Shoulders + arms
Push press
90 x 5
110 x 3
155 x 1
175 x 1
180 x 1
185 x 1…PR +5lbs
135 x 10
Lateral raise
4 x 10
Bench 3-board
140 x 3
190 x 3
235 x 3,3,3
EZ curl supersetted with close grip (6 inch) pushups
60 x 10…20 pushups
80 x 5…20
100 x 5…15
110 x 6…13
Front squats, Zerchers and RDLs? Thats a killer no joke session…congrats on the PRs. A 330 zercher is awesome.
[quote]MattyXL wrote:
Front squats, Zerchers and RDLs? Thats a killer no joke session…congrats on the PRs. A 330 zercher is awesome.[/quote]
Thanks Matty.
I quite like the combination. Front squats and zerchers keep my low back fresh so I can do the RDLS with being as concerned about injury. I’ve been neglecting direct hamstring work.
Serious DOMS from that session.
how are the push presses treating you. I keep think I should give them a try but never seem to get around to it.
[quote]JoeGood wrote:
how are the push presses treating you. I keep think I should give them a try but never seem to get around to it.[/quote]
For me, they are awesome. That first few inches of bar travel from resting on my shoulders to about chin level is tough on my shoulder. A little leg drive to get the bar moving helps.
Plus having more weight overhead is probably good for my “core” (that word bugs me)
ab wheel
3 x 20
pushups
3 x 25
[quote]giterdone wrote:
ab wheel
3 x 20
pushups
3 x 25
[/quote]
Hey 
wheel as in one? or one for each hand? kneeling or superman?
[quote]UpScale wrote:
[quote]giterdone wrote:
ab wheel
3 x 20
pushups
3 x 25
[/quote]
Hey wheel as in one? or one for each hand? kneeling or superman?
[/quote]
OK let’s not get too excited little Miss Ab-o-licious. I’m not super advanced like you
One wheel with a handle on each side, from the knees until my arms are straight over my head
Superman sounds hard…how do you do those?
Back and bis - lunchtime at the commercial
Straight-arm pulldowns (lat warmup)
3 sets relatively light
Ghetto T-bar
2p x 5
3p x 5
4p x 5
5p x 5
6p x 5
6p+10 x 5…pretty loose. Too much bar humping
5p x 5
4p x 5,5,10
HS machine iso pulldown (pin version)
Pause at bottom
4 sets ramping up to 120 per side x 5
2 back off sets
HS machine biceps
4 sets ramping up then 2 back off sets
Reverse grip curl
3 x 8-10
Calves
5 sets ramping up then drop set
[quote]giterdone wrote:
[quote]UpScale wrote:
[quote]giterdone wrote:
ab wheel
3 x 20
pushups
3 x 25
[/quote]
Hey wheel as in one? or one for each hand? kneeling or superman?
[/quote]
OK let’s not get too excited little Miss Ab-o-licious. I’m not super advanced like you
One wheel with a handle on each side, from the knees until my arms are straight over my head
Superman sounds hard…how do you do those?[/quote]
me neither, I made two though I like to be able to put them together and then wide etc…
Superman …not sure thats called that but i wasnt sure youd know what a standing rollout is.
NO I cant do one of those yet, actually I better start hitting abs again…
[quote]UpScale wrote:
[quote]giterdone wrote:
[quote]UpScale wrote:
[quote]giterdone wrote:
ab wheel
3 x 20
pushups
3 x 25
[/quote]
Hey wheel as in one? or one for each hand? kneeling or superman?
[/quote]
OK let’s not get too excited little Miss Ab-o-licious. I’m not super advanced like you
One wheel with a handle on each side, from the knees until my arms are straight over my head
Superman sounds hard…how do you do those?[/quote]
me neither, I made two though I like to be able to put them together and then wide etc…
Superman …not sure thats called that but i wasnt sure youd know what a standing rollout is.
NO I cant do one of those yet, actually I better start hitting abs again…[/quote]
I’ve thought about doing a standing rollout but I just think i’m going to smash my face into the floor so I chicken out.
I don’t think your abs need any work…at all.
A good progression is to do a standing rollout to a wall. Besides the confidence-building benefits, you can: work back with your feet to further progress if necessary; also, “re-check” your body parts from the dead stop to make sure your posture is good, and that you’re using the muscles you want to use to roll back up(if that makes any sense).
about the standing rollouts:
I have been doing a few sets, lately, from 10-15 reps, off knees. I tried 1 standing rollout the other day, and didn’t make it halfway out, before I collapsed. It’s crazy how much harder they are. Maybe weighted ones off knees would help in the progression to full superman style, along with Pun’s limited ROM ones.
[quote]Ogre21793 wrote:
about the standing rollouts:
I have been doing a few sets, lately, from 10-15 reps, off knees. I tried 1 standing rollout the other day, and didn’t make it halfway out, before I collapsed. It’s crazy how much harder they are. Maybe weighted ones off knees would help in the progression to full superman style, along with Pun’s limited ROM ones. [/quote]
Most I know who can do standing did knees, then 1 arm then standing.I have also added weight to my back, but this was when i was really consistently doing them.
Yes Pguy against a wall is great.
I really need to add the rollouts back in.
My abs still hurt. That’s what I get for doing ab work every 2 months.
Try the t-bars with 35lb plates instead of the 45’s the additional range of motion will fry your back.
[quote]JoeGood wrote:
Try the t-bars with 35lb plates instead of the 45’s the additional range of motion will fry your back.[/quote]
I’ll try that. I’m digging the t-bars. I haven’t done them for a while.
[quote]giterdone wrote:
ab wheel
3 x 20
pushups
3 x 25
[/quote]
Wow 3 sets of 20. I struggle to reach double figures. Maybe I need to start doing them every 2 months!
I understood the progression to be knees, then toes (full push up position) to standing but rolling up a ramp to standing and rolling on the ground. I thought rolling to a wall was supposed to be an easier version than not using a wall as you have to stop the forward momentum yourself?
I read a lot on this from Ross Training he is amazing with the rollouts and other like stuff.
Not sure this link will post but this guy can do it so can you Git haha
holy crap!, is all I have to say.
Well, 1 other comment, is that he weighs about half what most of us do, I think. To try and make us all feel better(or at least me, anyhow).