Hi guys,

As you get older you think more on durability and health. I was never the person who jerked with the weights but everything can be optimized.

One year ago i picked up a PT in my gym. Its this guy:
http://www.youtube.com/watch?v=ukpTaDP_l4Q
http://www.mohr-fitness.com/PM/PM_Werdegang.html

I felt like a newb. We started with pelvic floor gymastic. He regards it as important to activate the deep musculature and rectus abdomis as well as maintaining tension and lordosis. With this points in mind you should create a tension at your core to prevent injury during exercise.
IT was really umconfortable for me and I didn´t get it.
He also adviced when doing pulldowns to the front with the V grip to bring the elbows close togheter in favour of the rotator cuff. I never did nor heard that.

I know its not easy to judge this, but Anoop, you regard his concept sound or exagerated? I also had a talk with him about trainings theory. His template is not bad at all (claimed to worked that out with Yates…), but he knows a fu*** about periodization. He didn´t even know the word. That disappointed me.
He also was in custody cause of dealing with roids. But he didn´t went to prison.

Tell me what you think or if i am better on with rippetoes vids.

Thankl buds

When you are taking steroids, you don’t need to know much. You just hit hard and go home and eat.

What specific exercise technique are you asking? Rippettoe has also some crazy stuff like look down when you squat, have the bar low on your back.

I don’t know why he makes you do all that pelvic floor exercises and such.It is just another way for him to make some money.

As I understood is, that he suggested to learn to activate the deep musculature for proper form.
So no matter which exercise you perform later, you should contract the deep musculature do maintain lordosis and tightness during the exercise.
He even suggests when doing Scott curls, to not do them while sitting but with a lungue.So in essence you stand with a lungue and then place your elbows on the pad. Via this way you also maintain lordosis and not round your back when sitting on the scott curl “chair”

Well I want to improve form on my favourites.

Squat (finally want to learn it correct)
RDL
Bench
Press
Row
pulldown

I already take care of my wrist joints at benching (keeping them straight) which I neglected over the years.
Still I am unsure on form regarding certain exercises. You also hear different views here.
For example dumbbells press seated.Goin all the way down or just parallel to the floor to save shoulders? Should the forearm and upper arm for, a 90 degree angle at the lowest position, or can it be a pointed angle? (which encourages tricpeps involvement I think and allows moving more weight).
But greatest issue is squat form because i cannot see myself in all angles and don´t have a camera to film it.

BTW. Anoop after long thinking I will make this template which I want to stick with longer:

I will work out 2xthe week. Sets across.

Heavy/Tension Day: 3x5 reps full rest (approx 85%-87.5% 1rpm)
Light/Fatigue-Volume Day 3x10 reps 2 min rest (approx 65% 1rpm)

Exercises for both days:
Squat (tension day)/Romanian Deadlift (fatigue day)
Bench
Row
Press
Pulldown
Crunch

Procedure:

I will start with 75% of my 3x5 max and 75% of my 3x10 max.
This will bring my starting weights to 63%1rpm on heavy day and 50% 1rpm on fatigue day.

On both days I increase the weight by 5%, so that I hit old PRs in week 6 and build from there.
For me Prs are an important motivater and the thing i love when training.

When stalling I would reset and ramp up again.

Also I thought of borrowing sth. from Wendler: Repping out on the last set from the beginning but WITHIN REASON of course. I will not grind myself out but already take advantage of the ramp up.

I think its quite sound.
The only point I am still unsure is the repping out on the last set . If the weights are that light it will possible be 30 or more reps on the last set and I don´t want accumulated metabolic fatigue at the beginning of the cycle which propbably hinder progress in the long run.

Looks good!

I don’t think it matters considering you are only doing 2 days per week and just one exercise for that body part.And sometimes it is good to feel some pump and burn of going to failure.

thanks anoop.
I hope to start this week!

Flow