Oh sorry about that, but glad to hear the shoulder is good!
Where are you weak, lockout, off the chest, transition?
[quote]mrodock wrote:
Oh sorry about that, but glad to hear the shoulder is good!
Where are you weak, lockout, off the chest, transition?[/quote]
Im not sure where im weakest. Id say 4-5 inches of the chest if anything.
I was cycling threw boards a few months ago. They helped a little, they brought me 10 lbs. on my bench, but progress stopped after a few months.
My plan is to do 3 weeks of pushups, and then go into my old westside routine for a little while (back to boards).
Ah, alright. I retract my previous post (well, mostly).
Are you doing any lower trap-specific work?
[quote]BlackLabel wrote:
mrodock wrote:
Oh sorry about that, but glad to hear the shoulder is good!
Where are you weak, lockout, off the chest, transition?
Im not sure where im weakest. Id say 4-5 inches of the chest if anything.
I was cycling threw boards a few months ago. They helped a little, they brought me 10 lbs. on my bench, but progress stopped after a few months.
My plan is to do 3 weeks of pushups, and then go into my old westside routine for a little while (back to boards).[/quote]
I see.
Do you have anyone that is a really good bencher that can take a look at your technique?
I think this is a really good article if you haven’t seen it: www.ironaddicts.com/forums/showthread.php?t=14434
[quote]mrodock wrote:
BlackLabel wrote:
mrodock wrote:
Oh sorry about that, but glad to hear the shoulder is good!
Where are you weak, lockout, off the chest, transition?
Im not sure where im weakest. Id say 4-5 inches of the chest if anything.
I was cycling threw boards a few months ago. They helped a little, they brought me 10 lbs. on my bench, but progress stopped after a few months.
My plan is to do 3 weeks of pushups, and then go into my old westside routine for a little while (back to boards).
I see.
Do you have anyone that is a really good bencher that can take a look at your technique?
I think this is a really good article if you haven’t seen it: www.ironaddicts.com/forums/showthread.php?t=14434
[/quote]
No, actually I dont. But ive fixed it up alot in the past few months. I use the arch, tuck my elbows, keep my back tight etc.
Thanks for that article, it reminded me of some things I forgot. But one point it made is to have strong lats, which I dont. And thats why Im gonna be focusing more on pullups/rows and dips threwout these next few weeks.
[quote]Flow wrote:
Ah, alright. I retract my previous post (well, mostly).
Are you doing any lower trap-specific work?[/quote]
No I am not. What kind of lift do you reccomend?
I was warming up with squats today and got kicked out bye one of the head sports coaches, because there was no track coach in there to supervise us.
Im just gonna relax until monday, and hopefully the weight room will be open over spring break.
[quote]BlackLabel wrote:
Flow wrote:
Ah, alright. I retract my previous post (well, mostly).
Are you doing any lower trap-specific work?
No I am not. What kind of lift do you reccomend?[/quote]
Lower trap work is great for every lifter. In general, pulling your shoulder blades down AND back in any pull you do will hit the low traps well.
That said, something very specific to them that I like:
Dumbbells work great for it. That exercise is something you’d want to do for 2 sets after an upper body workout. Just once a week can make a difference. It’s a proactive thing to do when trying to keep shoulders healthy.
My shoulders were getting really achey after overhead pressing, but, now that I started doing lower trap work, the ache has gone away.
[quote]Flow wrote:
BlackLabel wrote:
Flow wrote:
Ah, alright. I retract my previous post (well, mostly).
Are you doing any lower trap-specific work?
No I am not. What kind of lift do you reccomend?
Lower trap work is great for every lifter. In general, pulling your shoulder blades down AND back in any pull you do will hit the low traps well.
That said, something very specific to them that I like:
Dumbbells work great for it. That exercise is something you’d want to do for 2 sets after an upper body workout. Just once a week can make a difference. It’s a proactive thing to do when trying to keep shoulders healthy.
My shoulders were getting really achey after overhead pressing, but, now that I started doing lower trap work, the ache has gone away.[/quote]
I will definitley do that. Im a little confused tho, do you just raise the dumbell, or do you do some sort of fly, lol.
Weeks 1 & 2
Monday/ME deadlift & squat
deadlift
squat
GHR
GM’s
Tuesday/RE upper body
CG 2 board bench
pushups
pullups
BB rows
Wednesday/off
Thursday/RE squat
squat
kettlebell swings
ABS
Friday/ME bench
CG 2 board
OH DB extension
dips
facepulls
Weeks 3 & 4
Monday/ME deadlift
Deadlift
rack pulls
GM’s
Tuesday/RE upper
Low pin press
weighted pushups
pullups
Wednesday/off
Thursday/RE squat
Front squat
Kettlebell swings
lunges
Friday/ME bench
low pin press
Kennely DB’s
Dips
Facepulls
Above is what I want to do after my 3 week expiriment.
