So - based on the meet performance or lack thereof I’m developing a new plan, working around the equipment at the gym.
Limit pulling. I’m too much of a back squatter to pull all the time. Going into the comp I wasn’t sure if my back had recovered enough. So speed deads will be 6-10 singles up to 70% max possibly with bands if I can figure out how to make that work without a rack. Those work really well for me.
Spend a LOT of time in the hole on squats. More reps, varying heights - slightly above parallel for CNS overload and slightly below for strength. My ass literally needs to be stronger. Lunges, step-ups and Ukrainian squats will be part of the program as a regular thing.
Bench a lot. More reps and more full range reps, heavier. Practice the pause. Higher rep lockout work abut 3 inches off the chest. Triceps extensions and bring the right side up. Lay some more muscle down across the shoulder blades.
Gain 10 lbs at least.
I intend to gain at least 20 lbs on all lifts before March.
Bench a lot. More reps and more full range reps, heavier. Practice the pause. Higher rep lockout work abut 3 inches off the chest. Triceps extensions and bring the right side up. Lay some more muscle down across the shoulder blades.
Gain 10 lbs at least.
I intend to gain at least 20 lbs on all lifts before March.[/quote]
Skid, your bench program sounds very intriguing. Can you describe the 3" lockout part of the program. I also am intrested in how you plan to do the shoulder work.
If you are working on your right side are you left handed?
Bench a lot. More reps and more full range reps, heavier. Practice the pause. Higher rep lockout work abut 3 inches off the chest. Triceps extensions and bring the right side up. Lay some more muscle down across the shoulder blades.
Gain 10 lbs at least.
I intend to gain at least 20 lbs on all lifts before March.
Skid, your bench program sounds very intriguing. Can you describe the 3" lockout part of the program. I also am intrested in how you plan to do the shoulder work.
If you are working on your right side are you left handed?[/quote]
Well - given that I stalled about 3" above the chest in comp, that is my weak point in the changeover from chest-pushing to tricep-pushing. So rather than work 2 boards and floor press, I need to work 1-1/2 board and elevated floor press.
I’m right handed and have many of the same issues as soldog. My upper pec and trap are not doing their jobs of bringing the shoulder in and stabilizing it. The teres muscles are weak too - all due to mouse/computer work. It’s much better than it was, but needs more work. the speed bench at 130 was helping, but I need to raise the weight while keeping form. Fewer reps but more sets.
[quote]j_willy3 wrote:
Got it. Were you doing the board work with a standard 2x?
I think I’m having some of the same trap/pec weakness, as well as the same sticking point.[/quote]
Usually 2x6’s are used, to spread out the pressure. 2x4 can separate your ribs from your sternum when the weight gets heavy enough. Not that I’m at that point or even close. That’s just my guess as to why 2x6’s are de rigeur for that.
But I was actually using and old, sectioned up 6" diameter foam roller. I liked the way it absorbed the force of the bar. I cut it down to 4" width and a foot long and that worked well being held to my chest with a jumpstretch miniband.
[quote]skidmark wrote:
I’m right handed and have many of the same issues as soldog. My upper pec and trap are not doing their jobs of bringing the shoulder in and stabilizing it. The teres muscles are weak too - all due to mouse/computer work. It’s much better than it was, but needs more work.[/quote]
Dude - if you weren’t an ectomorph and me an endomorph we could be twins…
I will follow this program with much interest.
BTW, I may be noticing that scapular winging you talk about. What do you notice and when do you notice it?
[quote]soldog wrote:
skidmark wrote:
I’m right handed and have many of the same issues as soldog. My upper pec and trap are not doing their jobs of bringing the shoulder in and stabilizing it. The teres muscles are weak too - all due to mouse/computer work. It’s much better than it was, but needs more work.
Dude - if you weren’t an ectomorph and me an endomorph we could be twins…
I will follow this program with much interest.
BTW, I may be noticing that scapular winging you talk about. What do you notice and when do you notice it? [/quote]
That I can’t keep my shoulder blade in place - it starts to creep to the outside and my shoulder travels forward to give the tricep better leverage. Only works to a point, though. On bench and other pressing movements where the blade MUST stay in place for the long head of the triceps to do it’s work properly.
[quote]soldog wrote:
skidmark wrote:
I’m right handed and have many of the same issues as soldog. My upper pec and trap are not doing their jobs of bringing the shoulder in and stabilizing it. The teres muscles are weak too - all due to mouse/computer work. It’s much better than it was, but needs more work.
Dude - if you weren’t an ectomorph and me an endomorph we could be twins…
I will follow this program with much interest.
BTW, I may be noticing that scapular winging you talk about. What do you notice and when do you notice it? [/quote]
If an ectomorph and an endomorph have the same measurements how do you tell which is which?
I read about some guys using towels instead of boards-same idea as your foam roller. They rolled the towel into a jelly roll shape. When they used more then 1 towel they just rolled them together.
You’re a strong SOB for 180 lbs. Your traps can’t be weak given what you can clean.
Great analysis on your recent meet performance. Spot on with some really interesting insight as always.
What accessory work are you going to use to build muscle across the shoulder blades? I ask because I have the same problem keeping my blades in tight when the weight gets heavy.
[quote]mday wrote:
Great analysis on your recent meet performance. Spot on with some really interesting insight as always.
What accessory work are you going to use to build muscle across the shoulder blades? I ask because I have the same problem keeping my blades in tight when the weight gets heavy.
[/quote]
I favor wide grip pendlay rows, inclined chest supported rows and higher rep db rows. I’m also going to be rotating in powercleans and high pulls which have a strong trap/midback activation on lower body day.
2008-9-18
Bench
Full range w/u - all paused
95x10
135x5
185x5
225x3
1-board manpon
245x2,1 (nothing in the tank after that)
Full range paused
185 5x5
Various triceps crap
a lot x a lot
Just as on my assistance day, can’t get the top end weights today. The strength is there, I just can’t express it. I popped an easy 255 paused single before the comp, but I don’t think I could do it now.
I’m going to concentrate on rep work the rest of the week until the CNS barrier is gone. Look Like Tarzan, Play Like Jane day.
