TRX Elevated Pusuhups with Weighted Vest

Training
1

august 29th 2012

I did some TRX elevated pushups with a 5kg /11lb vest toaday with pushup handels for extra range. I’m 15 stone 5 now so 215lb.

1 set of 8
1 set o 10
1 set of 6

They were quite hard and I had to brace myself to finish a lot of the reps.
Also later tonight I can feel my lower back a little, not injured but a little sore still.

Does this indicate a weak core?

I had done 20 mins bike to warm up , dummbell rows 46kg l r x 10 60kg x 10 r 5 x l 60kg x 10 r x 6l . (I can use the 60kg without straps now so big improvement tap myslef on the back)

Also some TRX rows with the vest for sets of of between 10-15 reps.

I was zapped after the TRX elevated pushups on the handles and coudn’t do much but a little grip work on the Baoding/Boules balls.

2

it doesn’t mean your core is weak necessarily, just that it gave out. Just be sure to really squeeze your abs and glutes while you’re doing them and you’ll be fine.

3

Do most people here find these movements easy, I see poeple in the youtube videos breezing through sets of elevated pushups.

I am trying to identify weak areas to bring up as well. My upperbody is not particularly strong compared to my lower body i.e pressing strength is bad. but my doing this variation I am no longer getting the shoulder issues which bench pressing gave me. incline bench was a bit better but still impinged my shoulders a bit.

To progress would I just keep adding weight to the vest. It’s actually a old coat with some cheap ankle weight that I buy from car boot sales. So If I get ac couple every week , it’s progressive.

Also it is very much harder with the pushup handles for more depth but I am reallt getting much additional benefit from it.

i have some dumbbells also that could do floor presses with . Any tips would be greatly appreciated guys and gals.

4

was this your first attempt at this exercise on the TRX? it’s more of an advanced progression you did. No need to jump into it loaded right off the bat.

5

Do dumbbell presses on the floor for chest, and don’t keep adding weight yet, you want to be able to get at least like 15 or 20 a set before you go up in weight. Don’t go up in weight til you can do 15 or 20 a set, then you can move on.

6

Tommi, I think decimation has a good idea what he’s doing as far as progression, but I’m glad you’re willing to participate.

7

[quote]Tommiboyy wrote:
Do dumbbell presses on the floor for chest, and don’t keep adding weight yet, you want to be able to get at least like 15 or 20 a set before you go up in weight. Don’t go up in weight til you can do 15 or 20 a set, then you can move on.[/quote]

Don’t give out advice

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Thanks guys , it’s always good to do some endurance work first I suppose. To be fair with the shortened of mention I’m not sure that is such bad advice.

I have used the trx for a few weeks weeks now. I got it for £2 in a charity shop . It is an absolute pain to set up properly though. I also think I wrenched my back a bit when my foot got caught in it.

I haven’t done a press of any kind for a while ,so I am wondering how they compare.
Loaded it is certainly very hard off the floor so to speak . A little like battling at the bottom position of a bench press.

It is certainly a useful tool , especially with the vest. It seems really good for assistance work. I know Ben Bruno uses one quite a lot with the TRX and Westside used chain pushups. Rows are quite good for higher
reps and there are exercises I can’t even do at all with it.

I have tried the pushup on the actual handles and they are unbelievably hard. I do have a very dodgy elbow at the moment though.

I am looking to up my box jump a lot. As I quite overweight 40lb or so I need to lose weight. But one leg is a far bit weaker than the other.

WORKOUT TODAY) p.s. the usual cautions applz don t try plyos box jumps are not too bad, without a fair amount of strength first. Squatting 2x bw is perhaps a little excessive but probably at least 1.5 x bw on squat of deadlift. To be fair I could be stronger to do what I am doing. But then i am not using particularz advanced or difficult plyos. I do a few where I bound back and forth i.e. using the stretch flex so jump then back down and immediately jummp back up for a few reps.

I tried some one legged squats today just before the box jumps on one leg ( a complex i.e strength movement paired with explosive movement) I did a few sets of these and then separated out the rest of the jumps.
Unfortunatelz the one legged squats didn’t go very well I have lost stregnth in that movement.

I did some overhead smashes with a medicine ball onto a rebounder as an opposite movement pattern to the box jumps immediately after. 4 sets of about 15 . Catch the ball and immediately slam again. It is has very different feel from doing them on the floor. I try to obbserve a good movement pattern most of the time , neutral spine legs come up off the foor. You can get a lot more power in that way.

I managed 22 inch on left leg with 11lb vest(coat with ankle weights) I think I can get a few inches higher up to about 25 inches. I have to be very warmed up though.(I don’t cheat on the box jumps , I did a lot of the jumps today without countermovement from my arms.

What I have noticed is that I have the power to make the jump most of the time but my breaking/deceleration is not great so I not sticking some the landings very well.

With a post mortem from yesterday , I think pairing the dumbell rows(heavish 46kg , 60kg x 10 for each arm combined with the trx elevated pushups with light vest and handle was a little too much for my core to cope with. My form didn’t break down but I was very fatigued from it.

So my back was a little sore today but not enough to prevent me from box jumping.

9

[quote]Chris87 wrote:

[quote]Tommiboyy wrote:
Do dumbbell presses on the floor for chest, and don’t keep adding weight yet, you want to be able to get at least like 15 or 20 a set before you go up in weight. Don’t go up in weight til you can do 15 or 20 a set, then you can move on.[/quote]

Don’t give out advice[/quote]
Relax, I’ve had injuries before from going too heavy too soon. I’m trying to look out for him, just don’t want to see anyone hurt from rushing in. Wouldn’t you agree?

