I bet half of you didn't even lift today

[Soul Crusher]

Hey SC,are you actually doing 9 sets on clean and press with a 75 pounder and getting 10 reps on every set?

If so,that`s insanely strong with crazy endurance.

So - its like this - put the 75 lb DB on the floor.   Pick it up and press over head 10x.  Switch hands each time  - so its 5 and 5.  The DB is on the floor, just pick it up and press it overhead.  10x.   5x each arm.   

THEN - superset the upright row, lateral, or bent over raise with the lesser weight like 30's etc. 

I've done 80's, even 90's, and once 100's, but that takes too much usually to where I have nothing left for the superset. 

I usually have in my mind before I even get to the gym what rep ranges and weights I'm trying to get.  Once I get to 80+ on the DB clean and press - it feels a little sloppy honestly and I don't feel the same range of motion.   Yes can get it overhead no problem for 10 - but it doesnt feel good to where it seems im getting what I want out of it. 

If one has been lifting long enough, you can tell when you feel something working for what your goal is vs - crap reps that are sloppy and not all that useful.   

[epic is back]

Why do you press a dumbbell overhead with one arm ?

Standing ?

Some kind of functional training ?

Also Wes

Chill on the waking

You gotta save your leg mass

[Soul Crusher]

Why do you press a dumbbell overhead with one arm ?

Standing ?

Some kind of functional training ?

Also Wes

Chill on the waking

You gotta save your leg mass

Yes - pick it up and press overhead.  Simple effective movement. 

[wes]

So - its like this - put the 75 lb DB on the floor.   Pick it up and press over head 10x.  Switch hands each time  - so its 5 and 5.  The DB is on the floor, just pick it up and press it overhead.  10x.   5x each arm.   

THEN - superset the upright row, lateral, or bent over raise with the lesser weight like 30's etc. 

I've done 80's, even 90's, and once 100's, but that takes too much usually to where I have nothing left for the superset. 

I usually have in my mind before I even get to the gym what rep ranges and weights I'm trying to get.  Once I get to 80+ on the DB clean and press - it feels a little sloppy honestly and I don't feel the same range of motion.   Yes can get it overhead no problem for 10 - but it doesnt feel good to where it seems im getting what I want out of it. 

If one has been lifting long enough, you can tell when you feel something working for what your goal is vs - crap reps that are sloppy and not all that useful.   

Got ya`....that is brutal,and I know exactly what you mean about "feel" and sloppy reps,I avoid them and hardly ever use any excessive momentum unless it is a conscience thing in an exercie such as Cheat Curls but never an insane amount of sloppiness just a slight cheat to get the weight started then I let the biceps take over and always with a slow negative.

[IroNat]

So - its like this - put the 75 lb DB on the floor.   Pick it up and press over head 10x.  Switch hands each time  - so its 5 and 5.  The DB is on the floor, just pick it up and press it overhead.  10x.   5x each arm.   

THEN - superset the upright row, lateral, or bent over raise with the lesser weight like 30's etc. 

I've done 80's, even 90's, and once 100's, but that takes too much usually to where I have nothing left for the superset. 

I usually have in my mind before I even get to the gym what rep ranges and weights I'm trying to get.  Once I get to 80+ on the DB clean and press - it feels a little sloppy honestly and I don't feel the same range of motion.   Yes can get it overhead no problem for 10 - but it doesnt feel good to where it seems im getting what I want out of it. 

If one has been lifting long enough, you can tell when you feel something working for what your goal is vs - crap reps that are sloppy and not all that useful.   

So, do you pick up the dumbbell off the floor each time you press it?

[Soul Crusher]

So, do you pick up the dumbbell off the floor each time you press it?

Yup - put it on the floor - pick it up and press over head.  It takes legs, biceps, back, coordination, a little momentum, and then at the end the heavy press overhead mainly for the shoulders and upper body.   The goal is to get a compound movement, use a lot of effort, while most of the focus is the muscle intended to work that day - in this case shoulders.

Thats why the DB snatches are so effective as well.   

[IroNat]

Yup - put it on the floor - pick it up and press over head.  It takes legs, biceps, back, coordination, a little momentum, and then at the end the heavy press overhead mainly for the shoulders and upper body.   The goal is to get a compound movement, use a lot of effort, while most of the focus is the muscle intended to work that day - in this case shoulders.

Thats why the DB snatches are so effective as well.   

That's a great exercise.  Excellent for the core too.

[epic is back]

I’d be concerned about my spine

Pressing while twisting from weight being on one side

I can only press overhead now while seated

Had spinal fusion

[Soul Crusher]

I’d be concerned about my spine

Pressing while twisting from weight being on one side

I can only press overhead now while seated

Had spinal fusion

Obviously back issues like that you need to be careful. 

[epic is back]

Ive never tried floor presses with dumbbells

I think I’m going to try it

[Soul Crusher]

Ive never tried floor presses with dumbbells

I think I’m going to try it

I try to keep it as simple as possible - take a weight off the floor - and pick it up.  And then press overhead. 

Another exercise that is amazing is alternating bicep curl and overhead press w DB.   So use say 30-50 - and do a bicep curl and then overhead press - alternating.  You get a full range of motion. 

[IroNat]

The one arm clean and press is an old school lift.

They do it in the WSM although it's a clean and jerk

[Soul Crusher]

The one arm clean and press is an old school lift.

They do it in the WSM although it's a clean and jerk

Thats it. 

