I've had the same thing happen before, how narrow are you holding your hands on the bar? If I hold them too close or too far I get pain in my arms while squatting
they're all the way out by the collars, but i think it's when i force my elbows forward and grab onto the bar
are you stretching at all?Originally Posted by guyfromkop2
not my arms, any stretches you recommend?Originally Posted by Beelzebub
well, the only one i use for tri's is the seated one-handed dumbbell behind the head thingy. pick a decent weight (50's for me) and let the weight pull your arm down stretching your tricep. for added stretch, you can push down the dumbbell with the back of your head. if you need pics for clarification, there's a few on intensemuscle.com (DC's site).
gotcha, i knwo exactly what you're talking aboutOriginally Posted by Beelzebub
Well if it's from what you described, it should not be a tricep problem, but a shoulder one. If you're forcefully grabbing the bar and thrusting under it with your arms that wide, theyhave a very limited range of motion. If I were you I would do some external rotations very lightly or some raises or reverse flys that target the rear delt, very lightly just to warm up the joint a little bit. With your arm like that, that position is called the lock out in rock climbing and is used on holds where you absolutely must not let your shoulder, arm or upper body move, you're doing the same motion and throwing yourself under the bar at the same time, not good for sure.
after talking to the guy who trains me, and just paused squated 485 x 5 yesterday, i'm goign to just drape my arms over the bar, not hold on or push up, just have them there so the bar doesnt roll off my back
that's pretty much what I have always done. I don't have large traps but if you just wrap your arms right it should hold fairly well.
Paused 2 board, middle finger on rings
265 x 3
265 x 3
275 x 3(helped on last rep)
Paused Floor Presses w/ Fat Bar, middle of palm on rings
200 x 5
210 x 5
Standing Militaries, middle of palm on rings
105 x 2 x 8
Low Cable Fly Thingies
30 x 25
Pull Aparts w/ Pause
#4 Band x 2 x 20(ouch)
alright workout tonight, i kept forgetting to keep my air when i was benching, and i'm definately liking the new foot placement, much more leg drive. also i decided to do standing militaries instead of push presses(basically the same thing) when i keep my legs straight i keep my form a lot better.
Bench is still movin up.. Grats.
#4 pull-a-part x 20.. By jebus.. How do you do it?
Currently I'm using red (I think it's #2's), and I'm choking up on it alot.. so there is maybe 12" between my hands. I find by 20 I'm burning.
i only have a couple inches from my hands to the end of the bands, basically a comp grip width, so it's not a long ROM very short, but fries my rear delts. and i get to about 10-12 and have to do the rest rest/pause.Originally Posted by Poobah
Just wondering, why do you do a lot of assistance work in the upper ranges. I know it builds lactic acid tolerance and muscular endurance, but wouldn't it aide to the lift more if you trained in the functiona hypertrophy range?
i'm goign to sound like a smart ass here, but i do it because it works no need to use big words, in fact most of the big dogs in powerlifting will answer you with the same answer as me, mostly bbers(no offense here) are the ones that use those terms.Originally Posted by ktw
i've read so many different logs it's crazy, i've read logs from the average joe to guys who squat over 1000, and one thing that remains constant with the big dogs is low reps(1-5) on the main lifts, and all assistance work in the high rep range(8 and up). in fact here's a guy's log who is probably one of the strongest guys in powerlifting today
conv deads/loose belt
low cable rows
icarian high pulldown/row(2 sec hold at bottom)
155 each side x11
155 each side x11
155 each side x11
wide grip pulldowns behind held(strict)
wide grip pulldowns to chest
so as you can see, hyperwhatever or not, it works
Ya they're training in a range that is considered functional (8 to 12), above that is lactic acid and endurance training, that's why I asked. I understand the theory of using higher reps not on the main lifts, I just asked why someone would go into lactic acid and endurance training just because I don't really know how that could help powerlifting. I'm not trying to criticize, I just don't understand.
oh i know you werent criticizing. and i'm doing higher reps because it helps strengthen my ligaments and tendons, plus i needed a well deserve deload, i was overtraining my back and dead way too muchOriginally Posted by ktw
Seems logical then. Hey have you ever pressed with your thumbs not around the bar? I never really tried this till the other day but it felt to me that it took a lot of the stress off the delts and I was able to press more than normal using it.
yea, but i plan on benching A LOT in the future, and i dont want 600+ above my chest and my thumbs not around it, just feel safer with me grabbing the bar,
It's just weird how I noticed a difference in how much I could up using that method.
345 x 2 x 5
2 x 5
#3 band x 2 x 15
Standing Cable Abs
110 x 2 x 20
Medium Grip Face Pulls
150 x 20
Wide Grip Seated Cable Rows
150 x 20
75 x 2 x 8
25 x 8
30 x 8
took it a little light today with my deads, all reps felt real strong, was a little taxing since i havent pulled for reps in 4 months.