speed upper - week 2/phase 2

[Exodus]

felt good today, good food and a good nights sleep last night.


Speed Bench - 115 + average bands single choked - 8 x 3.

speed ohp - 135 x 5 x 1.

4 inch seated ohp lockouts - 275 x 2 sets of 3(no back support!!!)

behind the neck tate presses - 30's x 3 x 10.

incline bb shoulder raises - 45 x 3 x 10. ( these were so hard!!!)

ate good when i got home and watched a good movie, now its time to turn in.

X

 

[WalkingBeast]

Hey Exodus! Nice workout! Which movie? haha

 

[Exodus]

Hey Exodus! Nice workout! Which movie? haha

thanks bud, it was a sappy one called Life As A House. good movie, i can relate to a lot of what the father is going threw. minus the cancer.

oh yeah, and im getting in the habbit of doing this, but on my last rep of my last set of ohp lockouts i held the weight over my head for 10 seconds. im really trying hard to bring up my shoulder stability.

X

 

[Lord_Suston]

oh yeah, and im getting in the habbit of doing this, but on my last rep of my last set of ohp lockouts i held the weight over my head for 10 seconds. im really trying hard to bring up my shoulder stability.

X

\
Shoulder stability is so important, so hold those reps kid . Core is looking strong if you can go without any back support

 

[Exodus]

\
Shoulder stability is so important, so hold those reps kid . Core is looking strong if you can go without any back support

thanks, im trying to really work on it. last week i did 2x3 with 225 for 6 inch lockouts. this week i did the 275 for 2 x3 from 4 inches. next week i will try 315 for 2 x 3 from 2 inches.

my core is getting a lot stronger.

especially with my new gpp exercises.

X

 

[PolishHammer1977]

excellent job man.

I see the inner bb coming through in you. Incline shoulder raises

 

[Exodus]

shhhhh....... dont let that secret get out....lol

no i never did these when i was a bodybuilder belive it or not.

i just thought of it becuase it was a way to get a greater range of motion with shoulder rotation......... there hard as heck too!!!

X

 

[cheesecake]

I see the inner bb coming through in you. Incline shoulder raises

LOL @ the inner bb.

I think Exodus ATE his inner bb.
...chad...

 

[PolishHammer1977]

i just thought of it becuase it was a way to get a greater range of motion with shoulder rotation......... there hard as heck too!!!

Heck yea they are!!!!!!

 

[Exodus]

i really like them, they are a lot harder than plate raises, and i thought those were tough. i also like doing db front laterals while lying on a flat bench and letting the db's touch the floor. its about 135 degrees of shoulder rotation, just make sure to go light and wow do those hurt too.


X

 

[Exodus]

no, but i do hold a 10 lb medicine ball in my hands, let it swing threw my legs, and then explode up jump, and fling the ball straight up. those are fun, but when you add in the legs, it turns into one heck of an oxygen exercise!!!

X

 

[PolishHammer1977]

Ever try plate tossing Exodus?

 

[PolishHammer1977]

Do you have access to any olympic plates?

preferrable 5-10kg

 

[Exodus]

yeah i got some of those, what fer???

X

 

[PolishHammer1977]

Get a partner. space out 1-2 feet from eachother.
get on your knees.

now

arms straight, toss it up to your self in a straight line about 3-4 inches into the air. do this for 2 reps and than toss it to your partner. Use a full ROM. all the way down and up.

1,2 - toss. 1,2 toss. This will build some serious strength.

 

[Exodus]

Get a partner. space out 1-2 feet from eachother.
get on your knees.

now

arms straight, toss it up to your self in a straight line about 3-4 inches into the air. do this for 2 reps and than toss it to your partner. Use a full ROM. all the way down and up.

1,2 - toss. 1,2 toss. This will build some serious strength.

i just hope we have good accuracy.


1,2 -toss, skull crack. 1,2 toss - pinched nuts....

"ok, lets do something safer"

lol

X

 

[PolishHammer1977]

ill take some video when i do them next andsend them to you.

your too funny man. Iknow you will really like these though.

It builds BOULDER SHOULDERS

 

[Citruscide]

I'd like some boulder shoulders... it's going to take some time to get these bad boys back up in working order...

PH -- Did I tell you I did arms yesterday? I did DB Hammers with 40's!!! My shoulder was a little achy on them (kind of unsteady) but I was real slow with it so as to not injure it further...

I also was curling some normal weight... I only got 35's on the incline db curl (some stress on my shoulder there) but I was standing curling the 60's for like 8 reps!

Shoulder injury, Smolder injury.

C-ditty

 

[Exodus]

go get a big bucket of rice and start twitsting your fist in it.

a good old major league pitcher shoulder strengthener.

yep yep, worked wonders for roger clemmons...... mabye you guys heard of him???

X

 

[PolishHammer1977]

lol @ you citrus. you're a warrior.

go get a big bucket of rice and start twitsting your fist in it.

a good old major league pitcher shoulder strengthener.

 

[PolishHammer1977]

I learned it from my father

 

[thebrute]

that good ass workout!!! you deserved the food and the movie..LOL. tb