[quote]ecogenx wrote:
Pete, its the apa-wpa federation. Its so much easier training raw when you train alone. And my workouts have to be less then 45 minutes usually. The kids have so much shit going on.
1/19
1a. 3 board close grip press 135x15,225x10,275x6,315x2,2,2
shirt 2 ply: carx3, semi-truckx2, my housex1 (just wanted to be like Pete)
1b. bb row 135x10, 225x10x5sets
I did this at 9 last night. Just wanted to get some of the rust off. I haven’t pressed anything over 300 for awhile now. Full range of motion still makes the shoulder ache but the board press felt great.[/quote]
You are a funny man, Vanessa.
So when doing board work alone, how do you hold the boards in place? [/quote]
hey… i resent the fact that you are trying to bring one of the Ugly trifecta into the dark hole of geardom. he’s going to stay in the light. that bright,gleaming light of the rawdog.
also, us rawdogs don’t depend on others. we can figure out ways to hold the boards and such in place. all you gear whores need 15 people to do one set of bench
[quote]ecogenx wrote:
I put them under my shirt and tight, zip up sheatshirt.
Scott, don’t get down on gear whores. They deserve our pity. I think the lifting gear may compensate for small personal gear.[/quote]
Not at all what you said after I pm’d you those pics, so I don’t understand where this is coming from[/quote]
don’t flatter yourself pete. steve forwarded those pics to me. you forgot to manscape before taking them. plus the lighting wasn’t very flattering. next time, fill the bathtub full of nair. get a straw and submerge yourself, using th straw to breath. after 2 hours or so you should be good to go for another photoshoot.
Scott, thats not Pete. Its the picture of me I sent you.
I finally accepted not being able to touch my hands behind my back may be a sign of a flexibility problem. I can’t even do the overhead triceps stretch. If I break my left arm my ass won’t get wiped for 6 weeks. I read over Kevin’s mobility thread and tried a bunch of stuff. Now I have to take it all in and come up with a workable program. There’s just so much info.
[quote]kmcnyc wrote:
These big guy threads go hard!!
Steve… do you do any scap retraction?
like with a band or scap pushups…
they seem to be helping me.
the thread is a great jumping off place.
but its kinda disorganized, and you cant do all of it.
[/quote]
Kevin, if you had to do 5 (or a managsble number) upperbody (esp. shoulders) stretches what would you do?? lower body?? Do you think OH squats help with thoracic mobility??
[quote]PeteS wrote:
what is the interweb phrasing? lmfao? have tears in my eyes. the comment regarding immersing myself in nair was pretty correct…[/quote]
I need to be sheared myself. The bigfoot picture isn’t far from what I look like right now.
At the last Vets Day ceremony we had to do a parade rest and I almost couldn’t get my hands together behind me. Been trying to work on some mobility lately myself. Glad to hear you’ve got another meet to look forward to. Nothing like an upcoming comp to ramp up the workouts. I leave you hirsute folk now so you can continue your discussion of hair removal products.
Not to but in, but here goes; for thoracic mobility I do two things everyday. Foam roller with roller at 3 points along my thoracic, chin tucked, trying to curl my back around the roller. I also do quadruped extention rotations. For shoulders I would consider, some scap wall slides, no money drill, scap push-ups like Kevin mentioned, and some pendulums you also may want to throw in some trap stretch. When your upper trap get dominate ( if they have) they take over and pull everything into chaos. I learned all this stuff from Cressey. I’m not certfied on any of this, but it worked for me… I have videos on a bunch of this if you would like them.
Band pull apart’s any kind OH or arms out front or at hips
Including the cressey no-money ( in this article)
lytp or ytlw either one
scap pushups
face pulls actually these are really great.
DB power cleans.
blackburns
OH squats do seem to help with thoracic mobility,
but they do seem to bother my shoulder- even if the load is modest say 135 or even 95 for 10+ reps
for lack of a better word- its time under tension ( yes I hate the phrase)
pressing is a one or two second thing
Locked out OH is longer and seems to hurt the shoulder.
does that help??
the tricep getting your fingers to touch thing- is hard,
I can get one side to lock my fingers- the other they touch-but I am smaller then you guys.
here is some ninja shit that just feels really really good.
there now we turned your thread into the mobitliy upper body special
see if you can get ficsher in on this or even meat both both those dudes know a ton more then me.
I rob this all from cressey defranco seminars I went too
1/21
pin zercher mid thigh 135x5,225x5,315x3,365x2,405x1 (knee and back killing me)
ab roll 225 10x3 sets
front squat 135x5,225x3,315x1,405x0 (right knee had enough)
side bend 100 5 reps each side x 3 sets
lunge bw 3 sets
hanging leg raise 10 reps
Zerchers really challenge my ROM. My right knee was killing me. I had to put 405 down because my knee wasn’t coming out of the hole. Doing some quad stretches as soon as I log off. Also, the lunges show how bad my balance is. I was tipping all over the place.