[epic is back]

Wsm

Is exactly what your lift reminded me of

[King Shizzo]

We all break chops here.  But seriously - its a journey not a destination.  just start somewhere - and if you stay with it, over time - the improvements happen, progress is made, etc/

Settle down, Dr. Phil.

[bhank]

Settle down, Dr. Phil.

You are not dead yet you could lift today

[ThisisOverload]

The one arm clean and press is an old school lift.

They do it in the WSM although it's a clean and jerk

We did these all the time when i trained in powerlifting.

They make your body strong as shit.

Not just for your shoulders and tris.

[Primemuscle]

Dammit,did you do the last fucking set or not ?   LOL 

Good catch! I say he did.

[Primemuscle]

I have a bench and some weights here and would like to train chest tonight but honestly I am getting a painful pump in my triceps from downhill mountain bike riding. I guess I am putting too much weight on my arms or something so looks like I really am going to take a week off from lifting and just ride the bike. My arms were more sore than my legs yesterday didn't have this issue last season maybe from lifting prior

Last summer was a year ago....you're getting old...er.

[Soul Crusher]

We did these all the time when i trained in powerlifting.

They make your body strong as shit.

Not just for your shoulders and tris.

I use these as the foundation of the shoulder day.   Than add in the usual upnright rows , laterals etc. 

The main work should be heavy compound movements.

[chaos]

LOL @ SC having to explain a DB C/P to a bunch of guys that claim to lift.

[pellius]

Dammit,did you do the last fucking set or not ?   LOL 

Mathew Dodd, an ordinary infantryman, got separated from his regiment and found himself deep in enemy territory. You would think that his primary concern would be to escape and evade his enemy. To keep as a low profile as possible as sure death would result if discovered. But not Dodd, he considered himself a soldier whose mission was to fight and defeat his enemy. So instead of hiding he would actively pursue and undermine the enemy: blowing up bridges, sniping at soldiers. It wasn't so much as a conscious decision but almost like he was just programmed to do so. But so many of his attempts were abject failures and only put him in further danger. Plan after plan, failed. But he kept at it.

“If one plan goes wrong there is need to make another, that is all. And, as for despair — there was no room for despair in Dodd’s make-up. The regiment had taught him that he must do his duty or die in the attempt; a simple enough religion fit for his simple mind. As long as there was breath in his body or a thought in his mind he must struggle on; as long as he went on trying there was no need to meditate on success or failure. The only reward for the doing of his duty would be the knowledge that his duty was being done.”

― C.S. Forester, Rifleman Dodd

So conjuring the spirit of Matthew Dodd, as I have so often in my life, I put aside this philosophizing and cry-babying and took a deep breath and trudge resolutely on. I didn't best my previous performance. I didn't even equal it. I few one rep short despite my best effort. And for the first time in my life I actually lost control of my bladder and pissed my pants. No matter. There is more to this than just trying to get big muscles and show off at the beach.

"As long as there was breath in my body or a thought in my mind I must struggle on; as long as I went on trying there was no need to meditate on success or failure. The only reward for the doing of my duty would be the knowledge that my duty was being done.”

[robcguns]

LOL @ SC having to explain a DB C/P to a bunch of guys that claim to lift.

Hahaha

[wes]

Mathew Dodd, an ordinary infantryman, got separated from his regiment and found himself deep in enemy territory. You would think that his primary concern would be to escape and evade his enemy. To keep as a low profile as possible as sure death would result if discovered. But not Dodd, he considered himself a soldier whose mission was to fight and defeat his enemy. So instead of hiding he would actively pursue and undermine the enemy: blowing up bridges, sniping at soldiers. It wasn't so much as a conscious decision but almost like he was just programmed to do so. But so many of his attempts were abject failures and only put him in further danger. Plan after plan, failed. But he kept at it.

“If one plan goes wrong there is need to make another, that is all. And, as for despair — there was no room for despair in Dodd’s make-up. The regiment had taught him that he must do his duty or die in the attempt; a simple enough religion fit for his simple mind. As long as there was breath in his body or a thought in his mind he must struggle on; as long as he went on trying there was no need to meditate on success or failure. The only reward for the doing of his duty would be the knowledge that his duty was being done.”

― C.S. Forester, Rifleman Dodd

So conjuring the spirit of Matthew Dodd, as I have so often in my life, I put aside this philosophizing and cry-babying and took a deep breath and trudge resolutely on. I didn't best my previous performance. I didn't even equal it. I few one rep short despite my best effort. And for the first time in my life I actually lost control of my bladder and pissed my pants. No matter. There is more to this than just trying to get big muscles and show off at the beach.

"As long as there was breath in my body or a thought in my mind I must struggle on; as long as I went on trying there was no need to meditate on success or failure. The only reward for the doing of my duty would be the knowledge that my duty was being done.”

My man !!

I am the same way myself.................. .pain be damned.

[Soul Crusher]

10 minute warm up  w 40lb DB

3 sets - DB Squats superset w DB incline press
3 sets - Leg Press superset w Chest Flys
3 Sets - Leg Extensions superset with low cable fly
3 Sets - Leg Curls superset w High Cable Fly

Circuit  5 x 40 sec work 20 sec rest

DB Squats w 120's
Floor DB chest press w 70's
Walking Lunges
Sorinex Roller -  Wide Pushups
Airbike

5 sets - w the Tank - banded power walk  15 yards down - and chest push out with the Tank on the way back 15 yards

20 x - Burpee & Chest Push out w the Tank

3 x push the 120lb sandbag across the basketball court.