No, just various bits of you to pulverise if things go wrong.
Yes indeed. It was a good reminder for me that things can go wrong with lighter loads. It’s like you (and many others) have said. Treat light weights like they are heavy. My coach is a big one for making sure you set up the same no matter 100kg or 150kg. This time I didn’t do that and well we all saw what happened. Had this hit the rack the end result could have been very different.
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Hicks Press. It’s still close to a bench press though, so not sure if you’d want to do them.
The only other thing I do specifically ist cable extensions. Free weight stuff needs to be loaded too heavy to get something out for me and that bothers my elbows.
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Yeah, that could have gone easily and badly wrong man, glad you’re ok
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My direct triceps work is currently:
Rolling DB triceps extensions (3-4x12-15 lying on my back, currently using 35s) and high rep cable or banded triceps extensions (I’m currently doing 4x25, two sets overhand and then two sets underhand). It could be partly due to me leaning out, but I think I may have managed to add a little size to my triceps in the past few months.
For triceps, my favorites are reverse press downs and overhead rope extensions.
For the reverse press down (or any press down), I think it’s good to do strict reps until you can’t anymore. Once you fail there, start letting your upper arm move up and then use it to start the rep. These are obviously cheat reps, but the triceps actually help with arm extension (moving your upper arm down and back to your sides under load). This is why people feel triceps on DB pull overs.
Speaking of DB Pullovers… I’m trying them out and I like them, but I notice a pop in my shoulder where my biceps tendon used to be. If I get my arm angles just right then it doesn’t pop, but that makes me think you’re shoulder may not like them.
Decline skull crushers used to be my go-to, but I’ve drifted away from them. I think that’s mostly because I can accomplish the same thing on the cables. For skull crushers, I do strict (little to no upper arm movement) and then go into cheat mode when I can’t do that. You’ll find that these cheat reps hit the triceps more fully than a strict rep.
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Yeah a fan bit will work. The hole saw is tough if the cut is too deep. Then if you want the hole to look pretty you could always rout the edges with some decorative bit like a Roman ogie
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Sort of chest but mostly triceps… my fav is what I call a narrow dumbbell press. Dumbbell squeezes together longwise directly in top of your sternum. Push to extension at a slightly downward angle so your more over your chest than your face. Squeeze for 5 seconds at full extension with chest and triceps. Awkward at first but smokes your triceps for sure
Secret Tricep Recipe. 3 or maybe 4 sets of three exercises.
One move where the triceps press out. Partial close grip benches, board press, JM press, neutral grip benches, close grip pushups stopping 3-5 inches from the floor, lockouts in the rack, Kaz Press, whatever you like, maybe limiting ROM to keep pressure off your bicep.
One extension where your Tris are shortened, or elbows are close to body. Cable Pushdowns with any grip or handle, band pushdowns, extensions on a decline, tricep kickbacks. Whatever is Handy.
One extension where your elbows are up over your shoulders or your triceps are lengthened. French press, skull crushers, overhead cable or overhead band extensions, PJR Pullovers, Tate Press, overhead DB tricep extensions, anything that doesn’t blow up your elbows.
Tricep work is notorious for beating up your elbows, so avoid that. Use a variety off grips(rope, overhand, underhand) and elbow positions (elbows tucked or elbows out to the side for different tension) to keep things fresh.
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@markko @guineapig @FlatsFarmer @jackolee @Frank_C @littlesleeper @Koestrizer @dagill2 Thanks for all the suggestions, I’ll have a look at all of them over the weekend and see what tickles my fancy.
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Friday 14th Feb - week 2
Deadlift
Bar x 10
65 x 5
105 x 3
125 x 3
145 x 3
152.5 x 5 x 5 sets (336 lbs) RPE 8, 8, 7, 7, 8
Pulls were solid tonight
Squat 310 ( 3 sec down, 1 sec pause, up)
Bar x 10
65 x 5
85 x 5
107.5 x 5 x 4 sets (237 lbs) RPE 8, 8, 8, 9
These were ok but still horrible
Bench - canceled bench
Db row
35 x 9 x 5 sets
Tricep work
Rolling dumbel extension. 3 sets - great pump - where were these 20 years ago.
Seemed to take ages tonight. It was very hot and humid so I am blaming the weather. Good session, so pretty happy.
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Deadlift from tonight, no issues here.
https://www.instagram.com/p/B8ixLdigrjy/?igshid=82zde9ir93te
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So it seems that some of the guys who train with me (at the same gym at the same time) have given me a nickname. It was actually one of the girls who threw it out there a couple of weeks ago but it has now stuck. They call me the ‘silent assassin’
One of the guys added a video to his Instagram story today of one of their sets and I am warming up in the background, he added a label above me saying ‘the silent assassin warming up.’ Made me laugh really hard 
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Quality.
Lmao ‘Quality’ is my oldest best mate back in the UK’s actually nickname. Love it
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I’m jealous, I don’t have a nickname any more. Possibly because I never talk to anyone. “Creepy Old Dude” might work in the meantime.
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That’s a great nickname.
They only nickname I ever had came and went with college. One of the seniors on the baseball team called me Moose.
The only nickname I’ve ever given is a secret to the person. There’s an old guy at the gym who seems to just walk around aimlessly and do random stuff. I call him The Wanderer.
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My favourite nickname is for our mate Joe. He looks a bit Italian, so we’ve called him Giuseppe fairly frequently.
Once at a party he took a bird upstairs but had had a bit too much to drink and couldn’t rise to the occasion. So now he’s Floppy Giuseppe.
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Shut up and kill the weights!
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Silent assassin sounds much better than… “crazy old bitch” 
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