Individual Pre-season Thread

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Re: Individual Pre-season Thread

Postby Q. » Wed Nov 12, 2008 7:54 am

I prefer butterfly curls, then incline/decline presses.

I also hate machines. Give me a set of dumbells and a stand-alone bench and I'm set. But then again, I'm not as serious about it as Shrekzianowski over here :lol:
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Re: Individual Pre-season Thread

Postby boozehound » Wed Nov 12, 2008 8:34 am

3 km run last night, all up hill for first 1.5 then all down on the way home....drivers are burning but feel better for the blowout (believe me I was blowing)
Harsh but fair.....
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Re: Individual Pre-season Thread

Postby The Big Shrek » Wed Nov 12, 2008 8:39 am

mypaddock wrote:
The Big Shrek wrote:Hit everyone's favourite today, the bench press. Weighed in at 90.5kg

100kgx5
105x5
110x4 spotter had to touch the bar through my sticking point on rep number 5 so it doesn't count. Bar went up easy after that. I screwed up on the last set though, set myself upwrong and my head was off the edge of the bench.

One arm Arnold press(shoulder press)

30kgx7 each arm
32.5x5
32.5x5

T-bar row

60kgx5
62.5x5
65x4

dumbell pullover

50kgx5

Hadn't benched for a while but while use today as a benchmark. Since the goal is to get my front squat stronger than my bench I'll set the goal as 110 for 5 reps. Gotta get there before the first game.

Hamstrings and glutes are twitching randomly after yesterday's effort. I'm not sure if that is a good thing. Will do plenty of stretching and foam rolling tonight.


Love how everyone always asks- how much do you bench? I always tell them it's not how much you can bench, but how much you look like you can bench. I'd say 70% of people who do bench press have incorrect form/technique. It is a pet hate of mine seeing young blokes trying to bench 100kg and bouncing it off their chests or being helped through every single repitition!


I hate that too. Rules for the bench are tough and go off the chest, no bounce. If the bar doesn't touch your chest(you see lots of people doing this to 'save' their shoulders, idiots) or if the spotter touches the bar it doesn't count. I don't care if the spotter yells 'it's all you', it's not, you're being helped. You get some classic spots at the Uni gym, it's full of egos and spotters doing all the work. Once I couldn't get the bar to my chest cause the silly dick spotting me wouldn't let go of the weight.

What are butterfly curls Quichey? Flyes?
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Re: Individual Pre-season Thread

Postby Iron Fist » Wed Nov 12, 2008 8:40 am

mypaddock wrote:
The Big Shrek wrote:Hit everyone's favourite today, the bench press. Weighed in at 90.5kg

100kgx5
105x5
110x4 spotter had to touch the bar through my sticking point on rep number 5 so it doesn't count. Bar went up easy after that. I screwed up on the last set though, set myself upwrong and my head was off the edge of the bench.

One arm Arnold press(shoulder press)

30kgx7 each arm
32.5x5
32.5x5

T-bar row

60kgx5
62.5x5
65x4

dumbell pullover

50kgx5

Hadn't benched for a while but while use today as a benchmark. Since the goal is to get my front squat stronger than my bench I'll set the goal as 110 for 5 reps. Gotta get there before the first game.

Hamstrings and glutes are twitching randomly after yesterday's effort. I'm not sure if that is a good thing. Will do plenty of stretching and foam rolling tonight.


Love how everyone always asks- how much do you bench? I always tell them it's not how much you can bench, but how much you look like you can bench. I'd say 70% of people who do bench press have incorrect form/technique. It is a pet hate of mine seeing young blokes trying to bench 100kg and bouncing it off their chests or being helped through every single repitition!


thats a fair point about people doing it wrong
when I do weights, i count a set as 6 or more on my own, if I need the spotter to get me through the sticky point after 6 I dont think there is any problem with that!
Helps you get that little bit more out of the session!
other thing I have noticed people new to weights do is when they go up then lower down very fast, lowering the bar slower means you will get more out of the excercise!
This is what I was taught anyways!!
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Re: Individual Pre-season Thread

Postby Q. » Wed Nov 12, 2008 8:49 am

The Big Shrek wrote:What are butterfly curls Quichey? Flyes?


