Here are some things I have been working on. For some of you these will be high pay off.
#1 More extension work at the fingers, wrist, ankle, and neck.
#2 More loaded rotational work lead from hip, knee, spinal, and hand
#3 Flip your rep ranges for a while. I have done so much low rep work in the last two years, high rep training has been high pay off for me. For those of you who typically do a lot of high rep work some low rep stuff may work better.
That is all
ATG
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Curls
Bench Press
Deadlifts > Squat
Any Type of grip work
All have huge pay off for me, but it make sense. My first two years of training were mostly Squats, Pull ups, Pressing w/ no benching curls and few deadlifts.
I will try these, thank you
Great stuff Adam, will you share a few examples of loaded rotational work to test.
Joe
I am using the following– figure 8 to uppercut kettlebell throw, a shot put toss, a block weight toss, and landmine rotations.
will test some of these out tonight my training angles and variations have change so
much depending on test this will only inhance that. great stuff adam thanks
Mike, what are your long cycle numbers up to now?
I am going to wager a guess– 10-13 reps with 32′s, 16-19 with 24′s? How close Mike?
Josh hope all is well with and the family , you are the man
Adam my friend you are on the money exactly, last lccj was sunday added 12 reps in same time, every time with lccj i am getting 1 to 5 reps per set huge pr, reverse grip pullups have gone wild chasing # i have never seen. Hi adam last we talk i said i was going to lean out a little bit, fuck that i just going to keep getting dieseled off the gym movement mass block it is to easy. I been eating BAils of broccoli and i just keep getting thicker fuck it i will lean out in my 40s keep up the good work gentleman you make me better everyday thanks
LOL well the interesting thing is you are still getting bigger and bigger even though you are moving to higher rep work. I think you are just supposed to be a big thick dude Mike.
How has the hip been feeling this week?
adam
its getting there the more in tune i am becoming the better it feels. It all about getting rid of the movements that hurt , progress is being made thanks adam
Mike,
Everyone is a bit different, but to drop 1-2 lbs of mostly fat a week is rather simple; so I would not worry too much about it now since it sounds like everything is going well.
Rock on
Mike T Nelson PhD(c)
http://ExtremeHumanPerformance.com