I’ve historically done this with barbell rows, and more recently with barbell curls and DB bench press. Big PRs were set and gainz were had. I’m a total believer.
Tip Toeing in my Vibrams
Moderator: Chebass88
- DanCR
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Re: Tip Toeing in my Vibrams
- lheugh
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Re: Tip Toeing in my Vibrams
There's a mental boon to this as well. If you treat every exercise as being equally (and critically) important (irrespective of their sequence/order/location), then execution/effort will remain similarly high (whether it's a deadlift or a calf raise).
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Re: Tip Toeing in my Vibrams
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Re: Tip Toeing in my Vibrams
Absolutely. Makes a lot of sense
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Re: Tip Toeing in my Vibrams
When I moved rows and back shit to a separate day from bench press, it kinda made sense. I can go nuts with hammering a large bit of real estate where the posterior chain is concerned.
I guess I’m slightly amused at the idea of having two vertical press days in the rotation. I never intended to take a snatch push press too seriously, but splitting the press day now means my triceps get a slight breather, which helps with the accessory stuff.
Can confirm. Restructuring my usual routine has been undeniably beneficial for this reason, even when I am still sheepish about increasing the intensity on certain accessory lifts. I'm starting to consider certain accessory lifts just as important -- if not more -- than some of the "main" lifts, for my purposes.
And so I think I'll stick with this schedule for the time being.
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Re: Tip Toeing in my Vibrams
2.3.2024
High-Bar Squats
175 x 10
225 x 10
275 x 7 x 2
325 x 3 x 4
345 x 2 x 5
295 x 3 x 3
Walking Dumbbell Lunges
50 x 9 x 4
I was really hoping that split squats were next in the rotation. Wasn't looking forward to lunges at all.
Incline Underhand Barbell Shrugs
185 x 15 x 5
Assisted Reverse Nordic Curls
10 x 4
Standing Cable Crunch
75 x 30 x 4
Weighted Sisy Squats
25 x 12 x 2
35 x 10 x 2
High-Bar Squats
175 x 10
225 x 10
275 x 7 x 2
325 x 3 x 4
345 x 2 x 5
295 x 3 x 3
Walking Dumbbell Lunges
50 x 9 x 4
I was really hoping that split squats were next in the rotation. Wasn't looking forward to lunges at all.
Incline Underhand Barbell Shrugs
185 x 15 x 5
Assisted Reverse Nordic Curls
10 x 4
Standing Cable Crunch
75 x 30 x 4
Weighted Sisy Squats
25 x 12 x 2
35 x 10 x 2
- DanCR
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Re: Tip Toeing in my Vibrams
Make or, at the very least, maintain progress on the main lifts while doing them once a week (or possibly even less frequently, when necessary). I miss doing them twice a week, but it's not 2020 anymore, unfortunately.