Its gonna change, im gonna try and make it to be more simple. Whats diffrent is the added pullups and dips. And ive taken out the DE days and band work.
[quote]BlackLabel wrote:
Flow wrote:
BlackLabel wrote:
Flow wrote:
Ah, alright. I retract my previous post (well, mostly).
Are you doing any lower trap-specific work?
No I am not. What kind of lift do you reccomend?
Lower trap work is great for every lifter. In general, pulling your shoulder blades down AND back in any pull you do will hit the low traps well.
That said, something very specific to them that I like:
Dumbbells work great for it. That exercise is something you’d want to do for 2 sets after an upper body workout. Just once a week can make a difference. It’s a proactive thing to do when trying to keep shoulders healthy.
My shoulders were getting really achey after overhead pressing, but, now that I started doing lower trap work, the ache has gone away.
I will definitley do that. Im a little confused tho, do you just raise the dumbell, or do you do some sort of fly, lol.[/quote]
Put your chest on a bench set at a low incline (~30 degrees). Grasp Dumbbells with a ‘thumbs up’ grip. Lower the dumbbells to a hang below the incline bench. Raise the dumbbells in a ‘Y’ shape and pull your shoulder blades down and back as the dumbbells rise. Make sure you squeeze your shoulder blades down and back, and do this exercise with a slow temp. Something like 3 seconds up, 3 seconds down.
4-11-09
Track practice:
1 mile run
pushup/crunch circuit:
30 pushups
70 crunches
30 pushups
70 crunches
Threw something like 35’.
Weightroom:
Band assisted pullups (green band):
did something like 6 sets of 5.
Explosive pushups:
3x10
Sleeping seems more like a chore than anything latley, its been fucking near impossible this past weekend.
I couldnt get to sleep till 6 in the morning saturday night, and am yet to sleep tonight. Im not gonna squat today, ill make up for it on wednesday.
4-13-09 ME squat:
Squat:
135x5
185x5
225x3
275x1-add belt
315x1
Tweaked my lower back again. I almost dropped the 315, and was pretty pissed about that, and my back, so I just stopped.
Im gonna retry squatting next week at the school.
4-14-09
Practice:
1 Mile run
Pushup/crunch circuit
30 pushups
80 crunches
30 pushups
80 crunches
30 pushups
Running drills: 5 mins.
Im not really progressing on my shotput. Maybe threw 35’ at the most today.
2, 100 meter sprintes
1/2 mile warm jog
Weight room:
Warmed up w/ bent over BB rows.
Weighted pushups:
BWx10
BW+25x10
BW+45x10
BW+70x6
BWx12
Dips:
BWx5
BWx4
BWx3
BWx1
DB rows:
80x3x10
1-15-09
Track practice
1 mile warmup
Pushup/crunch circuit:
30 pushups
80 crunches
30 pushups
80 crunches
30 pushups
Running drills
Threw disk today. Got the basic spin down, probably made 80’ at the most. Going back today at 2:30 for some shotput, I think ill try gliding today.
1/2 mile warm down
On a side note, I have 3 fucking blisters all on my right foot. Its making running a bitch.
4-16-09
Track practice:
1 mile warmup
Running drills
Hills (steep incline):
5x4, 2 minute rest inbetween
3x4 backwards 2 minute rest inbetween
Only got to do 3 or 4 throws, my form got MUCH better, as my coach video taped me yesterday throwing and saw my week point. I have to use my hips alot more, and finish out my throw.
Went to the weightroom and coach made me bench…
CG 2-board:
135x5
185x3
225x2
265x0
Then went to the park with some friends, played football/ basketball for a few hours, and in the middle of this just randomley started lifting logs, gave me a pretty good workout.
4-16-09 PM session:
Facepulls:
6x10 with micro mind band
Pullups: Green band assistance
5
5
10
Light band
5
Green band
6
Neutral grip pushups w/ dumbells (extra ROM):
10
10
10
Db flies:
20x10
40x3x10
4-17-09
Track practice:
1 mile warm up
Running drills
Threw disk today, did o.k.
Squat: All sets belted (because of my back)
135x5
185x5
225x3
275x2
315x1
345x1-PR
365x1-PR
GHR: BWx10
KB swing: 30 lbs.x 10
GHR: BWx10
KB swing: 50 lbs. x5
GHR: BWx10
KB swing: 70 lbs x10
Ive done both 345 and 365 in wraps before, but never Raw. So, good PR. Hopefully I can go for 375 in a few weeks.