Press up challenge

[Czlowiek Drzewo]

nice variation with the rings.they really blast you doing press ups on them.I struggle with them now tho since my 2nd rotator cuff injury.How many of you tried the plyometric way? If I can do them at 21 stone then none you got any excuse lol.

 

You do a lot of pressing Yeti? I got a shoulder injury last year after pressing a lot. worked up to 110k front press at 15.3stone. Not a really heavy weight compared to real strongmen but i was happy with it.

 

Will need to try these pushups plyometric way - Bet the are really tough do to the maximum contraction.

[likeitorlumpit]

whats the big deal:confused1:

 

i watched a movie between 4 and 5 then had a pizza between at 8 and 9:lol:

 

I like that:biggrin:

[Yeti]

You do a lot of pressing Yeti? I got a shoulder injury last year after pressing a lot. worked up to 110k front press at 15.3stone. Not a really heavy weight compared to real strongmen but i was happy with it.

 

Will need to try these pushups plyometric way - Bet the are really tough do to the maximum contraction.

 

Aye I wish my military press was better tho.I can strict military press 152.5 for three and push press 192 for one rep max.

Benching took a long long time to come up with having such long arms being 6ft5.But I can bench 225 for 31 reps and max bench unshirted is 540.with a shirt I can hit 600 bang on button.Shoulders are paying the price tho,like many young gym goers I stupidly neglected rotator cuff work.Those plyo pushups are amazing core shoulder back chest and arm blasters,your whole body is like a coiled spring bouncing you back up lol.

Ever since starting using westside barbells templates my explosive strength has gotten out of hand.Holding 25kg dumbells I can from standing start jump onto a 40" platform.And before using there methods the plyo pushup was nearly impossible.I can also go from kneeling to standing with 90kg barbell on my back

[Stephen Blair]

I am pretty lost with your techniques Yeti, do you have any vids of your bonkers workouts, let us normals get some tips lol:)

[combined tree services]

some of these links may help lol !!

 

[ame=http://www.youtube.com/watch?v=x6OGMjwKEgM]Best of Dorian Yates - YouTube[/ame]

 

[ame=http://www.youtube.com/watch?v=-sZfDA-upzc&feature=related]Ronnie Coleman. Press mancuernas 90 kilos. - YouTube[/ame]

 

[ame=http://www.youtube.com/watch?v=taHyS26uhbk&feature=related]Ronnie Coleman Biceps Workout - YouTube[/ame]

[Yeti]

Ronnie is a steroid filled wuss haha God bless bodybuilders they do try.

Hi Stephen I shall post a sample routine for you all to try.Everything I do is about acheiving maximum force, power, speed and what I like to call practical strength endurance,stuff you can really carry over to real everyday scenarios.

If you hit a YouTube search on westside barbell you can Veiw the average workouts I follow as I follow my quest to be the first drug free lifter to total elite in powerlifting.

I don't have any form of video recording device.If I did I would have done a weekly video blog dedicated for tree and forestry workers detailing ways to make everyday graft less difficult and ways to prevent back and knee injuries etc. If I ever master technology I shall do this for arbtalk if mr bullman allowed as I'm just an average joe with average genetics who has worked his gonads off and I'm sure everyone can relate to that.I'm no steroid filled genetcally gifted zeuss

[Yeti]

First you need 72 hours between your dynamic and conjugate days. For example at Westside they do the Bench speed day on Sunday, the Sq/Dl max effort day on Monday, the Bench max effort day on Wednesday and the Squat speed day on Friday. Pick your days whenever you can but try to stick to the 72 hour rule. If you tend to overtrain easily then maybe you can spread it out a bit.

 

SAMPLE WEEK:

 

SUNDAY- BP SPEED DAY

Bench press

1.10 sets of 3 with 50-55% of your contest max (with a shirt)

-use 60% if you compete without a bench shirt.

1.45-60 seconds rest between sets.

2.As your tris get stronger add chains to the bar to increase

the weight lifted in the upper 1/2 of the movement

3.@20 reps out of 200 are performed with a weight above the

training weight i.e. add 20-50 lbs to training weight. BAR SPEED SHOULD REMAIN HIGH

 

Triceps:60 reps with dumbbells broken into roughly 6 sets of 10 or 40 reps with a barbell

 

Front, side and rear delts

Lat work: 4-5 sets

Hammer curls

Reverse hypers: 2-4 sets of 20

Abs: Weighted ab work.

 

Note: delt and lat work are done by feel. Always try to do more work in a short period of time. Set a goal of an hour.

 

WEDNESDAY - BP MAX EFFORT

Floor Presses: Work your way to a max single effort.

 

Again - 4-5 special exercises-total- for the triceps, upper back, delts and lats. Again - 4-5 special exercises-total- for the triceps, upper back, delts and lats. Again, try to do more work in a short period of time.

 

Abs:Heavy weighted ab work

Reverse Hypers: 2-4 sets of 20

* Exercise picked from rotating pool of core exercises

 

MONDAY - DL/SQ MAX EFFORT

Zercher Squats: Work your way to a max single

10-15 sets of lat and upper back work

Abs

Reverse Hypers: 4 sets of 10

* Exercise picked from rotating pool of core exercises

 

FRIDAY: BOX SQUAT DAY Box Squat: 8-12 sets of 2 45-75 seconds rest between sets. These are on a below parallel (1.5-2") box .

Arched Back Good Mornings: 3 sets of 3-8 reps

Back Raises (Hyperextensions): 3 sets of 10-15

Reverse Hypers: 4 sets of 10

Heavy Abs

Seated Calves:4 sets of 10

Edited October 17, 2011 by Yeti

[Stephen Blair]

Oh I ain't gona try it lol!!!!!

Cheers, I am on work mode just now so not much time for the gym tbh.

Keep up the good work

[ballymac]

Gave the challenge a rip tonight and got 10-3.

Think I got the kick up the arse I needed to get myself back in shape. Thanks Mark for posting:thumbup1:

[Mark Bolam]

Go for it mate!

 

Dave, if you put any more vids of Ronnie Coleman up on my thread I'll chin you.

 

 

 

 

Edited October 19, 2011 by Mark Bolam