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Re: Tip Toeing in my Vibrams
2.4.2024
Deadlifts
275 x 9
365 x 8
445 x 5 x 2
475 x 3 x 2
495 x 1
Barbell Good Mornings
185 x 10 x 7
Seated Reverse Calf Raises
60 x 35 x 7
Seated Cable Leg Curls
50 x 12 x 5
55 x 8 x 4
Nordic Curls
12 x 3
Lying Cable Knee Raises
60 x 15 x 3
Incline Side Lying Hip Raise
12 x 3
Deadlifts
275 x 9
365 x 8
445 x 5 x 2
475 x 3 x 2
495 x 1
Barbell Good Mornings
185 x 10 x 7
Seated Reverse Calf Raises
60 x 35 x 7
Seated Cable Leg Curls
50 x 12 x 5
55 x 8 x 4
Nordic Curls
12 x 3
Lying Cable Knee Raises
60 x 15 x 3
Incline Side Lying Hip Raise
12 x 3
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Re: Tip Toeing in my Vibrams
2.5.2024
Bench Press
165 x 12
225 x 12
275 x 6 x 3
295 x 4 x 3
315 x 2 x 2
265 x 3 x 2
Dumbbell Flyes
20 x 12 x 2
25 x 10 x 3
Bilateral Dumbbell Split Squats
75 x 8 x 4
Seated Reverse Dumbbell Flyes
25 x 12 x 5
Face Pulls
50 x 12 x 4
Kneeling Cable Crunch
80 x 15 x 4
Ab Wheel Rollouts
10 x 3
Bench Press
165 x 12
225 x 12
275 x 6 x 3
295 x 4 x 3
315 x 2 x 2
265 x 3 x 2
Dumbbell Flyes
20 x 12 x 2
25 x 10 x 3
Bilateral Dumbbell Split Squats
75 x 8 x 4
Seated Reverse Dumbbell Flyes
25 x 12 x 5
Face Pulls
50 x 12 x 4
Kneeling Cable Crunch
80 x 15 x 4
Ab Wheel Rollouts
10 x 3
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Re: Tip Toeing in my Vibrams
2.6.2024
Underhand Barbell Hang Rows
275 x 8 x 8
Weighted Neck Curls
45 x 25 x 4
Weighted Pull-Ups
60 x 5 x 4
70 x 3 x 4
Straight-Arm Pulldowns
110 x 9 x 7
Weighted Neck Extensions
25 x 25 x 4
Kneeling Single-Arm Iliac Pulldowns
80 x 10 x 4
Seated Underhand Pulldowns
80 x 15 x 2
90 x 15 x 2
Assisted Lateral Squats
10 x 4
Dumbbell Pullovers
80 x 10 x 3
Underhand Barbell Hang Rows
275 x 8 x 8
Weighted Neck Curls
45 x 25 x 4
Weighted Pull-Ups
60 x 5 x 4
70 x 3 x 4
Straight-Arm Pulldowns
110 x 9 x 7
Weighted Neck Extensions
25 x 25 x 4
Kneeling Single-Arm Iliac Pulldowns
80 x 10 x 4
Seated Underhand Pulldowns
80 x 15 x 2
90 x 15 x 2
Assisted Lateral Squats
10 x 4
Dumbbell Pullovers
80 x 10 x 3
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Re: Tip Toeing in my Vibrams
2.7.2024
Overhead Press
165 x 8
175 x 6 x 2
185 x 5 x 4
195 x 2 x 5
Walking Dumbbell Lunges
50 x 9 x 4
Lateral Plate Raise
25 x 12 x 4
Kneeling Cable Crunch
80 x 15 x 3
Lying Cable Knee Raises
80 x 12 x 3
Overhead Press
165 x 8
175 x 6 x 2
185 x 5 x 4
195 x 2 x 5
Walking Dumbbell Lunges
50 x 9 x 4
Lateral Plate Raise
25 x 12 x 4
Kneeling Cable Crunch
80 x 15 x 3
Lying Cable Knee Raises
80 x 12 x 3
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Re: Tip Toeing in my Vibrams
2.9.2024
Yaz Press
195 x 6 x 6
205 x 4 x 3
Rope Pushdowns
85 x 13 x 4
90 x 8 x 2
Barbell Hang Shrugs
315 x 15 x 4
Overhead RTEs
85 x 13 x 4
90 x 8 x 2
Cable Side Shrugs
60 x 12 x 4
Incline Dumbbell Shrugs
85 x 20 x 3
Incline Underhand Barbell Shrugs
225 x 15 x 4
Seated Dumbbell Reverse Flyes
25 x 12 x 3
Ab Wheel Rollouts
10 x 3
Yaz Press
195 x 6 x 6
205 x 4 x 3
Rope Pushdowns
85 x 13 x 4
90 x 8 x 2
