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Yeah, I got fractional plates thankfully. Just looking for an EZ bar right now but they’re sparse. Gonna just risk the wrist irritation and use a straight bar until I can find the bar I need [shrug]
Yeah, since my post I have leaned in fully to a home gym and now also have weight plates, a barbell and a power rack. I'm just making adjustments as I can't do rows or lat pulldowns (can feasibly do most everything else). So pullovers, DB rows, and chins/pulls are on the menu. Can't do leg curls either but dumbbells, floor sliders and a GHD strap for my bench will fit the bill there. So, not an exhaustive list of options but pretty good. Can also now do giant sets without pissing off other gymgoers (since there aren't any in my garage, haha).
May at some point get a lat pulley attachment for my squat rack but for now, it is what it is.
To further clarify you start the count based on the movement.
So a pullup, a curl, a deadlift rep would all start with the third number. A back squat rep, a pushup would start with the first number.
It depends with what action the exercise begins: a lowering or a lifting? But based on that you proceed with the tempo count as I explained above for the rest of the exercise.
I would be sure to include your scapular movements in the posterior chain and then say yes. So powell raises and external rotation of the shoulder and MUCH would be covered. But there would also be a lot of holes. 80/20 arguments end up becoming philosophical pissing contests. So it’s often better to just shift programming around to make sure all the bases are covered.
Eccentric/lowering - first number
Pause at bottom - second number
Concentric/lifting - third number
Pause - last number
Hope that helps
Kit Laughlin has cheap Mastery series for the Shoulder and the Hips/Squat. They’re $10 on Vimeo. I would suggest them. Find which stretches in each series work for you. Hold the lower body stretches for 1-2 rounds of 120 seconds. 1-2 rounds of 60-90 seconds for the shoulder/upper body stuff. 10-15 reps for any of the limbering exercises. I do this on my off days for 30-45 minutes. Works like a charm.
I assume you refer to their IG profiles? Will do, and thank you!