Bis - sure thing.
Back - try self-assisted chins. Set a bench a bit behind where you stand, so you can self-assist to "up" with your toes, but lower unassisted, or just stabilizing with your toes on the way down. WAY better than lat pull downs. Use a slow count for the negatives. Eventually you'll be able to do full sets of chins. That's how I taught myself to do chins. Took me three years (okay, and dropping 30-40 lbs helped LOL!) but I was 38 and obese when I started.
Try close grips for the 5x5, pushdowns for the 3x8. Try one-armed lat pulldowns, they're interesting. I really prefer them to ordinary lat pulldowns.
One-arm dumbbell rows are a very underappreciated movement - my husband literally built his back doing them, and he does weighted chins, too. He's forty-two and unassisted, and he cranks out 3x8 sets of weighted chins with a forty-five strapped onto a belt, and one-arm dumbbell rows with 120lb dumbbells. If he can do it, so can you. Maybe not tomorrow, but still.
OH - start with the 5x5 stuff; 3x8 comes after the heavy compounds. If you want to do a third, do 2x12 for a pump at the end. Read Thibaudeau's "three ways to get big" for more on this sets and reps combo. I reference it in Baby Got Back, near the top of the article.
5x5 barbell shoulder press is fine, but trust me on the Olympic bar corner presses - they're awesome, you will love what they do and how they feel. This is another Thibaudeau movement. There's a link to it in my shoulder module on my blog as well.
(You can use the rear delt raises as a shoulder warmup if you like. Face pulls work well for this purpose also)
Back - try self-assisted chins. Set a bench a bit behind where you stand, so you can self-assist to "up" with your toes, but lower unassisted, or just stabilizing with your toes on the way down. WAY better than lat pull downs. Use a slow count for the negatives. Eventually you'll be able to do full sets of chins. That's how I taught myself to do chins. Took me three years (okay, and dropping 30-40 lbs helped LOL!) but I was 38 and obese when I started.
Try close grips for the 5x5, pushdowns for the 3x8. Try one-armed lat pulldowns, they're interesting. I really prefer them to ordinary lat pulldowns.
One-arm dumbbell rows are a very underappreciated movement - my husband literally built his back doing them, and he does weighted chins, too. He's forty-two and unassisted, and he cranks out 3x8 sets of weighted chins with a forty-five strapped onto a belt, and one-arm dumbbell rows with 120lb dumbbells. If he can do it, so can you. Maybe not tomorrow, but still.
OH - start with the 5x5 stuff; 3x8 comes after the heavy compounds. If you want to do a third, do 2x12 for a pump at the end. Read Thibaudeau's "three ways to get big" for more on this sets and reps combo. I reference it in Baby Got Back, near the top of the article.
5x5 barbell shoulder press is fine, but trust me on the Olympic bar corner presses - they're awesome, you will love what they do and how they feel. This is another Thibaudeau movement. There's a link to it in my shoulder module on my blog as well.
(You can use the rear delt raises as a shoulder warmup if you like. Face pulls work well for this purpose also)
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