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SK*/Hammer Tricep Priority Day

P

PolishHammer1977

New member
Once again a quality day and it's always fun when your partner is as determined as you are. :)

Here was my workout;

Barbell Inclines
245-5 - pinky ring grip - slow tempo
245-5 - pinky ring grip - medium tempo
245-5 - 1 finger in from pinky grip - slow tempo
245-4 - 1 finger in from pinky grip - medium tempo
245-4 - 2 fingers in from pinky grip - slow tempo
Sitting on Floor Overhead Lockouts (7-10 inches)
185-3
205-3
205-3
205-3
205-3
High Pulls
135-3
135-3
135-3
Hang Cleans
135-3
High Bar Squat Walks
135-200'
Front Squat Walks
135-100'
Zercher Walks
135-100'

------------------------------------------------------------
solid day. we went light on the oly's bc we just felt like it. the sitting down on the floor lockouts give core strength new meaning. nothing like coming up with an impromptu exercise.
 
nice, how did the different tenpos feel??? looks solid especially the lockout press. Any vids bro??? should use the mini band for accessory of tate presses t3c said they worked well at the end of a workout
 
Mike_Rojas said:
Sitting on Floor Overhead Lockouts... That's gotta be tough. Nice job.
Click to expand...

Thanx Mike. Give them a shot. I bet you'd REALLY like em'.
---------------------------------------------------------------

To clarify what my tempos meant above in the original post;

slow - 4-5 second negative/positive

medium - 2-3 second negative/positive
 
Lord_Suston said:
nice, how did the different tenpos feel??? looks solid especially the lockout press. Any vids bro??? should use the mini band for accessory of tate presses t3c said they worked well at the end of a workout
Click to expand...

The tempos felt like a death frozen popsicle. I know you know what I mean.

Didn't take any vids today. We honestly didn't even think to. We just got into the workout and forgot about it. :(

TEC's idea is solid. I am sure we'll be sure to add that one in next time. The floor lockout press is a "lol" for noodle cores.
 
damn you and your Noodle core, lol. different tempos suck, especially the pause on the chest. add some chains and you will hate me.

sk* you alive brotha I want to here your comments
 
Lord_Suston said:
damn you and your Noodle core, lol. different tempos suck, especially the pause on the chest. add some chains and you will hate me.

sk* you alive brotha I want to here your comments
Click to expand...

Chains are definitely in order as soon as I come up there to work out with you @ my Alma-Mater. I'm saving them for then. Muhahahhahahahahahahahahahaha

I am still waiting to hear from the monster now. He has like a 15-20 minute drive to his college.
 
Hey, great workout dave!

I loved the lockouts, and think finally got the form okay on the cleans (at least, one set). :D

Dave is getting me to do very light with the inclines to get the form right, and much slower reps. Definetely felt more stabilized on the bench. :)

-sk
 
sk* said:
Hey, great workout dave!

I loved the lockouts, and think finally got the form okay on the cleans (at least, one set). :D

Dave is getting me to do very light with the inclines to get the form right, and much slower reps. Definetely felt more stabilized on the bench. :)

-sk
Click to expand...

Ditto brutha!

Inorder toget the cleans right today I thought of something. Since the first part of the movement in a power clean is basically similar to a "high pull" I had sk* do 5 sets of 3 high pulls.

Than I asked him if he could do a power clean. CASE CLOSED!

Inclines looked REAL solid. Major progress today, major.
 
go too fast or bounce on the inclines and your shoulders will not be pleased (as i have recently learned). great exercise, but you have to be careful. those tempos are impressive with weights like that.
 
sinjinsmythe33 said:
go too fast or bounce on the inclines and your shoulders will not be pleased (as i have recently learned). great exercise, but you have to be careful. those tempos are impressive with weights like that.
Click to expand...

thanx man. I did feel quite humbled at how HEAVY it felt towards the end of the slow sets. I am hoping that all this tricep work will lead to some solid growth and next time around the weights will rise up 5 more lbs.
 
floor lockouts, i like i like, and im really excited over the hang cleans, thats an exercise that has been in everyone of my routines for 5 years. I love the explosive strength.
 
ffknight84 said:
floor lockouts, i like i like, and im really excited over the hang cleans, thats an exercise that has been in everyone of my routines for 5 years. I love the explosive strength.
Click to expand...

Man, you couldn't be more right. Hang cleans sure do build some solid strength. You are wise to have them in your routine for real.
Give those seated lockouts a try at the end of the season!!
----------------------------------------------------

Zander - the noodle is growing. I am linguini now.
 
PolishHammer1977 said:
Hang cleans sure do build some solid strength.
Click to expand...

Right on bro... I phase these in and out, and I feel a noticable difference in "pop" and power/explosiveness when I am using them.... They have a noticable effect for me within only a few weeks...

I am sure the more you do them the more you will love them...
 
Nothing does more of a job on my CNS than cleans or even attempting cleans with wrong form lol. Just get extremely tired after a few sets ...

Gotta keep doing them though. :D

-sk
 
sk* said:
Nothing does more of a job on my CNS than cleans or even attempting cleans with wrong form lol. Just get extremely tired after a few sets ...

Gotta keep doing them though. :D

-sk
Click to expand...

Yep- having good form (read this as efficient motion) is pretty important.... Keep working on em, you will get there...
 
Need a month to get back into the swing hommy. Been running around for the last 2 months like a dick with no head. Mad work only been hitting the gym a few times a week since the beginning of august. Today was day one of the future though NUGGA!!!

No excuses now!!!
 
BTW, I like my new job, I'm making some good cashesh!!! PH's wedding and the Vegas trip and all the seminars for work have taken up a majority of my time, but it's all over now...putting my nose to the grind stone now!!!

P.S. Is that your piece in your avatar?
 
PatsFan34 said:
BTW, I like my new job, I'm making some good cashesh!!! PH's wedding and the Vegas trip and all the seminars for work have taken up a majority of my time, but it's all over now...putting my nose to the grind stone now!!!

P.S. Is that your piece in your avatar?
Click to expand...

Glad to hear it man. Very glad to hear it.

Lets take this to PM's or AIM. :)
 
Polish, could you describe this lift...sitting on the floor overhead lockouts? I am trying to gain some serious TRI size. Thanks man


Josh
 
Prime Rib said:
Polish, could you describe this lift...sitting on the floor overhead lockouts? I am trying to gain some serious TRI size. Thanks man


Josh
Click to expand...

sit on the floor with your feet completely straigh out in front of you. have the barbell loaded with "X" weight in the power rack. Make sure it is set so when you liftoff you will have 7-10 inches of a range of motion straight up. Your core will keep you stable and it smashes your triceps.
 
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