Cheers! Does it have any other uses ? I originally thought it was a trap bar ( iv never seen a trap bar ) then i realised it is really small and has a different shape.
Itās a curl bar but can be used for a lot of other things with neutral grip.
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Ohhh cool guess i better do some bro curls with it then.
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Just a brief overview of what your warm-up should look like (or at least what Iāve found to be good)
First thing you want to do - or at least I like to do- are over-and-backs with a broomstick. Straight arms, chest up, no hurrying. 10-20 reps, to get the shoulders warmed up - again, do not hurry, we donāt want to injure ourselves here.
Second thing you want to do is to foam roll your upper and lower back and your lower body (basically everything that is easy to foam roll - something ike side delts are borderline impossible)
I have my girlfriend use a handheld foam roll for my smaller muscle groups but thatās really not necessary.
After that, briefly stretch. Just 5-10 seconds for each muscle, if something feels tight, stretch it twice (still only 5-10 seconds per stretch)
I have a couple of stretch complexes I like to use, but Iām kind of in a hurry here, remind me to write about them if you are interested
After that I would do some anterior reaches and leg swings (both back and forth and side to side) on lower body day.
Lastly, I like to do a couple of hanging leg raises, back extensions and pulldown abs before starting - and a pullover type stretch, but thatās hard to explain
On upper body day I would do some external and internal rotations in a pulley station (for rotator cuff) and after that I would do some light straight arm pulldowns, face pulls, tricep extensions and hammer curls in the pulley station.
I like to do all if those in a row for 1-2 revolutions, 10-15 reps per exercise. Again, really light stuff.
(Just attach a rope implement there and you can do them all without moving anywhere)
I do leg raises back extensions and pulldown abs here too. Doing those in your warmup could help you strengthen your core (and youād find it easier to brace)
All of that should take about 10 minutes, so itās quite quick.
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Thanks man!
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No problem dude
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What about press ups instead?
Looks good, Iām excited to see how you get on.
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Weird[quote=ācaesium32, post:730, topic:224849ā]
press ups instead?
[/quote]
I guess that could work[quote=ācaesium32, post:730, topic:224849, full:trueā]
What about press ups instead?
Looks good, Iām excited to see how you get on.
[/quote]
I never thought of pressups to be honest! Il consider though, to be honest im not the biggest fan of bodyweight exercises apart from pullups ( because i suck at them all).
Yeah i thought id just pick a program and do it (was getting tired of looking at upper lower splits, and this one seemed pretty good . Apart from the fact that next week has only one leg day ( i love training legs), mainly brcause my legs are stronger then upper body so i can lift more weightā¦ so i feel strong where as i feel like a weakling with upper body . ( this is good because legs are meant to be stronger, if they werent id be concerned.)
After a while il change it to two lower body a week and upper body instead of alternating between two lower one upper, two upper one lower.
That is kind of changing the program abit but since my preferred training is 4days a week this will suit me better. For now il just get used to three days a week and practise good form and get my body accustomed to the lifts.
Iām not good at bodyweight stuff either which is why Iām trying to include them more. Iām sure either will work well.
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People that can do exercises such as one arm chinups have insane strength!
One of my friends has been boxing for like 7 years and can easily do 20+ sets of pull ups and push ups on his knuckles as well as one arm chin ups and could easily bench his bodyweight when he first tried. That was what showed me how much bodyweight exercises can carry over.
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Post some vids and lets have a look see eh?
This shows the weak link in your muscle chain more than form short comings.
Truthfully when I do the big 3 I dont think I ever feel anything working until it is extremely heavy or something becomes fatiguedā¦once again showing the weak link. Anything before that is just moving the weight.
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Il see if someone can record me using my phone. Itl have to be a real quick tho, dont have much storage space on my phone for vids
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Damn most boxers are jacked af
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Wednesday Upper 1
Warm up
band pull aparts, Foam rolling, Static stretching, lat pulldowns light Ć10 Tricep pressdown Ć10 face pull Ć10 repeated 3 times with short rest periods.
Bench warm up with the bar Ć10
Ć10
30Ć10
35Ć4
Blah blah blah 45Ć 4
50Ć1 85% of max
Now it turns out i was benching with a too close of a grip so essentialy a close grip bench. Changed my grip to medium and was alot stronger.
Got a spotter and since i was feeling awesome today worked up to a PR 70kgĆ1 and he said i could get easily get more but anyways no point in doing dangerous one rep maxes. ( also wasnt much of a struggle for me either).
Last time i was sick and not feeling that great. Anyways in a few months i want to hit that 100kilo bench thats my goal.
Anyways i was reading some tnation articles on benching and some cues were bend the bar and use your upper back and lats. I engaged my upper back and lats today and could feel them helping the bench press. Felt much stronger.
Anyways back down to
75% 40 Kg amrap Ć10
Ć8 on the second set. That was too easy . (Upping percentages as got a new max .)
Incline bench press
350 method 35 kg
20
10
10
Also i dont take enough rests between sets.
Barbell row 2Ć8
2Ć12
40kg
Lat Pulldown
350 method forgot to write down the numbers .
Barbell curl 350 method
Bar Ć10
Ć10
Ć10
Yeah il be stuck on this for a while biceps weak asf.
Forgot facepulls.
PROWLER PUSHING
Im going to do this every upper body day, for conditioning and i felt it in my legs! Calves are sore atm.
Just did 10 minutes and nearly puked multiple times, absolutely brutal. Only chucked on three plates.
Stretching and stuff for cool down.
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So anyway theres no actual teenagers that lift besides me (could be just havenāt ran into any). The group that just does nothing i mentioned the other day, they were there today and they interrupted my lifting and asked me to give them a spot on cable flies lol. I politely told them you dont need a spotter on cable flies. I then recommended them to visit Tnation.com . I hope they visit soon.
I get a spotter when Iām doing cable flyes. This is so I can take my chest to failure without my shoulders rotating too much when I start grinding. I also want to limit grinding. Nothing wrong with that. Think of it as kind of a dropset without having to change the weight.
What I donāt understand is why a group needs an extra guy to spot. Maybe they noticed you lifting and thought you are more experienced and itās their way of asking for advice?
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Yes, but my point is they never even do barbell lifts all they do is hog the machines, they really dont need to do cable flies at all and certainly dont need a spotter when there doing ego reps .
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Yeah I get it. Iām just explaining stuff to you so that you wonāt avoid doing it just because you see idiots doing something similar but for the wrong reasons.
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cheers
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