Barbell Hang Shrugs
315 x 15 x 4
Overhead RTEs
85 x 13 x 4
90 x 8 x 2
Cable Side Shrugs
60 x 12 x 4
Incline Dumbbell Shrugs
85 x 20 x 3
Incline Underhand Barbell Shrugs
225 x 15 x 4
Seated Dumbbell Reverse Flyes
25 x 12 x 3
Ab Wheel Rollouts
10 x 3
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Re: Tip Toeing in my Vibrams
2.10.2024
High-Bar Squats
175 x 10
225 x 10
275 x 7 x 2
325 x 3 x 3
345 x 2 x 5
355 x 1 x 3
315 x 3 x 1, 2 x 3
Bilateral Dumbbell Split Squats
75 x 6 x 5
Standing Cable Leg Extensions
50 x 12 x 5
Face Pulls
55 x 15 x 3
Lying Cable Knee Raises
80 x 12 x 3
Ab Wheel Rollouts
10 x 3
High-Bar Squats
175 x 10
225 x 10
275 x 7 x 2
325 x 3 x 3
345 x 2 x 5
355 x 1 x 3
315 x 3 x 1, 2 x 3
Bilateral Dumbbell Split Squats
75 x 6 x 5
Standing Cable Leg Extensions
50 x 12 x 5
Face Pulls
55 x 15 x 3
Lying Cable Knee Raises
80 x 12 x 3
Ab Wheel Rollouts
10 x 3
- BenM
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Re: Tip Toeing in my Vibrams
Squats are looking strong man.
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Re: Tip Toeing in my Vibrams
2.11.2024
Deadlifts
275 x 9
365 x 9
455 x 2 x 1*, 4 x 2
485 x 2
500 x 1 x 3
*Plates got stuck in the wood. Stopped the set.
Good Mornings
185 x 10 x 4
195 x 7 x 4
Seated Cable Leg Curls
50 x 15 x 2
55 x 12 x 3
60 x 9 x 3
Nordic Curls
10 x 4
Weighted Sisy Squats
35 x 15 x 4
Kneeling Cable Crunch
80 x 15 x 3
Ab Wheel Rollouts
10 x 3
Deadlifts
275 x 9
365 x 9
455 x 2 x 1*, 4 x 2
485 x 2
500 x 1 x 3
*Plates got stuck in the wood. Stopped the set.
Good Mornings
185 x 10 x 4
195 x 7 x 4
Seated Cable Leg Curls
50 x 15 x 2
55 x 12 x 3
60 x 9 x 3
Nordic Curls
10 x 4
Weighted Sisy Squats
35 x 15 x 4
Kneeling Cable Crunch
80 x 15 x 3
Ab Wheel Rollouts
10 x 3
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Re: Tip Toeing in my Vibrams
2.12.2024
Bench Press
175 x 12
225 x 12
275 x 7 x 3 (PR?)
295 x 4 x 3
315 x 2 x 3
Dumbbell Flyes
25 x 12 x 4
Walking Dumbbell Lunges
50 x 9 x 4
Single-Arm Cable Reverse Flyes
35 x 12 x 4
Assisted Lateral Squats
12 x 3
Kneeling Cable Chops
45 x 15 x 4
Incline Side Lying Hip Raise
10 x 4
Lying Cable Knee Raises
80 x 12 x 3
Bench Press
175 x 12
225 x 12
275 x 7 x 3 (PR?)
295 x 4 x 3
315 x 2 x 3
Dumbbell Flyes
25 x 12 x 4
Walking Dumbbell Lunges
50 x 9 x 4
Single-Arm Cable Reverse Flyes
35 x 12 x 4
Assisted Lateral Squats
12 x 3
Kneeling Cable Chops
45 x 15 x 4
Incline Side Lying Hip Raise
10 x 4
Lying Cable Knee Raises
80 x 12 x 3
- DanCR
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Re: Tip Toeing in my Vibrams
Found your feline lifting partner. I really miss having one of those but our current home isn't conducive and my dog thinks that cats are squirrels.
- Renascent
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Re: Tip Toeing in my Vibrams
He doesn't get much inside time these days. Dude is going through some changes, and spraying like a motherfucker. The other one runs laps around the rack between sets and takes naps at opportune moments, so she's better at the indoor life in some ways.