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A bit of this and a bit of that!

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Ross_HarkinsIcon...07-03-2012 @ 15:12 
Cleverer than YOU
Member 1228, 1046 posts
Good to see the bench is back up again, I'm not benching at the moment due to rotator cuff issues with LHS shoulder but I can overhead press heavy without pain so throwing myself back into these again plus they'll take care of my shoulders and triceps anyway, just varying the loading and rep ranges, would you reckon there being any benefit isolating the pecs and triceps during this phase or not in addition to overhead press?

I'm also considering throwing in overhead lockouts to work triceps after the shoulders reach fatigue just to exahust the triceps as they tend to still be fresh long after the shoulders tire out.
Little_MikeIcon...10-03-2012 @ 11:02 
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JuJitsu - its not gay if you dont make eye contact
Member 661, 1729 posts
Nice bit of this and that going on mate

i seen your handsom mug in the new muscle and fitness your doing every right mate be nice to see you in there a bit more Grin Grin Grin
throwerIcon...10-03-2012 @ 21:31 
percy
Member 384, 353 posts
SQ 250, BP 162.5, DL 287.5
700.0 kgs @ 88kgs Eq		Nice article.Well done.
D
NickRIcon...14-03-2012 @ 21:56 
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Member 1421, 607 posts
SQ 220, BP 160, DL 290
670.0 kgs @ 95kgs UnEq
Ross_Harkins said:Good to see the bench is back up again, I'm not benching at the moment due to rotator cuff issues with LHS shoulder but I can overhead press heavy without pain so throwing myself back into these again plus they'll take care of my shoulders and triceps anyway, just varying the loading and rep ranges, would you reckon there being any benefit isolating the pecs and triceps during this phase or not in addition to overhead press?

I'm also considering throwing in overhead lockouts to work triceps after the shoulders reach fatigue just to exahust the triceps as they tend to still be fresh long after the shoulders tire out.


Hi Ross,

Yeah its getting back up there, but needs to now move on a level.

I can't see why it wouldn't be of benefit, if youve not done much of it before adding some additional eccentric time under tension can build some fresh muscle and give you a change of stimulus.

Overhead lockouts seem to have become a mainstay of many SM on here, I think again in this case a change of stimulus is going to help, perhaps some high board presses once the shoulder is recovered and then otherwise your standard tricep movements OH tri ext's, skull crushers - bang up the volume, time under tension, drop the recovery times and im sure youll get an effective base for subsequent phases.
NickRIcon...14-03-2012 @ 21:58 
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Member 1421, 607 posts
SQ 220, BP 160, DL 290
670.0 kgs @ 95kgs UnEq
Little_Mike said:Nice bit of this and that going on mate

i seen your handsom mug in the new muscle and fitness your doing every right mate be nice to see you in there a bit more Grin Grin Grin


Thanks Mike, chubby mug more like...thankfully that was 11kg ago!

Yep would like a regular gig.
NickRIcon...14-03-2012 @ 22:00 
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Member 1421, 607 posts
SQ 220, BP 160, DL 290
670.0 kgs @ 95kgs UnEq		Thanks D,

No training since last tuesday due to a short hols, so will resume with a bit of this and a bit of that tomorrow!
NickRIcon...15-03-2012 @ 21:44 
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Member 1421, 607 posts
SQ 220, BP 160, DL 290
670.0 kgs @ 95kgs UnEq		13.5 inch deads

230x1
260x1
290x1

DE Bench 1s pause

90x3x10sets

Band Pushdownsx20 s/s OH Extx20 x3 sets


290 was limit today, i think a little too much time in the sun beforehand. That said this isnt far off my best for circa 13".

Back to some squatting shortly.
NickRIcon...15-03-2012 @ 21:54 
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likes supermans house
Member 1421, 607 posts
SQ 220, BP 160, DL 290
670.0 kgs @ 95kgs UnEq		Ok so 310 is my best form this height, afterwhich within 5 days i hit 295 from 11".

Lockout on the 290 was actually comfy just getting the bar moving made it feel more on the limit.
NickRIcon...15-03-2012 @ 21:54 
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likes supermans house
Member 1421, 607 posts
SQ 220, BP 160, DL 290
670.0 kgs @ 95kgs UnEq
Post Edited: 15.03.2012 @ 21:54 PM by NickR
.
NickRIcon...17-03-2012 @ 16:37 
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Member 1421, 607 posts
SQ 220, BP 160, DL 290
670.0 kgs @ 95kgs UnEq		Back Squat - loose belt

120x1
140x1
160x8

Power Jerk

100x1
110x3

V Grip Chinsx10x2sets

Reverse Crunchx15 s/s SA Db Rowx8/armx3sets


Swell.
NickRIcon...20-03-2012 @ 23:05 
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Member 1421, 607 posts
SQ 220, BP 160, DL 290
670.0 kgs @ 95kgs UnEq		Low Box Squat (IPF Depth)

140x1
160x1
175x1 Pb

Floor Press

120x1
135x1
145x1

Squats were solid, would like to get a step closer towards 200 next week. Gonna keep on floor presses for ME next several weeks adding in RE if I have more time on my hands.
NickRIcon...22-03-2012 @ 21:22 
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Member 1421, 607 posts
SQ 220, BP 160, DL 290
670.0 kgs @ 95kgs UnEq
Post Edited: 22.03.2012 @ 21:22 PM by NickR
Deadlift

200x1x8 singles

Bench Press

122.5x7
100x12
80x14

spent, wont be getting sore from ME work on floor press so will get some rep effort work in now on thursdays, happy with bar speed on pulls..will go upto 220 (circa 75%) for the first time for speed work soon.
NickRIcon...24-03-2012 @ 20:55 
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Member 1421, 607 posts
SQ 220, BP 160, DL 290
670.0 kgs @ 95kgs UnEq		Since im a shoulder dominant bencher i was still not recovered today for overhead nor really for holding a bar on my back.

so did the below:

Power Jerk

100x1
120x1
110x1
115x1

Front Squat

140x1
160x1
170x1

V Bar Chins

+18kgx3
+24kgx3

Fra(n)

beugh


Happy with fronties..only 5kg off my best and a few weeks to come with this exercise.
throwerIcon...26-03-2012 @ 11:05 
percy
Member 384, 353 posts
SQ 250, BP 162.5, DL 287.5
700.0 kgs @ 88kgs Eq		Fronty is very good off little recent background work.400 pounds (182,5 soon) then passed the magic(lol)185kg.What is your stance (foot spacing)like compared to your back squat?Keep ticking along.
D
NickRIcon...27-03-2012 @ 22:29 
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likes supermans house
Member 1421, 607 posts
SQ 220, BP 160, DL 290
670.0 kgs @ 95kgs UnEq
Post Edited: 27.03.2012 @ 22:29 PM by NickR
Thanks D, foot stance similar, im gueesing the 185 was with a paper thin belt in your case?


Box Squat (IPF Depth)

140x1
160x1
180x1 Pb

Floor Press

140x1
150x1

Box height was suspect but im taking a Pb!

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