Try also superman lifts. Or tablemakers.
A tablemaker is when you are sitting with your hands and feet pointing in same direction and you lift up your hips/groin area as high as you can (might feel shoulder tightness-ok) and hold for a count of 3- return slowly.
On the subject of the one leggers only use light d-bells to start like 15-20 pds each arm. Bend over and try to touch the ground in front of your feet with the bells WITHOUT letting your unloaded leg touch the ground .(like doing a toetouch with 1 leg floating behind) as you bend over with a arch in your back the lower you bend over the farther back your floating leg goes.-make sense?
Oh after doing 3 sets of 8 reps with these you will be sore in the glutes. Do not try to add weight too fast at all on these it is more of a balance/control exercise .
I looked like an absolute retard doing single leg DB deads. Got to improve on that form. I think I could have hit 275 on bench if I had a spotter.[/quote]
Did I miss something? What are pinwheels?
Don’t be too hard on yourself. I bet you can look like a retard doing lots of things
CG Ez Preacher Curl 102 8,6,3 rp
Reverse BB Curl 90 13,11,9 rp
Leg Press Calves 520 15 reps
Lying Leg Curls 130 8,5,3 rp
Back Squats 235x5, 275x fail, 155x20
HS Ab Crunch 140 3x8
Weight PR on leg curls, rep PRs on everything else. Very unhappy that the 275 attempt failed, but my knee started to hurt and I bailed before I injured my self.
You have some outstanding forearm strength. With the pinwheels and Rev bb Curls @ 90 for 13. With me, when the forearms start to burn, dem suckers burn. Do you do any warmup on the squats or just start right off with 235? Everytime I check your thread you’ve made progress. Good deal.
[quote]hel320 wrote:
You have some outstanding forearm strength. With the pinwheels and Rev bb Curls @ 90 for 13. With me, when the forearms start to burn, dem suckers burn. Do you do any warmup on the squats or just start right off with 235? Everytime I check your thread you’ve made progress. Good deal.[/quote]
Hel, for many years I have been part of a hobby that basically has me swinging about 4-6lb sticks around and at people. Because of this my forearms seem to respond really well to any training.
For squats I would warm up like this 45x10, 95x8, 135x8, 185x6 and then my last work set was 235x5. I HAVE to warm up a lot because I won’t hit anywhere near close to depth if I don’t.
Thanks, I’m just trying to make a little bit of progress at a time and keep going.
[quote]JoeGood wrote:
hel320 wrote:
You have some outstanding forearm strength. With the pinwheels and Rev bb Curls @ 90 for 13. With me, when the forearms start to burn, dem suckers burn. Do you do any warmup on the squats or just start right off with 235? Everytime I check your thread you’ve made progress. Good deal.
Hel, for many years I have been part of a hobby that basically has me swinging about 4-6lb sticks around and at people. Because of this my forearms seem to respond really well to any training.
For squats I would warm up like this 45x10, 95x8, 135x8, 185x6 and then my last work set was 235x5. I HAVE to warm up a lot because I won’t hit anywhere near close to depth if I don’t.
Thanks, I’m just trying to make a little bit of progress at a time and keep going.[/quote]
Joe I love how you are always just trucking along.
Hel is right every time I check in on this the weights get bigger,
or the reps get longer, looking really solid , nice work
Flat DB bench 95 12,6,5 rp
OH Press 125 5,3,2 rp
Dips BW+80 9,5,3 rp
HS Iso-Lat Row 160/side 10,7,6 rp
HS Ab Cr 145 3x8
So I left my straps at my office so I am going to have to do today’s Rack Pulls tomorrow when I go in to bench. On my first set of OH presses both of my quads cramped like hell and I limped the rest of the way through my day.
thats weight rep prs on the OH Presses and the Ab work and rep prs on everything else.
