I was watching the Dave Tate & Nate Harvey table talk today, and first, it’s great. I’ve never met Nate Harvey but I’ve read his articles and am familiar with his time as a S&C coach at Buffalo. I’ve met a few folks that have worked under him or with him. His book ConjugateU is a solid book, seriously helped me understand Conjugate more than Louie’s ramblings ever did. Also his Shit Sport Coaches Say series keeps me sane.
Anyway, he described an exercise he called a low back crunch as holding a medball against your abs and you RDL down and then arch your back up slightly then return to neutral. I went and tried it for about twenty reps with a twelve pound med ball and induced a solid low back pump, I think I’m going to implement it tomorrow before I lift.
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
Ah, was pretty lazy today but after I got home from work I got going in the garage
Warmed up with some cable facepulls and Barbell curls, then hit some fat grip DB bench superset with upright rows, then did Swiss bar curls and skull crushers and finished off with some neck harness work
I at least did a decent amount of volume but didn’t really push anything too terribly hard. Skull crushers still feel like somebody jammed a needle in my elbow.
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
Tried to play around with exercise order on my tricep work. Doing skull crushers last doesn't make it feel like someone is jamming a needle in my elbow, but it did darn near feel like someone almost dropped an inch and a half needle on my forehead.
Hi folks i have been trying to do chinups and pull ups for a couple of months now, although progress for the chinsups have been slow i can do like 3 (from 0) with no assist, while i have been making absolutely no headway with my pullups (0)
Without going to the gym do you folks have any good excercise which i can do without any equipment to train my back muscles
If you haven’t hit yourself in the head with lifting implements, you may be smarter than me.
Mr. Buttons I have found the “JM press” to be effective and or a “California Press”
JM Press you can look up on YouTube. I picked the California Press up from a throws coach, but basically just an eccentric skull crusher then bring it down to your chest for a close grip bench.
Still happy I can do pushdowns and dips with no issue.
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
Hi folks i have been trying to do chinups and pull ups for a couple of months now, although progress for the chinsups have been slow i can do like 3 (from 0) with no assist, while i have been making absolutely no headway with my pullups (0)
Without going to the gym do you folks have any good excercise which i can do without any equipment to train my back muscles
Banded pullups
Pullup negatives
And the ultimate tool to improve pullups : weigh less
On the flip side, I can do more pull-ups now at 265 than I could at 230. I also got a hell of a lot stronger and could not do very many at the start.
I did 12 deadhang pull-ups back in July, which is about my limit when one of the students called me out while we were testing them.
My progression for people struggling:
Can they do an unassisted pull-up/chin up? If yes, do as many sets and reps unassisted as possible. For example, 4 sets of 1 and we reach failure. Great. That’s 4 reps.
Now they’re going to do 4 more sets with 3-6 reps with the least amount of band assistance as possible.
Once we do that for a few weeks and they’re working on it at least twice a week, we’ll move on to negatives.
If it’s 0 reps that you start with, we’ll start with the bands and do 4-6 sets of 5 reps. After three weeks of that, test them, if they can manage one, we go to back to getting as many sets and reps unassisted and bring up the volume with band work.
I teach them on the last rep of the last 2-3 sets to treat it as a negative as much as they can. Maybe with an extra pure negative set thrown in.
We had 15/19 volleyball girls able to do at least 1 chin-up this summer, and 4 that did 6 reps, and the other 11 were between 1-5.
I was extremely happy with those numbers.
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
Threw out my damn back doing pullups. I feel like on my back work now I just have to stick to supported movements because it only takes a momentary failure to throw it out and stop me sleeping for a week. Cable rows over barbell rows, pulldowns over pullups etc.
The entire right side of my body is a shit show, it doesn’t take much to angry it up. I was still able to complete my workout and don’t think I’ll lose too much steam.
Got through my leaning bicep curls though. Instead of taking a rest pause I basically leaned farther forward and stretched my biceps out for about 40 seconds before jumping right into the next set and boy talk about a pump
Also I continue to be garbage at pullups. I'm ok with chin ups but only just barely which, doesn't make a whole lot of sense because I got mad lats and my back is basically the strongest part of my body.
