WSB for me :)

[SteelWeaver]

Yes, I've understood the full ROM max part. Since I'm unlikely to ever do a PL comp (well, I don't think anyway), I'll just test out the maxes at the end of each cycle. The idea is to get stronger so I can optimise my hypertrophy training. And to do something interesting and different for a while. But then - I'll see how the whole WSB thing works out, size-wise.

I made a few boards today - will test them out tonight - 10.5 cm altogether - I have long arms, so they should be fine.

The welder guy used to work for my dad and I believe owes him a few favours My mom is being strangely amenable to having a power rack next to her washing line

What's a hassock? What's a pallet?

Oh, and very importantly - you always say you DON'T work to failure, so how'm I supposed to know how much weight to use for the accessory work? Say you're doing 3 sets of 10 for pull thoughs - do you drop the weight on each successive set? Or do the same weight for all three? Going close to failure on the last set?

Confused abut that

 

[spatts]

Steel, there's probably not a rule, per se, on accessory work....but what I do is rotate volume. Once you find out what accessory work you get the most carry-over from, you will probably fill your time with those. Say you're going to have a volume of 40-42 on accessory work. Maybe on max effort days you do whatever you can barely eek out for 4 x 10...then on speed day, you work with a weight you can do 7x 6 of (with speed). Same volume, just spli up differently. I normally choose to go heavier in lower rep ranges. I suppose we do "fail" on accessory work sometime, but that's not the point or the goal.

Pallets are those big wooden squares with the planks across them that things get shipped on.

A hassock is like a foot rest for a chair.

 

[SteelWeaver]

lol - cool pics! Thank you Yah - making or finding whatever won't be a problem. It's just figuring out what I need and why I need it that'll probably take a couple of weeks or so, as I try each of the diff days and the moves on those days.

Apparently ME bench day is a big ol' tricep workout .... Maxed out at 65 kg and missed 67.5 on the 2-board press - sticking the boards under a smallish T-shirt worked just fine. They're nice and soft wrapped in an old pillowcase Got some fellow who was spotting his buddy to spot me on the last couple of sets - course he wrapped his hands around the bar like a boa and kept them there til I told him to take his hands away. Doh!

Basically went to concentric failure on almost all sets of accessory work, just kept dropping the weight. My tris were pumped like balloons by the time I finished.

Gonna try running that Golf into the ground later today.

Just one ques: if I'm dieting for the first 4 weeks of this - will it affect results much? Ideally I'd like to go hypercaloric right now, but I didn't drop as much fat as I wanted to, so I'm extending the diet for a while.