Love low incline work 1-2 inch above chest to 3/4 lockout never used to be able to do it for my chest but pressing with my chest using a chest up setup type deal and learning how to actually feel my chest and keep tension on it helps so much
[quote]Ecchastang wrote:
Nice job on the pressing PR. When my shoulder can handle it, I feel like I get a lot out of incline. Now I am doing more dumbbell incline as occasional accessory work, as I can keep my wrists closer to a neutral position, and that feels better on my joints.[/quote]
Thanks for stopping by dude.
Honestly that’s what I did last time I ran the Coan style program, but now that I’m at my home gym, setting up DB’s is kind of a hassle, so kind of decided against it. I’m hoping starting off really light with the BB Incline will allow me to use it without re-injuring my shoulder, and reap the benefits many get from it (Coan and Paul Carter both swear by it)
[quote]ryanbCXG wrote:
Love low incline work 1-2 inch above chest to 3/4 lockout never used to be able to do it for my chest but pressing with my chest using a chest up setup type deal and learning how to actually feel my chest and keep tension on it helps so much[/quote]
I really think I’m going to have to stop 1-2 inches off the chest consistently from now on. Any lower seems to be the ‘trouble’ area, and people like JM and I think a youtube BBer named Chris Jones have both commented on that bottom ROM being unnecessary and even a bit dangerous, especially for lankier folk.
Coan Sumo + Light Legs
So while warming-up with 365, the plates kind of tilted ‘inward’ and nipped my left toes. FML it hurt bad. So my entire set, you can kind of see my eyes dart over to keep checking if my feet were safe lol. So reps weren’t smooth as I liked, but happy I was able to do this with numb toes and lack of focus lol
Sumo DL:
380x8
Paused High Bar Squats:
215x6x6-8
Banded Goblet Squats:
40+Green x4x12
Split Squat Partials: Such an excruciating pump
25x3x30
Band Leg Curls:
100 total reps
Good workout, toes getting smashed sucked but my legs are so long and feet so big, it was bound to happen at some point lol
[quote]Spidey22 wrote:
Coan Sumo + Light Legs
So while warming-up with 365, the plates kind of tilted ‘inward’ and nipped my left toes. FML it hurt bad. So my entire set, you can kind of see my eyes dart over to keep checking if my feet were safe lol. So reps weren’t smooth as I liked, but happy I was able to do this with numb toes and lack of focus lol
Sumo DL:
380x8
Paused High Bar Squats:
215x6x6-8
Banded Goblet Squats:
40+Green x4x12
Split Squat Partials: Such an excruciating pump
25x3x30
Band Leg Curls:
100 total reps
Good workout, toes getting smashed sucked but my legs are so long and feet so big, it was bound to happen at some point lol[/quote]
The best thing about your deadlift video is your expression in the start screen looks like you want to rape something, possibly the barbell. Anyway, nice lifting. Something I noticed; though, you seem to have the bar in front of you when you get to lockout, and it seems as though you feel the awkwardness and try to correct it to lockout. I think that might be leading to you not locking the weight out on some reps.
What are “split squat partials”?
You know my feelings on ROM, but I agree with limiting something like an incline. Work is force times distance and your ape arms do a shit ton of work in a bench press even with stopping off the chest, haha.
[quote]Destrength wrote:
you want to rape something, possibly the barbell.
[/quote]
Thanks man. Honestly I think the lockout thing comes from two things. First, I’m still kind of learning to engage my lats with sumo, something that was much easier with Conventional for some reason.
Also, in this last video, I actually turned my toes a bit ‘in’ to avoid the plates hitting my toes again, which kind of puts my knees forward, putting me farther from the bar, and obviously putting it out in front a bit. So that was just a error on my part. lol
[quote]MinusTheColon wrote:
What are “split squat partials”?[/quote]
These, except I only do as small middle 2/3 of the ROM, just really hits all of that lower quad area. Kind of feels like a high rep leg press for me
[quote]HeavyTriple wrote:
You know my feelings on ROM, but I agree with limiting something like an incline. Work is force times distance and your ape arms do a shit ton of work in a bench press even with stopping off the chest, haha.[/quote]
LOL’d @ ape arms
Awesome, that makes me feel better. I’ve been trying to force the ‘touching the chest’ thing on Incline, and honestly I think it’s doing more harm than good, and because I’m pausing the reps anyways, I think an inch off the chest will be enough ROM for what I’m looking for.
Light Chest/Back
Wide Grip Flat Bench: All paused, felt pretty easy. Funny how my wide grip proportionally doesn’t look that wide because my arms. lol
175x5x8
DB Incline: I remember last time going to a commercial gym, I did 75’s for sets of 15 lol. These DB’s suck haha
50’sx15,12,11
Band Flies ~SS~ BB Push-ups: Moved the bar up each set to make it ‘easier’ as I got fatigued
4xAMRAP each
Hernon Rows ~SS~ Straight Arm Band Pulldowns:
5x12/20
Single Arm Band Pulldowns ~SS~ Yates Rows: I’m tired of setting up the other stuff, this is simple and just as effective probably lol
4x15/20
Face Pulls:
100 reps
Alright, solid workout. Really starting to get some chesticle work going on, so hopefully that’ll bring up a lagging BP and my bench all in one. Felt good today. All the back work was kind of paused and slow-eccentriced, really felt good.
