Squats, pulls, and curls
- Thread starter Karky
- Start date
Yep, they make shoulders of steel. I used them for rehabilitation really but I noticed a hell of a lot of strength gain too. I used med balls for elevation
TESTOSTERONE NATION - Exercise of the Week: The Iso Push-up
Although I did them with my hands raised not my feet like the girl in the picture
Tuesday 19.02.08
Power day
The Shut up and do it Workout
A1 Power cleans
1x3 198
2x3 220
1x2 220 (3d rep fail, tried another one, failed)
1x3 220 (got this after the failiure, was really hard)
4x3 220 (Just ****ing do it)
At the start of the last 4x3 I thought just do it already. When I started tripples with 220 I didn't think I'd get a lot of them, but after I changed the attitude and attack it got way easier. Instead of thinking through every detail about how to do it, lift slowly off the ground, explode over the knees, etc, I just grabbed the bar, positioned myself, dropped my hips and did it. It worked SO much better than being all anal about everything
Video:
this was before the "just do it" attitude thing
B1 Clean high pull
1x3 187
7x3 198
Video:
B2 Smith bench throw
2x4 55
4x3 55
1x4 55
1x3 55
this exercise really started after the 4-5 first sets of high pulls
B2.5 Lunges
3x10 52.8 (each hand)
for the remaining sets of smith bench after high pulls were done, I did rev lunges. These first exercises were pretty frikkin horrible. very hard, had a very high pulse through these.
C1 single arm cable row
1x10 73.7
1x09 73.7
1x08 73.7
C2 Overhead cable elbow ext.
1x13 33
2x09 46.2
D1 Iso push up holds
2x30 sec
1x25 sec
I'm getting weaker here. Doesn't seem to be working. I might start doing these just once a week instead of 3 times a week to see if it helps.
D2 Cable row iso hold
1x30 44
1x35 44
1x25 44
same as with the push up holds
D3 Abs
Hanging leg raises: 10 reps
My shoulders couldn't handle holding me there at this point in the session
crunches with legs off ground:
1x12 11
1x15 11 Dropset: 10 BW
PWO: The usual
Power day
The Shut up and do it Workout
A1 Power cleans
1x3 198
2x3 220
1x2 220 (3d rep fail, tried another one, failed)
1x3 220 (got this after the failiure, was really hard)
4x3 220 (Just ****ing do it)
At the start of the last 4x3 I thought just do it already. When I started tripples with 220 I didn't think I'd get a lot of them, but after I changed the attitude and attack it got way easier. Instead of thinking through every detail about how to do it, lift slowly off the ground, explode over the knees, etc, I just grabbed the bar, positioned myself, dropped my hips and did it. It worked SO much better than being all anal about everything
Video:
this was before the "just do it" attitude thing
B1 Clean high pull
1x3 187
7x3 198
Video:
B2 Smith bench throw
2x4 55
4x3 55
1x4 55
1x3 55
this exercise really started after the 4-5 first sets of high pulls
B2.5 Lunges
3x10 52.8 (each hand)
for the remaining sets of smith bench after high pulls were done, I did rev lunges. These first exercises were pretty frikkin horrible. very hard, had a very high pulse through these.
C1 single arm cable row
1x10 73.7
1x09 73.7
1x08 73.7
C2 Overhead cable elbow ext.
1x13 33
2x09 46.2
D1 Iso push up holds
2x30 sec
1x25 sec
I'm getting weaker here. Doesn't seem to be working. I might start doing these just once a week instead of 3 times a week to see if it helps.
D2 Cable row iso hold
1x30 44
1x35 44
1x25 44
same as with the push up holds
D3 Abs
Hanging leg raises: 10 reps
My shoulders couldn't handle holding me there at this point in the session
crunches with legs off ground:
1x12 11
1x15 11 Dropset: 10 BW
PWO: The usual
Someone wanted me to post a video of me high pulling.. so there it is. Think it was phate. Just remember, I haven't had a coach or anything, my technique is probably far from perfect, so don't use it as a guide, but you can probably use it just to get the general idea
I would love some form critique on my clean and high pull
I would love some form critique on my clean and high pull
I got it from here:
I think it looks confusing also, i cant tell what exactly you are doing since its so fast! Looks fun tho
CCR, when train with the iso pushups did you go to like faliure every set or did you stay away from it? I haven't had any progress, on the contrary, it seems to be going down.. I can only do like 30 sec (I suck at anything that involves isometric holds ) I was thinking of either lowering frequency or trying to do sets of 20 secs instead of going to my max all the time..
) I was thinking of either lowering frequency or trying to do sets of 20 secs instead of going to my max all the time..CCR, when train with the iso pushups did you go to like faliure every set or did you stay away from it? I haven't had any progress, on the contrary, it seems to be going down.. I can only do like 30 sec (I suck at anything that involves isometric holds
I always went to failure, my cut-off point was 45 seconds and if I could last that I'd make it more difficult by adding more weight on my back or putting both hands on 1 med ball.
I found that from the point of feeling like I couldn't continue I'd normally last about double that. It's about 80% mental, a bit like an endurance event, even after your hurting and shaking harder than Ali on a vibro plate you just keep finding that little bit extra
Damn - I hate rest days, I really want to go do these now