Re: weighted triceps dips

In article <1187990123.644476.116810@xxxxxxxxxxxxxxxxxxxxxxxxxxx>,
Bartleby <arroyo98@xxxxxxxxxxx> wrote:

On Aug 24, 2:57 pm, Hobbes <khobman...@xxxxxxxxx> wrote:
In article <6q4uc3h2vi2p8qj77no2kofimb3o7gb...@xxxxxxx>,



JMW <jmwilli...@xxxxxxxxxxxxxxxxxxxxxxxx> wrote:
"Steve Freides" <st...@xxxxxxxxxxxxxxxxxxx> wrote:
"Bartleby" <arroy...@xxxxxxxxxxx> wrote:
I'd like suggestions for improving my weighted triceps dip. I'm
training to compete with a friend at the end of October - 5 reps at
the most weight on a dip belt

Good assistance exercises?

What's "good enough" depth?

Form and technique recommendations?

Breathing strategy?

Weekly schedule?

Stretching tips?

I've injured a shoulder in the past. 2 weeks into training and I'm
using 75 pounds for 5 reps. I did 90 pounds for 4 reps today. My
"bum" shoulder let me know it's waiting for me to make a mistake.

I'm 57, 220 pounds, 5'10"

Thanks for any help.

I suggest another contest. One reason you won't find anyone contesting
dips is that depth is relevant, i.e., more depth is harder, and thus
it's very hard to judge. A bench press makes much more sense to contest
to me - pick a federation's rules and follow them.

I'm a bit shocked to hear this from the king of "strong for body
weight."

And it would be no harder to judge shoulders below elbows on a dip
than it is to judge hip joints below knees on a squat.

LOL!!

And we both know how consistently that is judged.

I trust you had a smile when you wrote this? (Think APA versus USAPL!)

--
Keith


I've received some useful info so far - so thanks for that. And I'm
being entertained to boot!

My friend has been going to the gym for approx 2 years......lots of
cardio and light weights with many reps. He looks good now, but he's
not as strong as he thinks and certainly not as strong as a 6'1, 240
pound, mid-thirties, ex-college football and basketball player could
be after 2 years in the gym. His strength specialty is the weighted
dip. He doesn't bench or do "skull crushers." That's the reason we
agreed to do weighted dips.

I don't think I'm more than moderately strong (for a sedentary, 57
year old weighing 220 lbs who doesn't strength train), but I do think
I know how to strength train better than this guy - not that I know
all that much about strength training.

I'm not into strength competitions, but I like friendly competitions
of all sorts! I currently have bets with various people about bowling
(I suck!), tennis ( I'm slightly better than a beginner), and music (I
just bought a cheap washboard and thimbles and said I could sing
harmony and do rhythm to accompany a country song a friend wrote.
Washboard recommendations would be appreciated as well!)

Yesterday we both did 4 weighted (90 lb) dips. His form/technique/
depth was a bit better than mine. Without going nuts or seriously
risking injury, I know I'll do 5 heavier weighted dips by the end of
Oct. (He chose 90. I'm currently training with 75 pounds and lower,
including BW dips.) I don't plan to do elbows higher than shoulders;
I'll aim for parallel with the triceps dip and and easily get that.
From what I've read, parallel is an acceptable depth for the triceps
dip.

This is not an official competition and no one is going to get
stupidly intense and bust anything in the next two months.

All I'm asking for are simple, productive, and safe training tips.
Anything that makes me laugh is a cherry-on-top bonus!


If you are really serious than I would simply do a pile of weighted dips.

If you can currently do 4 with 90 that is pretty much your current 5RM
weight. So your schedule becomes pretty easy.

Mondays 6 sets of 3 reps with 100% of your 5RM (heavy day) - every
second Monday warm-up and establish what your current 5RM is.

Wednesday 9 sets of 5 reps with 80% of your 5RM (volume day)

Friday 12 sets of 3 reps with 65% of your 5RM (technique/speed day) -
use 45 seconds rest between sets and do concentric portion as
explosively as possible.

On off days do 3-4 sets of high rep push-ups with your thumbs touching
as restoration.

I'd consider adding in some pull-ups or pull-downs to balance out
development. Form is like any other strength exercise - use good form
and try and tighten every muscle during each rep. Sounds stupid, but if
you squeeze your glutes tight you can get a bit more strength out.

Good luck. Hope the shoulder holds out!

--
Keith
.

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