Chest + light Tri night...

[Citruscide]

Well, I lowered my WSB speed down to 175 tonight... felt alot more natural.

I did the 175 x 3 for 9 sets... 2-3 secs for the reps

I then did 1 set of 225x10, 275x1, 295x1

Incline bench
135x10,165x8, 185x6 -- it's coming along... shoulder is hanging in nicely, not getting sore... might try to go to 205 next week... see how it feels.
-------------------------
Triceps

Close Grip
135x16, 185x9

Overhead rope pulls
3 sets between 10-16

Tricep ropedowns
3 sets between 10-16

ABS

6 sets... decline bench w/ 25lb dumbbell and the oblique raises w/45... fun stuff

C-ditty

 

[PolishHammer1977]

I see you decided to lighten up on the speed bench. Solid workout dude.
This is definitely going out on a limb;
Can you do any kind of rotator work while your doing WSB? Also, when you perform incline barbell presses, where do you grip the bar in relation to your body?

 

[louden_swain]

Citrus,

Did you injure a rotator cuff, as that why you are a little cautious on using excessive weight on incline presses? If you did, it is good that you are not pushing yourself to the point of reinjury.

 

[Citruscide]

LOL -- injure my rotator cuff.... MAN I WISH LOUDEN!!

I have severely dislocated it, where the bone was outside the socket TWO TIMES... once in Jan of 1999 and the other in Aug of 1999... the first time I fell down stairs (very icy) and the doctors had to put it back in... the second time in the weight room it dislocated during dumbbell presses when my left are creeped back behind my head... I put my arm back in my socket that time (continuted on with my leg workout LOL)

Ok, that was a long story.

PH -- yes, I believe with WS Speed benching you lower weight, and then go up and then go back down.. like 175, 185,195 then badk down to 175

Last rotation I did 185,195, 205... 205 was a bit difficult... so I moved it down to the other weights... next week, I'll do 185

C-ditty

 

[b fold the truth]

Good work man...progress comes with time.

Everyone is right though...you should be hitting your rotator cuffs (your weakest link) a lot more.

B True

 

[st8k_lover]

Hey B,
When you say that Citruscide should be hitting his rotator cuffs alot more are you talking about shoulder exercises in general or are their some cuff specific exercises to do.. The reason I ask is my shoulders are usually the cause of me taking extended lapses in my workouts, this last lapse lasted almost two years,, it just gets to painful to continue... it gets to the point that it is hard to raise my arm above my shoulders. I give it a break and come back later but I have to start all over again ...
The guys Im lifting with now are half my age and we are all pushing each other pretty hard, sticking with heavy core reps and all that.. I just worry about the old shoulders hanging in there for the long haul..

Peace

 

[b fold the truth]

I do some sort of rotator cuff work at least once a week...if not 2-3x per week. Only one day is intense (still not heavy) and the others are basically volume work.

I do a lot of dbell cleans (for rotators), band work, L-Flyes, etc... Strong rotator cuffs means that you can press safer...and have a healthier lifting career.

B True

 

[ZGzaZ]

will barbell power cleans help out rotators as well?

 

[st8k_lover]

Thanks B,
I looked up some cuff excercises and came across this link....
http://www.weightliftingdiscussion.com/lflye.html I think I will do these L-Flyes . If I read you right, these can be done 2-3 times per week and these dont work the deltoid muscle group...Right?

Peace

 

[jesus 2]

can someone teach me how dumbbell cleans (seated variation too?) are performed?

 

[st8k_lover]

http://www.weightliftingdiscussion.com/seatedclean.html


not the greatest site but....

 

[jesus 2]

http://www.weightliftingdiscussion.com/seatedclean.html


not the greatest site but....

thanks! now, i know these are cleans, so should these be pretty explosive? also, would higher weight and less volume or lighter weight and more volume be recommended?

 

[b fold the truth]

Thanks B,
I looked up some cuff excercises and came across this link....
http://www.weightliftingdiscussion.com/lflye.html I think I will do these L-Flyes . If I read you right, these can be done 2-3 times per week and these dont work the deltoid muscle group...Right?

Peace

Honestly...they do work my delts...a 'little'. Last night I used the 15's for 4 sets of 10 reps for dbell cleans. I took about 30 seconds of rest between sets.

They are done lightly...I've only gone as heavy as the 25's before on these...but then chose to back down the next week. GO LIGHT!!! Use the 5's for 4-5 sets of 10 reps...with little rest. They shouldn't make you sore but should burn nice and good.

Take it slow...really slow with adding weight. Find what works for you...that takes time.

B True

 

[b fold the truth]

thanks! now, i know these are cleans, so should these be pretty explosive? also, would higher weight and less volume or lighter weight and more volume be recommended?

I used to have a video up on my site...but took it down a bit back. Here are some pics...

Give me till sometime next week...I'll see if I can get a vid clip up.

I would not use much weight...at all. It is not like building a muscle...it is working the small muscles that you never see.

B True

 

[louden_swain]

LOL -- injure my rotator cuff.... MAN I WISH LOUDEN!!

I have severely dislocated it, where the bone was outside the socket TWO TIMES... once in Jan of 1999 and the other in Aug of 1999... the first time I fell down stairs (very icy) and the doctors had to put it back in... the second time in the weight room it dislocated during dumbbell presses when my left are creeped back behind my head... I put my arm back in my socket that time (continuted on with my leg workout LOL)

Ok, that was a long story.

C-ditty

Man. . . .that sounds terrible!!! I am glad you are able to train for the most part. I seem to have some scar tissue developing in my upper shoulder area. This has prevented me from throwing a ball at great distances. However, it has not affected my physical strength. The last thing I want is problems with the shoulder. Good luck!