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Old 05-24-2013, 02:29 PM   #81
M3Inline6
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Originally Posted by bostonsc4 View Post
You got it boss. I remember a while back m3 posted a video of himself seated military BB pressing the Titanic and he came down to the top of his head and back up, so that's just what I've always done.
They are different movements as far as I'm concerned.


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Originally Posted by dabears View Post
I remember that video, I'm sure he can comment but I think he was going for a massive 2-3RM and would face a possible shoulder injury going lower @ that weight. (or the titanic as you said )

from a shoulder development standpoint my personal opinion would be to do the full ROM, with a weight you feel comfortable with given your injury... it would help rehab it I think

edit: make sure your form is legit too, shoulders back etc.
Yeah, it was just a 3 rep max on that attempt. As far as shoulder development is concerned, I think what needs to be done depends on what type of development you're trying to accomplish. What I do for outright strength is different than what I would do for aesthetics.


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Originally Posted by DylloS View Post
I've seen plenty of people do it both ways and get great results. IMO the better way is full ROM. Some people can get away with things others can't and still see good results.
What exactly are you implying here? It almost sounds like you're saying, in a nutshell, that "the standard MP is less effective (..or worse from a form standpoint) than the Push Press type of movement, and that some people can get away with the less effective/worse form movement and see results." If that's what you're asserting, you're totally off.


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Leg Day: M3i6's challenge in mind

I'm not sure what made others feel unstable at this weight but my trusty cross arm grip worked just fine and I never once felt unsteady or stable. I went ass to grass on every rep at every weight, it all felt fine to me.
There will come a day......


....mark my words.

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Old 05-24-2013, 03:58 PM   #82
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Go watch some of Ct Fletcher's videos on YouTube. These dudes have some of the most questionable form you'll see and they are absolutely monsters. They can get away with it apparently. I don't think I could and wouldn't tell OP to compromise form for high weights either.

All I'm implying is that a deeper press will work more muscles just like a deeper squat, bench press, pull up etc.

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Old 05-24-2013, 04:04 PM   #83
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would you guys consider going to top of eyes on a press similar to going halfway to chest on a bench press?
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Old 05-24-2013, 04:06 PM   #84
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Originally Posted by DylloS View Post
Go watch some of Ct Fletcher's videos on YouTube. These dudes have some of the most questionable form you'll see and they are absolutely monsters. They can get away with it apparently. I don't think I could and wouldn't tell OP to compromise form for high weights either.

All I'm implying is that a deeper press will work more muscles just like a deeper squat, bench press, pull up etc.

Ever ask yourself WHY they are monsters??? I rarely buy the "get away with it arguments".....especially because they get tossed at me all the time. It's annoying because it totally discounts the amount of work I put in at the gym to maintain my physique.
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Old 05-24-2013, 04:09 PM   #85
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would you guys consider going to top of eyes on a press similar to going halfway to chest on a bench press?

Not necessarily. I follow the fulcrum/path of my arm's travel. At 90 degrees (..or slightly lower) is where I stop. Even if I arched my back/implemented as much thoracic extension as possible (..which I already do), the bar still will not touch my chest even below 90 degrees. Trying to touch my chest is just asking for injury. There is no need for me to risk anything more for diminishing returns. It hasn't stopped me from putting on appreciable muscle and building gobs of strength. The guys who can most easily bring the bar to their chests on a bench press are the guys with very thick/broad upper bodies; majority of the rest just bench incorrectly.

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Old 05-24-2013, 04:12 PM   #86
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Going deep is good depending on the exercises. I injured my shoulders few years ago because I was going all the way down on behind head presses. A trainer corrected my form to go only to parallel on behind head presses. Fixed my shoulder issue.