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[quote]Tommiboyy wrote:

[quote]Chris87 wrote:

[quote]Tommiboyy wrote:
Do dumbbell presses on the floor for chest, and don’t keep adding weight yet, you want to be able to get at least like 15 or 20 a set before you go up in weight. Don’t go up in weight til you can do 15 or 20 a set, then you can move on.[/quote]

Don’t give out advice[/quote]
Relax, I’ve had injuries before from going too heavy too soon. I’m trying to look out for him, just don’t want to see anyone hurt from rushing in. Wouldn’t you agree?[/quote]

You posted a thread 5 days ago asking how to lift and how tp eat. You weigh 117 pounds, you don’t need yo give out advice

“Blind leading the blind”

11

Decimation,

Between the TRX and the box jumps, what are you trying to accomplish? Just trying to get a general idea what your goals are with your training.

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[quote]Chris87 wrote:

[quote]Tommiboyy wrote:

[quote]Chris87 wrote:

[quote]Tommiboyy wrote:
Do dumbbell presses on the floor for chest, and don’t keep adding weight yet, you want to be able to get at least like 15 or 20 a set before you go up in weight. Don’t go up in weight til you can do 15 or 20 a set, then you can move on.[/quote]

Don’t give out advice[/quote]
Relax, I’ve had injuries before from going too heavy too soon. I’m trying to look out for him, just don’t want to see anyone hurt from rushing in. Wouldn’t you agree?[/quote]

You posted a thread 5 days ago asking how to lift and how tp eat. You weigh 117 pounds, you don’t need yo give out advice

“Blind leading the blind”[/quote]
I used to lift a lot before, I needed a bit of motivation and new lifts to make into s routine, but I messed up my tricep muscle with push ups and chest presses and I did more mass lifts and added weight even if I could only do like one rep, and I wouldn’t want him to hurt it by doing the stupid stuff I’d done. I was just trying to help, that’s all.

13

[quote]Tommiboyy wrote:

[quote]Chris87 wrote:

[quote]Tommiboyy wrote:

[quote]Chris87 wrote:

[quote]Tommiboyy wrote:
Do dumbbell presses on the floor for chest, and don’t keep adding weight yet, you want to be able to get at least like 15 or 20 a set before you go up in weight. Don’t go up in weight til you can do 15 or 20 a set, then you can move on.[/quote]

Don’t give out advice[/quote]
Relax, I’ve had injuries before from going too heavy too soon. I’m trying to look out for him, just don’t want to see anyone hurt from rushing in. Wouldn’t you agree?[/quote]

You posted a thread 5 days ago asking how to lift and how tp eat. You weigh 117 pounds, you don’t need yo give out advice

“Blind leading the blind”[/quote]
I used to lift a lot before, I needed a bit of motivation and new lifts to make into s routine, but I messed up my tricep muscle with push ups and chest presses and I did more mass lifts and added weight even if I could only do like one rep, and I wouldn’t want him to hurt it by doing the stupid stuff I’d done. I was just trying to help, that’s all.[/quote]

As I said that’s good that you wanted to help.

But instead of saying “you should do dumbbell presses from the floor”, you should have said “I messed up my triceps by trying to progress too quickly, and I think it would be better if you tried to not add too much weight too soon.”

Does that make sense? The difference between the two I mean.

Basically, it’s better to say “this is my experience, and I don’t want you to make the same mistakes I did” versus “this is what you should do”.

14

[quote]LoRez wrote:

[quote]Tommiboyy wrote:

[quote]Chris87 wrote:

[quote]Tommiboyy wrote:

[quote]Chris87 wrote:

[quote]Tommiboyy wrote:
Do dumbbell presses on the floor for chest, and don’t keep adding weight yet, you want to be able to get at least like 15 or 20 a set before you go up in weight. Don’t go up in weight til you can do 15 or 20 a set, then you can move on.[/quote]

Don’t give out advice[/quote]
Relax, I’ve had injuries before from going too heavy too soon. I’m trying to look out for him, just don’t want to see anyone hurt from rushing in. Wouldn’t you agree?[/quote]

You posted a thread 5 days ago asking how to lift and how tp eat. You weigh 117 pounds, you don’t need yo give out advice

“Blind leading the blind”[/quote]
I used to lift a lot before, I needed a bit of motivation and new lifts to make into s routine, but I messed up my tricep muscle with push ups and chest presses and I did more mass lifts and added weight even if I could only do like one rep, and I wouldn’t want him to hurt it by doing the stupid stuff I’d done. I was just trying to help, that’s all.[/quote]

As I said that’s good that you wanted to help.

But instead of saying “you should do dumbbell presses from the floor”, you should have said “I messed up my triceps by trying to progress too quickly, and I think it would be better if you tried to not add too much weight too soon.”

Does that make sense? The difference between the two I mean.

Basically, it’s better to say “this is my experience, and I don’t want you to make the same mistakes I did” versus “this is what you should do”.[/quote]
Yes, it makes sense. I definitely should have mentioned something about the injury first, I hope out of all this decimation got help! Good luck man!

15

to beat Bolt in a 60m , so I am probably doomed really. To get more explosive generally. I would like to clean and jerk 2 bw eventually. Not overly worried about absolute strength because I am not and I have never been that strong.