What training are you doing/have you done today? (Vol.3)

[popeyewhite]

V8mate said:

didelydoo said:

V8mate said:

Locking your arms absolutely reduces the load, and should be avoided.

But bringing the 'bells close together - though not necessarily so that they touch - certainly helps us hammerchewers to create a noticeable squeeze on the pecs. Straight up might be ok if your chest is already barrel-like, but for those still running to catch up, the positive squeeze is important, isn't it? It's like squeezing your arse cheeks together at the top of a deadlift.

It's a pressing motion, there is obviously some inward movement as the arms extend, that's just the motion of the press- but near the top, what good will pulling the DBs' further in do? It's the same reason pretty much all pressing machines have you moving straight rather than into the middle too- you can handle a bigger load in that plane. For a squeeze, do flys/crossovers/pec dec IMO

Yep - that's all very fair comment.

The seated chest press machines i've used have narrowed inwards at the press. Quite a nice lift. However I can't see any advantage to touching dumbbells at the top of a BP, if it takes tension off the chest by squeezing then it's a cheat. When I'm tired I'm sure I do it.

[V8mate]

popeyewhite said:

V8mate said:

didelydoo said:

V8mate said:

Locking your arms absolutely reduces the load, and should be avoided.

But bringing the 'bells close together - though not necessarily so that they touch - certainly helps us hammerchewers to create a noticeable squeeze on the pecs. Straight up might be ok if your chest is already barrel-like, but for those still running to catch up, the positive squeeze is important, isn't it? It's like squeezing your arse cheeks together at the top of a deadlift.

It's a pressing motion, there is obviously some inward movement as the arms extend, that's just the motion of the press- but near the top, what good will pulling the DBs' further in do? It's the same reason pretty much all pressing machines have you moving straight rather than into the middle too- you can handle a bigger load in that plane. For a squeeze, do flys/crossovers/pec dec IMO

Yep - that's all very fair comment.

The seated chest press machines i've used have narrowed inwards at the press. Quite a nice lift. However I can't see any advantage to touching dumbbells at the top of a BP, if it takes tension off the chest by squeezing then it's a cheat. When I'm tired I'm sure I do it.

Yeah - I don't think any of us are suggesting bouncing them together is a good thing.

[didelydoo]

popeyewhite said:

The seated chest press machines i've used have narrowed inwards at the press. Quite a nice lift. However I can't see any advantage to touching dumbbells at the top of a BP, if it takes tension off the chest by squeezing then it's a cheat. When I'm tired I'm sure I do it.

Yeah, they all do that to accommodate the movement, but tend to be at a slight angle rather than touch in the middle/get real close at lock out.

[ORD]

I'm way better at DB press than barbell. I guess it is because of bad technique with the barbell. Anyone else have a DB press that is not far behind what they can lift with a barbell? Not talking 1RM, obviously, but say a 10-12 RM.

[V8mate]

ORD said:

I'm way better at DB press than barbell. I guess it is because of bad technique with the barbell. Anyone else have a DB press that is not far behind what they can lift with a barbell? Not talking 1RM, obviously, but say a 10-12 RM.

For 6-8 reps I'd be 90kg with the bar and 2x42kg (poss. 44?) with the dumbbells, so yes, very much so.

[popeyewhite]

ORD said:

I'm way better at DB press than barbell. I guess it is because of bad technique with the barbell. Anyone else have a DB press that is not far behind what they can lift with a barbell? Not talking 1RM, obviously, but say a 10-12 RM.

Because of a dodgy left shoulder I've always preferred the dumbbell bench press. Until recently I could DB press more (3x8 @60kg) . My BP has only just caught up now my shoulder's recovered.

[popeyewhite]

didelydoo said:

Yeah, they all do that to accommodate the movement, but tend to be at a slight angle rather than touch in the middle/get real close at lock out.

It's quite nice to get that slight squeeze. The seated decline press machine is 'interesting'.

[marksx]

Ok, the first of my 60% "I'm super feeble and need to do something about it" work outs:

Bench 30kg + bar 3x10
Chest flys 7.5kg each arm. 3x10
Dumbell curl 10kg each arm 3x10
Overhead press 10kg each arm 3x10
Face pulls 36.2kg (sum of resistance bands over the sqaut bar) 3x10
Diamond push ups 1x10, 1x6 (fail!)

