Tonights Planned Workout. . Please Critique

[louden_swain]

Here it is folks. . .


8-3-2003

1. Standing Overhead Push Presses - 4 x 5
2. Incline DB Presses - 2 x 8-10
3. Parallel Weighted Dips - 2 x 5-8
4. Barbell Rows - 2 x 5-8
5. Chins - 2 x failure
6. Up Right Rows - 2 x 8-10
7. Barbell Shrugs - 2 x 8-10

Overall, higher volume. . . but I am working half of the body. I will be able to get through this in one hour.

 

[Cuthbert]

Looks pretty good Louden.

Do you do major triceps movements on other days?

 

[brian747478`]

looks solid.

 

[louden_swain]

Looks pretty good Louden.

Do you do major triceps movements on other days?

My triceps will take plenty of abuse tonight. . .after all, I am using 3 heavy push/pressing movements.

There is no need to overtrain a small muscle group .

 

[Cochise (M-Wave)]

Looks good. Question, why the upright rows? Are you doing these to assist with oly moves or do you just like to do them? I see that you do deadlifts. I would think you would get enough trap work from deadlifting. Just curious.


Cheese Rockiing out!!!!!!!!!

 

[louden_swain]

Looks good. Question, why the upright rows? Are you doing these to assist with oly moves or do you just like to do them? I see that you do deadlifts. I would think you would get enough trap work from deadlifting. Just curious.


Cheese Rockiing out!!!!!!!!!

This is a good question. I like to perform up right rows every once in a while because I like the plane of motion. . it gives that explosive high pull feeling. Also, the front delts and traps are heavily used. I want these areas super thick and strong, so they can help me with squats and deads. Heavy deads are suffficient for building up the traps.

 

[PolishHammer1977]

I like it Loudin. What grip do you use for your barbell shrugs? Yea man, push presses!

Heres one for ya' ever do standing incline db presses? I think you would like those. I had to do them for my routine with my strength coach @ UB during college. It gives the incline a diff't feel and your stabilizers as well. Just food for thought.

 

[louden_swain]

I notice that a number of trainers use a relatively close grip when performing push presses. That does not work for me. . .I need to use the strength from the larger muscle groups (chest, back, and delts). . rather than arms (arms are the weak link for me).

My grip is wide, but my elbows are kept to the sides at the bottom position. When unracking the weight, the bar rests on the extreme upper chest/clavicle area. From this point, I explode upward.

PH77,

On barbell shrugs I use a 24 to 28 inch (between each hand) grip.

I would love to perform some standing incline db presses, but there isn't a setup for that in the gym. . .lol.

 

[PolishHammer1977]

I would love to perform some standing incline db presses, but there isn't a setup for that in the gym. . .lol.

Our strength coach had us leaning against a wall progressively lower and lower starting from a military position. As our flexibility increased we could rotate more into an incline position standing. Sounded crazy as shit at the time but it made sense in the games. When i go for rebounds, to block a shot, or a dunk I always rotated backwards. SO I was simulating what I would be doing in the game.

does that make any sense?

 

[louden_swain]

Our strength coach had us leaning against a wall progressively lower and lower starting from a military position. As our flexibility increased we could rotate more into an incline position standing. Sounded crazy as shit at the time but it made sense in the games. When i go for rebounds, to block a shot, or a dunk I always rotated backwards. SO I was simulating what I would be doing in the game.

does that make any sense?

Makes perfect sense. What other freaky movements did you include in basketball training?

 

[PolishHammer1977]

Makes perfect sense. What other freaky movements did you include in basketball training?

Standing db press starting in a squat and ending on tip toes
squats on the wobbleboard lol
inclines as said above
pull ups with towels
tricep work of all kinds
parachute/harness runs
plyos plyos plyos
band harness-get in and jump jump jump
rebound machine-jump up and pull down weight

lots of insane stuff that made me strong as shit for hoops.

Anything you find interesting here?

 

[jeremys]

i hate upright rows. kills my shoulders. but that's just me

and as for overtraining the triceps, IMO, it's almost impossible. i think your CNS will be bagged long before your triceps will. maybe with lots of reps and lots of sets, but i've done up to 25 sets of board presses 2x a week, with rack lockouts and other stuff, and never had a problem and always made gains. i know this works for many others too. of course, maybe this only applies to strength training and not hypertrophy training

 

[Cuthbert]

and as for overtraining the triceps, IMO, it's almost impossible. i think your CNS will be bagged long before your triceps will.

I agree 100%

 

[louden_swain]

I strongly believe that the triceps can be overtrained. . .thats a whole other can of worms.

I think overtrained triceps will prevent 100 percent output. . .they are essential the weak link in heavy pressing.

 

[jeremys]

I strongly believe that the triceps can be overtrained. . .thats a whole other can of worms.

I think overtrained triceps will prevent 100 percent output. . .they are essential the weak link in heavy pressing.

they are the weak link in heavy pressing, that i agree with 100%. and yes, if they're fatigued, it will prevent 100% output. that's why i dont do much volume at all 2 weeks before a meet and rest the last week before.

i've done SO much tricep work for a few months (i described it in my last post) and they were only fatigued for the first couple weeks. after that, they became conditioned. and stronger. i haven't had sore triceps from lactic acid buildup for months, and some of the volume i do can be considered crazy. when i do get sore, it's usually in the delts, pecs, or lats. my lockout power has soared and continues to

 

[jeremys]

sorry for hi-jacking your thread

 

[sinjinsmythe33]

trash the upright rows and add more chins. or do whatever you want, its working.

 

[louden_swain]

trash the upright rows and add more chins. or do whatever you want, its working.

up right rows and chins are totally different movements.

 

[revexrevex]

Hey louden, very good routine.. all big exercises. However you are doing upright rows after pushpresses, dips, and incline presses... so your shoulders may be exhausted when you get to the upright rows.

 

[Screwball]

I strongly believe that the triceps can be overtrained. . .thats a whole other can of worms.

I definitely agree with Louden. The tricep can take a beating but to many pressing exercise coupled with extension exercises can weaken the tricep. When I cut back my volume my triceps always feel stronger and I usually set PR's.

 

[Zander1983]

I notice that a number of trainers use a relatively close grip when performing push presses.

That's because they're using a grip that is as wide as it would be for a clean. It would take a bit of getting used to if you've never done it before, because all of your pressing and pulling movements (expect for close-grip benches) typically used a wider than shoulder-width grip.