Re: weighted triceps dips

On Aug 27, 8:55 pm, "Steve Freides" <st...@xxxxxxxxxxxxxxxxxxx> wrote:
"Bartleby" <arroy...@xxxxxxxxxxx> wrote in message

news:1188256679.415948.120750@xxxxxxxxxxxxxxxxxxxxxxxxxxxxxx





On Aug 27, 12:53 pm, "Steve Freides" <st...@xxxxxxxxxxxxxxxxxxx>
wrote:
"Hobbes" <khobman...@xxxxxxxxx> wrote in message

news:khobman800-86A48D.08265427082007@xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

In article <1187996472.463666.96...@xxxxxxxxxxxxxxxxxxxxxxxxxxx>,
Bartleby <arroy...@xxxxxxxxxxx> wrote:

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

I haven't seen studies supporting the 'swivel' theory. Personally I
wouldn't bother - you are doing them relatively lightly. I tend to
hindu
push-ups or divebomber push-ups rather than conventional push-ups
anyhow.

From a body mechanics viewpoint I think the swivel theory is a
gimmick
and probably the handles rubbish. There is no hard articular
surface
connecting the arms and shoulders to the torso. The
scapula/arm/clavicle
is held on in the back by a whole pile of muscles (trapezius,
rhomboids,
teres, etc.) which allow a wide range of movement of the scapula.
In
order to create force the scapula is 'locked' by these muscles, but
they
allow shoulder movement. So allowing the wrists to turn would
really
have very little effect on shoulder comfort and could hardly help
stabilize or strengthen the shoulder joint.

Pure marketing gimmick.

Perhaps more to the point, one can learn to do pushups safely and
effectively by activating the lat as you lower (basically rowing
down),
keeping the upper arm close to the body at all times, and keeping the
hands fairly low in relation to the shoulder, basically hands in
front
of the pecs. It can be hard at first for people to actually lower
themselves this way but, of course, that's the idea, store up the
tension on the way down and use it on the way back up while keeping
the
shoulder away from the ears at all times. Techniques like this are
how
a scrawny ass like me can do a one-armed pushup. :)

Use those rotating gizmos and you lose all that.

-S-http://www.kbnj.com-Hide quoted text -

- Show quoted text -

I'm a little confused by this. My shoulders get close to my ears when
I'm doing thumbs-touching pushups.
I can do everything else you're saying with or without the swivel
handles.

This is one of the things yoga gets right. :) Keep your shoulders down
except if you're trying to do a shrug or other movement that
specifically involves moving the shoulder up. Goes for pushups, bench
press, overhead press, pullups and chinups, etc.

You have to keep this in perspective - a pushup isn't that hard an
exercise for most reasonably conditioned people, e.g., if I can do a
one-armed pushup, I can get away with bad form on two-armed pushups
because the load is light.

-S-http://www.kbnj.com- Hide quoted text -

- Show quoted text -

OK, I've figured out how to keep my shoulders away from my ears when
doing thumbs-together pushups.
It was an angle of the elbows, hands kind of thing. Hope that it's
relevant to improving my weighted dips.
Tonight was heavy night - 6 sets of 80 lbs @ 5 reps. Actually 6 reps
with the first being a partial dip.

.

Relevant Pages

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