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Author Topic: The Y board lifting thread  (Read 1385161 times)
benchmstr
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Heraclitus was right


« Reply #6950 on: September 24, 2013, 12:29:23 PM »

gotta go attempt to run at some point today also

bench
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Mr Nobody
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« Reply #6951 on: September 24, 2013, 12:30:43 PM »

yesterday

5/3/1 flat bench
defranco shoulder shocker
incline ez bar extensions
and some curls


today
squats maybe?

bench
You still sleeping 2 hours a night bench?
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benchmstr
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Heraclitus was right


« Reply #6952 on: September 24, 2013, 12:37:18 PM »

You still sleeping 2 hours a night bench?
eh, really hard to say...some nights yes...but then i can go a stretch of a few days without being tired...i think its about even with my old sleeping profile in terms of a sleep average

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chaos
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« Reply #6953 on: September 24, 2013, 03:15:18 PM »

Bench

Flyes

DB Incline

CGFP

Elbow Flared Ext

Pushdowns
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CalvinH
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« Reply #6954 on: September 25, 2013, 07:44:22 AM »

Flat bench
incline bench
cables
db flys
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Mazda323
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« Reply #6955 on: September 25, 2013, 10:20:03 AM »

Deadlift
One arm dumbbell row
Barbell row
Cable low row
Lat machine high row
Lat machine high row close grip

No abs, no cardio today
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chaos
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« Reply #6956 on: September 25, 2013, 10:53:18 AM »

very impressed .. the elbows flared out and i take it Close with the pushdowns Chaos?
Close on the pushdowns and floor presses.
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chaos
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« Reply #6957 on: September 25, 2013, 11:15:53 AM »

explain the floor press please
Lay on the floor in a cage and do close grip presses. Slight pause at the bottom.
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« Reply #6958 on: September 25, 2013, 11:34:16 AM »

Lay on the floor in a cage and do close grip presses. Slight pause at the bottom.

Why?
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chaos
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« Reply #6959 on: September 25, 2013, 01:54:18 PM »

Forces you to use proper form. Most people will do cgbp on a bench which allows the elbows to go lower than the body and the forearms will "lean back" (from a side view), this allows chest/front delts to create momentum out of the hole. On the floor your forearms have to stay 90 deg to the floor so the bar is towards the bottom of the chest, elbows flat with the body, ghen when you press there is no momentum, little front delt and no chest involved.

At least that's the goal.
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benchmstr
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« Reply #6960 on: September 25, 2013, 02:07:52 PM »

Forces you to use proper form. Most people will do cgbp on a bench which allows the elbows to go lower than the body and the forearms will "lean back" (from a side view), this allows chest/front delts to create momentum out of the hole. On the floor your forearms have to stay 90 deg to the floor so the bar is towards the bottom of the chest, elbows flat with the body, ghen when you press there is no momentum, little front delt and no chest involved.

At least that's the goal.
how many grams a week would be required to perfect this lift?

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chaos
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« Reply #6961 on: September 25, 2013, 02:26:26 PM »

how many grams a week would be required to perfect this lift?

bench
I don't count grams but I believe my shake at lunch has about 48.

Bench press to about 90 and Dips too. You will not get any benifit going lower. I Dip to a Point where i "feel" it.  good post Chaos
For bench I always touch my chest with the bar, that last couple inches is where the chest is most active in my opinion.
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Donny
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« Reply #6962 on: September 25, 2013, 02:41:12 PM »

I don't count grams but I believe my shake at lunch has about 48.
For bench I always touch my chest with the bar, that last couple inches is where the chest is most active in my opinion.
OK..i feel my chest more in Dips. The depth i feel . This is as you know experience.
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Mr Nobody
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« Reply #6963 on: September 25, 2013, 02:44:09 PM »

OK..i feel my chest more in Dips. The depth i feel . This is as you know experience.
The stretch at the bottom is very important.
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« Reply #6964 on: September 25, 2013, 02:51:51 PM »

