To sum it up:
Imo PJR’s would be perfect for you, except that they don’t work each arm individually…
Never tried scott extensions with one arm, but you could give it a go.
Ceph:
Thanks for these suggestions. I will look into them and start working some of them in to see what I like.
I had forgotten about rolling db extensions on the floor…I did these years ago and got away from them for some reason.
[quote]Ramo wrote:
Ceph:
Thanks for these suggestions. I will look into them and start working some of them in to see what I like.
I had forgotten about rolling db extensions on the floor…I did these years ago and got away from them for some reason. [/quote]
Good luck man.
Hey Ceph:
I’ve looked into your suggestions a little more, and am particularly interested in this bent arm pullover/press and the reverse grip Smith presses.
2 questions: Is there any extension as you reach the top of the pullover? It’s hard to discern if you are supposed to straighten your arms out any as you get the bell over your torso. I see that you don’t lock out all the way, but do you push at all?
Also, a vid would be awesome if you could direct me to one for the reverse grip presses. It sounds like there’s more to it than just getting into the Smith and doing a reverse grip bench.
Thanks!
[quote]Ramo wrote:
Hey Ceph:
I’ve looked into your suggestions a little more, and am particularly interested in this bent arm pullover/press and the reverse grip Smith presses.
2 questions: Is there any extension as you reach the top of the pullover? It’s hard to discern if you are supposed to straighten your arms out any as you get the bell over your torso. I see that you don’t lock out all the way, but do you push at all?
Also, a vid would be awesome if you could direct me to one for the reverse grip presses. It sounds like there’s more to it than just getting into the Smith and doing a reverse grip bench.
Thanks![/quote]
Yes you do perform an extension/push (you’re forced to start one anyway or the 'bell will hit your head, so you just continue that).
Btw, you don’t need to bring your upper arms all the way to perpendicular to the floor… An incline is fine (keeps more stress on the tris too). You’ll have to experiment some and see what you prefer…
I bring the bell over my head to where it’s roughly aligned with my eyes.
Different depending on your limb length.
Btw, you can (if you don’t already do it) sort of contract the tris very hard even without locking out entirely at the top… Helps as well.
For the RGB, here is fellow DC trainee Jason Wojo doing them (last exercise he does, obviously. Don’t have sound on this pc and don’t know what he says prior to performing the smith RGB’s, hope he describes them some):
Here’s a quote from the T-cell thread about best exercises for each bodypart where I quoted Dante:
Perfect, thank you. If you did not have the sound on, you missed Alanis Morrisette in the backround as Jason described and performed the RGB.
This is helpful. I wonder what advantage is conferred by leaving your ass hanging off the bench. I will try it this way.
Thanks again.
1/10/09 Squat
Squat
135x8
185x5
225x5
275x5
315x3
345x5
375x3
405x3
Partial Squat in rack from bottom position
225x5
315x5
405x5
455x3
500x miss
Leg Curl
90x8
120x13+4+3=20 RP
Hanging Leg Raise
Bx15
Bx15
Bx15
You have to make choices in training. My squats have not felt great the last few weeks…there are several reasons. I am down about 10 lbs from early December when they were feeling great. Obviously this is a factor. But I don’t think it’s the main thing…I looked back at my log and the answer basically smacked me in the face.
I stopped doing russian deadlifts and substituted long pulls. I like the feeling of long pulls, but I don’t think there’s much impact on my squat…whereas the russian dl’s obviously help my deadlift as well as my squat.
I have a long torso, and my upper back is caving in…the russian dl’s help keep me stiff and strong through the midback. More than one of the old-timers at my gym have told me not to bother, they never used to do good mornings, etc…but it’s my training, my responsibility, and my decision.
I enjoy the long pulls, but I don’t think I can do them both. On squat days, I will probably alternate between the heavy partial squats in the rack (these are a few inches above parallel at the bottom, I think,) and pause squats. I want to work in the heavy rack squats to start getting some heavier weight on my back. But on deadlift day, I think I will get back to russian dl’s as the second lift.
I know there are a couple heavy hitters reading this thing. I wonder what you guys think.
[quote]Ramo wrote:
Perfect, thank you. If you did not have the sound on, you missed Alanis Morrisette in the backround as Jason described and performed the RGB.
[/quote]
I’m sure Jason hated that as much as I would have 
Nothing like pushing for a 20 lb AND rep PR, thinking of how you’ll rape the logbook today… When the hi-fi’s blasting… Pop songs.
[quote]
This is helpful. I wonder what advantage is conferred by leaving your ass hanging off the bench. I will try it this way.
Thanks again.[/quote]
Hmm, I find it easier to keep my shoulders pinned and really keep the focus on the tris and not chest/delts that way (even without a big arch… though I still arch some)… Might just be psychological though (but who’s going to argue against something that works for so many people lol).