A lot of it comes from angry elbows and my grip strength. Your elbows shouldn't be coming into play at all but try as I might after about two sets I start feeling the tendonitis or whatever and have to drop.
Banded pullups w/ thumbless grip (I was taught that they help to prevent bicep activation and reduce stress on your elbow), snatch-grip deadlifts, pendlay rows, shrugs, narrow low cable rows, dual handle lat pulldowns.
Slowly but surely becoming a flying ninja squirrel.
Thought I had hit some records for total volume today, back was on fire and I lost my grip doing my last set of pulldowns. Figured I must have hit 60k.... I was nowhere near that. Felt good though, I'll keep the exercises and order and change up the % and reps as needed
Eventually I'm going to cycle back around to my volume routine and I'm going to put a heavy focus on weighted pull ups and making sure I'm not shorting myself. I need to go lower and stay in the hole for a beat or two longer even if it only means doing 4 or 5 reps. I need to start focusing on my forum and policing the quality of my reps more in general probably.
DB bench 2x10 / 2x8 / 3x5 superset lat pulldowns 2x10 / 5x8
Cable flys and KB pullovers 3x15?
Neck harness + DB shrugs 3x15
DB curls 3x10 superset TRX overhead tricep extensions 3x10 then Barbell curls superset with band pushdowns 2x15?
Feeling fucking yoked
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
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webguy20I spend too much time on the InternetRegistered Userregular
Back on the wagon and did 3x5 135lb zercher squats. I could barely get into my car after my workout. Felt good. I gotta dig out my knee sleeves though. Need that compression.
Zerchers are a fuckin crazy workout. Bold move for heading straight to zerchers for getting back on the wagon.
I find they are easier as far as mobility is concerned versus back squats or front squats, as a very overweight person. Once I shed some pounds and regain some flexibility I'll probably switch back to back squats.
FairchildRabbit used short words that were easy to understand, like "Hello Pooh, how about Lunch ?"Registered Userregular
Now this is interesting. I really struggle to do low, low, way down low squats with a traditional shoulder-width grip on the bar. But when I put my hands way out to the end of the bar, as far as they can go, I go all the way down with, well I wouldn't say with ease, but I have no problem going low.
That must be a mental thing, where my traditional-grip brain says "Hey now, stop right there, I can't balance this if you go lower" but when I move my hands out to the end of the bar, "Ah that's much better, proceed".
Oof sounds like a nice way to kick start that 30s back, get ready for your body to throw you a bunch of infuriating curveballs as it decides its time to start the decline.
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webguy20I spend too much time on the InternetRegistered Userregular
Oof sounds like a nice way to kick start that 30s back, get ready for your body to throw you a bunch of infuriating curveballs as it decides its time to start the decline.
That’s why I train!
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
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KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
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Anyway, he described an exercise he called a low back crunch as holding a medball against your abs and you RDL down and then arch your back up slightly then return to neutral. I went and tried it for about twenty reps with a twelve pound med ball and induced a solid low back pump, I think I’m going to implement it tomorrow before I lift.
My legs haven't hurt like this in awhile plus only spent ~$120 compared to $1800
I'm calling it the okbox
2x20 low back crunches w 20# mb, 2x15 cable crunches, 2x20x24kg kB swing
Then box squats (was using 14” height)5x70/3x120/3x140/2x160/2x2x180/2x2x190
Seated sumo deadlifts (never done them, think they’re pretty silly)
5x70/5x110/5x140
RDLs 3x5x110 with 10 shrugs at the end of each.
Warmed up with some cable facepulls and Barbell curls, then hit some fat grip DB bench superset with upright rows, then did Swiss bar curls and skull crushers and finished off with some neck harness work
I at least did a decent amount of volume but didn’t really push anything too terribly hard. Skull crushers still feel like somebody jammed a needle in my elbow.