Yeah, flat dumbell flys. Dumbells parallel with bench the whole time. Always called them butterfly 'cause that's what the bloke who showed them to me called them.
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Re: Individual Pre-season Thread

Postby piccachu » Wed Nov 12, 2008 8:52 am

personal favourite of mine is the chin up were you grab the bar like you grab a bench press not the curl grip, i was told by a personal trainer they are the best exercise you can do, half way through last year i could barely do one now i can do 3x10 reasonably comfortably.
when you starting out on chin up if you can only get 5 the best thing to do is stop jump up so your chin is just over the bar then lower your self down as slowly as possible and repeat till it =10
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Re: Individual Pre-season Thread

Postby The Big Shrek » Wed Nov 12, 2008 8:55 am

I'm not a fan of using spotters to help you get out reps at all. Missing reps and getting someone to help you past the point of failure **** with your central nervous system too much and makes you weaker for subsequent set. There have been studies which show doing forced reps(going past failure and getting help to do reps) does nothing for strength increases. They way people do forced reps all the time actually does more harm than good. It's OK to do occassionally as a method for increasing muscle but shouldn't be done all the time.

Lowering speed depends on your goal. If you are lifting for maximum strength then lowering the bar slowly is a bad idea(unless you want to increase eccentric(lowering) strength). If you are lifting for purely for muscle gain then it's probably not a bad idea.
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Re: Individual Pre-season Thread

Postby The Big Shrek » Wed Nov 12, 2008 8:57 am

piccachu wrote:personal favourite of mine is the chin up were you grab the bar like you grab a bench press not the curl grip, i was told by a personal trainer they are the best exercise you can do, half way through last year i could barely do one now i can do 3x10 reasonably comfortably.
when you starting out on chin up if you can only get 5 the best thing to do is stop jump up so your chin is just over the bar then lower your self down as slowly as possible and repeat till it =10


Palms facing away = pull up.
Palms facing towards you = chin up.
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Re: Individual Pre-season Thread

Postby piccachu » Wed Nov 12, 2008 9:02 am

Palms facing away = pull up.
Palms facing towards you = chin up.
sorry big guy :oops:
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Re: Individual Pre-season Thread

Postby The Big Shrek » Wed Nov 12, 2008 9:07 am

piccachu wrote:
Palms facing away = pull up.
Palms facing towards you = chin up.
sorry big guy :oops:

Not having a go mate, just thought it would be easier than saying 'chin up where you grab the bar like a bench press not a curl grip'.
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Re: Individual Pre-season Thread

Postby Iron Fist » Wed Nov 12, 2008 9:08 am

The Big Shrek wrote:I'm not a fan of using spotters to help you get out reps at all. Missing reps and getting someone to help you past the point of failure **** with your central nervous system too much and makes you weaker for subsequent set. There have been studies which show doing forced reps(going past failure and getting help to do reps) does nothing for strength increases. They way people do forced reps all the time actually does more harm than good. It's OK to do occassionally as a method for increasing muscle but shouldn't be done all the time.

Lowering speed depends on your goal. If you are lifting for maximum strength then lowering the bar slowly is a bad idea(unless you want to increase eccentric(lowering) strength). If you are lifting for purely for muscle gain then it's probably not a bad idea.


Thats my understanding
for muscle gain slow lowering is good!!
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Re: Individual Pre-season Thread

Postby The Ash Man » Wed Nov 12, 2008 9:09 am

Anyone know some good weights exercises I can do after 3 reco's on the same shoulder?
I have a limited range of motion so cant do anything above my head or anyhing that goes behind my torso
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Re: Individual Pre-season Thread

Postby Iron Fist » Wed Nov 12, 2008 9:11 am

The Ash Man wrote:Anyone know some good weights exercises I can do after 3 reco's on the same shoulder?
I have a limited range of motion so cant do anything above my head or anyhing that goes behind my torso


that makes it a little hard
only thing ic an think of and i dunno if it would be right would be using those elastic things for strngthening!! just et a thicker less elastic one to make it harder!
most shoulder weights are above the head arent they?
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Re: Individual Pre-season Thread

Postby The Ash Man » Wed Nov 12, 2008 9:17 am

Iron Fist wrote:
The Ash Man wrote:Anyone know some good weights exercises I can do after 3 reco's on the same shoulder?
I have a limited range of motion so cant do anything above my head or anyhing that goes behind my torso


that makes it a little hard
only thing ic an think of and i dunno if it would be right would be using those elastic things for strngthening!! just et a thicker less elastic one to make it harder!
most shoulder weights are above the head arent they?


