[quote]melanieamber12 wrote:
Thissss is a super awesome thread! Love it.
_Mel[/quote]
thanks hoss!!! glad to know some people are reading it.
[quote]Malaka79 wrote:
Hey MM been lurking and learning from this thread for a while, I’m on third cycle of 5/3/1 but I want lose a little weight and up my conditioning. I was thinking of condensing the 4 days into 2 and then have 3 days of conditioning. My question is do you think it’s possible to hold on to or even gain strength in this time. Thanks for your time. [/quote]
i think it’s definitely possible. as long as you are eating to gain strength and doing conditioning work that is condusive to gaining strength, then you are golden.
Kind Sir,
Wrist wraps; Do you have any advice, recommendations, brands to stay away from, when NOT to use, a thread somewhere that already talks about this, etc etc etc?
Thanks in advance.
[quote]countingbeans wrote:
Kind Sir,
Wrist wraps; Do you have any advice, recommendations, brands to stay away from, when NOT to use, a thread somewhere that already talks about this, etc etc etc?
Thanks in advance.[/quote]
I’d be interested in this answer as well. I’ve been doing RGBP lately and it really aggravates my wrists.
[quote]countingbeans wrote:
Kind Sir,
Wrist wraps; Do you have any advice, recommendations, brands to stay away from, when NOT to use, a thread somewhere that already talks about this, etc etc etc?
Thanks in advance.[/quote]
my favorite ones so far have been APT wraps. i like the longer ones- 36inches. i don’t really use them very often though. i’ve made it a conscious decision to not use them unless i really need to. usually i use them on rep sets, not usually on low rep sets. i do my best to keep the bar right over my forearms and not let it roll back into my hands near my nuckles.
[quote]waylanderxx wrote:
[quote]countingbeans wrote:
Kind Sir,
Wrist wraps; Do you have any advice, recommendations, brands to stay away from, when NOT to use, a thread somewhere that already talks about this, etc etc etc?
Thanks in advance.[/quote]
I’d be interested in this answer as well. I’ve been doing RGBP lately and it really aggravates my wrists.[/quote]
are you doing them in the smith machine with 600lbs for reps??? i could see how that would hurt the wrists:)
seriously though, it may be the way you are gripping the bar. when i do reverse grip, i turn my hand so that they my palms are almost parallel to the bar. my index fingers actually lay against the bar. the bar lays in the crease in the middle of my hands. i think most people take reverse grip way too literally and try to grip the bar with the hands turned around. i can see how that would really irritate the forearms. i’ll paste in a vid of how i do them. it’s not 600lbs for reps but hopefully it will do…
Hey Meat. Need a little help here. Do you think getting strong at floor presses, pin presses, neutral db presses, military presses, and tri work would bring up a raw bench press. I have some pretty severe shoulder and bicep issues so trying as much as possible to stay away from full rom pressing or dipping. The above listed excercises are basically all the only pressing i can do without severe pain. Is this a valid approach to bringing up a full rom raw bench or does one HAVE to bench to obtain a big raw bench?
[quote]Hazzyhazz24 wrote:
Hey Meat. Need a little help here. Do you think getting strong at floor presses, pin presses, neutral db presses, military presses, and tri work would bring up a raw bench press. I have some pretty severe shoulder and bicep issues so trying as much as possible to stay away from full rom pressing or dipping. The above listed excercises are basically all the only pressing i can do without severe pain. Is this a valid approach to bringing up a full rom raw bench or does one HAVE to bench to obtain a big raw bench?[/quote]
i think you are on the right path. i got my bench up by doing surpamaximal work, mostly on the top end of the lift. floor pressing is a big one. i do them with legs straight (no leg drive) with a long pause and totally deload on the floor. then muscle the weight up .
so to answer your question- no you don’t have to bench with a full ROM to get stronger at benching. that goes for any lift for that matter. if you can overload a lift, you can get stronger at it.
