two questions for all powerlifters.........

[Exodus]

well im redesigning my routine and i have 2 questions......... most everyone already knows ,but i train wsb style, but i will accept all opinions.........

1) when working triceps as your secondary movement ( right after the speed bench, or me movement) do you have to use db's???? it says to basically use barbell on speed days for heavy low volume work, and then db's for high volume work. can i use a barbell ext instead of a db ext if i want to???

2) when competing in a contest is there a rule against using a rev grip. is it legal in all federations??

thanks for all those that help, it is much appreciated

X

 

[Hannibal]

1) Nothing is set in stone...do what works. I rarely do dumbbell work. And do my heavy stuff on ME day and the lighter stuff on DE...so thats backwards too.

2) I dont think it is legal in all federations. You would have to check the rulebook of the fed you plan to compete in.

 

[Exodus]

1) Nothing is set in stone...do what works. I rarely do dumbbell work. And do my heavy stuff on ME day and the lighter stuff on DE...so thats backwards too.

2) I dont think it is legal in all federations. You would have to check the rulebook of the fed you plan to compete in.

thanks hannibal.

i have been doing it that way too, heavy on me day, and light on de day. i wanted to switch to the other way to see if that will help out my bench, cause it sucks.

ok, i'll check on the rules for grip, i just thought there might an indeference on rules.

hannibal. i have been thinking of mixing up 3 board press and rack lockouts on de day. and doing jm presses on me day, or tate presses............

any suggestions???

X

 

[Hannibal]

hannibal. i have been thinking of mixing up 3 board press and rack lockouts on de day. and doing jm presses on me day, or tate presses............

any suggestions???

X

Thats pretty much what I do...except on the different days. Rack and high boards on ME day, and JM Presses and occasional db's on DE Day.

 

[Exodus]

cool......... do you think you would get the same results from doing the heavy on your me days, instead of vice versa. or do you think if i do it my way, you would not gain as much???

X

 

[Hannibal]

cool......... do you think you would get the same results from doing the heavy on your me days, instead of vice versa. or do you think if i do it my way, you would not gain as much???

X

I honestly don't know. When what I am doing stops working I will switch it up and let you know. We all have to find what works for us as individuals.

 

[Cuthbert]

1) when working triceps as your secondary movement ( right after the speed bench, or me movement) do you have to use db's???? it says to basically use barbell on speed days for heavy low volume work, and then db's for high volume work. can i use a barbell ext instead of a db ext if i want to???

Personally I like to use dumbbells after a ME movement, but I prefer dumbbells overall anyways. I know my bench has gone up more by only doing BB speed work and heavy DB presses more than anything else... but that is how it works for me.

In fact... I think I am going to start doing those again Thanks for the reminder, lol

 

[Exodus]

We all have to find what works for us as individuals.

agreed............. i'll try it the other way for a while, if im not seeing gains, i will switch it up.

thanks hannibal, your advice is always appreciated.

any others???

X

 

[Vulgar_Display_Of_Power]

Exodus-

I have pretty much dropped all tri exts,except for a few sets of rolling DB's on my lockout day. I now do ALOT of boards, more boards, maybe a few more sets of boards, and rack lockouts.

I had this conversaton with Mule while in NAZ, and he said extensions would absolutely destroy his joints with the kind of weight it would take to be effective for him.

I aslo believe IrishPower and Benchmonster at one point relied mainly on partial(close) pressign movemetns for tri strenght.

I can tell a size diff by dropping ext's, but no loss in strength(as of yet)

 

[Exodus]

I can tell a size diff by dropping ext's, but no loss in strength(as of yet)

well......... for the next 5 years at least i will be powerlifting, so im not worried about the loss in size, triceps are naturally one of my largest bodyparts.

i want strength, i ve had size for 3 years now. i appreciate everyone's post. i think im going to do it just like hannibal does, just with my heavy day on de, and lighter day on me days.

X

 

[thebrute]

well im redesigning my routine and i have 2 questions......... most everyone already knows ,but i train wsb style, but i will accept all opinions.........

1) when working triceps as your secondary movement ( right after the speed bench, or me movement) do you have to use db's???? it says to basically use barbell on speed days for heavy low volume work, and then db's for high volume work. can i use a barbell ext instead of a db ext if i want to???

(1)i like variety for my tris. i do db work as well as cable, band, and barbell work. can't get too set in your routine. don't be afraid to experiment!!

2) when competing in a contest is there a rule against using a rev grip. is it legal in all federations??

(2)not that i know of but since your in alabama, its a sure thing in the APA. a guy, jeff green(also in birmingham by the way) uses the reverse grip on the bench the last time i saw him. i can put you in touch with him if your interested. hope this helps

thanks for all those that help, it is much appreciated
no problem, tb
X

 

[JOKER47]

cool......... do you think you would get the same results from doing the heavy on your me days, instead of vice versa. or do you think if i do it my way, you would not gain as much???

X

Personally, I do the light/high rep/short rest period work on DE day, and low heavy/low rep/moderate rest periods on ME day.

Also, heavy DB extensions, Skulls, or Tates would KILL my elbow joints in a week or two. Heavy JM presses are hard on my elbow joints as well.

I would think that my tri's would burnout from heavy work twice a week. Even if it's not isolation, the heavy compunds on ME day still hit my tri's pretty hard.


Just my .02,
Joker

 

[Exodus]

thanks everyone

im going to try heavy on jm presses or close grip presses on de days, and higher reps on board presses or rack lockouts on me days.

i will do pressdowns and elbow out ext as part of my prehab movements.

X

 

[MULE1]

If you want brutally strong triceps do lockouts..... thats it...

think about it how much weight can you do on a JM press.
How much weight can you do on a push down.
Dips and other tricep dumbell movements, same thing, You can never use enough weight to make them benificial...

I knwo one big bencher who uses bands and he does not use them in a speed like manner he loads the bar up with 500 plus pounds and 2 sets of bands puts his shirt on and uses it as a static movement...

I like to do rolling extensions but I use them as a tool to get blood to my joints and muscles not to build strength.

 

[Exodus]

after talking it over with cheesecake, i believe we will mix up the routine like this.

on DE bench day - we will do either 3 board or 6 inch rom rack lockouts for 2-4 sets of 2-8 reps.

on ME bench day - we will do either 4 board or 4 inch rom rack lockouts for 6-8 sets of 8-12 reps.

thanks everyone for helping me out with this.

X

 

[JOKER47]

If you want brutally strong triceps do lockouts..... thats it...

think about it how much weight can you do on a JM press.
How much weight can you do on a push down.
Dips and other tricep dumbell movements, same thing, You can never use enough weight to make them benificial...

What ROM for the lockouts are you suggesting? Less than 4/5 board presses?


Thanks,
Joker

 

[Exodus]

What ROM for the lockouts are you suggesting? Less than 4/5 board presses?


Thanks,
Joker

im sure mule mean as high as possible. i have read that some MM guys even do 6 board presses.

i will be doing 3 and 4 board presses. and rack lockouts with 4-6 inch rom and 2-4 inch rom.

X

 

[JOKER47]

im sure mule mean as high as possible. i have read that some MM guys even do 6 board presses.

i will be doing 3 and 4 board presses. and rack lockouts with 4-6 inch rom and 2-4 inch rom.

X

Thanks X.

Thinkin' I could benefit from some high lockouts on ME day.

Joker

 

[Exodus]

Thanks X.

Thinkin' I could benefit from some high lockouts on ME day.

Joker

yeah me too, i will be either doing high board presses, or rack lockouts on both days to get a lot more strength.

X