Weight vest workout in the morning. 25lbs in vest.
Up and downstairs down hallway to front door through kitchen back upstairs-repeat. 25 times, at the top of the stairs 2 burpees everytime. Was done quickly and did not time it, but I did get dizzy a couple of times during the exercise. I get slightly dizzy when operating at max heart for anything over 3 minutes continoous.
I do this to help condition and strengthen my heart. Due to my Genetic make-up (polysplenia and Situs Inversus)
sqauts ATG coming off of pins with the monster mini’s attached to the pins then are stretched to 28-30’ inches(resistance 80lbs each) at standing. I had the “power Pants” on today. did not notice any “help” but I was able to get in the hole with no pain.
135x3 2 sets
185x3 2 sets
225x3
275x3
315x3
365x3 top set felt good no pain had more in me just will keep going up in a steady fashion. (have not sqauted in like 3 months or more)
Deadlifts w/u
then added bands and stepped through them like a stirrup.
225x3 8 sets done explosive.
Bands really help you find out where you weak spots are.
Behind neck presses on smith 135x10 4 sets done real slow/strict. This is where I pinched a nerve before going heavy so light it is for me and under control.
Set up Bootcamp class for tomorrow and ran through the “Circle of Death”
Push sled with 3 plates on it (total 180lbs) a full gym court there and back. Flip tire (375lbs) 10 times.
sledgehammer tire 10 times lefthand/10 times right hand.
50lb kettlebell swing 10 times left and right.
7 Burpees or updowns or sqautthrusts whatever you want to call them.
Set up Bootcamp class for tomorrow and ran through the “Circle of Death”
Push sled with 3 plates on it (total 180lbs) a full gym court there and back. Flip tire (375lbs) 10 times.
sledgehammer tire 10 times lefthand/10 times right hand.
50lb kettlebell swing 10 times left and right.
7 Burpees or updowns or sqautthrusts whatever you want to call them.
Bench press pin presses from pin position set at chest level ( when set in arch)
All reps are lifted off of the uprights then brought down to pins/partners counts 1,2,3 then press.(forgot to add -relax in between reps hands off bar)
135x3,135x3,185x3,225x3,275x3,315x2.7 and 275x8.
bweight 231
Pin presses are Fucking hard to do when counted. Holy fuck I can touch"n go with 315x8 but cant get 3 reps on this. Hard to stay tight when not under load in the bottom position.
Pin presses are Fucking hard to do when counted. Holy fuck I can touch"n go with 315x8 but cant get 3 reps on this. Hard to stay tight when not under load in the bottom position.
[/quote]
I’ve experimented with those and they hurt, in a good way.
Seems like they would be good for competition training - A little pause at the bottom then explode up. But I don’t know jack - never done a comp.
i’ve tried pin presses from that level and they are really hard on my shoulders. there’s something about the weight not loading my upper body and trying to press that really does a number on them. the only pin work that i do now are lockouts. even with those i have to be sure to apply pressure to the bar and then progressive apply pressure until the bar starts to move. i also find that pin presses are hard to determine the appropriate starting bar path. if they work for you that’s awesome. i had to drop them. i’ve also dropped board presses as well. i’ve progressed now to all full ROM work (or close to it) while still working either the bottom end or top end using bands or foam.
[quote]maraudermeat wrote:
i’ve tried pin presses from that level and they are really hard on my shoulders. there’s something about the weight not loading my upper body and trying to press that really does a number on them. the only pin work that i do now are lockouts. even with those i have to be sure to apply pressure to the bar and then progressive apply pressure until the bar starts to move. i also find that pin presses are hard to determine the appropriate starting bar path. if they work for you that’s awesome. i had to drop them. i’ve also dropped board presses as well. i’ve progressed now to all full ROM work (or close to it) while still working either the bottom end or top end using bands or foam.
not that you asked my opinion though:) [/quote]
No I like your feedback on these. I will keep doing them for 2 more weeks then try to break my current Pr on 335x5 and see if it helps.
I completely relax then explose into the bar with everything I have. We were taught this way for boxing to learn how to apply maximum force into a punch. So that is my expirience with these so far.
Please feel free to chime in anytime and please critique away if needed.
[quote]maraudermeat wrote:
i’ve tried pin presses from that level and they are really hard on my shoulders. there’s something about the weight not loading my upper body and trying to press that really does a number on them. the only pin work that i do now are lockouts. even with those i have to be sure to apply pressure to the bar and then progressive apply pressure until the bar starts to move. i also find that pin presses are hard to determine the appropriate starting bar path. if they work for you that’s awesome. i had to drop them. i’ve also dropped board presses as well. i’ve progressed now to all full ROM work (or close to it) while still working either the bottom end or top end using bands or foam.
not that you asked my opinion though:) [/quote]
No I like your feedback on these. I will keep doing them for 2 more weeks then try to break my current Pr on 335x5 and see if it helps.
I completely relax then explose into the bar with everything I have. We were taught this way for boxing to learn how to apply maximum force into a punch. So that is my expirience with these so far.
Please feel free to chime in anytime and please critique away if needed.
Rick[/quote]
i can tell you from personal experience that the shoulders and pecs won’t be able to take that kind of force for long. the reason i’ve been able to progress and stay relatively injury free is from learning from my mistakes. i used to do the same thing that you are doing. i would do it off pins and also on my touch and go benches. it may not be very obvious but even on my touch and go benches, where i reverse from eccentric to concentric quickly, i’m lowering under control and reversing without allowing the shoulder to relax.
tightness, especially with a complex joint like the shoulder, is the key to longevity and increasing strength.
IMHO, i would switch to preloading the bar, much like you would when pulling a deadlift. besides, if you really want the lift to transfer to your bench, you will find that you want your variations to be as close to your full ROM bench as possible. you wouldn’t just drop the bar to your chest, let the bar sink into your chest and then try to heave it off your chest.
i just mentioned the deadlift and it’s a very appropriate comparison. many people grab the bar and jerk it off the floor. if one was to continue to do this, overtime they WILL tear a bicep. to lower the risk, you would preload the bar by pulling the tension out of the bar and then pull with all your might. it’s the same with what you are doing with the pin press. one of these times you are going to press against the bar without any tension in the muscle and you are going to do some damage.
just don’t want you to make a mistake that i’ve made in the past.