STB how do you feel about upper-body plyo’s before an upper day? I usually do some sort of jump before I squat, but I think some additional upper-body explosiveness would help my bench a little. I’d just have no idea how to progress with these. With lower body it’s easy because you can just make the box higher, add weight, etc but upper body progression seems more difficult. Any ideas on how to go about this?
Thanks in advance.
[quote]StormTheBeach wrote:
Tabata 225lb bent over row… this was a horrible idea- Stopped when I couldn’t get 8 total reps per round. Made it through 6 rounds (48 total reps).
[/quote]
This log was aptly named.
Mike, I’ve started taking fish oil. I’m getting in just over 10g/day, as I read that you should aim for 3-6g total EPA/DHA. Does that sound like enough to you? (I get 0.5g from a vitamin D supplement I take, and 10g from softgels).
What do you recommend for creatine dosage? I am currently taking the standard 5g a day. Do you cycle the amount you use? I’m sure you said that somewhere a while back.
[quote]Spock81 wrote:
Hey buddy…
Nice lifting and such.
When I squat am I suppsed to be like activiating/using my glutes for the entire movement. Like on the way down am I supposed to feel like my ass is keeping flexed/tight. It seems to never really do anything, but maybe it’s supposed to? I dunno. It seems awkward to squat thinking about my bum the whole time :S[/quote]
Especially during the initial descent, yes, you should be thinking butt. It will help you track the bar path with your hips. Out of the hole is more of a by any means necessary kinda think in my opinion.
[quote]csulli wrote:
[quote]Spock81 wrote:
It seems awkward to squat thinking about my bum the whole time :S[/quote]
Just ask the dudes in the gym. They’re probably thinking about your bum the whole time you’re squatting.[/quote]
HA! Nice.
[quote]gorangers0525 wrote:
STB how do you feel about upper-body plyo’s before an upper day? I usually do some sort of jump before I squat, but I think some additional upper-body explosiveness would help my bench a little. I’d just have no idea how to progress with these. With lower body it’s easy because you can just make the box higher, add weight, etc but upper body progression seems more difficult. Any ideas on how to go about this?
Thanks in advance.[/quote]
A couple things I like:
Plyo Push ups w/ and w/o a sling shot
Explosive pull-ups with different band tensions
Any and all variatons of med ball throwing
Thats about all I do. It is a little bit tougher to gauge progress with stuff like this, but I really don’t think it matters too much. Just do something really really fast.
[quote]Consul wrote:
[quote]StormTheBeach wrote:
Tabata 225lb bent over row… this was a horrible idea- Stopped when I couldn’t get 8 total reps per round. Made it through 6 rounds (48 total reps).
[/quote]
This log was aptly named.
[/quote]
Agreed.
[quote]Consul wrote:
Mike, I’ve started taking fish oil. I’m getting in just over 10g/day, as I read that you should aim for 3-6g total EPA/DHA. Does that sound like enough to you? (I get 0.5g from a vitamin D supplement I take, and 10g from softgels).
What do you recommend for creatine dosage? I am currently taking the standard 5g a day. Do you cycle the amount you use? I’m sure you said that somewhere a while back.[/quote]
Sounds goos on the fish oil.
Personally, I’ll take 5g/day of creatine throughout most of training. As the meet gets closer, like 6-8 weeks out, I will up it to 15-20g/day. After a meet I will usually take 2-4 weeks off of all my supplements. So, I guess that is cycling to an extent.
Wednesday-10-14-12-
200 push-ups
Thursday-10-25-12-
Stuff
Rev. Band Squat- Light bands- 225x2x2, 315x2, 405x2, 495x2
585x1
675x1
735x1
685x3x1
SSB UB GMs/Heel Diggs/TKEs
165x3x20/3x20/strong bandx3x20
SE Sit Ups/Cook Hip Lifts
+50lbsx2x20/2x20
5 squats above 90%, 4 of which above 94%, has made me feel drunk for the rest of the day.
You seem like a good person to ask this. I dislocated my hip and stress fractured my right pelvis bone last september at basic. My hips and ass get tight and pulls me out of line and it makes my whole leg hurt from the tension it creates on my knees. How can I loosen up my glutes and hips? Also is that what causes the pressure on my knee?
Another question while I am bombarding you, when I deadlift it almost feels like my left leg is lifting the weight itself and my right leg doesnt engage as much. Any advice how to maximize leg drive?
Thanks in advance.
[quote]Drake37 wrote:
You seem like a good person to ask this. I dislocated my hip and stress fractured my right pelvis bone last september at basic. My hips and ass get tight and pulls me out of line and it makes my whole leg hurt from the tension it creates on my knees. How can I loosen up my glutes and hips? Also is that what causes the pressure on my knee?
Another question while I am bombarding you, when I deadlift it almost feels like my left leg is lifting the weight itself and my right leg doesnt engage as much. Any advice how to maximize leg drive?
Thanks in advance.[/quote]
Check out some of the MobilityWOD videos that deal with traction/distraction. Those should help all of your issues. Something, somewhere is knocked out of whack and everything that is compensating for it is getting tight as shit. If nothing else, buy a rumble roller and a lax ball and smash all those tight areas as much as you can stand. Your knees hurt because your movement pattern is not optimal. I am willing to bet your deadlift problems stem from these issues.
Saturday-10-27-12- DE Upper- Last sorta heavy day
Stuff
Bench+4xminis- 185x6x3 with random pauses
No bands- 2 board- 225x6
315x6
405x6
Avg. Band Ext.-4x25
Avg Band Assisted Pull-ups- Dead Hang- 4x10 w/different grips
Mini Onyx Hammer curls (a little more tension than regular minis)- 5x10 w/10s rest
Thanks!
I have a question about a DE bench day. What percentage of bar weight and what percentage of band tensions should I be using? My max bench press is 310, so would 155 lbs. of bar weight + mini bands be a good idea? Also, should I start with an accumulation phase?
CS
Wait a second, did you do 200 non-stop push ups?
[quote]Spock81 wrote:
Wait a second, did you do 200 non-stop push ups?[/quote]
It’s not that hard to work up to
[quote]spar4tee wrote:
[quote]Spock81 wrote:
Wait a second, did you do 200 non-stop push ups?[/quote]
It’s not that hard to work up to[/quote]
I guess…
[quote]spar4tee wrote:
[quote]Spock81 wrote:
Wait a second, did you do 200 non-stop push ups?[/quote]
It’s not that hard to work up to[/quote]
When you are almost 300 pounds, I doubt it.
[quote]DoubleDuce wrote:
[quote]spar4tee wrote:
[quote]Spock81 wrote:
Wait a second, did you do 200 non-stop push ups?[/quote]
It’s not that hard to work up to[/quote]
When you are almost 300 pounds, I doubt it.[/quote]
Yeah but if you consider someone who fits that description and only cares to get better at push ups, then they’d likely seek to lose weight.
OMg are you being evacuated or something??