Join date: Nov 2010
Location: Virginia, USA
Posts: 237
DoveofWar08 wrote:
SEMILE wrote:
Does anyone do DB push press on a regular basis? Were you able to improve your overhead? Doing close to 200lbs on a BB for more than doubles is getting dangerous (getting faint) and starting to bother my elbow.
Yes.
As far as DBs go, I have done them 1 handed and 2 handed.
Here is how I set them up for the 2 handed version:
Here is the one arm version:
I did them for a little while, but did not make them a staple as I ran out of DBs for the one arm version, and it became pretty damn impossible to get anything heavier than the 100s set in place for the 2 handed version.
I think they are both great variations as they will work your balance along with being a great shoulder movement in general. I am not sure how direct the carry over to the barbell push press would be as, for me anyway, the bar/DB path is a bit different. I would imagine that it is similar to DB benching versus barbell benching though. I do think they will help you with your balance, both the 1 arm and 2 arm versions.
As far as the getting faint issue, that happens. Best thing you can do is increase your lung capacity through various types of cardio(this is not that easy). Second best thing is to lock out at the bottom of the push press, and let the bar rest on you as though it were a front squat and take a few breathes. I've tried locking out at the top of a push press, and that did not go so well. As you get more experianced with near failure instances like this, they get a bit easier to control. Do make sure that you are not going to faceplant into a DB rack, a mirror or anything else that could cause damage if you do black out. This is a tip that I have forgotten a few times and have luckily not nose dived into anything.
In what way is it bothering your elbow? Do you already wear sleaves or not? If its just general joint pain and so forth, I have found blue heat and hot pink to be very effective. The elbow issue may or may not go away with the DBs.
Hope this helps.
Yeah it does. I used to do KB presses that are very close to your 1 arm version but I ran out of weights. I think I'll give them a shot with DBs. The elbow pain is just mild irritation but the kind that feels like it will only get worse if I keep pushing it. And I found your 2 DB video humorous as I fuck up getting into position whenever I try it as well.
ashylarryku wrote:Jab, how is your strength feeling now that you're back down to the lower volume with increased weight?
Honestly, strength is feeling awesome. I reckon/feel like I could get at least double the prescribed reps for most lifts if I went for the grind. I feel like I could go straight in to week 5's rep scheme... But I'm gonna stick to the plan for now, and I also enjoy the shorter time in the gym.
ashylarryku wrote:Also, I'm going to start following in Dove's footsteps and start putting a song of the day with my training. I feel we could all use some new lifting music, and I feel like I listen to a lot of different stuff that maybe not everyone has heard before.
Definitely man. This choon was on a Kai Greene vid:
Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3805
HP Mass Week 1
Lats/Biceps
A1) Thib Pulldown
4 sets X some (with a dropset)
B1) Close-Grip Pulldown
3 sets
B2) Straight-Arm Pulldown
3 sets
C1) Preacher Curls
3 sets (partials at top and bottom)
1 dropset
D1) Hammer Curls (1 second hold halfway down)
4 sets
"Hook Line And Sinner" - Texas In July
NOTES: Wow. Dropped the weight and focused on MMC. Nothing has torn/pumped my lats as much as the Thib Pulldown. Got a video of the Thib-Pulldown and preacher curls. I might throw them up, just because there was an old man staring at me the entire time I was curling lol
Join date: Nov 2007
Location: Florida, USA
Posts: 2891
5/3/1 Cycle 5 Wave 1 Day 2 - Friday 1/7/11
Deadlift
135x1x5
155x1x5
175x1x3
185x1x5
215x1x5
240x1x15 PR Fuck yeah! Hit goal reps!
Would have been nice to have a vid, felt form was ok, but a vid wouldve been great.
BBB Rack Pulls
295x1x7 PR
275x1x7
245x1x10
225x1x10
205x1x10
Focus on form. Start a little lighter.
GHR
BWx3x5
BW+10x1x5
BW+10x1x10 PR
BWx1x10 PR
Hip Ab/Adduction
Somexsome
Shrugs
Fat Bar warmup
25'sx10
45'sx10
45's+25'sx5
Regular Bar
225x1x3 (ns)
255x1x8 (s)
295x1x7 (s)
315x1x12 (s) PR
225x1x12 paused (s) PR
135x1x27 (ns)
NOTES: Went in today determined. Hit my goal reps of 15 on DL, fuck ya! Need to focus on rack pull form. GHR felt good, hurt like shit! Shrugs felt heavy. No vids again cause gym was packed, line to get in! Luckily I was in before that happened! Also taking out shrugs, too much volume.
