Ed 's training journal
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| Finch |  | ... | 16-10-2007 @ 18:36 |
 Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | Ed, Squatting at the Farm 4:00Pm onwards on Wednesday 17th. I will be away in Scotland on Friday. Dead Lift Monday 22nd. Squatting Wednesday 24th. Then I'm on holiday for away for a couple of weeks. | ||
| EDCLARKE | | ... | 16-10-2007 @ 18:57 |
 not particularly well educated Member 85, 10990 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | cheers mate got caught up at work yesterday , not looking too likely I'll make it up in the near future! | ||
| Martin1956 | | ... | 16-10-2007 @ 19:28 |
 Old Age Presser Member 75, 7742 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Originally posted by Rob... Sure no problem mate Face Pulls: http://www.weightliftingdiscussion.com/facepull.html Scap Pushups: Link here Cubans: link here (dumbell version at bottom of page) Just use light weights 10 reps is fine. Scap pushups are good for warmup - you could do two sets of 10 before all pressing work. Some light cubans at end with very light dumbells. Face pulls you will need cable or bands to mimic them if you can access any of them. Basically don't forget those middle back muscles like the scapula - they are very important for shoulder health, a lot of strength coaches focus on these now instead of the old rotator cuff diagnosis that every average/poor physio may just jump to. Just picked up on this. I would 100% recommend a shoulder horn. I've got one and it's fantastic. It makes you go through the correct range of motion, whereas you can easily get it wrong with dumbells. And I can't recommend face pulls highly enough. EVERY time I bench, I do face pulls as well | ||
| EDCLARKE | | ... | 16-10-2007 @ 21:31 |
not particularly well educated Member 85, 10990 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | Originally posted by Martin1956... Originally posted by Rob... Sure no problem mate Face Pulls: http://www.weightliftingdiscussion.com/facepull.html Scap Pushups: Link here Cubans: link here (dumbell version at bottom of page) Just use light weights 10 reps is fine. Scap pushups are good for warmup - you could do two sets of 10 before all pressing work. Some light cubans at end with very light dumbells. Face pulls you will need cable or bands to mimic them if you can access any of them. Basically don't forget those middle back muscles like the scapula - they are very important for shoulder health, a lot of strength coaches focus on these now instead of the old rotator cuff diagnosis that every average/poor physio may just jump to. Just picked up on this. I would 100% recommend a shoulder horn. I've got one and it's fantastic. It makes you go through the correct range of motion, whereas you can easily get it wrong with dumbells. And I can't recommend face pulls highly enough. EVERY time I bench, I do face pulls as well thanks Martin what exactly is a shoulder horn? I train at home mostly and dont have access to pulldown type pullys would a sort of superman row with dumbells have the same effect for face pulls? squatting today have decided to train theses the hardest as they are my weakest lift,was pretty pleased with how the session went considering I was training outside in the rain wearing a pakamac, not the best conditions for self motivation! I think I'm going to have to explore the posibilities of training at a gymn in Aylesbury when its raining ,the only problem is the last time I went there i had to wait ages to get on the squat rack and the place was full of c**ts! should have done this monday but got home to late ,kind of wish I'd done them yesterday whatever the time was as it was'nt raining yesterday! Squat 100k/5 110k/5 120k/4 130k/1 failed 2nd 130/1 failed 2nd speed squats 70k 10/10/10 good mornings 60k/10/70k/10 80k/8 sit ups 40/40/40 the last set of speed squats were getting a bit ragged and werent exactly speedy so I may have gone a bit too heavy ! target for xmas to be slightly less s**t at squatting as I am now! | ||
| Martin1956 | | ... | 16-10-2007 @ 22:21 |
Old Age Presser Member 75, 7742 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Post Edited: 16.10.2007 @ 22:22 PM I think there's a link to an article about the shoulder horn in one of the links Rob posted, Ed (the Cuban link). Facepulls are like upright rowing, except that the motion is horizontal towards the top of the head (some do it to below the chin, but George Halbert does it over the head so that's good enough for me) rather than vertical. A bit difficult to approximate without a high pulley, but if you can invest in a shoulder horn that'll do much the same for you. | ||
