standing just inside a power rack, reach back over your shoulders by rotating your scapulae upward. grab each side of the rack at a level even with your head, with your hands on the outside of the bars, palms facing in, thumbs down. reach all the way around so your fingers are on the backside of the bars. maintaining this hold, lower your whole body forward until you feel a stretch across your entire shoulder girdle.
Is there a name and/or illustration to go along with this?
oh man on top of making the volleyball team they are going to make me a coach as well, of one of the lower-division teams
oh shit
they're gonna pay for all my club-related expenses and also for training in being a coach
oh shit
This is amazing, I think you will be pleasantly surprised how much more you will grow as a player from coaching as opposed to just training with your high level team.
oh man on top of making the volleyball team they are going to make me a coach as well, of one of the lower-division teams
oh shit
they're gonna pay for all my club-related expenses and also for training in being a coach
oh shit
This is amazing, I think you will be pleasantly surprised how much more you will grow as a player from coaching as opposed to just training with your high level team.
Thats a dream come true to get paid to do what you love Viv, congrats!
I've been busy as hell lately which means less time here but I've figured out how I'm going to finance my training next year. I'm going to go back as a graduate assistant, which nets me usage of all of the facilities, a paycheck and 8 free credits per semester while I work on a second undergrad.
Its either this or I'm moving down south where its warmer and finding a local high school track to train on year round.
Any benefit to incline bench press?
My bench is really bad, and has been for a while; I'm hoping there's something I can do differently that will allow me to improve.
Any benefit to incline bench press?
My bench is really bad, and has been for a while; I'm hoping there's something I can do differently that will allow me to improve.
Hits the clavicular head of your pectoral most effectively. Is your bench stuck or something? Incline bench might help you if you're stalled but I'd switch to dumbbell press or flies before doing incline.
I SECOND THE MOTION FOR DB PRESSES IN ORDER TO IMPROVE BENCH PRESS.
(it really helps me a lot, you see)
I think I need to up the calories I'm eating, at least the carbs. I've been feeling way too tired by 10 pm and getting a lot of head aches. I think I cut the calories a little too much this time around. Breakfast right now is a 4 egg omelet, oatmeal with milk, an apple, and green tea. Haven't had an omelet in a long time, and it tastes awesome.
wook, what's the deal if i put my index finger just outside the smooth ring on bench press?
i mean, is there any real benefit to having it out that wide?
it depends if the elbow tracks the movement. if your elbows stay beneath your wrists, it shifts emphasis. as your grip widens, the range of elbow extension decreases, the range of shoulder flexion decreases, and the range of shoulder transverse flexion increases. in terms of muscular involvment, the triceps are worked less, the deltoids are worked less, and the sternal heads of the pecs are worked more. i don't know what it does to activation of the clavicular head, as that head is functional in both flexion and transverse flexion of the shoulder.
as your grip widens and the humerus becomes more perpendicular to the torso, there is also increased likelihood of shoulder impingement.
And thanks for the advice on DB benches. I'm really pitiful at the moment, but then again I'm trying to reverse a lifetime of avoiding pushups at all costs.
Gym man has got me doing Iron-cross squats and dive-bomber push-ups as part of a shoulder strengthening program. I had never heard of them before but they are pretty fun.
Leg day today. Did some of the usual bullshit but I wanted to give my knees time to heal. The bruises have finally turned that sickly yellow color so I'll go back to sumo deadlifts next time. Did squats for the first time in a billion years. I was pleasantly surprised that I did 185 without any trouble. My hips didn't even complain too much.
I also did good mornings. Didn't realize how hard those would be. I can Romanian deadlift 255 lbs but I found GMs with 145 to be challenging. Guess it has something to do with the placement of the weight.
overhead squats are going to beef up my shoulders I think...assuming I don't inadvertently rip off an arm while doing them.
(In response to DL who warned about too much weight) I wouldn't worry too much about using too much weight in overhead squats. After all, if you have bumper plates, you can also drop the bar forward easily if the lift goes wrong. That guy who dislocated his elbow at the olympics could have just let it drop safely - he got hurt because he was trying to save a lift that wasn't there. Heavy overhead squats are a lot of fun and a great workout. I'm working toward a bodyweight overhead squat now - still a ways off, but it's such an mentally intense lift I think I will enjoy the progression.
That guy who dislocated his elbow at the olympics could have just let it drop safely - he got hurt because he was trying to save a lift that wasn't there.
