[quote]KO421 wrote:
Modi wrote: PR for Meat for the highest consecutive number of truly disturbing posts: 6
“As for exercises that you can do… I’m assuming you are asking for exercises that won’t hurt your jacked up hands. Well, masturbation is out of the question so I don’t know what to tell you.”
“how else do you think you reach elite status? every elite lifter has a nicly buffed taint guaranteed!!!”
“I set a PR on my last training session for most consecutive trips to the pisser. does that count?”
“don’t judge me!! just becuase I have earned my pink Mary Kay cadillac doesn’t mean i’m an expert.”
“we need some pics of all this crap, i mean shit… wait a minute all that stuff you are doing.”
“whenever I’m face with a tough question, I ask myself “what would the gimps do?” usually the answer comes to me when i’m about 3/4’s into the Captain and trying to hump the neighbor’s dog.”
Keep up the good work!
Yeah Meat was on a tear.
[/quote]
Hell yes all that volume be careful you may pull something
(1st session)
ME Bench
Bottoms up bench (from 3rd pin)
115x8
165x5
185x3
215x2
235x2
265x1
270x0
267.5x0
255x1,1
Front Raises
barx10
65x8
85x8
95x6,6,6
Close Grip Bench
205x5,5,5
Rear/side laterals
35x8,8,4
25x6
power Ring pushups 4" off floor.
2x15
Overhead pressing: It’s not doing anything for my bench. De-emphasizing. Need a supplemental movement for bench so trying the ring pushups. Stability training, I guess.
Front raises feel good across the traps. Keeping my elbows out seems to affect all three deltoid heads.
Felt something go spung! in left shoulder on the laterals - so dropped weight. Joints aren’t used to moving limbs in big arcs with load…
(1st session)
ME Bench
Bottoms up bench (from 3rd pin)
115x8
165x5
185x3
215x2
235x2
265x1
270x0
267.5x0
255x1,1
Front Raises
barx10
65x8
85x8
95x6,6,6
Close Grip Bench
205x5,5,5
Rear/side laterals
35x8,8,4
25x6
power Ring pushups 4" off floor.
2x15
Overhead pressing: It’s not doing anything for my bench. De-emphasizing. Need a supplemental movement for bench so trying the ring pushups. Stability training, I guess.
Front raises feel good across the traps. Keeping my elbows out seems to affect all three deltoid heads.
Felt something go spung! in left shoulder on the laterals - so dropped weight. Joints aren’t used to moving limbs in big arcs with load…
No PR’s today…[/quote]
Where does your bench fail bro If low and shoulder are the problem the OH pressing should help if No then will do dick all
[quote]Phill wrote:
KO421 wrote:
I am trying to figure out what are some good exercises for lots of tricep and shoulder strength, to help with my overhead lockout.
I am thinking…
Close grip floor presses
close grip incline
Dips
Maybe Tate presses?
Any time I try some sort of extenstion (skullcrushers, etc) I get elbow pain that is why I want to stick to presses.
I have tried doing overhead lockouts before and I don’t think I got much out of them.
Heavy ass flat bench lock outs as well from Pins. The oh Pressing just bring to top of head. HEAVY push pressing.
Id say try and get a halle load and then on other days dont shy away from high rep press downs etc
Phill
[/quote]
How high should the pins be above chest?
I was planing on that since I can’t get a spotter.
I am also picking up my lat pulldown/ low pulley machine this week so I can start doing pressdowns again, these have always felt fine.
Of course heavy push presses! with the log and axle every week I will go between 90-110 for some sort of pr.
[quote]Phill wrote:
Thx bro was thinking the same shit I all ready proclaimed my self god just only damn follower is my dog and even she is questionable. Been looking at those sites though I can become an ordained minister for $14.95
Nice work on the basement and i agree do it your self its half the fun may suck at times during it but its one of those love hate things
Phill
[/quote]
Actually, you can get ordained for FREE! It’s the certificate that costs $15. I still have not ordered my cert yet.
[quote]KO421 wrote:
I am trying to figure out what are some good exercises for lots of tricep and shoulder strength, to help with my overhead lockout.
I am thinking…
Close grip floor presses
close grip incline
Dips
Maybe Tate presses?
Any time I try some sort of extenstion (skullcrushers, etc) I get elbow pain that is why I want to stick to presses.