| Rob | | ... | 16-10-2007 @ 22:33 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Remember bands are very useful for copying a lot of exercises for (such as face pulls) if you don't have access to all the machinery. They aren't quite as good as the real thing but good alternatives, there are a lot of shoulder p/rehab type moves you can do with them. | ||
| Martin1956 | | ... | 17-10-2007 @ 01:25 |
Old Age Presser Member 75, 7742 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Good point Rob. You could definitely do them with bands. | ||
| EDCLARKE | | ... | 17-10-2007 @ 21:43 |
not particularly well educated Member 85, 10990 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | Thanks for the advice lads shoulder horn and bands added to my xmas wish list! Did the cubans and scap push ups today and have to say the shoulder felt better during and after benching which I was'nt expecting !wish you'd told me about them a couple of months ago and I could have saved myself a load of physio fee's! Scap push ups 15/15/15 cubans empty dumbell 10/10/10 bench press 52.5k 10/10/10 ultra wide grip 52.5k 10/10/10 close grip 52.5k 10/10/10 dumbell curl 20k 10/10 barbell curls dropsets 45k 8 35k 8 30k 8 felt much better than last week not too painful at all.Now drinking my ultra special creatine delivery system which cost a fortune and is supposed to taste like tropical fruits but is more like tropical s**te! | ||
| EDCLARKE | | ... | 19-10-2007 @ 21:50 |
not particularly well educated Member 85, 10990 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | Deadlift 135kx5 145x4 155x5 145x4 135x5 legs were still feeling it from squating on tuesday ,consequently found this pretty difficult was going to do front squats but legs had had it by the end of this . | ||
| EDCLARKE | | ... | 24-10-2007 @ 21:55 |
not particularly well educated Member 85, 10990 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | \1 st training session this week due to having the s**ts on monday and having to spend tuesday placating the wife because I forgot our wedding anniversary ,I dont know what the big deal is I forget every year you would have thought she'd got used to it by now! Women eh! face pulls 10 /10/10 cubans 2.5k 10/10/10 scap push ups 10/10/10 Bench press 80k/5 82.5k/3 80k/5 ultra wide grip 60k 10/10/10 close grip 60k 10/10/10 Barbell curl drop set 52.5k/6 50k/4 45k/6 40k/6 30k/10 found a band that came with a pilaties tape the wife had so used this for the face pulls and it seemed to work ok! was quite pleased with the bench press as this is the first set of fives I have done since about july shoulder complained a little while I was doing it but not too bad ,can definitely feel the benefit of doing the scap and rotator cuff work! ging to aim for a bench pb at the christmas meet up ,either 110 or 115 f**k it 115 ! | ||
| tbench | | ... | 24-10-2007 @ 22:03 |
 addicted to bench press, needs help Member 80, 1384 posts SQ 175, BP 160, DL 240575.0 kgs @ 113kgs UnEq | 115k you say good stuff ED any bad pain step back a bit nice to see you benching again,if i get sorted with a job soon after Bradford ill make it to adders and meet you and the rest of the guys. | ||
| EDCLARKE | | ... | 24-10-2007 @ 22:08 |
not particularly well educated Member 85, 10990 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | definitely mate ,quite lookinf forward to the christmas one any chance of you making that? | ||
| tbench | | ... | 24-10-2007 @ 22:23 |
addicted to bench press, needs help Member 80, 1384 posts SQ 175, BP 160, DL 240575.0 kgs @ 113kgs UnEq | Originally posted by EDCLARKE... definitely mate ,quite lookinf forward to the christmas one any chance of you making that? depends on work mate i would love to be there and id holler at you to make that 115k id be sick as a c**t to miss it tbh. | ||
| EDCLARKE | | ... | 24-10-2007 @ 22:52 |
not particularly well educated Member 85, 10990 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | hope work sorts itself soon mate! | ||
| little_a | | ... | 29-10-2007 @ 08:37 |
 still a devious weightlifting bastard Member 43, 14374 posts | Originally posted by EDCLARKE... definitely mate ,quite looking forward to the christmas one any chance of you making that? It's 'winter break' ED. Xmas has been cancelled for being to christian  | ||
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