Re: weighted triceps dips

On Aug 24, 5:45 pm, Hobbes <khobman...@xxxxxxxxx> wrote:


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


Sounds good!

Re the pushups. I recently heard about pushup handles that swivel -
supposedly working the muscles more and reducing strain on the joints

http://store.bodyrev.com/index.asp?PageAction=VIEWPROD&ProdID=27&HS=1
www.perfectpushup.com

garbage? good idea?

Re the pullups, the portable dip station I use from
ultimatebodypress.com allows for bodyweight rows

http://www.ultimatebodypress.com/advanced-exercises/exercises-2.html

I also started doing strict one-arm db rows with 97 lbs

Tightening up every muscle and squeezing glutes doesn't sound stupid.

If my shoulder does anything more than remind me it's still there and
to be careful, I'll stop cold and concede defeat.

Thanks

.

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