I have tried doing overhead lockouts before and I don’t think I got much out of them. [/quote]
yeah, definitely stay away from the skull crushers. my rule of thumb is I do movements that are as close to the big 3 as possible. skull crushers aren’t it. below are my favorite for shoulders and triceps
elbows out
JM presses
tricep extensions with dumbells with elbows tucked
floor presses with barbell and dumbells
board presses
pin lockouts
push presses
seated military with bar sitting on pins at chin level.
one arm dumbell presses
face pulls
dumbell cleans
[quote]4est wrote:
Phill wrote:
Thx bro was thinking the same shit I all ready proclaimed my self god just only damn follower is my dog and even she is questionable. Been looking at those sites though I can become an ordained minister for $14.95
Nice work on the basement and i agree do it your self its half the fun may suck at times during it but its one of those love hate things
Phill
Actually, you can get ordained for FREE! It’s the certificate that costs $15. I still have not ordered my cert yet.
Our Father, who art in heaven,
Hallowed be thy Iron.
Thy beef will come.
Thy lift be done,
In Powerlifting as it is in Strongman.
Give us this day our daily deads.
And forgive us our treadmills,
As we forgive those who kickback against us.
And lead us not into functional training,
But deliver us from the Swiss Ball.
For thine is the Iron,
and the power,
and the glory,
for ever and ever.
Amen.
Reverend 4est
[/quote]
i need… a minute…sniff, sniff. that was… beautiful man!
along the same lines as the very eliquent prayer from 4est I just got a bombshell dropped on me. My training partner that has trained with me for the past three years told me today that he has been going to bible study and has decided that he has a higher calling and powerlifting isn’t it. he’s going to lift for maintainence only. So he’s done! that’s it. no more powerlifting. WTF!!
how the fuck am i going to get a good god damn spot now.
(1st session)
ME Bench
Bottoms up bench (from 3rd pin)
115x8
165x5
185x3
215x2
235x2
265x1
270x0
267.5x0
255x1,1
Front Raises
barx10
65x8
85x8
95x6,6,6
Close Grip Bench
205x5,5,5
Rear/side laterals
35x8,8,4
25x6
power Ring pushups 4" off floor.
2x15
Overhead pressing: It’s not doing anything for my bench. De-emphasizing. Need a supplemental movement for bench so trying the ring pushups. Stability training, I guess.
Front raises feel good across the traps. Keeping my elbows out seems to affect all three deltoid heads.
Felt something go spung! in left shoulder on the laterals - so dropped weight. Joints aren’t used to moving limbs in big arcs with load…
No PR’s today…
Where does your bench fail bro If low and shoulder are the problem the OH pressing should help if No then will do dick all
ID the weak spot and attack it
Phill
[/quote]
No problem getting the weight off my chest, or off my shoulders for that matter in the OH press. It’s when the tri’s need to take over. My lockouts aren’t that much higher than my reg. bench. The OH presses fail at the same point of elbow flexion as in the bench.
Tri’s are clearly the weak point and I think maybe some elbows-in dips may be the ticket on this one. I’d do tri-extensions, but it feels like fire ants in the right elbow…
[quote]maraudermeat wrote:
along the same lines as the very eliquent prayer from 4est I just got a bombshell dropped on me. My training partner that has trained with me for the past three years told me today that he has been going to bible study and has decided that he has a higher calling and powerlifting isn’t it. he’s going to lift for maintainence only. So he’s done! that’s it. no more powerlifting. WTF!!
how the fuck am i going to get a good god damn spot now.
maybe i’ll take up aerobics…
meat[/quote]
Just tell him Powerlifting has saved many souls
Aerobics, on the other hand…well thats for all the lost souls.
[quote]BigHog wrote:
Whats a serratus press?[/quote]
BigHog, Sorry, I stepped away from my computer for a few hours.
A Serratus Press is my terminology…I basically start with a bench rack lockout from the last 3-4" ROM and then I perform a set where I protract my shoulders another 3-4" for all my reps. I set up completely opposite of a competition bench press, I keep my back flat (no arch), and I don’t pull my shoulder blades under me (since they need to be free to protract and retract during the motion). It’s like the plus part of a pushup with a plus.
Back in the Fall of last year, I trained my shoulders into oblivion and spent a couple of months seeing an ART specialist. My scapulae were winging (that’s why I do the serratus work) and most of my pulling muscles were out of balance with my pressing muscles. I’m still working on balancing that out. That’s why I still train my back 4 days/week. 2 horizontal pull and 2 vertical pull.
