So I have realize my triceps really suck. I used flat bench as my regular ME exercise, and I was planning on working up to 375. My first attempt at it, I stalled literally 2 inches from lockout. I did get it on a second try because the weight doesn’t even feel that heavy. The weight flies off the chest and then I stall at around 50-60% lockout hard.
What would be the best way to get my tri’s stronger. I tend get a lot of elbow pain with skullcrusher type movements so those are out. I have thought about replacing the DE upper day with a more triceps dominant upper body day. I believe Big Iron does something similar to this.
[quote]StormTheBeach wrote:
400x1<~~~~ goal for the day. Lateral bicep tendon is sore/tight/detatached from squats on sunday. Hurts like a bitch. Probably had 15-25 more pounds in me.
[/quote]
Do you have any ideas on how to stop this? My training group almost exclusively uses the SSB or cambered bar in training because we all get this same thing real bad the week after straight bar squats.
So I have realize my triceps really suck. I used flat bench as my regular ME exercise, and I was planning on working up to 375. My first attempt at it, I stalled literally 2 inches from lockout. I did get it on a second try because the weight doesn’t even feel that heavy. The weight flies off the chest and then I stall at around 50-60% lockout hard.
What would be the best way to get my tri’s stronger. I tend get a lot of elbow pain with skullcrusher type movements so those are out. I have thought about replacing the DE upper day with a more triceps dominant upper body day. I believe Big Iron does something similar to this.
Any suggestions?[/quote]
I get that pain during skullcrusher/any kind of straight up tricep isolation exercises. Its called medial epicondylitis, spell check? Tractioning helps a lot. You need to get that better before you worry about anything else. I know a lot of people dont like the isolation stuff for powerlifting but doing heavy tricep extensions are pretty much the only thing that makes my tricpes stronger. JM presses, incline and floor db rollbacks, and supra bar extensions are my favorites. Everyone is different though. Some people like board presses, I really dont.
[quote]StormTheBeach wrote:
400x1<~~~~ goal for the day. Lateral bicep tendon is sore/tight/detatached from squats on sunday. Hurts like a bitch. Probably had 15-25 more pounds in me.
[/quote]
Do you have any ideas on how to stop this? My training group almost exclusively uses the SSB or cambered bar in training because we all get this same thing real bad the week after straight bar squats.[/quote]
As soon as you get done squatting and you know that pain is going to flare up in the next day or so, take an ice cube, hold it in a paper towel, and grind it into where the pain is going to be. Do it until the cube completely melts. It only takes about 5mins. Repeat this as many times as you can until you go to bench.
Using just one ice cube really localizes the positive effects of icing. It takes a quarter of the time and its twice as effective.
Thanks for the tips. I just tried out JM presses and think I can incorporate them without pain. My elbow stuff isn’t medial epicondylitis though. There are no forearm symptoms at all with mine. I got more of an olecranon bursitis thing going on. Its just on the very tip of olecranon process (elbow). If I ice well and and use an ACE wrap at night to keep it warm I typically do okay as long as I don’t do too much dumb stuff. I have found band pushdowns to be heavenly.
Good luck rehabbing, I was wondering where you went. I hit a 635 deadlift yesterday (haven’t conventionaled since November). I was beautiful (for me).
One more question. I have thought about buying the Block Periodization text. Worth it?
[quote]ajweins wrote:
Thanks for the tips. I just tried out JM presses and think I can incorporate them without pain. My elbow stuff isn’t medial epicondylitis though. There are no forearm symptoms at all with mine. I got more of an olecranon bursitis thing going on. Its just on the very tip of olecranon process (elbow). If I ice well and and use an ACE wrap at night to keep it warm I typically do okay as long as I don’t do too much dumb stuff. I have found band pushdowns to be heavenly.
Good luck rehabbing, I was wondering where you went. I hit a 635 deadlift yesterday (haven’t conventionaled since November). I was beautiful (for me).
One more question. I have thought about buying the Block Periodization text. Worth it?
[/quote]
Definitely, even if you dont do it, its a good read.
Parallel Box Squats-
405x3
495x1
Added loose suit bottoms
585x1
Added belt
635x1<~~~ 5lb pr i think?
665x1
700x1<~~~~ most ive squatted since my back got f’ed up. finally… im almost as strong as I was in high school again.
Stretched forever.
Deloading until 1-30 then its my “murder me phase” of my training. Hopefully I can get my hamstring back to 100% between now and then.
Squat- 350ish in band tension+300 bar weight= about 93% at the top
6x2 in 8:50
DLs- 350ish in band tension+345 bar weight
7x1 in 8:00
45 degree GHR’s-Purple-4x15x 4 different foot positions
Front Squat Holds- all for 10s-225, 315, 405, 495, 585
Plate Pinches-30lbsx3x10s
Stretched a lot.
Hamstring felt awesome. If I can keep it where it is I will be extremely competitive at the meet. I will definitely get a PR but I want a lot more than that.
[quote]xdsho wrote:
What are 45 degree GHRs?[/quote]
A glute ham raise on a 45 degree hyperextension bench. I dont have a glute ham raise but this works pretty well when you add in a bunch of band tension.
March 5th, GNC (IPF) Pro Deadlift at the Arnold. Assuming the training doesnt kill me between now and then, I should do pretty well. Finished 5th overall last year but I just want to get a PR this year, which will hopefully get me 2nd or 3rd.