Hit a new 10RM on chinups, 55 pounds. 2 rep PR. Sore forearms almost fucked it up.
New exercise: MacGyver face pulls. Took that rope in from the garage, tied it around the pullup bar and did a "face pull/inverted row/daddy, daddy look at me, I'm pulling a fatass rope!" hybrid. Which was hard. 8+8+5 reps or so. Doorway was a little too narrow to flare the elbows.
Devil rows, tried to do them with H4Ms narrow grip instead of my ROM-restricting wide one, but got 220x15 reps that didn't touch my torso. Nice contraction somehow though.
Curls.
Tabata front squats with 100 pounds, and no fucking rack. Not a smart move. Got 51 reps or so. (Special credit for 8 "power cleans" though) Went way too fast on the first sets. Why do I always do retartedly hard cardio shit days after donating blood? Oh wait, even mild hypoxia makes you dumber, that explains everything.
Vid shows the chins, inverted row face pulls and the damn squats. A vid notable for
1. When I put on my gloves and then realize that the touchscreen on the ipod with the tabata timer responds to heat, not touching, so I use my nose to start it.
2. When I tell that ipod to go fuck itself
3. When power cleaning the bar deteriorates to deadlift + reverse curl
But the good thing about this kind of crap is that it allows me to lift in a 20 degrees Fahrenheit garage in a T-shirt and still sweat my ass off.
Great job guys, as always. I'm glad that I can always count on that. And dove: You know how some movie characters are played so over the top that you just start laughing? You're strong enough to have the same effect. I love it!
SEMILE wrote:
Does anyone do DB push press on a regular basis? Were you able to improve your overhead? Doing close to 200lbs on a BB for more than doubles is getting dangerous (getting faint) and starting to bother my elbow.
You shouldn't really run out of oxygen after two reps. You use way more energy on two squats without fainting. There's something special about lifting the arm, don't quite remember what it is, but I could imagine that all the blood in the veins in the arms rushing down to your heart at once, making your right atrium think you have high blood pressure and signal to the hypothalamus to lower it, which it does, which makes you feel like you're gonna faint.
That didn't help at all. Do any other exercises make you feel this way?
There is a supplement called vinpocetine, very popular in these threads http://tnation.T-Nation.com/...ion_boosters_20
It makes the brain get more blood, get more glucose, produce more ATP and use more ATP. I started using it to make studying easier and more efficient, but:
I "suffer" from orthostatic hypotension (if I sit/lie down for a while and stand up, my head gets so little blood for a few seconds that I risk fainting if I don't grab something or squat down for a few seconds.) Since taking that supplement, I've never experienced that. You could give it a try. And Poliquin makes his athletes take it before training.
Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3805
hungry4more wrote:
Ashy I'd like to see a video of those Thibs-pulldowns, curious what they look like.
The video is kind of crappy, but you can see what I'm doing. It's shown very clearly in the 2nd video in the "Lats and Biceps Fatigue Loading" article.
Join date: Nov 2010
Location: Virginia, USA
Posts: 237
kakno wrote:
SEMILE wrote:
Does anyone do DB push press on a regular basis? Were you able to improve your overhead? Doing close to 200lbs on a BB for more than doubles is getting dangerous (getting faint) and starting to bother my elbow.
You shouldn't really run out of oxygen after two reps. You use way more energy on two squats without fainting. There's something special about lifting the arm, don't quite remember what it is, but I could imagine that all the blood in the veins in the arms rushing down to your heart at once, making your right atrium think you have high blood pressure and signal to the hypothalamus to lower it, which it does, which makes you feel like you're gonna faint.
That didn't help at all. Do any other exercises make you feel this way?
There is a supplement called vinpocetine, very popular in these threads http://tnation.T-Nation.com/...ion_boosters_20
It makes the brain get more blood, get more glucose, produce more ATP and use more ATP. I started using it to make studying easier and more efficient, but:
I "suffer" from orthostatic hypotension (if I sit/lie down for a while and stand up, my head gets so little blood for a few seconds that I risk fainting if I don't grab something or squat down for a few seconds.) Since taking that supplement, I've never experienced that. You could give it a try. And Poliquin makes his athletes take it before training.
