[quote]LittleStrick wrote:
I’ve never thought about that on MP either. Trying to remember my form, and the feel of the rep, I think I do that naturally, to a degree. I know they pinch when I start pressing.[/quote]
It seems that I spend much of my day trying to remember to pull my scaps back and down, especially when working on the computer…
Nice work on the scap retraction…
scap band pull aparts might help more…
kmc
[quote]kmcnyc wrote:
Nice work on the scap retraction…
scap band pull aparts might help more…
kmc[/quote]
Thanks kmc - what kind of range of motion for a “scap band pull apart”? I assume you would hold the band at arms length in front of you to start but how far would you suggest to pull apart.
try these two videos…
here is matt croc doing some…
I like the behind the neck version
kmc
[quote]kmcnyc wrote:
try these two videos…
here is matt croc doing some…
I like the behind the neck version
kmc[/quote]
An interesting and uncomfortable variation for me is having the hands down around the waist.
[quote]kmcnyc wrote:
try these two videos…
here is matt croc doing some…
I like the behind the neck version
kmc[/quote]
Thanks kmc - those belong up in the mobility for old farts thread.
Took a short ride around the neighborhood this evening, road ride not a trail ride. 30 minutes just over 4 miles felt stronger going up hill today.
I experimenting with becoming a Biotest whore. Tried the Low-Carb Metabolic Drive protein today and the Surge post-workout recovery stuff and have been belching it ever since. Doesn’t taste too bad the first time but it gets old after an hour or two. Also started on the new anti-inflammatory stuff Curcumin 500 hoping to cut down on the Aleve and Excedrin Xtra-strength.
I must say that the ZMA and Z-12 I’ve been taking for a couple of months have helped me sleep better.
I’m hoping that adding couple of protein shakes a day will help me replace some the potato chips I usually snack on so I can lose the belly fat while getting stronger on this 5-3-1 program.
Things are looking good soldog.
I hear you on the shoulder issues. I do the same thing with setting up my overhead press by keeping tight. Lately I’ve changed up my shoulder warm-up. I used to do a ton of band pull aparts and face pulls. Lately I’ve been doing more light free weight warm ups, mostly YTWLs, side lateral raises and then some scap wall slides. I’m thinking I’ll add the band work back in and do them all.
Another trick I’ve learned to help keep me lifting is to do my shoulder warm-up on squat day as well. Some times I’ll end up with more shoulder pain the day after squats than after bench or overhead press. This has been especially helpful since the reps are higher than previously.
As for upping the weight, I’d say pick a max rep range (ie 20 or 25) and then once you hit that make a one time 10lb jump in weights.
[quote]Ruggerlife wrote:
Things are looking good soldog.
I hear you on the shoulder issues. I do the same thing with setting up my overhead press by keeping tight. Lately I’ve changed up my shoulder warm-up. I used to do a ton of band pull aparts and face pulls. Lately I’ve been doing more light free weight warm ups, mostly YTWLs, side lateral raises and then some scap wall slides. I’m thinking I’ll add the band work back in and do them all.
Another trick I’ve learned to help keep me lifting is to do my shoulder warm-up on squat day as well. Some times I’ll end up with more shoulder pain the day after squats than after bench or overhead press. This has been especially helpful since the reps are higher than previously.
As for upping the weight, I’d say pick a max rep range (ie 20 or 25) and then once you hit that make a one time 10lb jump in weights. [/quote]
Thanks rugger - I do the same warm-up routine every time I lift. I’m thinking I’ll add the pull-aparts and dislocates to my sequence. Do you get anything out of the wall slides? I’ve tried them in the past but never felt like they did anything for me.
[quote]soldog wrote:
Ruggerlife wrote:
Things are looking good soldog.
