ShapeFit.com

barleycorn428 · Joined: 02 Apr 2007 Posts: 22

A couple of questions.....Just came from a T-Nation article..They say never use an alternate grip on a lift,it will eventually cause an imbalance.
I'm at the stage now(about 275 lbs)that I couldn't use a regular grip and I really don't want to use straps.Your guys take on this...(please say he's wrong)
2nd question I do my deadlifts in the 10x3 mode.I started resting 1 minute between and now with the heavier weights I'm resting about 90 secs.this question is definitely early but eventually if I continue the 10x3 at the REAL heavy weights I'll have to rest 3-4-5 mins between sets in order to lift,BUT if I rest 4-5 mins between the 10 sets will take 45 mins and leave no time for anything else.
part 2....when I get to that plateau of say 4-5 mins with as much weight as I can how do I advance....I'll already be doing 30 reps with a close to max weight.Using 325lbs as an example....3x325 would be 975lbs by the 10 reps would be 9750 weight moved.....What is my next step?Am I supposed to get to 10,000 and further and how?

swanso5 · Posted: Tue Jul 01, 2008 10:57 pm Post subject:

- you can still use an alternate (i don't though...) but for warm ups use a "straight" grip and if you need to for your heavy sets, go to the alternate grip...straps aren't all bad, i'm thinking of getting soem but if grip is a problem then fiorst do a grip specialisation program and see if that helps then move to straps if you still need them...thibadue has a grip program and in one of his chin up articles...pop that in google
- you probably need to alter you training a little....10 x 3 is great for beginner/intermediate training but once the wts get heavier, the time it takes you to do is too much plus it's probably too much overall volume...work up to a pr for that day thyen do singles over 90% (week do 4, week 2 do 5, week 3 do Cool

...week 4 do 3 x 3 at about 70% and go again with a different deadlift variation...you don't much rest btw sets of 1

barleycorn428 · Joined: 02 Apr 2007 Posts: 22

I thought that was getting to be a lot of volume,although about 20 minutes after I finish it doesn't feel like I moved that much.Also would rack pulls get me more mentally and phsyically prepared to handle the heavier weights.
What kind of workup should I be doing to get to the PR,like 3 or 4 lifts then do 90% lifts,and
is that cool face supposed to be a 6 or does it mean rest that week

swanso5 · Posted: Tue Jul 01, 2008 11:52 pm Post subject:

- rack pulls might, try them and see...actually try mid shin/knee ht rack pulls for 3 x 5 after max effort as described above...what split do you use?
- 1st exercise work up to a new pr using as manys ets as you need...don't limit yourself to a set number of sets you might be surpise yourself with how high you can go...after your first go you'll know where abouts you'll finidsh and can plan back from there
- not sure how the face got on there, i don't even know how to do that...it's meant to be 8
- just a little more...once you find your pr for the day, count back to 90% and any warm up sets you've done above that number goes towards your singles count so if you've done 2 reps over 90% of your week 3 pr, then only do 6 after the pr at about 92 - 95%

barleycorn428 · Joined: 02 Apr 2007 Posts: 22

If you mean by splits my workout I do the 3 full body a week.So like today I did the DL's and after that I only had time for 3 sets of push ups 3 sets of pull ups a 3 set shoulder press and a 3 set lunge and chest row and it still took 75 mins.so with a 10-12 min warm up I'm there for an hour and a half.

swanso5 · Posted: Wed Jul 02, 2008 12:13 am Post subject:

maybe stick with 3/week but do 1 x lower...1 x upper...1 x full body workout each week...1st are heavy and accesory and 3rd is muscle building..should cut down the time

the "pr" thing should take say 20mins so you have 10min wu, 20mins there and 30mins for accesory...thast's how it works for me generally

barleycorn428 · Joined: 02 Apr 2007 Posts: 22

More answers bring more questions.
How would I break up a lower and an upper,and what do I leave for the full body.I know this is a loaded question but where do I stick my squats and lifts..... in the body splits or the full body day

swanso5 · Posted: Wed Jul 02, 2008 12:35 am Post subject:

you'd have to focus on deads or squats at one time, not both

say if you focus on deads (which i'd advise) it would look like this:

session 1 (mon

deads pr + singles over 90%
single leg exercise - static lunges 4 x 6
glute/ham exercise - glute ham raises 4 x 8
core - landmines / prone ab brace 3 x 6 / time

session 2 (wed)

chins pr + singles
chest/back pairing - db press/db chest supported row 4 x 8
accesory triset - cuban press / face pull / scap push up 3 x 10 / 10 / 15
core - side ab brace (could pair w/ one of the accessories from above) 3 x time

session 3 (fri)

glute actuivation / squat - mini band side steps / front squat 4 x 12 / 4 x 6
chest/back pairing - bench press / seated row 3 x 12
back / shoulder pairing - pull up / single arm shoulder press 3 x 10
core - swissball roll outs / mini band core statics 3 x 8 / time

email payment asap...

barleycorn428 · Joined: 02 Apr 2007 Posts: 22

I'm gonna have to look a few of those up....oh and I'll have to fax that payment over to you.....is a 3rd party,postdated check from an obscure/offshore international bank okay.If not...my thanks will have to do.You saved the day......not to mention my back

swanso5 · Posted: Wed Jul 02, 2008 12:51 am Post subject:

i was serious...what if i left this forum? then you'd all pay me....

barleycorn428 · Joined: 02 Apr 2007 Posts: 22

That is correct.
but there would be a lot of lost souls out there still looking for help
I look at you as more like a trainer without borders.
I hope you are making money out of this somewhere....you do know your sh
and if I'm ever in Melbourne the 1st few rounds would be on me OR if you're ever coming to NY let me know and the rounds will also be on me

swanso5 · Posted: Wed Jul 02, 2008 1:01 am Post subject:

me likes the sounds of that...

Boss Man · Posted: Wed Jul 02, 2008 11:14 pm Post subject:

We wouldn't pay you, We'd just let Christopheel take over.

Did you not know, Shapefit high command have been secretly grooming him, to take over, if you ever decided to wander off Wink

.

Don't worry you'd still get your Shapefit pension scheme payout when you're 65, and a gold clock Razz

Christopheel · Joined: 02 Jul 2007 Posts: 824

Woot, for sure I can and I am really active on the forum, trying my best to help. But my knowledge are limited compared to Swanso ... even after doing ALL my classes.

Boss Man · Posted: Wed Jul 02, 2008 11:43 pm Post subject:

Time and patience grasshopper. Time and patience.