Inverted scap rows to balance scap pushups. Generally a good idea to balance pushing and pulling movements or even favor the pulling movements more.
Bottom end pullups - basically do a pullup with you arms straight, just pulling the arms into the socket. They look goofy but the teres group,rhomboids and lower traps get conditioned with this one. It’s a good balancer/assister if you end up doing a lot of overhead work.
What’s a “reach,roll and lift?”
[quote]skidmark wrote:
Inverted scap rows to balance scap pushups. Generally a good idea to balance pushing and pulling movements or even favor the pulling movements more.
Bottom end pullups - basically do a pullup with you arms straight, just pulling the arms into the socket. They look goofy but the teres group,rhomboids and lower traps get conditioned with this one. It’s a good balancer/assister if you end up doing a lot of overhead work.
What’s a “reach,roll and lift?”[/quote]
Here is the article I pulled most of the exercises from:
http://www.T-Nation.com/readArticle.do?id=818555
Look about 1/3 the way down the page for the “reach, roll & lift”
Is the inverted row performed hanging from a bar with the feet supported? This sounds good if I have it right.
Bottom end pullups: will see how the shoulder tolerates these right off the bat.
Thanks…
[quote]soldog wrote:
skidmark wrote:
Inverted scap rows to balance scap pushups. Generally a good idea to balance pushing and pulling movements or even favor the pulling movements more.
Bottom end pullups - basically do a pullup with you arms straight, just pulling the arms into the socket. They look goofy but the teres group,rhomboids and lower traps get conditioned with this one. It’s a good balancer/assister if you end up doing a lot of overhead work.
What’s a “reach,roll and lift?”
Here is the article I pulled most of the exercises from:
http://www.T-Nation.com/readArticle.do?id=818555
Look about 1/3 the way down the page for the “reach, roll & lift”
[/quote]
That’s a good one - it’s gonna hurt (me, not you maybe) but that’s precisely a movement that I need to do as it attacks a muscle weakness I have directly.
Just so. I put my oly bar a little lower than bench press height, hang from the bar in an inverted pushup position, pull my shoulder blades together and try to release slowly for 15-20 reps.
It might like 'em fine as there is no rotation of the joint. Thanks for RRnL tip.
Pre-WO 190.25
Warm up: Mobility Complex - concentrating on the depth of the OH squats
Back Box squats: 145lbs 3X10
Still had a couple of wobbles at odd times
RDL dead lift: 205lbs 10/10/10
205 felt good and no issues with my grip. Up 10 from Sunday.
Single leg calf raise (Smith machine): 110lbs 3x10
Used a double weight plate to step on. still need to get complete ROM before upping the weight.
Chin ups: these 5/4/3
Lat pull-down: 90lbs - 10, 80lbs - 10, 70lbs - 10
The last 2 reps on each weight were difficult. Will have to decide Thursday on a weight to go 3x10.
DB upright row: Deleted based on shoulder issues
Shoulder set: I will keep these to M-W-F if possible
Scap pushup 10
scap inverted pushup 10
stability ball pushup 6 - crazy stability probs, need to learn how to do these
pushup hold - 25 seconds
Reach, roll & lift - 10 each side - this one works the right places on my right shoulder
DB ext rot: 8lbs 10reps
DB L-Lateral raise: 8lbs 10 reps
DB bench press; 45.5lbs 10/10/6
DB shoulder press: 25lbs 10/10/10
DB Hammer curl: 25lbs 10/10/10
Time to bump up. Should try 26.5 Thursday.
Assisted Dips: Deleted
Tri Pull down: 85 lbs 10/9/5
a little ambitious on the weight
Leg/hip raise: 30lbs 10/10/9
67 minutes and 636cals
Stationary bike Heart rate hills 30 min
1 liter of H2O consumed during workout
Post WO weight 188.75lb
Good session Soldog, 37 work sets plus a half hours cardio, way to go!
Thanks Burnsey - Although I wouldn’t count that shoulder work as work sets. I am feeling it all through my shoulders and back so something is working…
Spring time in the Rockies means it’s snowing like a SOB. Just barely made it home through the slush turning to ice. Good thing I left work early. Don’t think I’ll go back out tonight, which means this becomes an off day instead of Karate night. The choice between being a slacker or ending in the ditch is fairly easy - you slacker you…
We’ve had a foot of snow since noon with another foot predicted by morning. I’ll make up for missing Karate in the morning running the snow blower unless the snow is too wet and heavy - clogging the blower. Then I’ll be shoveling…
Well I started of the day running the snow blower for an hour to clear the driveway. We ended up getting about 18 inches of fairly heavy snow - good for the water supply.
Pre-WO 189.75
Warm up: Mobility Complex - concentrating on the depth of the OH squats
Back Box squats: 145lbs 3X10
Feeling OK. I’m just doing touch-and-go’s instead of fully sitting down. Any comments on differences between the two methods?
RDL dead lift: 215lbs 10/8/10
Lost my grip during the middle set and hung on by my finger tips on the last set. Up 10 from Tuesday.
Single leg calf raise (Smith machine): 120lbs 3x10
Upped the weight 10 lbs and focused on the top of the range of motion to get a good squeeze.