[mcelliott]

Really good workout tonight, chest/shoulders, got to the gym feeling totally fked but killed it from start to finish, love it when that happens.

[ORD]

marksx said:

Ok, the first of my 60% "I'm super feeble and need to do something about it" work outs:

Bench 30kg + bar 3x10
Chest flys 7.5kg each arm. 3x10
Dumbell curl 10kg each arm 3x10
Overhead press 10kg each arm 3x10
Face pulls 36.2kg (sum of resistance bands over the sqaut bar) 3x10
Diamond push ups 1x10, 1x6 (fail!)

Well done!

It should be reasonably easy at first, and the idea is that this means you can get the movement absolutely perfect - controlled eccentric and explosive concentric.

[marksx]

ORD said:

Well done!

It should be reasonably easy at first, and the idea is that this means you can get the movement absolutely perfect - controlled eccentric and explosive concentric.

Thanks.

I'll do this again tomorrow and Sunday, then up the weight again.

I definitely feel like I've done more of a workout,l doing sets of 10, rather than 5.

[didelydoo]

A mistake that many make when trying to progress on the powerlifting movements, is just to go through the motions and do the reps.
What you should do, is treat each rep as if it was a max- make every rep identical, stay braced, control it and put in maximum effort to accelerate off the ground/chest/out of the hole. Apply this to every rep, regardless of weight, and you'll see progress.

[V8mate]

marksx said:

Thanks.

I'll do this again tomorrow and Sunday, then up the weight again.

I definitely feel like I've done more of a workout,l doing sets of 10, rather than 5.

As Didely said^, form is everything. This is quite a good, recent video with some sound tips to perfect the BP - the 'arc' rather than straight up and down is particularly key

https://www.youtube.com/watch?v=G2997nwEZ1o

[popeyewhite]

V8mate said:

https://www.youtube.com/watch?v=G2997nwEZ1o

K C Mitchell sweating like Jill Dando trying to get her key in the front door. He's drenched.

[V8mate]

popeyewhite said:

V8mate said:

https://www.youtube.com/watch?v=G2997nwEZ1o

K C Mitchell sweating like Jill Dando trying to get her key in the front door. He's drenched.

[marksx]

Oddly enough I'd just watched that video before posting up the other day about my BP woes.

[ORD]

didelydoo said:

A mistake that many make when trying to progress on the powerlifting movements, is just to go through the motions and do the reps.
What you should do, is treat each rep as if it was a max- make every rep identical, stay braced, control it and put in maximum effort to accelerate off the ground/chest/out of the hole. Apply this to every rep, regardless of weight, and you'll see progress.

This requires real focus but is strongly supported by a few studies. It is fairly clear that attempting to accelerate the bar maximally during the concentric generates greater strength gains. It stands to reason given that it is training force production (which is just average power multiplied by time).

This is one problem with high-rep sets - the real temptation is to go through the motions on the early reps, saving yourself for the money reps.

[Mothersruin]

ORD said:

didelydoo said:

A mistake that many make when trying to progress on the powerlifting movements, is just to go through the motions and do the reps.
What you should do, is treat each rep as if it was a max- make every rep identical, stay braced, control it and put in maximum effort to accelerate off the ground/chest/out of the hole. Apply this to every rep, regardless of weight, and you'll see progress.

This requires real focus but is strongly supported by a few studies. It is fairly clear that attempting to accelerate the bar maximally during the concentric generates greater strength gains. It stands to reason given that it is training force production (which is just average power multiplied by time).

This is one problem with high-rep sets - the real temptation is to go through the motions on the early reps, saving yourself for the money reps.

Ahem, cough, these money reps... how much are they and where do you get them?

Asking for a friend...

[didelydoo]

ORD said:

This requires real focus but is strongly supported by a few studies. It is fairly clear that attempting to accelerate the bar maximally during the concentric generates greater strength gains. It stands to reason given that it is training force production (which is just average power multiplied by time).

This is one problem with high-rep sets - the real temptation is to go through the motions on the early reps, saving yourself for the money reps.

Indeed- and effort. Which is what lots of people just don't put in, or don't know how to put in. It's something that I think you have to learn with practice.

[mcelliott]

Fab bike ride this evening with the wife, testing the bike I will using around the Med hills, legs feeling great. Mucked around on my pull-up bar when I got home, a few warm up sets then a final effort of 19, pleased.