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palindrome emordnilap

TESTOSTERONE NATION - 0 views

  • 12 Steps to a Bigger Bench 1 ? Train the Triceps
  • 2 ? Keep your shoulder blades pulled together and tight.
  • 3 ? Keep the pressure on your upper back and traps.
  • ...9 more annotations...
  • 4 ? Push the bar in a straight line.
  • 5 ? Keep the elbows tucked and the bar directly over the wrists and elbows.
  • 6 ? Bring the bar low on your chest or upper abdominals.
  • 7 ? Fill your belly with air and hold it.
  • 8 ? Train with compensatory acceleration.
  • 9 ? Squeeze the barbell and try to pull the bar apart!
  • 10 ? Devote one day per week to dynamic-effort training.
  • 11 ? Devote one day per week to maximal-effort training.
  • 12 ? Train the lats on the same plane as the bench.
palindrome emordnilap

TMAGNUM FORUMS - One Lift A Day Support Group - 0 views

  • I'm getting ready to start my fourth OLAD cycle tomorrow. Through trial and error I've settled into a specific wave parameter that worked miracles on my third cycle. I've set so many PR's in the last few months that I can't believe it. Since I have no clue what kind of percentages you guys are using on your waves, I'll just throw mine out there as a point of reference. Week 1 Set 1 50% of scheduled max weight Set 2 70% Set 3 85% Set 4 scheduled max weight Set 5 80% Set 6 92.5% Set 7 max weight again (sometimes I may go up or down 5 pounds here if the max set was too hard or too easy) Week 2 Set 1 50% of scheduled max weight Set 2 70% Set 3 85% Set 4 scheduled max weight Set 5 90% Set 6 same as described for Week 1 Week 3 Successive sets of 40%/60%/80% of scheduled Set 1 weight (for 5 reps) Then I follow my prescribed rest period and begin with Set 1.
    • palindrome emordnilap
       
      Nice example of weight percentages for OLAD program.
palindrome emordnilap

TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation - 0 views

  • It's as simple as this: you pick one lift each day and do it for the entire workout. The first advantage, obviously, is the simplicity: you don’t have to bring in a computerized printout of all the exercises, seat positions, alignments, tempos and order of lifts. You do one lift for an entire workout. It sounds easy, doesn’t it? Yeah, it can be deceptive that way.
  • Week One: 7 sets of 5
  • Week Two: 6 sets of 3
  • ...2 more annotations...
  • Week Three: 5-3-2
  • Week Four: Off!
palindrome emordnilap

TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation - 0 views

  • #1 — You’re too slow
  • Lesson: Push with force if you want to press the full course! #2 — You’re not keeping a tight position
  • #4 — The bar is too heavy
  • ...2 more annotations...
  • Lesson: You have to stay tight to bench right! #3 — Your lats are weak
  • #5 — You just don’t know how to press!
palindrome emordnilap

TESTOSTERONE NATION - 0 views

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    article on using tennis ball for "soft tissue work"
palindrome emordnilap

Testosterone Nation - 0 views

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    great list of articles on lifting
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