12/3/03 - Shoulders

[Smurfy]

STANDING OVERHEAD BB PRESSES
bar X 12
50 X 12
55 X 10
60 X 8
65 X 5 = PR
50 X 10

BB UPRIGHT ROWS
bar X 3 X 12

Lateral DB raises
3 X 12

Shoulder Press Machine
3 X 12

Seated Cable Rows**
3 X 12
**I'm looking for a movement for the rear deltoids here. i seem to have a hard time with rear raises (seated on bench, bent at waist and arms raised to the sides) so those are out. Would reverse pec deck/rear flyes be considered an adequate movement here? ANy suggestions would be appreciated

 

[Backlash]

Wow that's a lot of volume - many working sets for your standing bb press. Good job on the PR though! Also, why do both standing overhead press and shoulder press machine? That's the same thing right?

Anyways, for rear delts I really like face pulls. I use the rope attachment on the cable machine and pull the rope right to my face with my elbows up high to either side of my head.

 

[Smurfy]

Wow that's a lot of volume - many working sets for your standing bb press. Good job on the PR though! Also, why do both standing overhead press and shoulder press machine? That's the same thing right?

Anyways, for rear delts I really like face pulls. I use the rope attachment on the cable machine and pull the rope right to my face with my elbows up high to either side of my head.

I did the shoulder press machine for the hell of it actually LOL i just like the extra burn. Its not really a part of my regular routine. Thanks for the tip about face pulls i think i may try that. Would it be feasible to do these on the pull down machine with the rope attachments?

 

[Backlash]

Actually, I do them on the pulldown machine using a rope attachment. You just have to lean way back to make sure you're pulling in the correct plane. You'll definitely know if you did it correctly b/c your rear delts will burn

 

[Smurfy]

cool thanks!

 

[delldell2]

Is it better to do face pulls on the pulldown or seated row. I'd think seated row would be a better angle.

 

[b fold the truth]

You are setting PR's every week...AWESOME!!!!

Face pulls from all angles are great. I use a different angle every time. Low, low/mid, mid, mid/high, high.

I also do dbell cleans...are you familliar with those?

B True

 

[big4life]

First, congrats on your pr.

Have you tried bent over cable laterals for your rear delts? Those hit them, and they can be easier to perform than the db raises. Also, do you do bent over rows when you work your back? Those also hit the rear delts. What ever you do make sure that you use strict form otherwise other muscle groups will do too much of the work.

 

[Lord_Suston]

That is sme nice progess. How are you feling today. And what are your goals for the future???

 

[Smurfy]

Clint - Im not quite familiar with DB cleans. I know what a BB clean is tho. Maybe you could enlighten me?

Big4 - no i havent done bent cable raises Im not even sure what they look like LOL. I do like the cables for lateral raises rather than dumbells.

LordSus - well i'm feeling just fine today after my workout. My shoulders feel nice and tight and pretty spent LOL My goals for the future? Well, most importantly I am trying to increase my lifts in certain areas that i am weak in. Such as bench press, incline bench, etc. Those are my weakest areas and i will continue to post each week my bench workouts which I do on Saturdays. I have been hitting PRs every week so far thanks to the encouragement i get from this board Ihave alot of room for improvement in the strength department.

Thanks for responding

 

[b fold the truth]

Dbell Cleans...in picture

I suggest starting light...with the 5's maybe. 3-4 sets of 15 or so...really fries my rear delts and traps.

I'll see if I can get a video tomorrow night for you...(of the dbell cleans too).

B True

 

[Smurfy]

Thank you so much!!

 

[big4life]

Here's an animation of the bent over cable laterals.

http://www.abcbodybuilding.com/excercise/bentovercablelaterals.htm

 

[Smurfy]

Big4 - ok i am familiar with that movement how that i see it. only problem is, i do a similar movement seated on a bench and with dumbells and this is where i get a loud clicking n my rear delt..not painful but obviously i know its not right to get that type of clicking in the joint. for this reason i think any similar movement should be avoided. i can however, do rear flyes with either the reverse pec deck or with dumbells as long as my arms stay bent thereby putting less pressure on the joint. what do you think of this as an alternative. I'm just looking for as many alternatives as i can. Thanks

 

[b fold the truth]

Excuse the hair...and I hear that Flannel is in this year.



dbell cleans with the 11's tonight

B True

 

[Smurfy]

Thanks Clint! I think from watching your video i can do those without irritation in the joint. Im going to try them next week

 

[Lord_Suston]

do rear flyes with bent arms, much easier on the tendons of the elbow. Also face-pulls help the rear delts out big time. I hope to see more progress out of you since you are getting this far

 

[Smurfy]

LordSus- thanks.!

 

[Lord_Suston]

no problem, you'll get there, take your time and train hard and smart

 

[d3track]

i often use an incline bench to brace myself for rear laterals

lay face down on the bench, helps me isolate them
(i also use this for dumbell shrugs)

just another weapon in the arsenal

 

[b fold the truth]

Thanks Clint! I think from watching your video i can do those without irritation in the joint. Im going to try them next week

Start with the 5's....or the 2.5's. NOTHING wrong with that at all. Go light and you can actually do something LIGHT for them 3-5x per week till you get your strenght built up...

B True

 

[Arnold'sApprentice]

the negative is too fast bfold,,,you should try to control the weight more bro

 

[b fold the truth]

the negative is too fast bfold,,,you should try to control the weight more bro

And you gather this information from...WHERE AGAIN???

I am assuming that you have in your possession ALL of the West Side Barbell Videos where they go into detail on how to do these...right?

The negative is not important on these...the positive IS.

B True