[quote]maraudermeat wrote:
[quote]Hazzyhazz24 wrote:
Hey Meat. Need a little help here. Do you think getting strong at floor presses, pin presses, neutral db presses, military presses, and tri work would bring up a raw bench press. I have some pretty severe shoulder and bicep issues so trying as much as possible to stay away from full rom pressing or dipping. The above listed excercises are basically all the only pressing i can do without severe pain. Is this a valid approach to bringing up a full rom raw bench or does one HAVE to bench to obtain a big raw bench?[/quote]
i think you are on the right path. i got my bench up by doing surpamaximal work, mostly on the top end of the lift. floor pressing is a big one. i do them with legs straight (no leg drive) with a long pause and totally deload on the floor. then muscle the weight up .
so to answer your question- no you don’t have to bench with a full ROM to get stronger at benching. that goes for any lift for that matter. if you can overload a lift, you can get stronger at it.
[/quote]
Thanks for the advice. What excercises do you feel contributed mostly to your pressing numbers?
[quote]Hazzyhazz24 wrote:
[quote]maraudermeat wrote:
[quote]Hazzyhazz24 wrote:
Hey Meat. Need a little help here. Do you think getting strong at floor presses, pin presses, neutral db presses, military presses, and tri work would bring up a raw bench press. I have some pretty severe shoulder and bicep issues so trying as much as possible to stay away from full rom pressing or dipping. The above listed excercises are basically all the only pressing i can do without severe pain. Is this a valid approach to bringing up a full rom raw bench or does one HAVE to bench to obtain a big raw bench?[/quote]
i think you are on the right path. i got my bench up by doing surpamaximal work, mostly on the top end of the lift. floor pressing is a big one. i do them with legs straight (no leg drive) with a long pause and totally deload on the floor. then muscle the weight up .
so to answer your question- no you don’t have to bench with a full ROM to get stronger at benching. that goes for any lift for that matter. if you can overload a lift, you can get stronger at it.
[/quote]
Thanks for the advice. What excercises do you feel contributed mostly to your pressing numbers?[/quote]
anything that really overloads the triceps- high pin lockouts with super heavy weight, neutral grip pressing, floor presses, elbow’s out, dumbell extensions, heavy dips, skull crushers, ect.
[quote]maraudermeat wrote:
[quote]Hazzyhazz24 wrote:
[quote]maraudermeat wrote:
[quote]Hazzyhazz24 wrote:
Hey Meat. Need a little help here. Do you think getting strong at floor presses, pin presses, neutral db presses, military presses, and tri work would bring up a raw bench press. I have some pretty severe shoulder and bicep issues so trying as much as possible to stay away from full rom pressing or dipping. The above listed excercises are basically all the only pressing i can do without severe pain. Is this a valid approach to bringing up a full rom raw bench or does one HAVE to bench to obtain a big raw bench?[/quote]
i think you are on the right path. i got my bench up by doing surpamaximal work, mostly on the top end of the lift. floor pressing is a big one. i do them with legs straight (no leg drive) with a long pause and totally deload on the floor. then muscle the weight up .
so to answer your question- no you don’t have to bench with a full ROM to get stronger at benching. that goes for any lift for that matter. if you can overload a lift, you can get stronger at it.
[/quote]
Thanks for the advice. What excercises do you feel contributed mostly to your pressing numbers?[/quote]
anything that really overloads the triceps- high pin lockouts with super heavy weight, neutral grip pressing, floor presses, elbow’s out, dumbell extensions, heavy dips, skull crushers, ect.
[/quote]
Appreciate the pointers. Great thread man.
i was at the gym tonight and it looks like we are going to have quit the crew doing conditioning work on sundays. jowee picked up a tire. it’s a smaller one, about 250lbs but i’ll find ways to use it. i’m also going to start using sandbags this weekend as well. i really can’t wait. my lifting is already showing the positive affects of it. we used deadlifts as a warmup for our back and bicep session tonight. i worked up to 405 for 10 reps and it was very easy. didn’t get winded at all.
i’m also implementing a technique i used back in my competitive bodybuilding. on my last set of each movement i’m going to take it to complete muscular failure and then beyond with assisted reps and forced negatives.
back and biceps
deadlifts- some people walk on the treadmill or slowly ride the stationary bike to warmup. we do deadlifts.
double over hand on all sets
135x10
225x10
315x10
405x10
pullups
bw x 10
bw +45 x 5 (neutral grip) for whatever reason, these are harder than palms facing forward pullups for me.
bw x 45 x 14 - a few assisted and a couple forced negatives at the end.
