Cable Bulgarian Goblet Split Squats test complete; Dual Cable UCV Raise and Lat rows done, also.

I enjoyed the machine today quite a bit. I was able to do more exercises than I did yesterday.

The Bulgarian Split squat using the cable machine is possible with good force direction when holding each cable handle together at the upper chest, with the pullies set down but as close in as reasonable. There is an outward force on each cable but they offset each other. The body does move forward somewhat during the squat, so the the force changes to a slight angle in the forward most and backward most positions, but it’s no big thing.

There is intense pressure on the leg of course, which is superb. It’s a balancing act between what is the best weight to push the limit of strength but only when true form is used. I am switching my rep range up from 6-12 and going down to 4-10. That way I can sneak into the ‘strength’ range of reps, and slightly out of the hypertrophy range. Truthfully, it’s really pushing myself instead of trying to and maybe waiting too long to increase weight when reaching 11 or 12 reps. I can back off that aggressiveness later. As long as I’m doing something for now it’s 6 of one 1/2 dozen of another.

Consistency. That’s key. Today’s an easy day, a day I want to be in that strength room working out. I am not tested today in that mental respect.

Dual Cable UCV Raise: I did what Jeff Cavalier says: I set the flat bench pointing to the machine, the end in between the pulleys. It’s important to have the pulleys low. I set the weight at about 20 pounds each. I do an underhand grip and lay down on the bench with the head furthest away from the machine. I pull both handles in an arc which angles across each other above the head. This flexes the upper chest significantly. I rotated which hand goes over the top each time. Maybe it matters. Note: Key part Jeff mentions: do not let the chest cave at the end of the rep. Keep it out. This exercise is somewhat like the incline dumbbell bench press but the cable allow a different direction of force, one emphasized by Jeff Cavalier frequently when discussing chest development: Force while crossing the chest, so that the middle chest is flexed maximally.

The lat exercise I did is similar to Jeff Cavalier’s standing cable single arm lat exercise. I do this but sitting on a bench and working both arms, plus most important difference is the arms bend and I end up in a row position at the end. Jeff’s is standing, which is a useful position for athletic training, uses a single arm, and that arm does not bend much. They are significantly different exercises. I liked what I did.

For lats on cables, Jeff recommends the exercise above, but also rocking pull-downs, which he uses a bar and one cable. . That can be done with two cables, I say. I can so this with two cable and focus alternative on the sides. Keep tucked into the said is important. Shoulder blades together and down the whole time, just like pull-ups.