[quote]j_willy3 wrote:
Those floor press numbers boggle my mind eco![/quote]
They sure do! That’s great work Eco. I use the under the shirt technique for board presses too.
Thanks DZ.
Geech, I squat as fast and as low as I can on the dynamic day. My knees don’t let me go as fast I would like but its still a quick down and up. I use a normal width stance. I was reading that lifters not wearing a squat suit may not want to squat too wide because it may not be good for the hips.
10/24
3 board bench 135x8,225x5,315x2,350x4,365x3
DE bench 225 8 sets 3 reps
lying tri db ext 40lb dbsx10,8,5
close grip military 135x10,10,10 (fast)
10/26
rack pulls no belt:135x5,225x5,315x3,405x2, 495x1 belt:545x1,605x1,495x3
GMs 225x8,5,5
ab wheel 8,8,6 (tris hurt the most)
db row 80 lb db 5 sets 10 reps
db curl 3 sets
I put 25s on the bar and used that as an ab wheel. I was surprised my tris hurt more than my abs.
That sounds like how I have been doing them, too.
Looks like you have gotten into the board pressing pretty fast, Eco. Good imorovisation for the ab wheel, but that’s strange about the triceps. Were you driving the roll more with your arms than your abs?
I’m not sure what was driving the ab roll. This was my first time doing the ab wheel. How should I go about doing these next time. I thought you just rolled out there and came back in.
The long head of the triceps acts as a stabilizer when doing rollouts, pulling against the shoulder blade as you extend. In part, the rollouts also act like straight arm pulldowns if you fully extend. That’s part of what makes them such a brutal exercise. Your tri’s probably got sore because it’s a newish movement for you.
Eco, you might want to try squatting off a box. Some people will bounce at the bottom doing what I call a ballistic squat which I feel are very hard on the knees. Using the box will prevent this and help with your depth and develop power out of the bottom.
It may also help your deadlift. Set the box up just below parallel and sit back on it but keep your tension. In other words don’t relax at the bottom. If you want to squat sumo and are worried about your hips get a pair of squat briefs. I don’t use them on my DE day and I haven’t had any problems with my hips.
Skid, I felt the movement from the tris straight down my lats. Like a pullover as you said. I think I’ll keep this in my training its such an all over movement. My lower abs are aching today.
Ironman, I will try the box squat so I don’t bounce. I hope it helps my deads. Thanks for the advice.
[quote]ecogenx wrote:
I’m not sure what was driving the ab roll. This was my first time doing the ab wheel. How should I go about doing these next time. I thought you just rolled out there and came back in. [/quote]
Make sure you are keeping your arms straight - like Skid said stabilized - and controlling the movement from your gut.
Even after all this time lifting I’m always learning new ways to do things. I think that is partly why its so enjoyable. Thanks for all the input today.
It’s amazing to me that an exercise for the abdominals can so thoroughly kick my butt.
I was hoping to workout last night but my tris , abs, quads, traps and lats all were sore. I need to workout tonight because my wife and I are going away for a couple nights at the end of the week for our ten year anniversary. Time is just flying by.
A good occasion to spend some time together.
Congrats on the anniversary Eco. Funny how you blink your eyes twice and 10 years goes by.
I blinked twice and two houses, two kids, two jobs and 10 years of marrage went by.
We should come up with a workout we all follow for a few weeks. Share the experience.
It goes fast, doesn’t it? Let’s not let ourselves take anything for granted.
That might be cool: or some new exercise or routine.
10/28
floor press 135x8,225x5,315x2,365x1,405x1,315x2
bow flex chest press 3 sets 200lb(100 each side) x 15,8,8
chin bwx5, 35x3, 35x2, bwx5
bow flex lying triceps ext 160(80 each side)x10,10,10
I forgot about my bow flex. Its not a bad substitute for DBs. I’ve been very pleased with this workout scheme.
[quote]ecogenx wrote:
10/28
floor press 135x8,225x5,315x2,365x1,405x1,315x2
bow flex chest press 3 sets 200lb(100 each side) x 15,8,8
chin bwx5, 35x3, 35x2, bwx5
bow flex lying triceps ext 160(80 each side)x10,10,10
I forgot about my bow flex. Its not a bad substitute for DBs. I’ve been very pleased with this workout scheme.[/quote]
So have you changed off of 5/3/1? That seemed to be working really well for you.
There was no dynamic work in the 5/3/1. I will cycle back to the 5/3/1 in the near future. My oldest son(9) woke this morning at 5 am with a fever, sore throat and a cough that sounds like a seal. So much for getting away.
That’s a great idea, I’d like to be apart of that somehow. And then I remembered that your a monster at my height and 255 lbs…then I got sore just thinking about what I could be in for ! Perhaps we can put in our favorite lifts to alternate, or just one move per session…is that what you had in mind?
zild, I’m open to any idea be it an entire routine or just one exercise.