Yeah... its definitely a blood pressure issue. I get tight before a lift and its fine during but as soon as I loosen, like the bottom of the press or when I take a breath, blood drops out of my head. Happens in just about everything heavy I do except squats, especially cleans, overhead, and deads. I'd rather work around medication but I'll keep that in mind.
Join date: Mar 2010
Location: Texas, USA
Posts: 1269
kakno wrote:
SEMILE wrote:
Does anyone do DB push press on a regular basis? Were you able to improve your overhead? Doing close to 200lbs on a BB for more than doubles is getting dangerous (getting faint) and starting to bother my elbow.
You shouldn't really run out of oxygen after two reps. You use way more energy on two squats without fainting. There's something special about lifting the arm, don't quite remember what it is, but I could imagine that all the blood in the veins in the arms rushing down to your heart at once, making your right atrium think you have high blood pressure and signal to the hypothalamus to lower it, which it does, which makes you feel like you're gonna faint.
That didn't help at all. Do any other exercises make you feel this way?
There is a supplement called vinpocetine, very popular in these threads http://tnation.T-Nation.com/...ion_boosters_20
It makes the brain get more blood, get more glucose, produce more ATP and use more ATP. I started using it to make studying easier and more efficient, but:
I "suffer" from orthostatic hypotension (if I sit/lie down for a while and stand up, my head gets so little blood for a few seconds that I risk fainting if I don't grab something or squat down for a few seconds.) Since taking that supplement, I've never experienced that. You could give it a try. And Poliquin makes his athletes take it before training.
Nice write up, I had never heard of any of this. I will be looking into this vinpocetine then.
Join date: Jan 2008
Location: Missouri, USA
Posts: 4575
Rack pulls
165x5
205x5
245x5
265x5
330x5 was supposed to be 310 but I miss read my sheet.
350x10
Good Mornings
95x4x15
Kroc rows
110x4x10
preacher curls
4x15
Still having a bit of stomach issue, I feel fine but the thought of food for the most part turns my stomach so I haven't really eaten properly for days.
Join date: Aug 2004
Location: Minnesota, USA
Posts: 501
Thanks for the tips on deadlifting everyone. I'll hammer those hamstrings hard, and also work on the other assistance muscles -- if they can be called that, since so much of the body is involved!
Been doing my own thing this week, probably write my own hybrid type progam.
TUESDAY
=======
Deadlift
185 x 3
230 x 3
260 x 3
275 x 3 305 x 3 PR!!!!
Neutral-Grip Chins
BW x 3
10 x 3
15 x 2
15 x 2
DB Rows
55 x 3
70 x 3
75 x 3 80 x 3 Do these count as PRs? If so, PR! 90 x 3 PR again!
Shrugs
135 x 5
185 x 5
225 x 4
Rear Delt Machine
20 x 40
WEDNESDAY
=========
Bench Press
115 x 3
145 x 5
165 x 5
175 x 5
195 x 5
205 x 2
First time repping out some bench work in quite time. Shoulder was a-okay!
Incline Bench
105 x 3
135 x 3
150 x 3
160 x 3
175 x 3
BB Curls
50 x 5
60 x 5
70 x 5
75 x 5
DB Hammers
35 x 6
40 x 6
45 x 3
FRIDAY
======
Squats
185 x 3
230 x 3
260 x 3
275 x 3 305 x 3 PR
Romanian DL
115 x 3
140 x 3
160 x 3
170 x 3
185 x 3
Leg Press
2PPS/180 x 6
3PPS/270 x 6
4PPS/360 x 6
5PPS/450 x 6
SEMILE wrote:
Yeah... its definitely a blood pressure issue. I get tight before a lift and its fine during but as soon as I loosen, like the bottom of the press or when I take a breath, blood drops out of my head. Happens in just about everything heavy I do except squats, especially cleans, overhead, and deads. I'd rather work around medication but I'll keep that in mind.
I understand, do that. But just to clarify, I don't see it as any more of a medication than creatine. Both make me a few per cent better, only have good "side effects" and don't cost much.
