Updating for Sunday.
[quote]WolBarret wrote:
(Figure out a way to work my neck from side to side)[/quote]
Then you’re working traps, so deadlifts, shrugs, but deadlifts mostly (that’s your “more to traps than shrugs” exercise).
[quote]
Triceps
Dips: Works everything, a staple
Close Grip Bench: Tricep power
(Need more info so I could make my Triceps look good)[/quote]
Heavy board-presses, nothing beats them.
[quote]DragnCarry wrote:
WolBarret wrote:
(Figure out a way to work my neck from side to side)
Then you’re working traps, so deadlifts, shrugs, but deadlifts mostly (that’s your “more to traps than shrugs” exercise).
Triceps
Dips: Works everything, a staple
Close Grip Bench: Tricep power
(Need more info so I could make my Triceps look good)
Heavy board-presses, nothing beats them.
[/quote]
My neck’s tight, so I’m wanting to do neck work like bridges and weight neck turn. Especially side to side.
I need more extension work than I need pressing, but I’ll keep boards in mind.
If you do sit-ups on a slant board hold a weight to your forehead, so your neck is carrying most of the pressure to strengthen your neck.
[quote]WalkingGunShow wrote:
if you do sit-ups on a slant board hold a weight to your forehead, so your neck is carrying most of the pressure to strengthen your neck.[/quote]
I like that. Good post.
[quote]WolBarret wrote:
My neck’s tight, so I’m wanting to do neck work like bridges and weight neck turn. Especially side to side.[/quote]
How does that help? Because the weight stretches it more? You can get weighted head-bands - that look AWESOME. I’ve tried doing neck work with bands but shave your head first.
If your neck is tight the old golf-ball massage every night is probably your best bet. It’s not fun though.
Pressing is extension work, it’s just not isolation work and board-presses aren’t full ROM. But I’m yet to meet a powerlifter without triceps size or strength.
[quote]DragnCarry wrote:
WolBarret wrote:
My neck’s tight, so I’m wanting to do neck work like bridges and weight neck turn. Especially side to side.
How does that help? Because the weight stretches it more? You can get weighted head-bands - that look AWESOME. I’ve tried doing neck work with bands but shave your head first.
If your neck is tight the old golf-ball massage every night is probably your best bet. It’s not fun though.
I need more extension work than I need pressing, but I’ll keep boards in mind.
Pressing is extension work, it’s just not isolation work and board-presses aren’t full ROM. But I’m yet to meet a powerlifter without triceps size or strength.
[/quote]
Explain this golf ball massage. It better not be sexual.
Well, lifted and did my burpees. 45 mins till I do another set of burpees. I like my M-W-F training routines, but I need coordinate my T-Tr-Sat routines.
[quote]WolBarret wrote:
Explain this golf ball massage. It better not be sexual.
[/quote]
It would be for some people. You get a golf-ball and you roll it around your neck quite hard. Pay attention to all the knots, which will hurt like hell. Go all the way from your shoulders up to the base of your skull (occipital notch).
I find a vigorous massage better than a slow one for working out the knots, but experiment. Start with a tennis ball if you’re too tender for a golf ball.
Or pay a good sports masseur to do it. You can follow up with the golf-ball at home, for that happy ending.
Payment? lol Golf ball it is.
Deep cut in my hand so I couldn’t deadlift. Did Front squats and shoulder presses instead.
Went home. Did boxing and burpees.
I can’t train at 7pm anymore. The music and the people are getting on my nerves. I’ll train at 7am instead or maybe 2am. Or maybe 3pm so I can dodge everybody.
Thursdays program:
Shrugs^^
Lat raises
Rear raises ^^
Heavy Curls ^^
Wrist roller
Iso Curls ^^
Dips ^^
Prone Skull crushers ^^
Reverse curls ^^
Lat pull downs ^^
pullovers
Incline sit ups ^^
Ab roller
Side Bend ^^
Oblique Twists
Be damned if I do all of these. I’ll probably take 2 from each and then take one from each of the ab related workouts.
Mushrooms 3 ounces per week
Yogurt 1 cup per day
Turkey Breast
Tomato 3-4 servigns per week with olive oil
spinach: 18 ounces per week
Pumpkin: 1/2 cup 3-4 times a week
Blueberry 1 cup a day
Olive Oil 3 table spoons a day
Broccoli 1 cup a day
Gym is closed. So I’ll do some stuff on Saturday. Not sure what. I know I’m doing back, Tris, Delts, Bis, and Abs.
And here’s my pic.
Saturday
Run for warm ups
5x25 Sprints
Run for cool down
After 5 pm
Burpees
Boxing
Medicine Ball Slams
Lunges
DO NOT STOP. I need to keep my momentum. I slow down, it gets harder to rev back up.
Gym time
Dips
Pull ups
Side Laterals
Shrugs
Prone Skull Crushers
Heavy Curls
Wrist Roller
Incline Sit ups
I think I’m set up. I need some oblique work though. Side Bends.
Trained in the morning and went well. Gonna sleep early and lift in the morning. And then I got sky diving.
Wednesday Night
Dead lift 5x5 plus the max outs I did
Front Squat 5x5
Dumbbell Shoulder Press 5x10
Boxing and Burpees.
Thursday Morning
HOUSE RULES
Sets of Burpees and Boxing per hour.
Trainiing Ideas:
Monday: Heavy lifting. 5x5 rules. Start heavy. All sets.
Wednesday: Heavy Lifting. First two sets heavy. 5x5 Rules
Friday: Light to Heavy progression. 5x5 rules. First set.
Tuesday:Supersets
Thurs:Super Sets
Saturday: Super sets
Sunday:
Monday
Snatches 8x3(LIGHT WEIGHT! DON’T BE A DOUCHE)
Squats 5x5(1x10 at the end)
Bench 5x5(1x10 at the end)
Bent Over Rows 5x5(1x10 at the end)
Wed
Snatch 8x3(KEEP IT LIGHT)
Deadlift 5x5(1x8 Feeder set)
Front Squat 5x5
Dumbbell Overhead press 5x5 /T-Bar Row 5x10(SuperSets!!!)
Fri
Snatch Warm ups
Squats 5x10
b-rows 5x5
Incline bench 5x8
bump because i like how this is going so far