I know thats my problem!!
I have those elastics but im a bit past that stage now and just need to build some muscle around the joint
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Re: Individual Pre-season Thread

Postby The Big Shrek » Wed Nov 12, 2008 9:23 am

The Ash Man wrote:Anyone know some good weights exercises I can do after 3 reco's on the same shoulder?
I have a limited range of motion so cant do anything above my head or anyhing that goes behind my torso


What do you want Ash. Just weight exercises in general or one's to strengthen your shoulder. I imagine after a reco you would have been given external, internal rotation and scapular retraction exercises to do with a cable or bands. It would be important to strengthen these movements with isolation exercises before using compound exercises as they would be weak and your form on the compounds wouldn't be right.

What do you mean can't do stuff that goes behind your torso? Is it your elbows or hands that can't go behind your torso?
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Re: Individual Pre-season Thread

Postby piccachu » Wed Nov 12, 2008 9:27 am

I know thats my problem!!
I have those elastics but im a bit past that stage now and just need to build some muscle around the joint

medicine balls excercises could be benerficial,
not sure if it would help you or not but that excercise were you lay on bench press on your stomach and pull up the bar from the floor to your chestand eas it down and repeat
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Re: Individual Pre-season Thread

Postby The Ash Man » Wed Nov 12, 2008 10:16 am

piccachu wrote:
I know thats my problem!!
I have those elastics but im a bit past that stage now and just need to build some muscle around the joint

medicine balls excercises could be benerficial,
not sure if it would help you or not but that excercise were you lay on bench press on your stomach and pull up the bar from the floor to your chestand eas it down and repeat


Yeh that bench one could work
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Re: Individual Pre-season Thread

Postby The Ash Man » Wed Nov 12, 2008 10:21 am

The Big Shrek wrote:
The Ash Man wrote:Anyone know some good weights exercises I can do after 3 reco's on the same shoulder?
I have a limited range of motion so cant do anything above my head or anyhing that goes behind my torso


What do you want Ash. Just weight exercises in general or one's to strengthen your shoulder. I imagine after a reco you would have been given external, internal rotation and scapular retraction exercises to do with a cable or bands. It would be important to strengthen these movements with isolation exercises before using compound exercises as they would be weak and your form on the compounds wouldn't be right.

What do you mean can't do stuff that goes behind your torso? Is it your elbows or hands that can't go behind your torso?


If i have my arm extended out i cant move it behind the line of my torso.
So where you would usually have a 25-30 degree angle backwards i have nothing
I have 3 artificial tendons that are very tight as my original problem was capsular shift/instability so they wound them up pretty tight

e.g. i cannot use a lat machine as it extends too far back at the starting point
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Re: Individual Pre-season Thread

Postby The Big Shrek » Wed Nov 12, 2008 11:24 am

So say you were doing a bench press, you'd be fine lowering the bar until your upper arm is level with your torso?

You could just do exercises through a partial range of motion.

Why can't you get your arm back, is it pain or what the doc said to do? A lot of the time after injury you want to get a full range of motion back and so you gradually increase the range you can do and put up with a little bit of pain.

Maybe you could do inverted rows, they are like a horizontal pull up. Lie on the ground underneath a bar(use a Smith machine if you can) and pull your chest up to the bar or go as high as is comfortable. With any rowing exercise, like the one piccachu mentioned, try squeezing your shoulderblades back together rather than just pulling your arms back. This will use the muscles between the blades rather than focusing on your lats and arms. Push ups will be better for you rather than bench pressing movements too.

Try squatting and deadlifting too if you can. These two things will do more for overall development than anything else.
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Re: Individual Pre-season Thread

Postby Iron Fist » Wed Nov 12, 2008 11:31 am

did you use to be a personal trainer or are one shrek?
you seem to know a fair bit about weights and are using complicated words aswell!!

maybe your not as stupid as I thought you were :wink: 8)
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