Brotherhood of Iron 2.0

Training Bodybuilding
1821

[quote]jstines wrote:
Hit the gym a little bit ago for shoulders and arms. My overhead pressing is sorry…

[b]1. DB alternating shoulder press
40’s x8
45’s x8
50’s x8

  1. BB Standing Military press
    95 x6
    115 x6
    125 x4 - These just did not feel right. I’ll have to work on my form or maybe switch to push presses here.

3a. DB Side Raise
20’s x6 x3

3b. DB front Raise
20’s x6
15’s x6 x2

4a. Straight BB curl
65 x8
85x6
85 x8
95x5

4b. Decline CGBP
135 x8
155 x8
186 x6 x2

5a. DB Hammer Curl
30’s x8 x3

5b. Skull Crushers
75 x8 x3[/b]

Arms got a great workout, but my shoulders suck a fat one. Definitely need to spend some time bringing them up to par. [/quote]

Do the militaries seated and in the smith (from chin level up to 2/3 of ROM if you want to keep doing delts with tris… Or do 'em on their own day with traps and calves/abs or whatever, then go all the way to lockout.) Seriously. I had trouble with those, too. Same for standing DB presses.
The balance and low back issues aren’t worth it, especially since you’ll have to use less weight and will end up with smaller delts…

DB Presses also seated (in case you do them standing) and why on earth would you alternate those ? :wink:
You can do that, of course, but imo just do them the normal way and really focus on incresing your poundages.

Smith BTN presses from ear-level also work well.

1822

[quote]Cephalic_Carnage wrote:

Do the militaries seated and in the smith (from chin level up to 2/3 of ROM if you want to keep doing delts with tris… Or do 'em on their own day with traps and calves/abs or whatever, then go all the way to lockout.) Seriously. I had trouble with those, too. Same for standing DB presses.
The balance and low back issues aren’t worth it, especially since you’ll have to use less weight and will end up with smaller delts…

DB Presses also seated (in case you do them standing) and why on earth would you alternate those ? :wink:
You can do that, of course, but imo just do them the normal way and really focus on incresing your poundages.

Smith BTN presses from ear-level also work well.[/quote]

I will definitely put the Smith machine to use for the Military presses and go for weight progression on the DB presses. Thanks for the input!

What is a Smith BTN press? Is that like a top partial shoulder press?

1823

BTN = behind the neck

1824

[quote]josh86 wrote:
BTN = behind the neck[/quote]

It seems so obvious now that you point it out. I must have been on a carb high from Surge.

1825

[quote]jstines wrote:
Cephalic_Carnage wrote:

Do the militaries seated and in the smith (from chin level up to 2/3 of ROM if you want to keep doing delts with tris… Or do 'em on their own day with traps and calves/abs or whatever, then go all the way to lockout.) Seriously. I had trouble with those, too. Same for standing DB presses.

The balance and low back issues aren’t worth it, especially since you’ll have to use less weight and will end up with smaller delts…

DB Presses also seated (in case you do them standing) and why on earth would you alternate those ? :wink:

You can do that, of course, but imo just do them the normal way and really focus on incresing your poundages.

Smith BTN presses from ear-level also work well.

I will definitely put the Smith machine to use for the Military presses and go for weight progression on the DB presses. Thanks for the input!

What is a Smith BTN press? Is that like a top partial shoulder press?[/quote]

Just to play devil’s advocate to what CC suggested about switching to smith machine presses, you could just keep banging away at the OHPs until you get good at them. And like you suggested, switch to push presses when you want to increase the weight.

However, doing seated presses in the smith machine like CC suggested does create a great pump in your shoulders. I would suggest doing a little bit of everything.

Personally, I’m not a fan of the smith machine anyways so I wouldn’t use it. Not to mention there isn’t one in my gym anyways. I’ve switched to “unsupported” on all of my overhead pressing movements. You can’t go as heavy as supported or seated but there is just something about trying to push the iron over you head with no support.

On a completely unrelated note, I’m bored as f*ck at work today. Only 3 more hours to go! good times…

1826

Lucky bastard, I have 5 hours left…

1827

What do they pay y’all for!!! I’m telling.

1828

[quote]bugeishaAD wrote:
What do they pay y’all for!!! I’m telling.[/quote]

You’ll keep your whore mouth shut!