ghetto rows
4plates x 10
5plates x 10
6plates x 9 + 2 negatives
2plates x 50
cybex curls (one arm at a time)
45 x 10
70 x 14 - a few assisted reps and one long negative
reverse, thumbless dumbell curl on preacher
30 x 30
seated calf raise
2plates x 10
3plates x 10 +5 forced negatives
2plates x 10 +5 forced negatives
awesome night… feel’n the pump.
ghetto rows? lol
[quote]maraudermeat wrote:
[quote]countingbeans wrote:
Kind Sir,
Wrist wraps; Do you have any advice, recommendations, brands to stay away from, when NOT to use, a thread somewhere that already talks about this, etc etc etc?
Thanks in advance.[/quote]
my favorite ones so far have been APT wraps. i like the longer ones- 36inches. i don’t really use them very often though. i’ve made it a conscious decision to not use them unless i really need to. usually i use them on rep sets, not usually on low rep sets. i do my best to keep the bar right over my forearms and not let it roll back into my hands near my nuckles.
[/quote]
Meat,
I too have some of the 36in APT wraps (APA comps like to give them away!). I can work up decently heavy (~90% or so) on bench and my wrists wont hurt, but on OH, if I work up to ~70% or begin doing rep work (even at 50%) then they start to bother me. I also pretty much NEED them to do dips at bw (275) or with more weight added.
Any advice on how to break this? I am worried it is becoming a crutch for me more than anything else but I don’t want my wrists to be holding me back from using heavy weights. On OH I am using thumbless grip- I guess it’s possible I still have the bar too far towards the knuckles.
[quote]coolnatedawg wrote:
[quote]maraudermeat wrote:
[quote]countingbeans wrote:
Kind Sir,
Wrist wraps; Do you have any advice, recommendations, brands to stay away from, when NOT to use, a thread somewhere that already talks about this, etc etc etc?
Thanks in advance.[/quote]
my favorite ones so far have been APT wraps. i like the longer ones- 36inches. i don’t really use them very often though. i’ve made it a conscious decision to not use them unless i really need to. usually i use them on rep sets, not usually on low rep sets. i do my best to keep the bar right over my forearms and not let it roll back into my hands near my nuckles.
[/quote]
Meat,
I too have some of the 36in APT wraps (APA comps like to give them away!). I can work up decently heavy (~90% or so) on bench and my wrists wont hurt, but on OH, if I work up to ~70% or begin doing rep work (even at 50%) then they start to bother me. I also pretty much NEED them to do dips at bw (275) or with more weight added.
Any advice on how to break this? I am worried it is becoming a crutch for me more than anything else but I don’t want my wrists to be holding me back from using heavy weights. On OH I am using thumbless grip- I guess it’s possible I still have the bar too far towards the knuckles.[/quote]
i use thumbless on everything. i think what saves my wrists is the fact that i consciously place the bar near the edge of my hand. i never allow it to roll back into my hand near my fingers. allowing this will not only cause wrist pain but also dramatically reduces your leverage.
so, keep the bar near the edge of your palm-directly over the forearm bones. after awhile it will become automatic.
Is that what you do for dips too?
EDIT: And I have been told that this is one of my biggest problems for bench. With the bar too close to my knuckles, I end up not having my hand over my elbows when touching the chest. It’s something I need to work on
[quote]coolnatedawg wrote:
Is that what you do for dips too?
EDIT: And I have been told that this is one of my biggest problems for bench. With the bar too close to my knuckles, I end up not having my hand over my elbows when touching the chest. It’s something I need to work on[/quote]
yep… otherwise the pressure forces your wrist to turn back. you want the pressure on the palm, directly over the forearm bones.
Makes sense! Hopefully, I can ween myself off the wraps some other than when absolutely needed.
Thanks- You da man!
[quote]mom-in-MD wrote:
ghetto rows? lol[/quote]
If I am not mistaken, I think those are the rows with the trap bar.
[quote]ukrainian wrote:
[quote]mom-in-MD wrote:
ghetto rows? lol[/quote]
If I am not mistaken, I think those are the rows with the trap bar.[/quote]
no… these are ghetto rows. also, this is one of my favorite vids because of all the awesome comments.
they are done with a straight bar and i then use the the seated row attachment under the bar.
this vid was at my heaviest of 290 plus.