Let me help you with that.
There… that’s better.
[quote]DoubleDuce wrote:
Let me help you with that.
There… that’s better.[/quote]
LOL!
overhead press’n day without the press’n. i’ve been having some nagging shoulder pain. it’s more of an annoyance than anything so i’ve decided to run a shoulder cycle without any actual pressing. this is what i did last night.
dumbell cleans (seated)
20’s x 20
30’s x 20
40’s x 20
drop set starting at 40’s down to 20’s x 20 each set
one arm strict lateral raises
20’s x 10
30’s x 10
40’s x 10
drop set with each weight for 10
face pulls
some x a lot
seated plate raise
35 x 20 x 3
preacher dumbell hammer curl
30 x 15,20,25,30,35
seated calf raise
some x a bunch.
Question for you meat.
Ive seen Wendler, DiZenzo etc do seated db cleans as well. What exactly do they accomplish that face pulls can’t? My understanding is they are supposed to hit the rear delts correct? Is there any difference between doing them and, say, facepulls? Also, in terms of bench accessory and shoulder health, would you keep them in place of lateral raises (that is if i do facepulls already)?
Thanks. Hopefully your shoulder gets better soon…
[quote]mlekava000 wrote:
Question for you meat.
Ive seen Wendler, DiZenzo etc do seated db cleans as well. What exactly do they accomplish that face pulls can’t? My understanding is they are supposed to hit the rear delts correct? Is there any difference between doing them and, say, facepulls? Also, in terms of bench accessory and shoulder health, would you keep them in place of lateral raises (that is if i do facepulls already)?
Thanks. Hopefully your shoulder gets better soon… [/quote]
the dumbell cleans definitely hit the rear delts and the traps. they are just another accessory movement to add to the tool chest. my favorite shoulder accessory movements are strict later raises, dumbell cleans and face pulls. i try to do all three for high reps and really strict form.
deadlift night - used chains for the first time on deads tonight. i really liked them… much more than bands.
elevated pulls
135x4
225x4
315x4
405x4
495x2
585x1
585 +50lbs of chain x 1- this is a good starting point for these.
GHR’s
BW x 10 x 3
rope rows- we have a pretty cool setup for these. they really work the grip as well as the entire back and biceps.
some x some
close grip pulldowns
some x some
dumbell cleans
some x some
did seated calf raises for sets of 30 between all of the accessory work.
good night… upped my accessory work and it feels great.
I want your gym.
Great lifting meat.
How do you set up the chains on the deadlifts? I’ve found out that if i use the collars, then the bigger portion of the chain always stays on the floor so they don’t really accommodate resistance as they should. On the other side, if i just put them over the bar then after rep 2-3 they topple over from one side from all the bar movement whenever it hits the floor. Do you tie them through?
[quote]mlekava000 wrote:
How do you set up the chains on the deadlifts? I’ve found out that if i use the collars, then the bigger portion of the chain always stays on the floor so they don’t really accommodate resistance as they should. On the other side, if i just put them over the bar then after rep 2-3 they topple over from one side from all the bar movement whenever it hits the floor. Do you tie them through?[/quote]
i was only doing singles so i draped them across. we have a smaller chain that goes around the bar that we clip the bigger chain to for multiple reps.
bench day- today was a really good training day. hit some good numbers on the different variations and everything felt tight and strong.
warmup- bench press to foam
135x10
225x10
275x3
315x3
365x3
405x2
455x2
495x3- felt like i could have gotten a lot more.
bench press with chains- paused
225 +50lbs of chain x 3
275 +50lbs of chain x 1
315 +50lbs of chain x 1
365 +50lbs of chain x 1
405 +50lbs of chain x 1
405 +100lbs of chain x 1 +50lbs of chain from last week
225 +130lbs of chain x 10 - feet up, flat back
225 +130lbs of chain x 10
neutral grip bench press
135x20
225x20
225x16
bench press and more bench press.
Meat,
When you do the foam presses, do you use some kind of extra sturdy foam roller, or is it just a normal one that most gyms have?
[quote]DoveofWar08 wrote:
Meat,
When you do the foam presses, do you use some kind of extra sturdy foam roller, or is it just a normal one that most gyms have?[/quote]
it’s a piece of foam that you could pick up at any arts and crafts store… noth’n special.
MM, where did you pick up your chains? I’ve been looking around locally and having some trouble locating any place that has anything larger then 3/8".
[quote]LiquidMercury wrote:
MM, where did you pick up your chains? I’ve been looking around locally and having some trouble locating any place that has anything larger then 3/8".[/quote]
my new gym already had them. i would try a tractor supply store though.
overhead press’n and stuff
decided to give the neutral grip bar a try for overhead pressing. it felt a little weird and a bit shakey but i liked them.
0 x 10
110 x 6
150 x 6
200 x 6
230 x 2
290 x 1 x 2
standing one arm neutral grip dumbell push press
60 x 10
80 x 6
100 x 6
120 x 4
rope rows
45 x 2 times
70 x 2 times
90 x 2 times
115 x 1
140 x 1
rope rows for time- these were pretty fun and a great workout as well
curlz for the girlzz
just enough to stay swole.
good session.
Strong as always big guy! That football bar kicks serious ass and probably puts even more stress on the triceps. Those Rope Pulls look mad fun! Also, gotta have the curlz for the girlz at the end! Otherwise you can’t walk out of the gym on the street feeling proud and cocky! The ladies pay attention ya know! Nothing turns them on more than a sweaty guy with big constantly-pumped and flexed bicepzzz
deadlift night- pulled from the floor for the first time using conventional form. i’m down to 250lbs now and i can get into position comfortably now. i decided to work up to 405lbs and just keep adding chains from that point. i ended up using all of the chains in the gym. it was a good starting point for pulling full ROM.
conventional deads
warmup
135 x 6
225 x 6
315 x 6
405 x 3
against chains
405 + 50lbs of chain x 1
405 + 100lbs of chain x 1
405 + 130lbs of chains x 1
405 + 160lbs of chain x 1
405 + 190lbs of chain x 1
405 + 230lbs of chain x 1
deficit deadlifts against chains, double overhand
225 x 3
225 + 50lbs of chain x 3
225 + 100lbs of chain x 3
315 + 100lbs of chain x 3
315 + 190lbs of chain x 3
410 + 190lbs of chain x miss- grip gave out at mid thigh. switched to mixed grip and got it
GHR
BW x 8 x 3
ab rollouts
10 x 3
very happy with my first session pulling from the floor. from the way things felt tonight, i feel like my conventional pull is in the high 600’s right now.
I was wondering if you could give me any sumo tips. This video was my first time seriously pulling sumo.
Weights are 315, 405, 455, 365.
Thanks.
why are you using the cheater sumo stance??
you aren’t efficiently using the lower body right now. the advantage of using sumo is that you can initiate the lift with the legs. the way you are setup you are doing more of a wide stance conventional deadlift.
you need to get the legs more parallel to the bar with the feet pointed towards the plates more. the way you are doing it with the feet forward and the knees tracking forward doesn’t allow you to use much of the hips. you want to really open up the groin, point the toes out and force the knees out as you start the lift. the knees should track towards the plates, not forward. this will allow you to get the hips into the movement.
also, you are starting with the shoulders in front of the bar. as you drop into the hole the shoulders should be over the bar. i think getting your feet and legs in the proper position will solve that problem though.
try that out and get me another vid.
It’s not cheating if everyone does it. I’ve never really done it, so I figure I might have a big sumo pull in my somewhere.
Will do on the advice. I may have to start some more serious hip stretching. I’m already getting a lot more quad involvement than my conventional pull.