Chin ups: these 6/4/3
Lat pull-down: 80lbs - 3x10
DB bench press; 45.5lbs 10/10/10
DB shoulder press: 25lbs 10/10/10
DB Hammer curl: 26.5lbs 10/10/10
Bumped 1.5lbs but it didn’t feel like it.
Tri Pull down: 85 lbs 10/10/7
getting there
Leg/hip raise: 30lbs 10/10/10
63 minutes and 602cals
Stationary bike manual Heart rate hills between 125-155 30 min
1 liter of H2O consumed during workout
Post WO weight 188lb
[quote]soldog wrote:
Back Box squats: 145lbs 3X10
Feeling OK. I’m just doing touch-and-go’s instead of fully sitting down. Any comments on differences between the two methods?
[/quote]
Touch and go is good for training yourself to get to a certain depth and start back up. You also keep a more constant tension on your muscles. If you don’t pause at the top, either, you can actually turn it into a pretty brutal endurance type of exercise.
However, the box squat was really popularized by Louie Simmons of Westside fame. His approach to the box squat is to sit down, release your hips (but keeping your core tight), tighten your hips back up, and then stand. When you watch his guys do it, they get a rocking motion going. This makes things much harder because you’ve lost all rebound energy from the muscles. It’s great for working your starting speed out of the hole.
But that whole hip-release thing has always seemed damn dangerous to me unless you really know what you’re doing.
But another question is how high is your box?
It’s common for PLers to work very high box squats with a ton of weight, this works their core and also makes them more stable walking out with a weight. As they get closer to a meet, the weights start to go down and the boxes get lower and lower.
The tone of your post is more confident. Weights are going up and your getting more businesslike.
Looking good.
215 on RDL? Nasty! Keep it up.
That OH squat kills me. I have such tight calves that I can’t squat with my hands directly over my head without pitching forward. Great work here!
[quote]The Pencil Neck wrote:
But another question is how high is your box?
[/quote]
I’m using a bench that hits me a couple of inches below the knee. I think that it allows me to get the top of my quads parallel to the ground.
Thanks for the info!
[quote]Colin Wilson wrote:
That OH squat kills me. I have such tight calves that I can’t squat with my hands directly over my head without pitching forward. Great work here![/quote]
That whole mobility complex warm-up has been an exercise in stability as well as mobility but I can feel it having an effect as the weeks go by…
[quote]skidmark wrote:
The tone of your post is more confident. Weights are going up and your getting more businesslike.
Looking good.
215 on RDL? Nasty! Keep it up.[/quote]
Thanks skidmark!
I read “more businesslike” = less whining LOL
Confidence is going up and this forum has much to do with it. Since this is the only place I discuss lifting with knowledgable people.
Short training session today - had an important appt. later.
Shoulder rehab set
A1- Scap pushup 10
A2- scap inverted pushup 10
A3- stability ball pushup 10
A4- pushup hold - 25 seconds
I supersetted these (and if supersetted wasn’t a word before - it is now!) and worked through twice. Concentrated on tensing/squeezing the back and shoulder areas.
B1- Reach, roll & lift - 10 each side - this one works the right places on my right shoulder - left shoulder is weaker but it doesn’t have the pain.
B2- DB ext rot: 10lbsx10 / 8 lbs x10 hold and squeeze 3x on the way down
B3- DB L-Lateral raise: 10lbsx10 8lbs x10 reps hold and squeeze 3x on the way down
Man those L-Lateral raise with the pause and squeeze are a whole different animal.
Treadmill running:
2 miles 19 minutes
0.25 mile walk cool down.
And then my important appt. - Had made an offer to this ad: “2 barbells with standard free weights (2) 45lb plates,(2) 35lb, (2) 25lb, several 10,5, and 2.5lb plates” verbally the lady said there were also some “little plastic weights” with the smaller bar. I offered $50 sight unseen thinking how bad can it be? Turns out it was one 7 foot 45lb bar with the listed weights plus one of those cheap sets with the plastic covered concrete weights - a pretty good deal wasn’t it?
Tomorrow I go and look at this ad: “Weight Set, 300# of steel weights, bench with incline and leg station, 2 curl bars, 4 dumb bell bars, and 1 straight bar. $76” I already know the main bar is 6 foot and has threaded ends so the weights aren’t compatible between the sets. But the bench and leg station includes a preachers curl and this set sounds pretty good for my son to use while I use the bigger bar and weights. I think I’ll offer $60 depending on the condition of the bench.
Any thoughts?
Sounds like you’re getting some great deals. Make sure you really inspect the bench and tighten up everything before letting your son use it. Of course, the day will come when “Dad, time for me to use the big set, you can have the little set”.
[quote]hel320 wrote:
Sounds like you’re getting some great deals. Make sure you really inspect the bench and tighten up everything before letting your son use it. Of course, the day will come when “Dad, time for me to use the big set, you can have the little set”.[/quote]
Yeah that will happen. But in the mean time, I’ll keep looking to add another big set and maybe sell the smaller ones.
I did pick up the set with the bench for $60 yesterday. Now to clean things up and figure out where to set it up.
Went for another ride around the neighborhood today:
Three different loops today. It is nice and sunny, around 45-50 degrees but very windy - gusting to 40mph. It really sucks to go uphill with a 40mph wind in your face…
Around 2 hours ride time.