[quote]TheWolfMan wrote:
You seem to be using the same dumbbells for curls and overhear presses, for the same reps. Does that right shoulder still bother you? And if so, is that why you’re not going heavier on the presses? Or are you just a freakish mutant who has stronger biceps than whole of rest of upper body combined? (kidding… sorry…)
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Hey WolfBird,
How you doing buddy?
My shoulder has been pretty good lately. I suppose my overhead pressing is not all that strong while my biceps are lol.
Should I be overhead pressing a lot more than I bicep curl?
[quote]TheWolfMan wrote:
You seem to be using the same dumbbells for curls and overhear presses, for the same reps. Does that right shoulder still bother you? And if so, is that why you’re not going heavier on the presses? Or are you just a freakish mutant who has stronger biceps than whole of rest of upper body combined? (kidding… sorry…)
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Hey WolfBird,
How you doing buddy?
My shoulder has been pretty good lately. I suppose my overhead pressing is not all that strong while my biceps are lol.
Should I be overhead pressing a lot more than I bicep curl?
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Not too bad mate My team’s performance has picked up recently, so we actually get along now - I’m not actually sure which of those came first though haha.
To answer your question, I don’t know about ‘a lot’, but I think it’s fairly unusual for the numbers to be identical. I wouldn’t worry though. I pointed it out because I was curious, not because I think it needs to be a problem.
Your shoulder strength seems a little low, but that could be you just cautiously approaching the pressing. I use 20-25 pound heavier dumbbells for OHP than curling. But hammercurls let you lift a lot more weight than normal supinated grip curls. I think 5kg more on your dumbbells for overhead pressing would be average/normal shoulder to bicep strength.
[quote]TheWolfMan wrote:
Not too bad mate My team’s performance has picked up recently, so we actually get along now - I’m not actually sure which of those came first though haha.
To answer your question, I don’t know about ‘a lot’, but I think it’s fairly unusual for the numbers to be identical. I wouldn’t worry though. I pointed it out because I was curious, not because I think it needs to be a problem.
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Good to hear buddy.
I do remember thinking it was a bit strange that the weight was the same for each exercise, but I dint really worry about it.
[quote]Destrength wrote:
Your shoulder strength seems a little low, but that could be you just cautiously approaching the pressing. I use 20-25 pound heavier dumbbells for OHP than curling. But hammercurls let you lift a lot more weight than normal supinated grip curls. I think 5kg more on your dumbbells for overhead pressing would be average/normal shoulder to bicep strength. [/quote]
I have been cautious with overhead pressing since inuring my shoulder. I can tolerate overhead pressing, although I just have to watch the frequency.
3 sets of 15 x normal push-ups, 3 sets of 10 x triangle push-ups.
Did my normal run along my normal route: 14’10 to get half way, and 14;25 to get back.
Cooled down with some mobility drills.
notes: I haven’t been on my usual run for over a week now and as a result the legs did feel a little heavier than usual. I know steady state cardio isn’t popular around here but I feel so much better when I get my regular cardio work done. I feel lighter on my feet and it help with weight control. I will be trying to do my “run” twice a week.
Barbell reverse lunges: 5 sets of 12 lunges with 70 kg’s. (6 reps pull-ups in b/w sets)
One leg leg press: 3 sets of 10 with 2.5 pps.
Single leg deadlifts: 3 sets of 6 with a 12 kg kettlebell.
Practiced some handstands etc.
Hill sprints: 5 repeats.
notes: Feeling strong on the lunges. Conditioning is suffering a little although I still consider it important at the moment its not a priority.
Hoping to get 6 hill repeats next week.
BW pull-ups: 4 sets of 7. (last 2 reps were grinders).
Supersetted 4 sets: dB curls (10 x 17.5 kg), with seated rows (10 x 50kg).
Practiced some handstands and forward rolls.
notes: Im away again travelling for a work conference so I was in a foreign gym today. Things always feel different in different gyms. Happy with todays effort although feeling sluggish as my nutrition has not been the best. I always struggle to keep things reasonable when on the road when it comes to eating. Today will have to be my “cheat day”.
BW pull-ups: 4 sets of 7. (last 2 reps were grinders).
Supersetted 4 sets: dB curls (10 x 17.5 kg), with seated rows (10 x 50kg).
Practiced some handstands and forward rolls.
notes: Im away again travelling for a work conference so I was in a foreign gym today. Things always feel different in different gyms. Happy with todays effort although feeling sluggish as my nutrition has not been the best. I always struggle to keep things reasonable when on the road when it comes to eating. Today will have to be my “cheat day”.
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Agile 8 is Defranco’s brain child, yes? and What about the etc part, what does that constitute of ?
And just wondering where are you from since you’re logging with Kg’s and not pounds?
Agile 8 is Defranco’s brain child, yes? and What about the etc part, what does that constitute of ?
And just wondering where are you from since you’re logging with Kg’s and not pounds?[/quote]
Hi HP,
Welcome to “the cage”. Always great to see new members here.
Yes, agile 8 is De Francos work. I add “etc” to it because I have modified it a bit and added a few things in. What I usually do when I say “Agile 8 etc” is knee to wall ankle mobility, leg swings, foam roll back and IT bands briefly, scorpion kicks, static couch hip flexor stretch, static hamstring stretch, broomsticks, and band pull aparts. I often add in one or two more moves such as downward dogs. Takes usually 15 minutes, in which time I also drink my coffee and BCAAs.
