Your Training Goals for 2015
Discussion
V8mate said:
What are the drills to get shoulders like that, Smiffy?
Top 3 killer shoulder exercises?
Erm..... rep work to be honest. Top 3 killer shoulder exercises?
I do log, axle + bar work for strength (push press) followed by 5x10 strict press.
5x10 pin press
5x10 seated shoulder press
10x10 on side raises, front raises and rear delts
sessions are around 2 1/2 - 3hrs
V8mate said:
Are dumbbell lateral raises any good?
I've completely fked my left arm. I can bench press to about 90%, but can't even hold am empty Olympic bar in the clean position, let alone push it above my head.
Has been screwed for three months; just can't get it to repair
Yes I do most of my work with bar/dumbbells I've completely fked my left arm. I can bench press to about 90%, but can't even hold am empty Olympic bar in the clean position, let alone push it above my head.
Has been screwed for three months; just can't get it to repair
I do face pulls on the cable machine for rear delts too.
Tried doing rotator cuff work and stretches?
LordGrover said:
Still a big fecker but more in the right places now.
Good going smiffy.
Hah cheers. Good going smiffy.
Just the gut to shift now.
Tried to geta dexa scan from my dr but she said there's no way she could wing it for me
I'll just wait until I've got a flat stomach then book one. I had a go at home with measurements and got 23% but unsure how far off that is.
The Mighty Thor said:
bf @ 10% @ 225lbs.
Parkrun PB
Manc 10k in sub-50 time.
100kg Overhead Press
muscle-up
pistol
maybe look at 2000 and 500 metres on the power-rower again.
Adding joining the 1,250 club to that
200kg high-bar squat
285kg deadlift
Well the sub 50 min 10k looks to be getting further away. Had to cut back training so as to not aggravate my ankle too much. Still should get a sub 55 so long as nothing gets injured.Parkrun PB
Manc 10k in sub-50 time.
100kg Overhead Press
muscle-up
pistol
maybe look at 2000 and 500 metres on the power-rower again.
Adding joining the 1,250 club to that
200kg high-bar squat
285kg deadlift
BlackST said:
That's some back that.
Barbell rows and deadlifts?
Thanks, more pendlay rows to be honest Barbell rows and deadlifts?
Deads, lat pull downs wide grip, close grip, reverse grip, kroc rows etc.
Basically any kind of back/lat movement I could find I would do!
A bit harder now as I'm in a gym with less 'luxury' equipment so I'll be doing a lot more bar work like I did today
Edited by smiffy180 on Friday 17th April 00:48
Hoofy said:
pilchardthecat said:
Have put a full inch on my calves in just over 4 months. Not a bad start.
Width or length?What exercises did you find useful?
Brute force and ignorance really - standing calf raises, seated calf raises - all variations of weight/volume, 4-5 days a week. Since i have the kit at home now its not too much trouble to just go out to the man-cave in the evening and do 30 minutes of nothing-but-calves
pilchardthecat said:
Circumference
Brute force and ignorance really - standing calf raises, seated calf raises - all variations of weight/volume, 4-5 days a week. Since i have the kit at home now its not too much trouble to just go out to the man-cave in the evening and do 30 minutes of nothing-but-calves
Standing I get. I am trying to figure out why seated is good unless you load it past your bodyweight. I see people doing seated with 1 x 5kg plate on each "arm" and wonder what the point is. Surely, standing on one leg is easier and heavier?Brute force and ignorance really - standing calf raises, seated calf raises - all variations of weight/volume, 4-5 days a week. Since i have the kit at home now its not too much trouble to just go out to the man-cave in the evening and do 30 minutes of nothing-but-calves
Hoofy said:
pilchardthecat said:
Circumference
Brute force and ignorance really - standing calf raises, seated calf raises - all variations of weight/volume, 4-5 days a week. Since i have the kit at home now its not too much trouble to just go out to the man-cave in the evening and do 30 minutes of nothing-but-calves
Standing I get. I am trying to figure out why seated is good unless you load it past your bodyweight. I see people doing seated with 1 x 5kg plate on each "arm" and wonder what the point is. Surely, standing on one leg is easier and heavier?Brute force and ignorance really - standing calf raises, seated calf raises - all variations of weight/volume, 4-5 days a week. Since i have the kit at home now its not too much trouble to just go out to the man-cave in the evening and do 30 minutes of nothing-but-calves
I have a plate loaded seated calf machine which if you include the leverage multiplier is about 3x with what i've got on it currently
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