The stretch at the bottom is very important.
well after a hard set of Dips ..i feel a muscle contraction i have never felt with bench press, DBs are better and even push ups Grin. Parallel bar Dips are like Decline Press way better than any flat or incline press !!
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Mr Nobody
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« Reply #6965 on: September 25, 2013, 02:53:59 PM »

well after a hard set of Dips ..i feel a muscle contraction i have never felt with bench press, DBs are better and even push ups Grin. Parallel bar Dips are like Decline Press way better than any flat or incline press !!
Agreed.
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Mr Nobody
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« Reply #6966 on: September 25, 2013, 03:29:13 PM »

and yes Declines and Dips will hit your FULL chest. I did Parallell Dips 4x max, push ups, flat flyes .. my upper chest hurts too.
X2 I had a weak chest once only way I got it up was dips and decline. I got a person I train refuses to do decline I say ok man thats your choice.
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Montague
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« Reply #6967 on: September 25, 2013, 03:32:05 PM »

well after a hard set of Dips ..i feel a muscle contraction i have never felt with bench press, DBs are better and even push ups Grin. Parallel bar Dips are like Decline Press way better than any flat or incline press !!


Rusty Jeffers used to tell guys to stick to the movements they "feel." I love dips and do them differently for chest and triceps respectively. For pec work, I employ a technique similar to the one Vince Gironda espoused. While not "magic," it's certainly paid off for me with some size gains.
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chaos
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« Reply #6968 on: September 25, 2013, 03:57:19 PM »

Dips...not the biggest fan after two people tore their pecs within weeks of each other while dipping.
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Mr Nobody
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« Reply #6969 on: September 25, 2013, 03:59:17 PM »

Dips...not the biggest fan after two people tore their pecs within weeks of each other while dipping.
They were probably not using good form bouncing etc., dips one of the best exercises if done in good form.
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chaos
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« Reply #6970 on: September 25, 2013, 05:59:47 PM »

They were probably not using good form bouncing etc., dips one of the best exercises if done in good form.
Haven't missed them. But since we've been talking about them, I'll probably do them next chest day. Roll Eyes
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« Reply #6971 on: September 25, 2013, 06:19:46 PM »

Since starting on GB, always suggest dip's (in one form or another) as a better upper mass builder than the BB or DB bench press. Just as another of my favorites is the bent arm pullover for  upper body mass. If one has a too wide a grip or tends to drop to the extreme stretch/bottom on a dip, that may encourage a injury problem. Also bouncing at that bottom position. Just have to apply caution in the way the exercise is done. That holds true for any exercise. Either with only bwt or added weight, if not performing dips correctly, injury could occur. The bench press seems to invite injury for a lot of folks, with dips...not so much.

A "V" bar offers an excellent choice of grip/hand spacing positions, rather than the average dip station/parallel bars, for hitting the upper body. Can experiment with different hand grips; knuckles facing out, forward or even inward.  But use caution, a first, if a hand position just does not feel right for you than don't use it. Can even hit the total pec's (lower/upper) using the "V" bar, with certain hand positions. . Might do a search on Gironda and his dip training methods.

One of the better triceps mass exercises is having the elbows tight against the body and the body held in a 180 degree position, as dips are preformed. Have a training partner keeping the body almost straight up during the exercise.

Anywhere from 100 to 150lbs seem about what stronger men use in a normal dip workout. Though most can get good results with much less than that. Gymnast use bwt and also weighted vest in training. The old time BB'er Marvin Eder was the king of dips, 400+ officially recorded at one time. Might try 10X10's or 8X8's as a only movement for the chest in a workout, might surprise yourself with the results. Good Luck.

Side Bar: the secret is out, strands/springs/cables are the secret to Montague's success.

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benchmstr
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Heraclitus was right


« Reply #6972 on: September 25, 2013, 06:26:05 PM »

Haven't missed them. But since we've been talking about them, I'll probably do them next chest day. Roll Eyes
you better damnit!

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chaos
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« Reply #6973 on: September 25, 2013, 07:06:31 PM »

you better damnit!

bench
I'll be all OCD about them now. Angry
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benchmstr
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Heraclitus was right


« Reply #6974 on: September 25, 2013, 07:42:26 PM »

I'll be all OCD about them now. Angry
im gonna do them for the first time in 3 months tomorrow.....ran for the first time in 3 months yesterday.....good to be getting back in it!

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