Im logging all the way from down under in Australia, mate.
Floor press: 5 sets of 5 with 85 kg. (6 rep pull-ups b/w sets).
BW dips: 4 sets of 8.
Supersetted 3 sets of: dB incline hammer curls (10 x 5 kg), with lateral raises (10 x 8 kg).
Practiced some handstands etc.
notes: Happy with the floor press, although I felt sluggish throughout the whole session. I spent the weekend down in the city where I overate at every meal, and ate things that I usually don’t eat. I really have to come up with a plan with my weekend nutrition as things have been getting out of hand on the weekends.
Agile 8 is Defranco’s brain child, yes? and What about the etc part, what does that constitute of ?
And just wondering where are you from since you’re logging with Kg’s and not pounds?[/quote]
Hi HP,
Welcome to “the cage”. Always great to see new members here.
Yes, agile 8 is De Francos work. I add “etc” to it because I have modified it a bit and added a few things in. What I usually do when I say “Agile 8 etc” is knee to wall ankle mobility, leg swings, foam roll back and IT bands briefly, scorpion kicks, static couch hip flexor stretch, static hamstring stretch, broomsticks, and band pull aparts. I often add in one or two more moves such as downward dogs. Takes usually 15 minutes, in which time I also drink my coffee and BCAAs.
Im logging all the way from down under in Australia, mate.
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I haven’t looked much into the agile 8, but it sounds like you’re very conscious about prehabbing, something most lifters care little about before it’s too late.
How are you, if you don’t mind me asking and have you seen a decrease in soreness, stiffness etc after you began with the 8 or general pre workout prehabilitation?
I thought you guys used the Imperial system not the metric.
I haven’t looked much into the agile 8, but it sounds like you’re very conscious about prehabbing, something most lifters care little about before it’s too late.
How are you, if you don’t mind me asking and have you seen a decrease in soreness, stiffness etc after you began with the 8 or general pre workout prehabilitation?
I thought you guys used the Imperial system not the metric.
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Im 33 years old, and I wouldn’t even consider lifting without “warming up”. IMHO “prehab” work is a must to prepare myself physically and mentally before I lift. Just makes me feel warm, loose and ready to attack the weights without the need to worry about pulling/straining anything because Im cold. I know a lot of people say that warming up is a waste of time, but I definitely feel the difference, although Im not sure if it helps with soreness the next day. Stiffness is definitely reduced.
Another thing I have noticed is that the more frequent I do Agile 8, the less time I have to actually spend doing it. I think with mobility work, frequency is more important than amplitude (time spent in one individual session).
4 supersets of 15 push-ups and 10 body-weight squats.
Did my usual run along my usual course: 13’40 to get there, 15’00 to get back. (really strong winds)
Warmed down with some mobility drills.
notes: Happy with this effort as I thought it would be much harder as I haven’t been consistent with my roadwork. At the moment I feel that my training is all over the place and a little “goalless”, but I suppose this was to be expected due to my sudden exit from the soccer season. Im hoping to come up with more of a solid plan and goals in the next week or so.
Front squats: 5 x 5 with 60 kg (6 rep pull-ups in b/w sets)
BSS: 3 sets of 10 with a 15 kg dB
Hamstring curls: 3 sets of 10 with 40 kg.
Practiced some handstands etc.
notes: Suffering from a head cold at the moment, so this session was a struggle and I decided against hill sprints. A slight tinge of pain in my left knee. I swear its related to my crappy ankle mobility which has been tight since my run on Monday. Im thinking of increasing my accessory work to 4 sets instead of the 3. I am feeling that my legs need a little more volume.
Floor press: 5 x 5 with 90 kg. (6 reps pull-ups in b/w sets).
BW dips: 4 sets of 9.
Superetted 3 sets of: dB incline hammer curls (8 x 17.5 kg), with shoulder shocker (using a 10 kg plate and 6 kg dBs).
Supersetted 5 sets of: Farmer walks (90 kg over 25 m) and 30 swiss ball sit-ups.
notes: Feeling strong. Still suffering from my head cold but that has almost all resolved. Also feel a little worn out from a big week at work. Nutrition has been poor again this weekend. Ive said this before but I need to get a better plan for my weekend nutrition.
For the last 3-4 days I have been feeling tired and run down due to my head cold and probably due to the extra workload at work. When Im sick and tired I go on a eating rampage. Starting to feel better and hopefully my training can get back on track.
TRAINING
Conditioning
Agile 8 etc.
Did my usual run, much slower than normal(as to be expected): 15’00 on the way there, and 15’00 on the way back.
Front squats: 5 x 5 with 60 kg (6 reps pull-ups in b/w sets)
BSS: 3 sets of 10 x 15 kg.
Hamstring curls: 4 sets of 10 x 40 kg.
Cooled down with some stretching.
notes: Sleep has been not ideal lately and I am feeling the best from it. I think my upper-middle back is “out” and I will need to get into to see my osteopath asap. Left knee has been a bit “twingy” lately, but I pit that down to my lack of sleep and mobility work. I suppose I cant feel like a king every time I step into the gym.
My team’s performance has picked up recently, so we actually get along now - I’m not actually sure which of those came first though haha.