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Post by rwtb123 on Feb 23, 2017 18:06:09 GMT -8
Thinking about this more it is probably another exercise where endo/meso and especially "squaty" types have a bio-mechanical advantage over say ecto types in lowering the bar to the chest w/o hyper-extending the shoulder.
As,for my own situation I have been able to make adjustments to protect my shoulder as well as isolate my chest more while not allowing the triceps to take over as they have a tendency try to do if I am not mindfully monitoring the situation.So I can train flat/decline/incline(45 degrees)fairly heavy.Where I think I got in trouble was trying inclines at a more extreme angle to target/isolate the upper chest more.While I tried to lower the bar to my chin rather than chest,I still think this adaption caused my problems by going too heavy too fast w/o getting the proper angle/motion more refined.And,now I am finding I can better isolate this area with cables anyway...
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Post by rwtb123 on Feb 24, 2017 23:03:56 GMT -8
-Week beginning Saturday,February,25th- 25th-(am)chest/light traps,neck (pm)1.4 mile walk 26th-(am)shoulders/arms/light traps,neck 27th-(am)legs/light traps,neck 28th-(am)back/light traps,neck (pm)1.4 mile walk
-Notes- -When I say I am warming up by training "light neck" ,I am actually doing some pretty heavy cable work with a lot of leaning and varying foot positions and angles that warms up the entire upper body and core and gets blood flowing to the brain as well... -I am currently doing modified giant sets of cable neck work at the lat station,romanian deadlifts (off a 45 lb rubber bumper plate for added stretch)at the power platform(created with doubled 3/4 in. mats)and leg curls off the bench station curl attachment... -It's often debated whether squats or deadlifts are the king of exercises,but since legs are a large mixed fiber muscle group requiring a lot of volume and variety for optimal results I cover my bases by doing both romanian deadlifts and squats.Doing squats down to triples after the above giant set kicked my rear(as well as almost every other body part and in particular the core).So less than 24 hours later I am basically sleepwalking through a back workout where I am doing pulldowns using the knee rollers to actually help isolate the lats rather than sitting further back making it a more compound total body mass exercise.I will progress to regular deadlifts but likely keep the weight at most moderately heavy focusing on form. -Just to prove I'm a Mother of Invention I am throwing in a few modified supersets of shrugs using weight plates with a pinch grip with the pulldowns (and now have switched to modified giant sets of seated(floor)rows with barbell shrugs/rows)... -Now here's a real mother for ya.Now that I have pyramided up on the barbell rows I am focusing on them.But,I can't figure out whether I like barbell rows or deadlifts better though I think I know the solution(at least in the abstract)... -4 day 4 on schedule w/ 2.8 miles walking and 0 miles cycling.
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Post by Deleted on Feb 25, 2017 9:46:33 GMT -8
rwtb123 When you write "cable' are you referencing Cable Cross machine or is it some other?
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Post by Deleted on Feb 26, 2017 14:38:08 GMT -8
Week Of 26 Feb
Sun: Cablecross 2nd 1/2 Mon: 34 laps base line Tue: Land Mine workout. Wend: 37 laps Sat: Cablecross working, reverse order.
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Post by rwtb123 on Feb 26, 2017 21:01:01 GMT -8
I have no machines per say.What I do have is a garage totally dedicated to training with a power rack and a plate loaded lat attachment that has high and low pulleys.And, bench with a variety of attachments.Then, extra thick horse stall mats covering the floor doubled in one area where I deadlift,shrug,overhead press etc. For the cable work I use the pulleys with various attachments often working unilaterally when I want to simulate an exercise like cable crossovers. Here are some images found on the web of my power rack as it's not currently being sold and I really like the thick rubber on the stays and solid construction as well as overall attention to detail.My bench is also not currently shown as still being sold either but is constructed with similar solid rubber as well rather than the vinyl and foam you usually find. And,a link to the lat station I have attached to it where you can also find the arm curl and leg curl/extension bench attachments I have: www.fitnessdepotottawa.com/new_product_info/strength_systems/northern_lights/power_rack_lat_option.html(actually that link is what is on the market now similar to mine but very economized.Mine has foldup rubber knee braces for pulldowns and overall more solid construction similar to how my rack is much more solidly constructed and detailed than what they are currently offering but you get the idea).
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walkswithblackflies
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Post by walkswithblackflies on Feb 27, 2017 6:33:38 GMT -8
I ran 5 miles on Monday, then took it easy the remainder of the week to let some nagging minor injuries heal. They're all feeling better except I can still feel a slight pinch in the neck.
Taking advantage of the record temps, I rode my bike to work on Thursday, then did yard work Friday evening and Saturday. Sunday, I ran to two playgrounds where I worked on the rings and monkeybars. Going hand-over-hand (with elbows bent at 90 degrees) was easy. Swinging with extended arms however... well I was able to do a couple and that's the best I've EVER done. Finished with a 15' rope climb and 30 burpees.
