Off Road Adventures

Originally Posted by brihead301

I'm not a huge fan of benching either. Sometimes I even consider stopping it altogether because my chest is a bit too big for my liking, but I feel as if I'd be seriously missing out on an important lift if I neglected it...so I continue to bench.

If my bench continues to stall...I'll just replace it with bar dips. I think bar dips are a superior exercise anyways.

Really? You think bar dips are a good replacement? You mean regular dips right?

Originally Posted by brihead301

Really? You think bar dips are a good replacement? You mean regular dips right?

Yes. I feel they hit the muscles (chest, delts, tris) harder, and they are more "functional". Tom Mutaffis has mentioned this, as well as people like Dr. Ken Liestner, Stuart McRoberts, and Brooks Kubik. Jim Wendler even mentions it in his 5/3/1 book, where he says he hasn't found another exercise that hits the chest and shoulders as hard as bar dips.

And if you really want to think outside of the box, Dr. Ken suggests that overhead presses are more effective than bench press for hitting the chest muscles

Wed Nov 18, 2009

Cycle 4 - Week 2

Overhead press= 140 lbs x 3, 160 lbs x 3, 180 lbs x 7
Bar Dips= BW x 8, +25 lbs x 8, +60 lbs x 8
Rack Chin-ups= +25 lbs x 10, 10, 10

Not too much to say...just a nice solid workout.

Originally Posted by Off Road

Yes. I feel they hit the muscles (chest, delts, tris) harder, and they are more "functional". Tom Mutaffis has mentioned this, as well as people like Dr. Ken Liestner, Stuart McRoberts, and Brooks Kubik. Jim Wendler even mentions it in his 5/3/1 book, where he says he hasn't found another exercise that hits the chest and shoulders as hard as bar dips.

And if you really want to think outside of the box, Dr. Ken suggests that overhead presses are more effective than bench press for hitting the chest muscles

The only thing i am wondering about doing that is the pressure on the shoulders. I feel that dips are more aggrevating on the shoulders than bench press. Progressing would also be tricky in my opinion.

I dislike benching, but i like all the accessory work. I guess its because im not good at it. Also the reason i dont really like Chin ups

Originally Posted by LuNalicious

The only thing i am wondering about doing that is the pressure on the shoulders. I feel that dips are more aggrevating on the shoulders than bench press. Progressing would also be tricky in my opinion.

I've never had a problem with my shoulders from dipping. But, I have heard that it's a fairly common problem. Progression is no different than any other lift except that you have to start with at least bodyweight.

Strong OH presses today man. I'm going to google the rack chin-ups, never heard of them. Do you use wrist wraps on the OH presses?

I wish I could dip man, I haven't tried bar dips in a while but ring dips are HELL on my shoulders. Good OHP big man.

Very nice pressing. You're gonna be pressing 2 f***ing plates soon!

I never really knew all that about dips though. I knew they were a decent lift, but I never really put much time into them. They are fairly easy IMO, so I just considered that they weren't that great of an exercise.

Originally Posted by Brian999

Strong OH presses today man. I'm going to google the rack chin-ups, never heard of them. Do you use wrist wraps on the OH presses?

Thanks Brian. I don't use any supportive gear, no wraps or belts. I do use lifting straps on my deadlift worksets.

Rack chins, you do them in a power rack with your feet supported. It takes a percentage of weight off so you can do more reps. Also, the angle is very effective for hitting the back hard. I add extra weight with a dip belt to keep it challenging.

Originally Posted by tomv

I wish I could dip man, I haven't tried bar dips in a while but ring dips are HELL on my shoulders. Good OHP big man.

Thanks Tomv, I've never tried ring dips, but I could see where they could be even worse for shoulder health.

Originally Posted by brihead301

Very nice pressing. You're gonna be pressing 2 f***ing plates soon!

I guarantee if I can get 2 plates (for reps) I'll find a way to post a video. That would be cool.

Originally Posted by brihead301

I never really knew all that about dips though. I knew they were a decent lift, but I never really put much time into them. They are fairly easy IMO, so I just considered that they weren't that great of an exercise.

John McCallum says they are the "upper body squat". He says that they are the squat replacement for people that have lost the use of their legs. If they are easy for you, it might mean that you are robust enough to take advantage of doing them with a lot of added weight.

Awesome pressing man! Solid and consistent... as usual!

Thur Nov 19, 2009

GPP:

Stepper = 3 minutes x 3 rounds (1 min rest between rounds)
Heavy Bag (boxing) = 3 minutes x 3 rounds (1 min rest between rounds)

I alternated moderate and intense paces durring the rounds.

Fri Nov 20, 2009

Cycle 4 - Week 2

Deadlift = 275 lbs x 3, 310 lbs x 3, 350 lbs x 7
Deadlift = 255 lbs x 10, 10, 10
Weighted Sit-Ups x 10, 10, 10

Pretty easy workout to end the week. I'm contemplating the idea of bumping the Deadlifts up a little faster because they are really feeling easy. But, I'm not sure if that will impact the squats, so I may not.

I would stick to the slower progression. That's what I always hear Wendler stressing - always err on the lighter side of things, and don't let your ego get in the way. It's what I would do if I were you.

Originally Posted by brihead301

I would stick to the slower progression. That's what I always hear Wendler stressing - always err on the lighter side of things, and don't let your ego get in the way. It's what I would do if I were you.

Words of wisdom...thanks.

Originally Posted by Off Road

Thanks Brian. I don't use any supportive gear, no wraps or belts. I do use lifting straps on my deadlift worksets.

Rack chins, you do them in a power rack with your feet supported. It takes a percentage of weight off so you can do more reps. Also, the angle is very effective for hitting the back hard. I add extra weight with a dip belt to keep it challenging.

Oh OK. I can't OH press 185 like I did a while back, unless I use the wrist wraps. They give me pretty good support. I can only do 180 for 2 reps without wraps, If I wan't to do more I definetly need them. If your doing 180 for 7 reps though you can easily do 225 I think. I don't use a belt though, Im thinking I may need one soon.

Awesome DLs! It is hard, when you are SFW to take it slow, especially when they are coming in sets of 7! Im sure we all know Bri is right though... bastard.