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Old 10-17-2011, 01:42 AM   #31
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Originally Posted by Abaddon View Post
...as recommended by Fazc.

Snatches 2 sets p/arm - and I've given my reasoning behind including these but please advise if I'm off the mark here
OHPress 6 sets - Log clean presses
Bench press 6 sets - either all flat, or a mix of flat + incline
CGBP 6 sets - again, at the suggestion of Al. No more tri-push (yawn)
THIS is what I actually recommended:

Standing Press, could use the log - 5 singles followed by 5 sets of 5
Cable Row - 5 sets of 5
Close Grip Bench - 5 sets of 5
Cable Shrugs - 5 x 12

What you wrote is very different! You can and should include upper back work on that day in between your pressing and the sets are not what I suggested either. With the upper back work included twice a week you needn't worry as much about your biceps either.

I don't mind if you decide on doing it this way, you can take or leave my advice, but those were certainly not my recommendations.
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Old 10-17-2011, 01:52 AM   #32
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Originally Posted by Fazc View Post
THIS is what I actually recommended:

Standing Press, could use the log - 5 singles followed by 5 sets of 5
Cable Row - 5 sets of 5
Close Grip Bench - 5 sets of 5
Cable Shrugs - 5 x 12

What you wrote is very different! You can and should include upper back work on that day in between your pressing and the sets are not what I suggested either. With the upper back work included twice a week you needn't worry as much about your biceps either.

I don't mind if you decide on doing it this way, you can take or leave my advice, but those were certainly not my recommendations.
Sorry Fazc, I was referring to the suggestion I perform pressing at the start of the week.
And I'm really perplexed RE the rows etc you are suggesting I perform in a Pressing routine? I admit that doing pressing-only and pulling-only routines are completely new to me, but I thought this was an established method of constructing and dividing up a weekly regimen?
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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 10-17-2011, 02:03 AM   #33
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Your pressing muscles will get time to relax while you pull, and vice versa. Upper back work twice a week isn't a bad thing for a SM either.
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Old 10-17-2011, 03:03 AM   #34
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Pressing and pulling in the same session also provides balance for your body. It makes me feel a lot better than if I just press.

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Old 10-17-2011, 03:34 AM   #35
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Well, I'll say this much: CGBP is by far the best triceps exercise I've come across (that I can perform) - and I think placing it at the end of the routine further assisted in targeting and recruiting them over the pecs... though I may have imagined this.

I have overlooked CGBP all this time because the first time I performed them they hurt my elbows (or wrists... or both - these and skulls have been off my routines for similar reasons) but this was no doubt because I hadn't learned proper bench form at the time, so naturally I also performed them the wrong way.

Tri-push and French press suck by comparison; my arms are swole and it's hard to fit through a door at the moment.

I'm pressed for time right now (pardon the pun) but I will get back to you guys on this push/pull business later this evening.
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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet

Last edited by Abaddon; 10-17-2011 at 04:50 AM.
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Old 10-17-2011, 03:44 AM   #36
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I am no expert, but I have a comment with regards to press/pull on the same day. As Ltl said it provides balance and Fazc mentioned it helps the pressing muscles relax. Your body has a mechanism where the opposite muscles you work relax when they are flexing. So when you say work your biceps your body relaxes your tricep. I imagine the same thing happens when pressing then pulling?
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Old 10-17-2011, 04:49 AM   #37
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Originally Posted by Spartigus View Post
I am no expert, but I have a comment with regards to press/pull on the same day. As Ltl said it provides balance and Fazc mentioned it helps the pressing muscles relax. Your body has a mechanism where the opposite muscles you work relax when they are flexing. So when you say work your biceps your body relaxes your tricep. I imagine the same thing happens when pressing then pulling?
I've not heard that before.
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W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 10-17-2011, 05:54 AM   #38
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I've not heard that before.
I have forgotten what the name of it, but its one of the principals behind PNF stretching (I think thats the name of it).

When you stretch a muscle to an extent, it contracts. So when you are say stretching your quads, when you hit a point they will contract and make it very hard for you to stretch further, its a protection mechanism.

Now PNF stretching, you stretch your quad till you hit that point, when you reach that point you contract your hamstring, over say 20 seconds you contract it harder till you reach max contraction. During this hamstring contraction, your body sends a signal to your quad to say "relax" and you can stretch it further.
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Old 10-17-2011, 07:47 AM   #39
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^Sciency.
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W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 10-17-2011, 08:02 AM   #40
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Originally Posted by Spartigus View Post
I have forgotten what the name of it, but its one of the principals behind PNF stretching (I think thats the name of it).

When you stretch a muscle to an extent, it contracts. So when you are say stretching your quads, when you hit a point they will contract and make it very hard for you to stretch further, its a protection mechanism.

Now PNF stretching, you stretch your quad till you hit that point, when you reach that point you contract your hamstring, over say 20 seconds you contract it harder till you reach max contraction. During this hamstring contraction, your body sends a signal to your quad to say "relax" and you can stretch it further.
Proprioceptive Neuromuscular Facilitation Stretching
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