On January 21 2015 11:38 IgnE wrote: Bench was always my weakest. But if you haven't focused on getting your pressing strength up you should try seated OHP along with a slew of accessory exercises. I think a 1.1x bodyweight press is pretty standard for intermediate lifters, and moving it up past that hasn't been as hard as moving my bench press for me.
I'm a few kilos above bodyweight. What type of accesory exercises you employed?
A lot of dumbbell work with pressing helps build stability and muscle. I load up the plated-loaded machines with 2 or 3 plates and crank out reps. Once you hit a certain amount of weight on the bar in bench or OHP loading up machines and really hammering the muscles in a smaller range of motion can help a lot. I also do a lot of cable work. Side laterals are really underrated for putting mass on the shoulders. On top of that I do a couple sets of lighter weight face pulls or other rotator cuff exercises to keep the shoulders as healthy as possible (which is difficult when pressing large amounts any way you slice it). If your shoulders are throbbing with pump after a good shoulder day you are passing on gains.
notes: 1) trialing an even thinner spread to reduce time at the gym and reduce emotional burnout/backswing 2) replacing ohp with front raise for a while to see if ohp was related to a chronic back pain (my daily back pain has dissipated since i didnt go to the gym for 2 months or wtvr its been)
other goals survive uni and finally get a first career job marry my new waifu + Show Spoiler +
On January 21 2015 11:38 IgnE wrote: Bench was always my weakest. But if you haven't focused on getting your pressing strength up you should try seated OHP along with a slew of accessory exercises. I think a 1.1x bodyweight press is pretty standard for intermediate lifters, and moving it up past that hasn't been as hard as moving my bench press for me.
I'm a few kilos above bodyweight. What type of accesory exercises you employed?
A lot of dumbbell work with pressing helps build stability and muscle. I load up the plated-loaded machines with 2 or 3 plates and crank out reps. Once you hit a certain amount of weight on the bar in bench or OHP loading up machines and really hammering the muscles in a smaller range of motion can help a lot. I also do a lot of cable work. Side laterals are really underrated for putting mass on the shoulders. On top of that I do a couple sets of lighter weight face pulls or other rotator cuff exercises to keep the shoulders as healthy as possible (which is difficult when pressing large amounts any way you slice it). If your shoulders are throbbing with pump after a good shoulder day you are passing on gains.
Would you mind elaborating on the smaller range of motion part?
I meant to say if your shoulders aren't throbbing you are passing on gains. I hope that was clear from the context.
What I meant was that with plate loaded machines you can really tax your maximal strength for higher reps in a safe environment. The machine has only one narrow path it's going to take, you don't have to worry about critical injury if you fail, and you can avoid the very top and very bottom ranges of motion which put the most stress on the surrounding tendons, ligaments, and capsule in the shoulder. When doing presses with a barbell you are most likely to injure yourself at the bottom, when the bar is on your shoulders, and at the top right before its locked out like it would be in a jerk, because all the forces are concentrated on a tiny area on top of your shoulder.
On January 24 2015 00:56 FFGenerations wrote: friday 2pm opposite the running machines u13 netball session i'll never miss training again. damn right i ran 5k
u13 boys I hope? Can't imagine watching tiny humans being that interesting to watch if they're not your own. Also I don't know if my university is way harder than my previous uni or that I'm rowing too much; but I'm struggling to pass my courses whereas I was getting almost straight A's at my previous university.
are you sleeping and in a haze too much? i can end up doing nothing for days on end if i get hazed out from morning gym. thats why i spread my shit so thin now, to make sure im alive during the day
OHP 3x5 @ 175 (PR) (holy shit this took all my effort) (i wonder what my 1RM is) DB Press 3x8 @ 55 LYT Shoulder circuit Friday swole sesh biceps/triceps untill i got a pump that should last all weekend.
Coaching a seminar tomorrow, competing saturday, and might be coaching again next saturday. Wheeee
On January 23 2015 22:25 mordek wrote: It's always such a struggle to listen to Joe's tangents. I get it's the style of his podcasts. I just get annoyed
Joe is almost unbearable. I haven't listened to his podcast in a long time, but someone linked me this one and I think the guest is more than worth listening to Joe's ramblings.
EPT![[image loading]](http://i.imgur.com/t2HIiPb.jpg)
