scapula. Pull your scapula down and back first. Reduce the weight and try to feel the muscle first and train progressive later on. Load means nothing if it’s not lifted with the target muscle.
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Rest day today and i can’t tell you how much i needed it. My legs are so sore from my 5min hack squat massacre on monday that i can barely walk. And doing this on a regular basis is stupid but from time to time i think it’s not that bad to really shock your body and get out of your comfort zone.
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I think both have pros and cons! With the free version you need a lot more stabilizing muscles. I think when you are a beginner this is very important to build those muscles. For me it’s a better version for overall mass building. It’s also more taxing for your nervous system.
When you are pressing on the smith machine you can focus better on the target muscle and it’s safer when you are really strong. The tricky thing is the setup. You need to place the bench correct or you can ruin your rotator cuff. There is no individual bar path! It also depends a lot on the machine. There are good ones and bad ones. For me it’s important that they have a “safe stop” and small space between where you can lock the weight that you can find your perfect height to rack and unrack the weight!
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Had a pretty stressfull day because it was my son’s first day in kindergarten! But I still got a pretty good push session in. First time I did free incline barbell benchpress since my biceps injury. Still felt a little insecurs but still managed to get 130kg for 5 reps in my top set which is not that for away from my all time peak strength. Very happy with that!
Barbell incline benchpress
Weighted dips
Kettle bell triceps overhead extension
Cabel rope extensions
Handcuff side laterals
Cable upright rowsTry to do one chest dominant and one shoulder dominant push workout. Really rarely do more than one exercise for my pecs because this has always been my strength. My focus is my Triceps mass and 3 dimensional look in my shoulders!
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I would concentrate on hammer or reverse curl variations. But maybe you can get a little bit out of your side chest too. Try to really press your arm against your body. Maybe you can post a pic of your side chest.
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Great leg session today. Started with calves and hamstrings followed by my main compound lift which was the reverse banded hacksquat today. This is by far my favourite quad builder. Worked up to my max weight which is 6 plates each side. Got 5 reps which equals my all time pb. Could have got at least 2 more today but my right knee didn’t feel quite right so i racked it and went for 4 plates a side on my back where i got 25 reps which was amazing. Aftwards i did a “widowmaker” set. I set the timer on 5mins and did 2 plates a side on the hacksquat as many reps as possible without rest. It was hell but i love this crazy stuff.
Standing calve raises
Lying leg curls
Reverse banded hacks
Single leg extension
Adductors -
I’m with big bench! Ask your boss what bands to use! But the yellow ones will definitely not strong enough. When you are using heavier loads the will probably tear and this could be dangerous. I would suggest to use at least the blue ones! The should take a little bit of the load at the hole where you are mechanichally the weakest!
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2nd day of rest today. Just a little bit of lower body stretching (hip flexors, glutes, hams, calves, quads). Feeling good and recoverd today. Everything ready to hit legs hard tomorrow!
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After 3 very intense training sessions in a row I’m going to rest today and tomorrow! I’m very happy with my look and how my body has adapted to the new training stimulation since my last powerlifting competition!
I’m getting stronger every week so I decided to stay at 500mg test e and 300mg of primo. I’m just going to add npp I’ve I hit a plateau! Best scenario would be if I didn’t need it at all for the rest of the offseason!
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Back is really sore today. Didn’t know if I should train today but my weekend is very busy so I decided to do a little shoulders and triceps. And the funny thing is. Everytime when I don’t feel my best and I have no expectaions when I hit the gym, the workout feels amazing!
Tried dumbell shoulder press for the first time since my partial biceps tear. I need the left dumbell to be handed in the starting position but pressing feels fine. Ended pressing the 40s easily for 15 reps so i decided to give the 50s a go and did 8 reps which felt unbelievable. I think I will need 2-3 more weeks and I will be back to my peak strength levels.Dumbell shoulder press
Close grip bench press
Dumbell triceps overhead extensions with one arm
Handcuff side laterals
Smith machine shrugs -
We had an amazing session yesterday! My goal was to push you. But you never need to be pushed. Instead you were pushing me! I really enjoy every session we are doing together! Can’t wait for your competitve season to start.
And I saw Kevin live yesterday. Unbelievable how much dense muscle he put on his frame. And everything in the right places.
You will be doing some serious damage when you step on stage! -
Amazing pull session with Kevin today. We did lots of machines to focus on different areas of your back which was amazing. Kevin wanted to finish with deadlifts so i gave it a try in straps. Worked uo to 150 which felt good but still a little insecure with my biceps.
Hammer strength high row
Hammer strength iso lateral pulldown
Gym 80 parallel row
Hammer strenght dy row
Rear delt machine ss with face pulls
Deadlifts
Biceps machine -
You can get a lot of variation even when you don’t have access to a lot of machines. You can vary stance, rep speed or add band and chains to some exercises! There are lot’s of possibilities to create variation within certain exercises. You can also perform some exercises with a pause or from a “dead stop” position! You can also use different intensity techniques like drop sets, rest pause sets, forced reps, negatives etc to create different stimulation!
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Had a great push session today. Warming up my elbows felt very painfull. I did 1 really heavy set of smith machine incline press and decided to skip to a different routine afterwards with supersets, drop sets and short breaks which felt really great because I haven’t done that in a very long time.
Smith machine incline press
side lateral machine ss with dumbell shoulder press
cable triceps extensions ss with dip machine
Kettle bell over head extensions
dumbell side raises ss with dumbell front raisesSometimes it feels really good to “break out of the system” and do something completely different if going by the plan just doesn’t feel right!