1829

[quote]jstines wrote:
Arms got a great workout, but my shoulders suck a fat one. Definitely need to spend some time bringing them up to par. [/quote]

Sounds like we’re in the same boat then. My shoulders are beyond pathetically weak. Who else do you know that can rackpull close to 700lbs from the knees, and can hardly military press 135?

It ain’t right I tells ya!

1830

[quote]Vegg wrote:
jstines wrote:
Arms got a great workout, but my shoulders suck a fat one. Definitely need to spend some time bringing them up to par.

Sounds like we’re in the same boat then. My shoulders are beyond pathetically weak. Who else do you know that can rackpull close to 700lbs from the knees, and can hardly military press 135?

It ain’t right I tells ya![/quote]

Let me ask, do you have freakishly long arms like I do?

1831

[quote]bugeishaAD wrote:
What do they pay y’all for!!! I’m telling.[/quote]

I get paid to do some creative shit, take 1.5 hour lunch breaks to go to the gym and spend the other half of my day eating or cleaning up after myself after eating. It’s an OK deal :stuck_out_tongue:

1832

[quote]josh86 wrote:
Lucky bastard, I have 5 hours left…[/quote]

Lucky bastard? Yeah, coming from the guy who can wear flip flops year round. Coming from the guy who doesn’t own a snow shovel or snowblower. Coming from the guy who doesn’t have to worry about wind chill temps below 0 degrees.

You know what, you shut your whore mouth too! haha

1833

[quote]dre wrote:
Vegg wrote:
jstines wrote:
Arms got a great workout, but my shoulders suck a fat one. Definitely need to spend some time bringing them up to par.

Sounds like we’re in the same boat then. My shoulders are beyond pathetically weak. Who else do you know that can rackpull close to 700lbs from the knees, and can hardly military press 135?

It ain’t right I tells ya!

Let me ask, do you have freakishly long arms like I do?[/quote]

Now that I think about it, they are kind of monkey-like.

1834

Vegg, I’m pretty curious to see what you look like considering your strange strength imbalances. Any pictures planned soon?

1835

[quote]Vegg wrote:
dre wrote:
Vegg wrote:
jstines wrote:
Arms got a great workout, but my shoulders suck a fat one. Definitely need to spend some time bringing them up to par.

Sounds like we’re in the same boat then. My shoulders are beyond pathetically weak. Who else do you know that can rackpull close to 700lbs from the knees, and can hardly military press 135?

It ain’t right I tells ya!

Let me ask, do you have freakishly long arms like I do?

Now that I think about it, they are kind of monkey-like.[/quote]

I think that means you’ve got good leverage for pulling but it sucks when it comes to arm size and shoulder size. Atleast that’s true for me. My arms are shit and my shoulders suck.

1836

At least you long-armed guys have a legit reason. I’m 5’ 10" with a 34 sleeve in a dress shirt, so basically, I am completely average in proportions. I have no idea why my pressing is so lacking, but it is. I’ll just keep training the shit out of pressing moves and see if I can’t turn that all around

1837

Edit: Directed at bug

Tell you what… I’ll post pictures after my summer cut. :stuck_out_tongue:

Seriously, I look pretty damn average right now.

As for the strength imbalances, I haven’t even been training for a year yet, and my back just seems to be piling on strength. Also, I only started overhead pressing about 2 months ago.

1838

I see. Well damn dude, if you ever get a video of that insane rack pull I’m sure all of us would love to see. I’m struggling repping out in the mid 500’s from just below the knee… can’t imagine getting that to 7+ plates.

1839

[quote]bugeishaAD wrote:
I see. Well damn dude, if you ever get a video of that insane rack pull I’m sure all of us would love to see. I’m struggling repping out in the mid 500’s from just below the knee… can’t imagine getting that to 7+ plates.[/quote]

Yeah, for sure. Just need to let this weird collarbone/shoulder issue heal up and find a camera. I’ll probably go for it in 3-4 weeks.

1840

Hey homies, good to see the awesome work still going on these last few days (especially bug…seriously insane gains you’re making).

Ran a couple miles today for the first time in about 18 months or so, wow. Just wow. I need work in that department. I know it’ll come back to me fast though.

On a happy note, I went to the not-so-local MEPS in my area, and totally killed the AZVAB, so it looks like I can potentially do anything I want in the Marines. Just gotta work on that running now. Planning on pullups, pushups and crunches tomorrow. A lot of them.