He had to fit within a weight class, which allows for suboptimal performance while requiring maximum weights lifted. Fortunately we don't have that problem.
So I've been really sick for the past few days. My focus, exercise and diet has gone to complete shit. I'm having difficulty just typing out this message.
I want to go to the gym so bad, but it might kill me.
I work out when sick but I do not suggest this. Consider this an extended rest period so that you can ensure proper nutrition and rest. Go over your routine and tweek it. Maximize your time out of the gym.
yesterday a big man jacked friend of mine learned that i had started working out and then he felt my shoulder and was like yoo check out his (name of muscle I don't know) and i was like huh cool ?
so i guess i have a better shoulder whatever now
it was also like 5 hrs after i did day 3 of faggot routine which probably made my shoulders all pumpedz
Posts
oh shit
they're gonna pay for all my club-related expenses and also for training in being a coach
oh shit
The Upward Spiraling Pigtail
i mean, is there any real benefit to having it out that wide?
This is amazing, I think you will be pleasantly surprised how much more you will grow as a player from coaching as opposed to just training with your high level team.
That is cool Viv. Well done. 8-)
Coach Viv: Ball Buster.
(volleyball)
that's where i typically place my hands.
I've been busy as hell lately which means less time here but I've figured out how I'm going to finance my training next year. I'm going to go back as a graduate assistant, which nets me usage of all of the facilities, a paycheck and 8 free credits per semester while I work on a second undergrad.
Its either this or I'm moving down south where its warmer and finding a local high school track to train on year round.
i figured it'd be the best place to get the best chest workout.
my lifting partner has his hands much closer in. i never really gave it much thought, it just seemed the most natural spot.
My bench is really bad, and has been for a while; I'm hoping there's something I can do differently that will allow me to improve.
http://numberblog.wordpress.com/
Hits the clavicular head of your pectoral most effectively. Is your bench stuck or something? Incline bench might help you if you're stalled but I'd switch to dumbbell press or flies before doing incline.
http://numberblog.wordpress.com/
(it really helps me a lot, you see)
I think I need to up the calories I'm eating, at least the carbs. I've been feeling way too tired by 10 pm and getting a lot of head aches. I think I cut the calories a little too much this time around. Breakfast right now is a 4 egg omelet, oatmeal with milk, an apple, and green tea. Haven't had an omelet in a long time, and it tastes awesome.
After a 3-4 week cycle of them, when you go back to a bar it will feel much more stable and a shitload easier.
it depends if the elbow tracks the movement. if your elbows stay beneath your wrists, it shifts emphasis. as your grip widens, the range of elbow extension decreases, the range of shoulder flexion decreases, and the range of shoulder transverse flexion increases. in terms of muscular involvment, the triceps are worked less, the deltoids are worked less, and the sternal heads of the pecs are worked more. i don't know what it does to activation of the clavicular head, as that head is functional in both flexion and transverse flexion of the shoulder.
as your grip widens and the humerus becomes more perpendicular to the torso, there is also increased likelihood of shoulder impingement.
You know, this advice would have come in handy right after I hit puberty.
I ate my first can of tuna straight last night, fork in hand, fresh from a workout. And you know what? I liked it.
You sicko.
that is gross
but i didn't enjoy it
And thanks for the advice on DB benches. I'm really pitiful at the moment, but then again I'm trying to reverse a lifetime of avoiding pushups at all costs.
http://numberblog.wordpress.com/
not that i know what tastes like or anything...shit.
Gym man has got me doing Iron-cross squats and dive-bomber push-ups as part of a shoulder strengthening program. I had never heard of them before but they are pretty fun.
I also did good mornings. Didn't realize how hard those would be. I can Romanian deadlift 255 lbs but I found GMs with 145 to be challenging. Guess it has something to do with the placement of the weight.
(In response to DL who warned about too much weight) I wouldn't worry too much about using too much weight in overhead squats. After all, if you have bumper plates, you can also drop the bar forward easily if the lift goes wrong. That guy who dislocated his elbow at the olympics could have just let it drop safely - he got hurt because he was trying to save a lift that wasn't there. Heavy overhead squats are a lot of fun and a great workout. I'm working toward a bodyweight overhead squat now - still a ways off, but it's such an mentally intense lift I think I will enjoy the progression.
I want to go to the gym so bad, but it might kill me.
so i guess i have a better shoulder whatever now
it was also like 5 hrs after i did day 3 of faggot routine which probably made my shoulders all pumpedz
but still
cool
Now I'm going to sit down and have a cuppa tea.