EPTTeamLiquid Health and Fitness Initiative For 2023 - Page 192
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decafchicken
United States20108 Posts
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Jerubaal
United States7684 Posts
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decafchicken
United States20108 Posts
On December 06 2017 14:03 Jerubaal wrote: So I like to do dumbbell benchpress. Is there any point at which doing dumbbell bench with a heavy weight is not a good idea? Is it better to do reps or high weight as far as shoulders go. I'm a bit concerned that I may have weak shoulders. I've had to stop once a year or two ago because one shoulder just got aggravated. If you're healthy, no. There are a lot of shoulder muscles. If you have shoulder weakness/instability/etc. you should address it. | ||
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farvacola
United States18845 Posts
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Aveng3r
United States2411 Posts
On December 06 2017 21:35 farvacola wrote: If you like to do heavy pressing, you gotta do some heavy pulling to keep things in order. As has been said on here by folks like Igne and decaf before, appropriate scapular retraction as base-setting for press movements is the name of the game, and that only becomes more important as the weights get heavier. I never quite realized this although I believe I have more or less "kept things in order" rather accidentally based on my usual lifts Is there anything in particular that you would suggest to complement heavy pushing? I frequently do seated rows and weighted pull ups as part of my routine | ||
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Jerubaal
United States7684 Posts
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L_Master
United States8017 Posts
On December 07 2017 00:00 Aveng3r wrote: I never quite realized this although I believe I have more or less "kept things in order" rather accidentally based on my usual lifts Is there anything in particular that you would suggest to complement heavy pushing? I frequently do seated rows and weighted pull ups as part of my routine I always do BB Row before benching, and then weighted pull ups. General rule for me is just doing equal work with both. So if I did bench and then some chest accessory I would BB Row and then some pulling accessory, ideally in the same plane of motion. | ||
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L_Master
United States8017 Posts
Getting pretty obnoxious because right now my bench/row are closing in on being the same #s as my squat. | ||
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Aveng3r
United States2411 Posts
On December 07 2017 02:58 L_Master wrote: Starting to get a little more comfortable with my deadlift, but squat is definitely not friendly to me right now. I definitely have a tendency to want to be pitched forward, and when I start to get to heavier weight, something I can lift maybe 5-6 times, I really struggle to feel comfortable and go all the way to proper depth. Getting pretty obnoxious because right now my bench/row are closing in on being the same #s as my squat. Yeah that sounds weird, my general advice would be to make sure you're driving off your heals rather than the balls of your feet, that might help correct the forward pitch you describe | ||
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IgnE
United States7681 Posts
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L_Master
United States8017 Posts
On December 07 2017 03:37 IgnE wrote: nah forward pitch is almost always a lack of proper flexibility in hips and/or ankles. you are pitching forward to avoid falling back on your ass, not because you arent thinking "sit back more" This is probably what it is. It's gotten better, like I can now squat down to legal depth bodyweight style with a fairly wide, toes flared about 30 degrees stance. Bring it in closer to shoulder width or have my feet straight and I'm still nowhere close. | ||
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FFGenerations
7088 Posts
your mobility and hence form should be 10x improved by doing that the other thing is, in my opinion, and i dont seem to ever seem this mentioned - although it is confirmably true if you think about the application of front squats - is that variations in your stance will (again in my opinion) drastically and effectively work your muscle in a variety of degrees. i spent years squatting with the same wide stance, but not long ago tried with a very narrow stance (made possible because i put weights under my heels). the difference was astounding and i feel like it worked the inner portion of my legs really powerfully. this was immediately transferrable to deadlift iirc, where i also saw a huge boost, and of course in my overall leg strength. now days i might do something like 3 sets of regular stance squats, then 2 sets of a narrow stance that shifts the weight, then finish with 1-2 sets of a very shallow, wide-legged squat after removing the plates from my heels (my mobility is shite still). this is extraordinarily satisfying, and like i said transfers very well to deadlift you guys used to do a similar thing - front squats as well as back squats. why i don't hear about these anymore? i guess decaff moved on to competition stuff, others moved on etc | ||
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ThomasjServo
15244 Posts
I don't tend to do them opposite back though, it is either a BS or FS day for me. | ||
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L_Master
United States8017 Posts
On December 07 2017 04:59 FFGenerations wrote: put a thinner/smaller weight under each of your heels and try squatting your mobility and hence form should be 10x improved by doing that the other thing is, in my opinion, and i dont seem to ever seem this mentioned - although it is confirmably true if you think about the application of front squats - is that variations in your stance will (again in my opinion) drastically and effectively work your muscle in a variety of degrees. i spent years squatting with the same wide stance, but not long ago tried with a very narrow stance (made possible because i put weights under my heels). the difference was astounding and i feel like it worked the inner portion of my legs really powerfully. this was immediately transferrable to deadlift iirc, where i also saw a huge boost, and of course in my overall leg strength. now days i might do something like 3 sets of regular stance squats, then 2 sets of a narrow stance that shifts the weight, then finish with 1-2 sets of a very shallow, wide-legged squat after removing the plates from my heels (my mobility is shite still). this is extraordinarily satisfying, and like i said transfers very well to deadlift you guys used to do a similar thing - front squats as well as back squats. why i don't hear about these anymore? i guess decaff moved on to competition stuff, others moved on etc This makes sense. Narrow stance is going to be very quad dominant, so it should be hitting your legs pretty hard. Putting a plate under could work, but to me that seems like a temporary band aid. Interesting it helped your deadlift that much. Do you pull sumo? | ||
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decafchicken
United States20108 Posts
On December 07 2017 00:00 Aveng3r wrote: I never quite realized this although I believe I have more or less "kept things in order" rather accidentally based on my usual lifts Is there anything in particular that you would suggest to complement heavy pushing? I frequently do seated rows and weighted pull ups as part of my routine Equal amounts pull ups to pressing and equal amount rowing to benching. Stuff like rotator cuff work, face pulls, band pull aparts ,etc. are good too | ||
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L_Master
United States8017 Posts
Not sure if I'm getting everything, especially setup, quite dialed in though. | ||
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Eclipsing Binary
61 Posts
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Aveng3r
United States2411 Posts
On December 07 2017 15:44 L_Master wrote: Next round of form check for deadlift. I'm encouraged I've got things tightened up and I don't feel like I'm stressing my back as much with a better, tighter setup and getting away from thinking about pulling with arms back. Not sure if I'm getting everything, especially setup, quite dialed in though. https://www.youtube.com/watch?v=20txZUpcBBo Looked pretty good to me, maybe a little lax in the shoulders on the last one How many sets of that do you do? Im right in the same weight range as you and I like to do 3x5 | ||
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L_Master
United States8017 Posts
On December 08 2017 02:33 Aveng3r wrote: Looked pretty good to me, maybe a little lax in the shoulders on the last one How many sets of that do you do? Im right in the same weight range as you and I like to do 3x5 I've just jumped back to it, but I've been working up to just one top set. Like get good form at 135, then jump to 185, 205, 225. 3x5 is mostly the template I've been using, basically SS framework with some accessories. I think I can go heavier, but I'm taking it slow trying to dial in form perfect at each weight before I move up. | ||
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L_Master
United States8017 Posts
On December 08 2017 02:28 Eclipsing Binary wrote: deadlifting with 12-sided plates (instead of round) is the most annoying thing ever, I don't know how anyone does it lol Yea it fucking is! Can't easily reset the bar. But I'm also broke AF as a student and can't afford to pay for a gym when I have a "free" one as part of school 😓 | ||
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