DE Upper 10/1

[Zander1983]

Push Press (explosive)
149 x 2 x 7 sets

Speed Bench
154 x 3 x 5 sets

Kneeling Overhead Lockouts from chin height (couldn't resist being inventive )
176 x 3
187 x 3

Chin-ups (supinated)
BW x 5 x 3 sets

Snatch-grip Barbell External Rotation
Bar x 10 x 2 sets

Barbell Cuban Press
Bar x 10 x 2 sets

Smashed my chin with the bar during my 5th set of push presses. Forgot to get my head out of the way in time, lol... Speed on the bench felt really good.

The kneeling lockouts were a spin-off on Hammer and sk's seated ones. Certainly hit the core nicely. Bodyweight chins would've been a walk in the park a few months ago, but now they're considerably more challenging.

Some very light rear delt and rotator cuff work rouded off a solid workout.

 

[Lord_Suston]

need more, more, more... Looks good but more pressing and rear delts, more. I just lik to do a non-momentum based shoulder press first then my push press, but I like the speed flat bench

 

[Zander1983]

I'm getting myself more clued with MM training by reading whatever I can and I think you're right. I'm going to keep going like this for the time being because it is working, but there will be changes sometime down the track. I just have to work out how I'm going to fit it all together while keeping my goals in mind.

One thing's for certain, I'm not quite ready for the type of volume you smash your shoulders with, but I want to get there

 

[Lord_Suston]

I'm getting myself more clued with MM training by reading whatever I can and I think you're right. I'm going to keep going like this for the time being because it is working, but there will be changes sometime down the track. I just have to work out how I'm going to fit it all together while keeping my goals in mind.

One thing's for certain, I'm not quite ready for the type of volume you smash your shoulders with, but I want to get there

it ain't volume man, it is tough love. I need volume. sure I can do a few heavy sets and be fryed but then I am not conditioned well to really perfom . People have a lot more left in them than they ever could imagine, they just need to let go, let go of fear, let go of pain, let go of caring, when we are totally free we can unleash all of what we have

 

[Mike_Rojas]

Smashed my chin with the bar during my 5th set of push presses. Forgot to get my head out of the way in time, lol...

I've done that myself in the past. What a sound...BONG. I ran to a mirror to make sure I didn't chip a tooth. Whew, no chipped tooth. LOL

Nice workout broly

Not sure what these are:

Snatch-grip Barbell External Rotation

Barbell Cuban Press

 

[PolishHammer1977]

nice workout man. seated floor lockouts will still be harder on your core!!!!

Nice impromptu style though!!

 

[Zander1983]

Re: Re: DE Upper 10/1

Not sure what these are:

Snatch-grip Barbell External Rotation

Barbell Cuban Press

Snatch-grip Barbell External Rotation - http://www.t-mag.com/nation_articles/228body.html

Barbell Cuban Press - http://www.t-mag.com/nation_articles/280rotator.jsp

Hammer, I tried a light set of the seated floor lockouts and they're definately harder than kneeling ones.

My chin is still a bit tender from the collision, lol.

 

[Mike_Rojas]

Hmmm...looks like good exercises for your rotators