PSN: Robo_Wizard1
Without going to the gym do you folks have any good excercise which i can do without any equipment to train my back muscles
This will be here until I receive an apology or Weedlordvegeta get any consequences for being a bully
Mr. Buttons I have found the “JM press” to be effective and or a “California Press”
JM Press you can look up on YouTube. I picked the California Press up from a throws coach, but basically just an eccentric skull crusher then bring it down to your chest for a close grip bench.
Still happy I can do pushdowns and dips with no issue.
Banded pullups
Pullup negatives
And the ultimate tool to improve pullups : weigh less
PSN: Robo_Wizard1
I did 12 deadhang pull-ups back in July, which is about my limit when one of the students called me out while we were testing them.
My progression for people struggling:
Can they do an unassisted pull-up/chin up? If yes, do as many sets and reps unassisted as possible. For example, 4 sets of 1 and we reach failure. Great. That’s 4 reps.
Now they’re going to do 4 more sets with 3-6 reps with the least amount of band assistance as possible.
Once we do that for a few weeks and they’re working on it at least twice a week, we’ll move on to negatives.
If it’s 0 reps that you start with, we’ll start with the bands and do 4-6 sets of 5 reps. After three weeks of that, test them, if they can manage one, we go to back to getting as many sets and reps unassisted and bring up the volume with band work.
I teach them on the last rep of the last 2-3 sets to treat it as a negative as much as they can. Maybe with an extra pure negative set thrown in.
We had 15/19 volleyball girls able to do at least 1 chin-up this summer, and 4 that did 6 reps, and the other 11 were between 1-5.
I was extremely happy with those numbers.
Got through my leaning bicep curls though. Instead of taking a rest pause I basically leaned farther forward and stretched my biceps out for about 40 seconds before jumping right into the next set and boy talk about a pump
A lot of it comes from angry elbows and my grip strength. Your elbows shouldn't be coming into play at all but try as I might after about two sets I start feeling the tendonitis or whatever and have to drop.
A supinated grip is what commonly aggravates my elbows. No entiendo.
Box squats, deadlifts, good mornings today. Kinda rushed for time, didn’t feel like lifting. Worked up to 3 doubles at 210 on the box squats.
Slowly but surely becoming a flying ninja squirrel.
Thought I had hit some records for total volume today, back was on fire and I lost my grip doing my last set of pulldowns. Figured I must have hit 60k.... I was nowhere near that. Felt good though, I'll keep the exercises and order and change up the % and reps as needed
Eventually I'm going to cycle back around to my volume routine and I'm going to put a heavy focus on weighted pull ups and making sure I'm not shorting myself. I need to go lower and stay in the hole for a beat or two longer even if it only means doing 4 or 5 reps. I need to start focusing on my forum and policing the quality of my reps more in general probably.
DB bench 2x10 / 2x8 / 3x5 superset lat pulldowns 2x10 / 5x8
Cable flys and KB pullovers 3x15?
Neck harness + DB shrugs 3x15
DB curls 3x10 superset TRX overhead tricep extensions 3x10 then Barbell curls superset with band pushdowns 2x15?
Feeling fucking yoked
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
I find they are easier as far as mobility is concerned versus back squats or front squats, as a very overweight person. Once I shed some pounds and regain some flexibility I'll probably switch back to back squats.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
I should not be able to hear your stupid fucking conversations with your training partner.
That must be a mental thing, where my traditional-grip brain says "Hey now, stop right there, I can't balance this if you go lower" but when I move my hands out to the end of the bar, "Ah that's much better, proceed".
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
Turned 30 today. Tried to summon Tom Platz quads with 30x315 on back squat.
Hit 26. Felt like I was going to black out and vomit. I don’t squat near as narrow as Tom.
Glute ham raise! Thank you.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
That’s why I train!
Only 200 more pounds and you would've beat Platz.
I can do that for a triple? And it wipes me out
Also i see Kaz, was that Fred Hatfield at the end there?
Hit a 98% single today for my top set on squat for 157,5kg. Just trying to do a little more each week.
seems safer and i don't need to worry about my shoulder mobility as much
Not unless you’re planning on competing in powerlifting. Use it and enjoy
PSN: Robo_Wizard1