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Chest/Back Day

submitted by deleted to GoatFitnessClub 2.3 yearsFeb 23, 2023 08:42:19 ago (+10/-1)     (GoatFitnessClub)

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27 comments block

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[ - ] HeyJames 1 point 2.3 yearsFeb 23, 2023 09:24:06 ago (+1/-0)

That's a good workout. Used to be able to bust out 20-30 pull ups when I was competing in boxing but nowadays like 3-5.

Really I would consider not doing dead lift. The spinal compression over time and risk of injury is just not worth it. Everyone talks tough but eventually end up with back pain

[ - ] deleted 1 point 2.3 yearsFeb 23, 2023 11:22:37 ago (+1/-0)

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[ - ] SecretHitler 1 point 2.3 yearsFeb 23, 2023 18:03:55 ago (+1/-0)

Idk man I love deadlifts and they feel very safe to me at my level ~300lb so not super heavy. That's a normal deadlift not that super wide leg stance I always see people doing, idk if that's safer or just makes it easier to lift a bigger number but it seems popular.

I'm real strict about stopping if there's any pain and being real careful about form. If anything deadlifts and deep squats got rid of any pain I had in my knees and back that probably came from weakness and bad posture.

[ - ] olinneserpona 0 points 2.3 yearsFeb 23, 2023 12:46:54 ago (+0/-0)

Romanian DL, stiff legged DL or good mornings are great alternatives. I switched out DL for RDL awhile ago.
https://www.youtube.com/watch?v=FUwsp0OVyVM

[ - ] HeyJames 0 points 2.3 yearsFeb 23, 2023 13:24:03 ago (+0/-0)

I would do bent over barbell rows instead of dead lift. Doesn't have the same risk of lower back compression and injury

[ - ] BoozyB 3 points 2.3 yearsFeb 23, 2023 09:49:26 ago (+3/-0)

Yeah, if you're set on doing deadlifts, go light.
There was a time when I should have heeded my own advice.

[ - ] deleted 2 points 2.3 yearsFeb 23, 2023 09:58:17 ago (+2/-0)

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[ - ] Doglegwarrior 0 points 2.3 yearsFeb 23, 2023 18:11:54 ago (+0/-0)

Yep as an older dude I stopped doing reps of 225.. down to 205 not nearly as much joint issues or neck strain I didn't lift for 3 months I'm back to 205 almost 3 sets of 10. Will get there

[ - ] deleted 2 points 2.3 yearsFeb 23, 2023 11:11:41 ago (+2/-0)

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[ - ] Clubberlang 0 points 2.3 yearsFeb 23, 2023 11:38:13 ago (+0/-0)

đź‘Ť

[ - ] con77 0 points 2.3 yearsFeb 23, 2023 11:44:23 ago (+0/-0)

I used to do my final set of deadlift 405x4. I wonder why my knees are fucked now?

[ - ] con77 0 points 2.3 yearsFeb 23, 2023 11:45:13 ago (+0/-0)

although being able to lift 405 was a huge ego boost and confidence builder.

[ - ] BoozyB 0 points 2.3 yearsFeb 23, 2023 12:31:16 ago (+0/-0)

Pride goeth before the fall...or in your case, the creaky limp. I never went anywhere near your number. I don't like pain.

[ - ] HeyJames 0 points 2.3 yearsFeb 23, 2023 13:23:07 ago (+0/-0)

Same

[ - ] olinneserpona 0 points 2.3 yearsFeb 23, 2023 10:02:50 ago (+0/-0)

If you want to train pull ups with more reps you could use bands if you dont have access to a assisted pull station.

[ - ] SecretHitler 1 point 2.3 yearsFeb 23, 2023 10:21:42 ago (+1/-0)

Careful on your joints if you're going to train pullups consistently. I had an injury from overdoing them that took me out of the gym for a couple months. Just don't try to push through pain and keep enough tension that you don't hang with elbows fully extended that's where I fucked up.

I still work on them though. I'd love to bust out a set of 30 without rest one day but my best so far was sets of 10.

[ - ] deleted 0 points 2.3 yearsFeb 23, 2023 11:27:17 ago (+0/-0)

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[ - ] BoozyB 0 points 2.3 yearsFeb 23, 2023 12:36:23 ago (+0/-0)

Something I learned, after my 10 or whatever my limit of the day is, I will hang halfway at 90° and raise and lower my body just a few inches. 10-20 short reps until the burn gets so intense I can't take it.

[ - ] deleted 0 points 2.3 yearsFeb 23, 2023 10:27:44 ago (+0/-0)

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[ - ] Clubberlang 0 points 2.3 yearsFeb 23, 2023 11:40:28 ago (+0/-0)

At the end of the day, try different things and then pick the things that work best for you. Light weight + high reps vs. High weigh + low reps. You'll know what your body ticks with best.

I like the cut of yer jib

[ - ] Clubberlang 0 points 2.3 yearsFeb 23, 2023 11:37:45 ago (+0/-0)

Also doing them at the end of the workout doesn't help

I work them in between reps.

Also doesn't hurt to do it on off days like a couple reps before cardio or legs.

[ - ] con77 1 point 2.3 yearsFeb 23, 2023 12:01:13 ago (+1/-0)

push/pull on alternate days. this is gym basic 1A.

[ - ] NumbDigger 0 points 2.3 yearsFeb 23, 2023 12:15:44 ago (+0/-0)

Static hangs are great for building pull-up endurance. Best of luck chasing your goals.

[ - ] SkullFuckerSupreme -1 points 2.3 yearsFeb 23, 2023 12:41:55 ago (+0/-1)

What, no reverse pyramiding?

When you learn intensity is gains you will appreciate getting intensity and shocking your system.

https://www.bodybuilding.com/content/reverse-pyramid-training.html


Reverse pyramid your pushup and situp routine as well.

The idea is to quickly exhaust the muscles so you tear them up as much as possible as quickly as possible, and then continue into the anaerobic level until you cease to function.

This methodology will break through plateaus with intensity. A combination of keeping target heart rate high and intensity of exertion maximum.

And don't forget your grip... Often entirely neglected.

[ - ] SaneGoatiSwear 1 point 2.3 yearsFeb 23, 2023 15:01:59 ago (+1/-0)

You should get a push/pull and legs workout, it would be better. This workout is going to create a lot of imbalances. You’re hitting your chest with four exercises and your back with one. Ten sets of chest vs two back. Deadlifts are for leg day and not a back exercise, and pull-ups after hitting chest is going to give you diminished returns. Take your first four exercises, add a shoulder press and a skull crusher and you have a great push day.

[ - ] deleted 0 points 2.3 yearsFeb 25, 2023 00:39:31 ago (+0/-0)

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[ - ] SaneGoatiSwear 0 points 2.3 yearsFeb 25, 2023 03:44:49 ago (+0/-0)

No problem brother. If can make one suggestion, then swap the dumbbell rows for tripod rows. It’s a more stable exercise. Do 4 x 10 on each arm, at the same weight you would dumbbell press. Otherwise you’ll build a strong chest and weak back, gotta balance the two opposing systems. Thanks for posting fitness content, it’s a good change