training tips illustrated

Topics that focus on building strength and muscle using old school and modern training techniques. Post questions, share training tips and programs.

Moderator: peter yates

sticksb
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Re: training tips illustrated

Post by sticksb » Fri Jun 22, 2018 2:25 pm

peter yates wrote:Yes Chris, good movement. Great when paired with bent over rowing supersets, either pre or post exhaust.
Regards,Peter.
The addition of the Barbell Row as a pre exhaust partner (or seated cable pull) for that matter
is a great but very advanced technique .Learn the basic movement and work into significant ###
first .
Another way to get more mileage out of your rubber cables (standard internet or big box type) is
to use Peter's suggestion of pre exhaust and do front chest pulls after the VG DB raises . Of course
if you have access to Bruce Tackett hooks (more resistance loadable then a human could ever budge)Then
use them as stand alone movements . Let's do a routine :
Squats : 1 x 10
3 x 5
1 x 10
DB Bench Press
2 x 8-12
VG DB raise 1 x 8-12
BB Row 1 x 8-12
Seirra hook 1 x 6 slo-mo to failure ( 2 cycles on these three)
DB Curl 1 x 12-15
DB Tri (kickback) 1 x 12-15
Cruncheroos 1 x 25-50 ...

sticksb
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Joined: Sat Jul 11, 2015 1:37 pm

Re: training tips illustrated

Post by sticksb » Fri Jun 22, 2018 2:29 pm

dhartnet wrote:I loved the 21's back in the day, now I do 9's. (3-3-3) 8-)
After a few cycles of 3-3-3 s I do some 7&7s (Seagrams and Ginger ale) AHHHHHHH .

sticksb
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Joined: Sat Jul 11, 2015 1:37 pm

Re: training tips illustrated

Post by sticksb » Tue Jun 26, 2018 6:08 pm

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sticksb
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Joined: Sat Jul 11, 2015 1:37 pm

Re: training tips illustrated

Post by sticksb » Tue Jun 26, 2018 6:21 pm

If you use a plank , straddle plank , reach down grab and clean bells , lean back , make contact
start pressing partner … Primitive but effective . Add straight arm pullovers and lying dumbbell flyes
(lying flat on the floor) . Maximum bang for the buck with minimum equipment .

Add a pair of cinder blocks under the plank for a flat bench (flyes and pullovers). If you do flat
dumbbell presses on this then test it first for stability .All this stuff stacks on the corner after use
out of the way . You can also use the plank for a heel riser for hack squats ...

sticksb
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Joined: Sat Jul 11, 2015 1:37 pm

Re: training tips illustrated

Post by sticksb » Tue Jun 26, 2018 6:56 pm

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sticksb
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Re: training tips illustrated

Post by sticksb » Tue Jun 26, 2018 7:10 pm

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Old routines ...

sticksb
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Joined: Sat Jul 11, 2015 1:37 pm

Re: training tips illustrated

Post by sticksb » Tue Jun 26, 2018 11:32 pm

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sticksb
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Re: training tips illustrated

Post by sticksb » Wed Jul 04, 2018 5:38 pm

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Picked up in a big box for a total of $35 .
The center holes were 2.250" with a totally crappy bore but WHO CARES !!!
For stuff like this they're the cat's pitoot !!!

sticksb
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Re: training tips illustrated

Post by sticksb » Sun Jul 15, 2018 8:46 pm

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Good movement for prevention
and rehab . There is little downward pressure on the abdominal wall
coming up from the pivot point . Do this weight free until you can get
comfy with the exercise. Then add a couple of #s to your loadable ankle
weights and do sets (2 ea. leg ) of 12-15 reps after your abdominal routine.

Raise your working leg only as comfortably high as you can .Don't kick .

sticksb
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Re: training tips illustrated

Post by sticksb » Fri Aug 03, 2018 7:06 pm

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Three man rotation benching (old school).
For three training partners this was ideal during old weight room days .Usually 3 + sets
with forced reps .

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