[quote]HeavyTriple wrote:
You know my feelings on ROM, but I agree with limiting something like an incline. Work is force times distance and your ape arms do a shit ton of work in a bench press even with stopping off the chest, haha.[/quote]
Work the stretched rom with something better. Incline bb is not that movement IMO
It’s now been a long time since I had my rack, but I always did my inclines with the pins set 1-2" off my chest. Seemed to alleviate any shoulder issues but still get good work in by keeping it there. I also did those bottoms-up so I never worried about tapping the pins and things getting unstable. Boards/shoulder saver/something might be a better idea if you’re not doing it that way.
[quote]ryanbCXG wrote:
[quote]HeavyTriple wrote:
You know my feelings on ROM, but I agree with limiting something like an incline. Work is force times distance and your ape arms do a shit ton of work in a bench press even with stopping off the chest, haha.[/quote]
Work the stretched rom with something better. Incline bb is not that movement IMO [/quote]
What do you suggest? I’ve been doing some band flies and some wide grip stuff, that’s all I really came up with lol
[quote]LoRez wrote:
It’s now been a long time since I had my rack, but I always did my inclines with the pins set 1-2" off my chest. Seemed to alleviate any shoulder issues but still get good work in by keeping it there. I also did those bottoms-up so I never worried about tapping the pins and things getting unstable. Boards/shoulder saver/something might be a better idea if you’re not doing it that way.[/quote]
Yeah I could put something on the bar to make sure I’m ‘consistent’ with the ROM. Not sure what though. I’ve tried pin presses, but they always lead to joint issues for me
[quote]Spidey22 wrote:
I’ve tried pin presses, but they always lead to joint issues for me[/quote]
I wonder why that is. Do you have issues with paused presses?
[quote]LoRez wrote:
[quote]Spidey22 wrote:
I’ve tried pin presses, but they always lead to joint issues for me[/quote]
I wonder why that is. Do you have issues with paused presses?[/quote]
Not really? Idk I think I’ve always had shitty elbow/wrist positioning when pressing, so that could be the issue. I could just be as simple as when pausing stuff, tension is still kind of distributed through out my body, where is off pins I’m more or less going 0 to 100 with force, if that makes sense.
I should really learn to science and articulate better like EyeDentist does lol
[quote]Spidey22 wrote:
[quote]LoRez wrote:
[quote]Spidey22 wrote:
I’ve tried pin presses, but they always lead to joint issues for me[/quote]
I wonder why that is. Do you have issues with paused presses?[/quote]
Not really? Idk I think I’ve always had shitty elbow/wrist positioning when pressing, so that could be the issue. I could just be as simple as when pausing stuff, tension is still kind of distributed through out my body, where is off pins I’m more or less going 0 to 100 with force, if that makes sense.
I should really learn to science and articulate better like EyeDentist does lol[/quote]
That’s kind of why I was asking. With the pin presses, I pretty much had to figure out how to get myself completely tight before even pressing on the bar, and make sure my wrists and elbows were all in the right position. It took several sessions before I found the right groove, but ramping the weights up helped since positions that worked for lighter weights stopped working for heavier weights… and eventually I learned where things needed to be from that.
So I was thinking with paused presses you’d still be tight at the bottom, but maybe you’re not tight when you start pressing with the pin presses. And maybe if you focused on getting that tight before you started pressing, you might not have issues with it.
At least that was my line of thought.
[quote]LoRez wrote:
That’s kind of why I was asking. With the pin presses, I pretty much had to figure out how to get myself completely tight before even pressing on the bar, and make sure my wrists and elbows were all in the right position. It took several sessions before I found the right groove, but ramping the weights up helped since positions that worked for lighter weights stopped working for heavier weights… and eventually I learned where things needed to be from that.
So I was thinking with paused presses you’d still be tight at the bottom, but maybe you’re not tight when you start pressing with the pin presses. And maybe if you focused on getting that tight before you started pressing, you might not have issues with it.
At least that was my line of thought.[/quote]
That’s a good point and could very much be the case. I was actually thinking of doing high incline pin presses as a movement for my next training cycle, so I’ll try and remember this for then. Thanks dude
Light Delts + Arms
It’s so very cold outside, the bar freezes my hands so bad lol. Shoulders felt wonky, so I decided I’m going to get them a bit warm first before presses (as many much bigger/stronger than I recommend) and pre-fatigue them a bit. Hopefully keeps them healthy, and may result in some middle delt growth
Laterals: Varying weights
5x15-35
Push Press: Definitely felt better after the laterals. I’m doing these unorthodox though, really explosive concentric (obviously) but pretty slow eccentric
110x2x8
Rear Delts ~SS~ Upright Rows:
4xAMRAP/8-10
Seated Hammer Curls ~SS~ Band Kickbacks:
5x15/20
Rev Curls ~SS~ Deadstop Extensions:
5x12-15
EZ Curls ~SS~ DB OH Extensions:
4x20
Solid workout, but damn it’s so cold. Can’t imagine how the NE is right now lol. Haven’t had to take an off day in awhile, which is pretty cool. After this cycle though, I think I’m going to commit to just going to be earlier and waking up early enough to just have a ‘set’ schedule, like every Monday is Lower, every Tues Upper, etc, just so that’s one less ever changing variable that I have to consider during my cut.