My Spartan race is this coming weekend. I'm not going to breeze through it, but I think I'm relatively prepared... except for any obstacle that requires swinging from rings or bars. My plan for this week is:
M: 5-Mile Club Run, stretch. Tu: Same workout as last Sunday, stretch. W: Burpees, light run or hike, stretch. Th: Light run or hike, stretch. F: Short hike or rest, stretch. Sa: Spartan Race
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Post by msdoolittle on Feb 27, 2017 8:58:37 GMT -8
That pinch must be going around. I spent Saturday in a somewhat comfortable position and not moving. Last week was a bit of a let down for me. I did my big run (3 miles) on Monday and my smaller 2.5 run on Wednesday. Then we had weather on Thursday and Friday with icy sidewalks, so I sat that out and came down with the the pinch in my shoulder blade. Sat out Saturday and finally did my small 2 mile run on Sunday. Tuesday (tomorrow) I will do my 3.5 mile run before work. I need to get back on track, so I don't plan on taking two days in between runs. I have yoga tonight and will jump right back into the run schedule tomorrow morning. I need to be doing my long runs on the weekend when I have more time and I am able to incorporate trails and hills. Good luck with your Spartan race, walkswithblackflies! You've got this!
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walkswithblackflies
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Post by walkswithblackflies on Feb 27, 2017 9:48:17 GMT -8
That pinch must be going around. Too funny. My boss walked into the office one day complaining about a pinch, then the next day me and a co-worker had a pinch. It IS contagious!!!
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Post by msdoolittle on Feb 27, 2017 12:33:37 GMT -8
That pinch must be going around. Too funny. My boss walked into the office one day complaining about a pinch, then the next day me and a co-worker had a pinch. It IS contagious!!! It's an epidemic!
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Post by rwtb123 on Feb 28, 2017 22:39:25 GMT -8
-Week beginning Tuesday,March,1st- 1st-(am)chest/light biceps,traps,neck (pm)1.4 mile walk 2nd-(am)shoulders/arms/light chest,traps,neck 3rd-(am)legs/light chest,arms,traps 4th-(am)1.4 mile walk, back/light traps,neck 5th-(am)1.4 mile walk (morning)43 mile bike ride 6th-(morning)40 mile bike ride,1 mile walk -Notes- -My lats feel tight which I guess is a good thing, so I am doing unilateral cable chest exercises while at times leaning with the other arm(and lats) stretched out to hold the front of the rack for added leverage... -My biceps are so sore from some of angles while training upper chest that I am going to include them in my chest workout. -I am doing just enough aerobics to maintain fitness.My current walk includes a 0.4 mile bridge repeat so over half the mileage is going uphill or downhill. -I do think my fitness is at a level I could survive a tropical island with wild pigs and hot pants for 40 days but would prefer it to just be me and Natalie Wood (but that is pretty much like throwing me in a briar patch which one tropical (tree) island I explored not too long after a hurricane was along with blowdowns so numerous I had to camp back across the (wet)prairie which as you can probably guess was very wet then.) -Since I pre-exausted my biceps last workout I am focusing on isolating and blasting them with Scott/spider curls this workout.On the other hand I am basically pre-exausting triceps with cables in preparation for blasting them later in the workout with close-grip bench presses(this is all the type of thing I now do by instinct unless I consciously think about what I am doing).I am finishing off my biceps now with a cable exercise where I stand facing away from the pulley so that it really accentuates the stretch(similar to incline bench dumbell curls) and conveniently also targets the upper body tie in areas I am trying to focus on. -4 day 4 on (then 2 biking days) so 6 day cycle w/5.2 miles walking and 83 miles cycling.
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walkswithblackflies
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Post by walkswithblackflies on Mar 3, 2017 5:57:29 GMT -8
Spartan Race tomorrow. Temp will be 9F, windchill of -10. BRING IT!!!
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Post by hikingtiger on Mar 3, 2017 7:14:22 GMT -8
Temp will be 9F, windchill of -10 So you're saying the temp/windchill will be just perfect for a high activity level event? Have fun!
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Post by Deleted on Mar 3, 2017 8:02:12 GMT -8
Temp will be 9F, windchill of -10 So you're saying the temp/windchill will be just perfect for a high activity level event? Have fun! Frozen mud. A jump through fire will be nice.
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walkswithblackflies
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Post by walkswithblackflies on Mar 3, 2017 10:34:55 GMT -8
After the thaw earlier this week... that's what I'm thinking. The ski trails they're closing for this event have plenty of snow, but otherwise only a couple inches. The marine crawl could hurt. A lot. I wonder if the rope climb will be more like a pole climb?
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walkswithblackflies
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Post by walkswithblackflies on Mar 3, 2017 10:36:01 GMT -8
So you're saying the temp/windchill will be just perfect for a high activity level event? Unfortunately for the ladies, that's about 10 degrees too cold for me to wear a kilt.
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