Dove vouched for db push presses. Standing or especially seated overhead presses should also have carryover without making you faint. You have a lot of alternatives, so not using an exercise that doesn't work well for you is no crime.
Coffee, drinking more (anything will work) pre/during your workout, salt, stimulants and standing immersed in water while lifting should all help a little with temporarily increasing your blood pressure. Some of Dove's music should also work.
Military presses: 11x110 pounds, 1 rep PR, then 8x99 pounds.
DB floor presses: Worked up to failure. Then delts and triceps isolation.
Join date: Nov 2007
Location: North Carolina, USA
Posts: 6299
Hamstrings are DEFINITELY coming along visibly, very happy with how fast I'm starting to see cuts come in now that I've been focusing on them more.
Wasn't feeling explosive enough off the ground for a 685 pull today, probably because quads are still sore from a couple days ago. BUT that didn't stop me from a PR:
Sumo Deadlifts:
640x3 +5 lbs PR
Good Mornings (first time doing this in probably 4 or so months, not bad considering):
315x5
335x3
Seated Hamstring Curls
115x10
130x10
145x10
Lying hamstring curls
somethingxsomething for a couple sets
Join date: Oct 2009
Location: Florida, USA
Posts: 1377
Did shoulders/upper back hard for the first time in a few weeks, been busy with moving and the holidays.
Don't recall everything but top sets:
DB Shoulder Press
65 x 6 x 2
Wide grip pullups
+45 lb x 10 x 2
Savicka Press
135 lb x 1
135 lb x 0
Kroc
95 lb x 5 each side
then was wondering about the bigger weights so gave it a go
115 lb x 3 left
115 lb x 1 then 2 on right, had to stop and rechalk
Close grip Chin-ups
17
Upper back and neck is sore as shit today.
Today I did squats, still working on box squatting to perfect my depth, did 3 285 singles then did 185 for 10.
Join date: Dec 2008
Location: Montana, USA
Posts: 3459
Arm training: Low rest periods throughout, 30-60 seconds on the first 2 exercises and pretty much back to back from there on out.
Close grip bp:135*15,135*15,225*10,225*6 These are really uncomfortable on my shoulders so i don't do these very often for this reason.
Barbell curls:65*10,85*10,125*5,125*3
Superset of seated french press:50*15,70*12,90*12,110*12
And db curls:30*15,40*10,50*8,60*5(form was a bit sloppy on this set though)
Superset of preacher cable curls:40*15,50*12,60*9,70*5
And overhead rope extensions:85*20,115*15,145*12,175*12
Done, pumped and feeling like a beast the task was accomplished and the sun is shinning brightly. Everything went pretty good except that the darn neck and trap area on my left side is really tight.
here's a song i haven't heard for awhile. Kinda like some of the old school stuff.
Join date: Dec 2008
Location: Montana, USA
Posts: 3459
DoveofWar08 wrote:
kakno wrote:
SEMILE wrote:
Does anyone do DB push press on a regular basis? Were you able to improve your overhead? Doing close to 200lbs on a BB for more than doubles is getting dangerous (getting faint) and starting to bother my elbow.
You shouldn't really run out of oxygen after two reps. You use way more energy on two squats without fainting. There's something special about lifting the arm, don't quite remember what it is, but I could imagine that all the blood in the veins in the arms rushing down to your heart at once, making your right atrium think you have high blood pressure and signal to the hypothalamus to lower it, which it does, which makes you feel like you're gonna faint.
That didn't help at all. Do any other exercises make you feel this way?
There is a supplement called vinpocetine, very popular in these threads http://tnation.T-Nation.com/...ion_boosters_20
It makes the brain get more blood, get more glucose, produce more ATP and use more ATP. I started using it to make studying easier and more efficient, but:
I "suffer" from orthostatic hypotension (if I sit/lie down for a while and stand up, my head gets so little blood for a few seconds that I risk fainting if I don't grab something or squat down for a few seconds.) Since taking that supplement, I've never experienced that. You could give it a try. And Poliquin makes his athletes take it before training.
Nice write up, I had never heard of any of this. I will be looking into this vinpocetine then.
I will second what kakno is saying. It works really well, although i use the racetrams. My brain definitely functions much better for tests and training. I just use it mainly during school and periods where i need to have much better than normal focus. I will be getting vinpocetine for the entire spring semester though.