Btw, what does he say in the vid? Does he describe the grip ?
What are russian deadlifts?
[quote]Cephalic_Carnage wrote:
Btw, what does he say in the vid? Does he describe the grip ? [/quote]
He doesn’t describe the grip in detail. Talks mostly about what reps he did on his previous exercise, and then about leaving your ass hanging off the bench.
Bloobird: A russian deadlift is a good morning without rounding your spine. Described here:
Ramo: I’m following this, although I’m not commenting. Keep up the good work 
Good log, learning a lot from it. Keep with the hard work.
1/11/09 Bench Assist
Military Press
45x10
95x5
135x5
155x3
175x3
195x3
Seated DB Press
35x10
50x10
65x11+2+2=15rp
Bent Pitcher Raise
20x25
Pulldown (Overhand)
150x10
170x10
190x13+4+3=20rp
HS Preacher Curl
70x10
90x6+2+2=10rp
This is the closest?? I found to bent pitcher raises: Lateral Raises by Starbodies.com - YouTube.
When you do them do you grab yourself as frequently as she does?
[quote]pinkponyz wrote:
Cephalic_Carnage wrote:
Btw, what does he say in the vid? Does he describe the grip ?
He doesn’t describe the grip in detail. Talks mostly about what reps he did on his previous exercise, and then about leaving your ass hanging off the bench.
Bloobird: A russian deadlift is a good morning without rounding your spine. Described here:
Ramo: I’m following this, although I’m not commenting. Keep up the good work :)[/quote]
Wait a moment, since when do you round your back on a good morning?
Same for SLDL’s, you NEVER round your back (that would be a different exercise with little to no weight used). That article seems a bit odd to me…
Then again, maybe it’s just confusion between some very old movements etc…
[quote]Cephalic_Carnage wrote:
pinkponyz wrote:
Cephalic_Carnage wrote:
Btw, what does he say in the vid? Does he describe the grip ?
He doesn’t describe the grip in detail. Talks mostly about what reps he did on his previous exercise, and then about leaving your ass hanging off the bench.
Bloobird: A russian deadlift is a good morning without rounding your spine. Described here:
Ramo: I’m following this, although I’m not commenting. Keep up the good work
Wait a moment, since when do you round your back on a good morning?
Same for SLDL’s, you NEVER round your back (that would be a different exercise with little to no weight used). That article seems a bit odd to me…
Then again, maybe it’s just confusion between some very old movements etc… [/quote]
Ceph, that confused me too…
-
mrodock: Bent pitcher raises are bent lateral raises except pink up thumb down. Thanks for posting the vid of my training partner. Don’t hate. Her breasts are real.
-
Russain DL’s: These are full range arched back GMs with a deadlift stance. I don’t call them GMs because I keep a written log of my best gym lifts for a variety of lifts. I used to do heavy GMs but I did them with a wide stance, arched back, and less range of motion. This is basically a different lift.
-
People do rounded back GMs but I don’t. Not because I think they are dangerous, just because I don’t see the need to have a barbell on your back for a light accessory movement when a back extension or pull through will do basically the same thing.
Also, thanks to everyone for the kind words. I am planning to try some new things in the next few weeks and hopefully I will derive some lessons to share. Hope everyone is killing it in the gym.
1/14/09 Deadlift
Deadlift
135x8
225x5
315x5
365x3
405x3
445x3
475x3
Pull from blocks (3’’ below knees)
405x3
455x3
475x3
500x3
Russian Deadlift
135x8
185x8
225x8
245x8
Pull Through
150x15
160x15
Wheel
Bx15
Bx15
Got a good one in today.
1/15/09 Bench
Bench
135x10
185x5
205x5
225x5
245x3
275x3
295x2
2 Board
295x3
315x4
PJR Pullover
40x12
50x12
50x10
Apex Row (Semi-Sup)
190x12
200x12
210x10
210x10
Scott Extension
90x12
110x12
100x10
The pullovers did not feel anything like I expected. There’s a lot of muscle involved. I conked myself in the head several times. Otherwise, I liked them.
[quote]Ramo wrote:
1/15/09 Bench
Bench
135x10
185x5
205x5
225x5
245x3
275x3
295x2
2 Board
295x3
315x4
PJR Pullover
40x12
50x12
50x10
Apex Row (Semi-Sup)
190x12
200x12
210x10
210x10
Scott Extension
90x12
110x12
100x10
The pullovers did not feel anything like I expected. There’s a lot of muscle involved. I conked myself in the head several times. Otherwise, I liked them.[/quote]
Ha, I know what you mean. If you get tired on those, then the 'bell will wake you up quickly
How were the scott extensions? Any trouble setting up?