- Sep 9, 2020
I absolutely agree that double overhand is the best way to train. I should mention that I always do double overhand up to 400, but for whatever reason I just cannot hold the bar at anything over 400. I definitely have a grip weakness to contend with. I love farmer walks, used to do it all the time with my trap bar, just haven't been doing them lately as I thought they were interfering with my recovery. The most difficult thing for me personally with all this is trying to program optimally. I used to do Starting Strength for a while, and it's how I train novices, but I found that when you get to the intermediate stuff it just simply doesn't facilitate enough recovery time. Thought about the Texas Method for a bit, but I just decided against it as I have a business and a family, and I'd like to see them every once in a while lol. As it stands, I've found a great deal of success with the following split, which we just kind of made up lol, and I play it fast and loose as business concerns keep us from ever nailing down an extremely specific split commitment, but this split has been working for us for some time. We bench or overhead press sometime early in the week, typically Monday or Tuesday, we deadlift Thursdays, and we almost always squat Sunday, but sometimes Saturday. We used to hike a lot as well on the weekend, but we took some time away from that as it started to mess with our squats. When I say we I mean me and the wife by the way, she's my training partner. I have a hard time placing accessory work optimally in there, but here's what I've been trying, and so far it seems to be working.....somewhat. We do RDL's at 40% 1rm deadlift for 3 x 8 around an hour or two after heavy squats on Sunday. We do high rep tricep accessory work after heavy bench or overhead press, whenever that may be. I try to do very light face pulls daily, maybe around two to four sets, nothing crazy, focus on the rear traps and mid back, really try to feel it. Trying to find somewhere to program additional T bar row work, but not sure where it fits right now, as I'm absolutely smoked to shit after my deadlifts. Miss having a pull up bar, but it broke my door frame and I came down hard on it and the pull up bar broke around the same time my noggin hit the ground lol. I was getting great additional work out of the pull ups though, hoping T bar row can supplant it for now.
I should mention we train at home, I converted my garage into a weight room, spent an obscene amount of money on Elitefts, Kabuki Strength, and Rogue equipment just to finally have no need for the gym anymore lol. I love this, but it also means that our accessory work is somewhat limited compared to commercial facilities, but I have tons of bars, specialty bars, bands, strongman equipment, a prowler, around 500 lbs of plates, a rogue squat rack, an Elitefts GHR and an Elitefts Collegiate bench. We've got a nice set up, but I'm still considering getting that reverse hyper you were speaking with the other poster about. I just don't seem to get the work out of our GHR that my wife does for whatever reason, probably a form deficiency on my part, but I'm definitely wanting another way to hit my posterior chain without the GHR. Question though, is additional posterior chain work redundant/overkill when I'm doing the RDL's? Or do you think it'd still be helpful? Also, do you have a good recommendation for a quality pull up bar other than me just building my own out back in the yard? Thanks for the advice brother, always enjoy picking the head of a fellow lifter.
Hmm it seems that you're having difficulty with adjusting/adding in accessory work alongside managing levels of fatigue from your main compound lifts. If you dont mind can you dm me your setup?
With the help of visuals of all the gear you have I can build you a training program to get the most out of it.
For the GHR, you might not be getting the full effects due to
Bad roller positioning/feet positioning/lack of glute engagement
As for posterior chain work, additional work is fine as long as its low impact/banded accessory type movement.
Do them at the beginning of your training as a primer.
Pull up bar.. maybe add a pull up bar attachment to your existing rogue rack.