de upper w/chains

[kingc_79]

speed bench 8 sets 3 w/135lb + chains
speed seated ohp 3 sets 10 w/95lbs
close grip bench 3 sets 10 w/95ls( really quick)
close gr speed pull ups 3 sets 10
mini band tri ext 3 sets 10

i really liked the chains on these but i think my speed bench turned into not so speedy bench.

 

[b fold the truth]

Sounds cool. I'd like to try those chains on bench mostly. The bands seem to eat my tendons alive...

B True

 

[Lord_Suston]

Solid bro, chain IMO are great because your shoulder are not forced back down, so they don't reciev to much stress on the rotators. Bands help on push dwons though

 

[kingc_79]

thanks..yea i just got em but i love em so far. and my left shoulder starts aching pretty easily so these are better than bands i imagine although i will try bands week after next to give it a shot.(if i can remember them)

 

[Lord_Suston]

I really only like to try bands on speed day cause the light weight is used so your joints don't get overloaded. but on isolation excercises the stress the top so well

 

[kingc_79]

yea i dont think my shoulders could take it if i used them on me upper

 

[Lord_Suston]

Hey King you haven't set any goal by any dates have you, cause I would like to know how you have been progressing? It seems like you have increase by leaps and bounds

 

[kingc_79]

current
bench- 260
squat-345
dead-345
gm-375
ohp-200

goals by end of yr
bench-300
sq- over 400
dead-0ver 420
gm--450
ohp-230-250
hopefully ill hit all of these
i still need lots of form work tho

i just started working out again after a really long(8mths) layoff in april and when i started back i
benched-225-230
squat- barely 300
dead- dunno, didnt do em till mth or so ago at clints
gm- never done any heavy gms till april and it was 315 then
ohp-never maxed till recently

i think i've improved a fair amount in my events since i started in may/june.
first time i went to clints i barely got 200 farmers off the ground. now i can get 235 for 55-60ft and i could barely flip the 550
by feb. ill get those 250's for 200ft

 

[Lord_Suston]

damn man your core is strong. Need just a little fine tuning on Bench, personally I think maybe some more direct pec and lat work, looks likke you got strong tris from the ohp standpoint

 

[JOKER47]

goals by end of yr
bench-300
sq- over 400
dead-0ver 420
gm--450
ohp-230-250
hopefully ill hit all of these
i still need lots of form work tho

What are you doing to increase your OHP? This is one area I seem to have the hardest time increasing weight in.

I've been using speed work, strict standing OHP, push/jerk press, seated with and without back support, etc...Not to mention tri work as well.

Lookin' for some new ideas......


Joker

 

[Lord_Suston]

overhead tricept db ext work the long head of the tri, the one mainly used in opverhead lockout. also front squats will help keep you balanced. Lots and lots of strict ohp followed by speed push press

 

[kingc_79]

damn man your core is strong. Need just a little fine tuning on Bench, personally I think maybe some more direct pec and lat work, looks likke you got strong tris from the ohp standpoint

thanks man...i too think i could use more direct pec work now that you mention it. and i've been tryin to hit the lats hard, bc my sticking point is off my chest.

joker: i think my ohp sucks...my worst bodypart by far...but i just do heavy push presses, speed ohp, i also do front/side/rear raises 2/5lb plate of 60 reps...20 ea way, and used to do log presses in my routine b4 i sold my last log..now i gotta get on my dad to finish my other one. im gettin one 4'8" this time. i could use some help on my ohp as well. always open for suggestions.

 

[JOKER47]

Suston> For the strict OHP, what rep range do you suggest? I generally have been keeping the reps low. (5 and under.) You think I should work in some higher reps? Or keep them low?
I'll keep hitting the push and jerk presses. I do tate's and lying DB extensions currently, you think the overhead ext might help a little more? Or just add them into the rotation?


King> Mine sucks, too. I just seem to have a hard time getting more weight up. Been stuck at 200-210 for a push/jerk press for a while now.


Oh yeah, face-pulls as well are currently in my routine as well.


Thanks guys,
Joker

 

[Lord_Suston]

I suggest higher reps on the front squat. about 6-10 for the military I suggest abou 6-10 and for push press I really advocate 4-5. But start low on the push press and really work on speed. I mean to the point were the bar shoots up so fast you almost have to catch it.

For tris I recommend close-grip 3x8 or 4x6 and over head ext 3x8

if the weight is hard to balance just hold it at shoulder height for time, if you can get 45 sec then next time just start pressing

 

[JOKER47]

I suggest higher reps on the front squat. about 6-10 for the military I suggest abou 6-10 and for push press I really advocate 4-5. But start low on the push press and really work on speed. I mean to the point were the bar shoots up so fast you almost have to catch it.

For tris I recommend close-grip 3x8 or 4x6 and over head ext 3x8

if the weight is hard to balance just hold it at shoulder height for time, if you can get 45 sec then next time just start pressing

Thanks man. Cut-n-pasted........



Joker

 

[Lord_Suston]

no problem

 

[kingc_79]

you think i should throw in inc bench for 3x6 on me upper for pec work? and close grip underhand rows 3x6-8 same day for lats.

 

[Lord_Suston]

after ME chest I would do 3x8 Incline with progressive loading over weeks, like 2.5-10lbs a week and UNderhand rows-Yate's Rows for 3x8. I like to use a lighter weight and go for solid form this way you don't compromise joint stabilty (they get enough work on max moves) plus it is pure muscle contraction

 

[kingc_79]

thanks man...ill definitely try that out.