I think you’re right. I put a bunch of effort into learning to pull with my lat, because I felt that was lacking. Now it’s pretty automatic, so it’s harder to “mess it up”.
It’s easier for me to get that scap connection (I get what you’re talking about), when I can round over a bench or something. That helps me let it stretch/ open, which then lets me cue pulling from there.
I was kinda thinking this too. Not any plans to get real lean soon, but that wont stop me upping the intensity on the rows. Thanks
Sorry missed the big day, you’re kicking ass for a 50yo sir, or in factfor any age! I’m looking at 40 (way down the road) and thinking what goals to tie to that milestone.
Shooting for Simo quality would be a good start!
2 Arm, wide Grip bent over rows as demonstrated here 34 seconds in:
As well as chest supported incline shrugs and rack pulls are probably my 3 favorite trap/Upper back builders I’ve ever used
do you think they could also be done as chest supported wide rows ?
shoot for consistency and discipline and just make sire that there is always a progression planned into any training you do. You are in such a good place physically now that it is easy for you to just keep getting better. But remember the more defined and simple the goal the better the results.
Definitely agree with rack pulls, especially if you just want to do very few movements
TfP and @davemccright I have never done a rack pull. How do you guys like to program these in terms of reps, sets, loading ? What sort of height are you setting the safeties at ?
I set it about mid shin, and I pull without my legs, if that makes sense. I try to really torque my whole back by thinking about bending the bar like a horseshoe around me, so my lats and upper back are tight each rep. I like to just do sets of 3-5 and work up to something heavy. Every now and again I’ll do like a cluster set or something with it, but just working up seems to be the friendliest to me.
The rack just lets me take my legs out of it and get a lot more upper back tension from the get-go on each rep
Straps or no ?
I definitely use straps because it’s more weight than I general pull from the floor and I don’t want my grip to limit me. These can be done chest supported, especially if mixed with Rack Pulls, which will also tax your posterior chain.
In fact, Here’s a video I like on them done with a chest support:
For the rack pulls? Definitely straps
Thursday 22 Aug - week 3
Push press from rack
Bar x 5
40 x 3 paused -
40 x 3 paused -
60 x 3
70 x 2 - ok
80 x 2 -
85 x 3 (187 lbs) - RPE 9
85 x 1 - slow, feels like no leg drive and all press. Annoying.
85 x 1. This was quicker
Dropped the weight to focus on more speed.
70 x 3 - messy
70 x 3 - these were ok.
Lots of elbow discomfort on these mostly where the bicep attaches.
Db shoulder press
30 x 3 sets - 8, 8, 10 on last set
These were ok. Little wobbly. Deff need stronger triceps.
RDL (used figure 8 straps)
130 x 10 x 3 sets (286 lbs)
Big stretch on the biceps. Good hamstring and lower back pump too.
Lateral raises
15kg x 10 x 3 sets
Lying tricep ext
45 x 3 sets - 10, 10, 10
Arms very sore at the end of this session. Other wise all good. Trained a day early as I will be on a road trip on Friday. This may have affected the press a little but it is what it is.
I was actually thinking this could be your main problem with the push pressing. Leg drive just gets it moving to face level or top part of the head, it is triceps strength that you need to finish the move.
I like tricep dips and close grip bench for tricep strength/size. In that order.
Do you mean bench dips ?? Or do you do dips a particular way to hit the triceps ?
Parallel Bar Dips
I agree with this, though I do tend to lean a little forward even when targeting triceps - shoulders don’t let me get too upright.
Even so, I still find this to be one of the best tricep strength/size builder.
Ever programmed the JM Press?
Happy belated birthday!
This x 2! Hope you had a goodun?