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Old 02-22-2010, 04:30 AM   #557
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189


To answer your question about upper body hypertrophy with 5/3/1 I know Wendler likes the boring but big approach which I'm starting to incorporate this cycle but in the past I couldn't even get past the first week because of the boredom factor!

You can either try to do all vertical push pull one day or split it up, i prefer splitting it up.

military press day - pullups(for volume, 10+ sets of 3), db incline bench(4sets x 8+ reps aiming for slower reps on the bench, to get more TUT), Kroc rows are well kroc rows 1 warmup, 1 working set, 2 if I'm feeling super motivated, arms work

bench day - cable rows aiming for slower reps (4+sets x 8+ reps), I was really digging the Diesel crew shoulder routine on my bench day last year (8 db presses, 8 rear flyes, 8 dive bomber pushups x 3-4 times), now that I think about it I might throw it back in now. pullups (AMRAP's 1-2 sets), arm work.

Right now I'm doing that Unconventional Bicep workout from Nick Tummiello's T-nation article, just giving it a 1 month focus and next month I'll give his triceps article a try, I've done 2 days so far and they were pretty interesting, surprisingly hard. I'll be fair and say that when I originally read the bicep article a while ago I thought it was kind of BS and thought it was stupid. That triceps article recently came out and after Derek S. said he tried one of the workouts I went back and reread the article and the bicep article. That 60/30 thing with the band was killer last week.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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