I hear you on the shoulder issues. I do the same thing with setting up my overhead press by keeping tight. Lately I’ve changed up my shoulder warm-up. I used to do a ton of band pull aparts and face pulls. Lately I’ve been doing more light free weight warm ups, mostly YTWLs, side lateral raises and then some scap wall slides. I’m thinking I’ll add the band work back in and do them all.
Another trick I’ve learned to help keep me lifting is to do my shoulder warm-up on squat day as well. Some times I’ll end up with more shoulder pain the day after squats than after bench or overhead press. This has been especially helpful since the reps are higher than previously.
As for upping the weight, I’d say pick a max rep range (ie 20 or 25) and then once you hit that make a one time 10lb jump in weights.
Thanks rugger - I do the same warm-up routine every time I lift. I’m thinking I’ll add the pull-aparts and dislocates to my sequence. Do you get anything out of the wall slides? I’ve tried them in the past but never felt like they did anything for me.[/quote]
You’re probably more flexible than me. 
I do them at the end of my warm-up and get a wicked pump from them (and the rest of the warm-up). My main goal is blood flow.
If you get nothing out of them, then there’s no point.
Your lifting partner is hairier than I am. Great military presses.
[quote]Ruggerlife wrote:
soldog wrote:
Ruggerlife wrote:
Things are looking good soldog.
I hear you on the shoulder issues. I do the same thing with setting up my overhead press by keeping tight. Lately I’ve changed up my shoulder warm-up. I used to do a ton of band pull aparts and face pulls. Lately I’ve been doing more light free weight warm ups, mostly YTWLs, side lateral raises and then some scap wall slides. I’m thinking I’ll add the band work back in and do them all.
Another trick I’ve learned to help keep me lifting is to do my shoulder warm-up on squat day as well. Some times I’ll end up with more shoulder pain the day after squats than after bench or overhead press. This has been especially helpful since the reps are higher than previously.
As for upping the weight, I’d say pick a max rep range (ie 20 or 25) and then once you hit that make a one time 10lb jump in weights.
Thanks rugger - I do the same warm-up routine every time I lift. I’m thinking I’ll add the pull-aparts and dislocates to my sequence. Do you get anything out of the wall slides? I’ve tried them in the past but never felt like they did anything for me.
You’re probably more flexible than me. I do them at the end of my warm-up and get a wicked pump from them (and the rest of the warm-up). My main goal is blood flow.
If you get nothing out of them, then there’s no point.
[/quote]
Could be I’ve never done them right…
[quote]ecogenx wrote:
Your lifting partner is hairier than I am. Great military presses.[/quote]
He’s a good boy - wondering just what the hell I’m doing working so hard…
8 July 2009
W=199, bf=17.2%, H20=57.7
Bike 10m, sh rehab, face pulls, pull aparts (mid, behind, low), YTWL
Sumo DL 135x5, 185x5
205x5, 240x5, 270x5
A “pick your battles” day along with “ain’t doin’ Jack” assistance…
no workout today, dog?
[quote]mcl wrote:
no workout today, dog?[/quote]
Nope - golfed yesterday afternoon with my son and got dehydrated. Then today I took him and a friend to the Colorado Renaissance Festival all day today. I’ll get back in the groove tomorrow and probably Monday and Tuesday as well to catch up.
Nice benchin’ soldog! Congrats on the PR. That wider grip looks a lot more natural and it seemed to give you better stability.
12 July 2009
W=199
Cycle 3 Week 1 Bench
Bike 10m, sh rehab, face pulls, pull aparts, ytwl
Bench 45x10, 65x10, 95x5
125x5, 140x5, 160x8 (PR reps +3)
BBB bench 100x10 5 sets
Dips 5/5/5/4/3 superset with
DB BO row 90x10 5 sets each arm
[quote]LittleStrick wrote:
Nice benchin’ soldog! Congrats on the PR. That wider grip looks a lot more natural and it seemed to give you better stability.[/quote]
you and DCA cheating with a u-tube preview! lol
Thanks!
Great job on the benches, SD!