ABBH questions

[ParanoidAndroid]

started ABBH today, really liked it. A couple questions though:

1) tommorow I have to do standing calf raises ans front squats in a giant set. Problem is, I only have one squat rack, and I calf-raise way more than I can front squat I don't want to be constantly adding/taking off plates. Can I sub the in something elde for the calf raises(leg press calf raise, seated calf raise)?

2)Day 4 calls for 5 sets of 10 chinups. I'm not sure I can get that for 10 sets. Do I do as many chinups as I can, than use the pulldown, or do I use only the pulldown?

3)today's 10x3 bench press was very easy. Not hard at all. I understand that I'm increasing the volume next week, but can I also add 5 lbs?

Thanks for the help.

[Terry Monk]

Only my opinion, but I've done this routine and so here's my advice:

1) Yes, substitute, but not seated - works different area than the intended muscle. Leg press? Sure.

2) Do as many as you can. You'll work your way up. I'd skip the pulldown altogether.

3) Yes.

Good luck. Remember, just my opinion. Take it for what it's worth = exactly nothing. ha!

[slimsaw00]

Originally Posted by ParanoidAndroid

started ABBH today, really liked it. A couple questions though:

1) tommorow I have to do standing calf raises ans front squats in a giant set. Problem is, I only have one squat rack, and I calf-raise way more than I can front squat I don't want to be constantly adding/taking off plates. Can I sub the in something elde for the calf raises(leg press calf raise, seated calf raise)?

2)Day 4 calls for 5 sets of 10 chinups. I'm not sure I can get that for 10 sets. Do I do as many chinups as I can, than use the pulldown, or do I use only the pulldown?

3)today's 10x3 bench press was very easy. Not hard at all. I understand that I'm increasing the volume next week, but can I also add 5 lbs?

Thanks for the help.

1) I substituted seated calf-raises, simply for convenience at the gym I go to. The calf raise machine is right next to the squat rack.

2) Hmm. . . this is where it gets a little tricky. My gym also has an assisted pullup/dip station. So that's what I used. I might use a chinup grip on a lat pulldown right from the get-go. *That's a tough one, I hope others chime in.*

3) If 10x3 was easy, you didn't use proper loading. I'm not all into percentages and what not, but ideally it should at least be challenging. . .especially in the later sets. Yeah definitely increase the load, even with the increase in volume. I did during my first ABBH run, simply because I was gaining strength at quite a fast rate.


*My two cents*

-Matt

[ParanoidAndroid]

awesome. Thanks GR and Matt.

re the 10x3, it calls for 80 of 1RM. my 1RM=136. I was doing 135. So I guess I'll be adding 5, maybe 10 lbs to the bar.

[Chad Waterbury]

Originally Posted by ParanoidAndroid

started ABBH today, really liked it. A couple questions though:

1) tommorow I have to do standing calf raises ans front squats in a giant set. Problem is, I only have one squat rack, and I calf-raise way more than I can front squat I don't want to be constantly adding/taking off plates. Can I sub the in something elde for the calf raises(leg press calf raise, seated calf raise)?

2)Day 4 calls for 5 sets of 10 chinups. I'm not sure I can get that for 10 sets. Do I do as many chinups as I can, than use the pulldown, or do I use only the pulldown?

3)today's 10x3 bench press was very easy. Not hard at all. I understand that I'm increasing the volume next week, but can I also add 5 lbs?

Thanks for the help.

1. You have 60s to add/drop plates from the bar. For standing calf raises simply add load to the barbell and perform them while standing on the floor (ie, perform a calf raise with a bb across your upper back and you raise up on your toes while standing on the floor).

2. Do as many sets as you can with the chins. Once you can't complete 10 reps, switch to the lat pulldown.

3. 10x3 should not be easy. If it's easy, the load is too light. Next time, add 5-10% load to the bar. The perfect load forces you to be at/near failure on the last rep of the last set.

[ParanoidAndroid]

thanks Chad!

[Terry Monk]

Holy smokes! Talk about getting the info right from the horse's mouth. Jeez, how do you rate android? hahahahaha! That's great that Chad takes time to post for you.

[ParanoidAndroid]

Originally Posted by gymrat

Holy smokes! Talk about getting the info right from the horse's mouth. Jeez, how do you rate android? hahahahaha! That's great that Chad takes time to post for you.

I know, great customer service was one of the reaosns I bought the book. It's also one reason this site kicks ass.

1 more question if anyone sees this(last one, I promise)

Can I do sumo deadlifts instead of conventional. I want to focus on strengthening my posterior chains and sumos hit my legs harder than conventionals.