Michael Schneider
Forum Replies Created
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Wish you a happy easter everybody! 2 days of rest and familiy (don’t know if this really means rest) for me! Got a cold from my son! So I think 2 days off the gym will be good for me now. Nothing tragic but I don’t feel a 100%.
Chest feels really sore after yesterdays workout.
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Had an amazing push session today with my buddy Kevin Stütz who is just 5 weeks out from the Austrian Championships. This always gets me very motivated.
Hammer strength incline press
Smith machine military press
Dips
Dumbell overhead extensions
Machine side laterals
Cable upright rows -
Hy Gary!
On Upper one I would switch the shoulder compound move clean & press on 3rd right after the pressing movements for chest because when you perform this one on the end of your workout after triceps you will lose a lot of power and potential for growth.
I would also prefer doing biceps at the end of the leg session big that’s just personal preferance.
Rest looks pretty solid! In your backoff sets I would go a little higher in reps at around 12-15 that you have more variation between the two rep ranges. Loading set at about 6-10 and backoff at around 12-15 to make sure you hit 2 different tips of muscle firbres and create a different stimulation in your two working sets!
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Hy Danny!
I would stop training legs at least one week out completely because they will look a lot better when they are rested and there is no inflamation!
I would also stop doing cardio because one week out you should already be stage ready from your body fat percantage! But you can continue doing a little bit during your depletion phase if you want to!
I tried depletion workouts in the past but i didin’t see a lot of benefit from it. You can continue your workouts all the way to your carb up if you leave 1-2 reps in the tank like Clare said. I think this keeps also the volume in your muscles better than the pump stuff!
The golden rule during the last week is: If you already look great, don’t do dramatic changes!
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Today was back day. Didn’t feel very good in the morning because my night sleep was very bad but I still wanted to get that back workout in today and it was amazing. It’s very strange. Sometimes when I really feel like shit and have no expectations going into a workout, those are my best ones!
Biceps feeling a lot better than my last pull session!
Hammer strength pullover
Hammer strength iso lateral pulldown
Underhand grip rows with an EZ bar
Hammer strength parallel row
Seated cable rows for upper back
Rear delt machine
Shrugs on smith machine -
Depends a lot on your structure an mechanics but I think you will get the best results if you cycle them i.g RDL one week, deads from the floor the other week and let’s say rack pulls the 3rd week!
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Legs feeling totally crusched today. Felt amazing squatting again AND what made me really happy: I had no problem with my biceps during squats!
No gym today and a lot of work. Bought a swing set and a trampoline for my little buy and today it’s time to pick that up and build it up! 😉Really looking forwad to my second back session tomorrow after my partial biceps tear. Hope I can push at least a little harder tomorrow!
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First of all I would try to find out what causes the pain! Do you have it on all biceps movements? Also in stuff like hammer curls or reverse grip curls?
I would avoid every exercise that causes pain for a few weeks and than try again if it is getting better or not. I would try to find a way to train around the injury and not “through” the injury! And when it gets better try slowly to build it up again!
Maybe also some anti inflammatory supplements could help a lot when the are used on a regular basis!
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Today was the first time squatting again since my powerlifting comp. Tried the grip where I put my baby finger under the bar. Yes, this is an uncomfortable position but squatting felt amazing that way. This variation reduced the stress on my elbows significantly. It put my scapula in a much better position to squat with my upper body more upright. I can get my grip much narrower this way in this leads to more tightness when I’m squatting. Just went up to 180 for 8. Let’s see how this is going to work with heavier weights.
Calve raises on the horizontal leg press
Seated leg curls
Squats
Front squats
Glute ham raises
Single leg extension
Lunges -
First of all before we talk about volume and frequency we need to figure out why your legs are not responding the way the rest of your body does because I don’t believe that e.g. your upper body is responding well and your legs are not. I think when a mucle group doesn’t respond the way others do it always is a bad mind mucle connection and insufficient exercise execution!
Maybe you have a personal trainer in your gym who has a good knowledge about biomechanics and anatomie. Try to really feel the muscle group first and then try to find out perfect volume, frequency etc. later. Because if you train legs lets say 3 times a week but you don’t really hit your quads and hams they won’t respond and it will limit your overall recovery!
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I can’t tell you how sore i feel after going back to more isolated bbing type training and boosting the intensity again. After just a few workouts I feel like i have much more volume in my muscles.
Next leg day I want to do squats again. Has anybody expierence with a grip where you but your baby finger under the bar to put less stress on your elbows like Ben Pollack or Stan Effording do?
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I will try to get bpc 157 from a reliably source.
If I’m going to do powerlifting again after the Universe I will change my grip for sure and supinate the other arm. It’s a lot of risk involved escpeicalle pulling loads you have never done before but I think as long as your technique stays perfect it’s a risk you can calculate. I almost tore mine because I made a technical mistake!
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I think I’m going to give it a try if I can get it from a reliable source!
Had an amazing push session today. Keeping my reps a little higher and doing more machine stuff is feeling great on my tortured body. Ellbows healing very well and biceps is not a big deal on my push sessions!
High incline press on smith machine
Life fitness decline chest press
Dips
Dumbell overhead extension
Handcuff side laterals
Upright rows with cableKeeping the reps above 10 and breaks between sets relatively short is giving me an amazing pump!
Test e is up to 500mg and primo still 300mg! That’s all for now!
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Thanks a lot guys!
Hook grip is not an option. My hands are to small! 😉 First I want to pull with straps now. Especially for my prep for the NABBA Universe because there is no need for a mixed grip. And later on if I’m going to do powerlifting again I think I’m going to swith the supinated arm!
Did you feel a benefit from bpc 157 Mark. I used it in the past at a partial quad tear but don’t know if it really worked or it was just placebo effect!
Did you up your gh to boost recovery?
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Thanks Andrew! Yeah we are going to up de cals a bit somewhere between 3.500 and 4.000 calories a day depending if it’s an heavy training day or off day! I try to put on a little bit during the next 3 months and make my metabolism as fast as possible but not put on extra bodyfat!
We discussed using bpc 157 and gh. But I don’t know if it really is going to help or just placebo effect. I said I didn’t want to use gh any more because of the cost to benefit ratio. I don’t know already! Training wise I really need to concentrate on pulling with my back and not initiating the movement with my biceps but that shouldn’t be very limiting! And I need to get used to pull with straps again!