For the regular press, it all depends on your goals. Isolation, strength, size, etc.... For DB seated presses, I go just a bit below parallel, with standing BB OHPs I go all the way down.
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Old 05-24-2013, 04:36 PM   #87
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Originally Posted by M3Inline6 View Post
Not necessarily. I follow the fulcrum/path of my arm's travel. At 90 degrees (..or slightly lower) is where I stop. Even if I arched my back/implemented as much thoracic extension as possible (..which I already do), the bar still will not touch my chest even below 90 degrees. Trying to touch my chest is just asking for injury. There is no need for me to risk anything more for diminishing returns. It hasn't stopped me from putting on appreciable muscle and building gobs of strength. The guys who can most easily bring the bar to their chests on a bench press are the guys with very thick/broad upper bodies; majority of the rest just bench incorrectly.
interesting... I'm 6'0 with longish limbs and I try and touch my chest. I was getting shoulder pain with my flared elbows before, but now it doesn't cause me any discomfort (at my less than stellar 185 anyways) by keeping elbows tucked and touching at the lower pec. My back is completely arched. Checking my form at my desk, my elbows are past my lats. Is this bad?
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Old 05-24-2013, 05:33 PM   #88
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interesting... I'm 6'0 with longish limbs and I try and touch my chest. I was getting shoulder pain with my flared elbows before, but now it doesn't cause me any discomfort (at my less than stellar 185 anyways) by keeping elbows tucked and touching at the lower pec. My back is completely arched. Checking my form at my desk, my elbows are past my lats. Is this bad?
I can totally relate to the arching of the back... It's real easy to arch backwards and start recruiting your upper chest to get the bar up. Before you know it you're doing a standing incline bench press lmao.

As far as your elbows go, I would think that the Only way to avoid that is to flare your elbows out, which doesn't make sense either. I think you're okay tucking those elbows in close and coming down deep.
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Old 05-24-2013, 06:25 PM   #89
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interesting... I'm 6'0 with longish limbs and I try and touch my chest. I was getting shoulder pain with my flared elbows before, but now it doesn't cause me any discomfort (at my less than stellar 185 anyways) by keeping elbows tucked and touching at the lower pec. My back is completely arched. Checking my form at my desk, my elbows are past my lats. Is this bad?
I'd actually have to see a video of you bench pressing from the side to really give a thorough critic. I'd have to assess your position from your feet all the way up the chain to state whether or not I think it's "bad". Your limbs are different than mine, so it might be well within the normal parameters of what we'd deem "good form" to be. With proper thoracic extension, elbows corrected and paused between the eccentric/concentric portions of that particular lift, my elbows are about equal with my lats and I STILL have about 3" between my lower pec/sternum and the bar. I'll video tape a few reps of me from the front/back/side while on the BP using 135 lbs. to illustrate the pattern of travel for my body.

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Old 05-24-2013, 06:40 PM   #90
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yeah ive been meaning to get a squat and bench video up on here for critiquing, the deadlift one was very helpful
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Old 05-27-2013, 12:44 PM   #91
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Chest Day: warm up,

Flat BB: bar x 10, 95x5, 135x5 205x1 (new PR) 185x2, 165x3x5, 135x8x4
Flat DB: 40x8, 50x8, 60x8, 35x12
Incline DB: 35x8x4
Pec Fly: 4x12 @ 65lb

100 sit ups


I felt fantastic and went for a new 1RM at 205, and I got it, but I'm a little hesitant to claim I got a full rep because I took the bar off slow, lowered it down slow with good elbow angle, tapped my chest with the BB, then slowly came up and a spotter had to finger tip me out of the initial 3-4" off my chest then I took the rest. So I don't think I'll credit myself with it yet. Otherwise it was a great day.
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Old 05-27-2013, 12:46 PM   #92
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your volume on barbell is pretty low in the heavy ranges dude, why are you doing so much 1RM work?
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Old 05-27-2013, 01:02 PM   #93
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your volume on barbell is pretty low in the heavy ranges dude, why are you doing so much 1RM work?
I was thinking that today when I was done, I was absolutely spent and felt like I haven't done a whole lot. I think its because I noticed strength gains and just wanted to see what I was capable of, and got carried away with it.

Next week's chest day is going to much different.
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Old 05-27-2013, 01:20 PM   #94
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thats all good

i was just curious, you have tons of volume in the lower range of weights but if you are trying to grow 1-3 rep ranges in your "intensity wheelhouse" aren't going to do much for you in the growing area... someone can correct me if I'm wrong
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Old 05-27-2013, 01:25 PM   #95
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Quote:
Originally Posted by dabears View Post
thats all good

i was just curious, you have tons of volume in the lower range of weights but if you are trying to grow 1-3 rep ranges in your "intensity wheelhouse" aren't going to do much for you in the growing area... someone can correct me if I'm wrong
That's fairly correct. Low range/heavy weight is primarily for power development. If he wants hypertrophy, he's going to need more volume in the moderate or heavy weight range, generally speaking.


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Old 05-28-2013, 01:34 PM   #96
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Back Day:

Deadlift: Bar x 10, 95x5, 135x5, 135x5, 185x8x4135x10
BB Row: Bar x 10, 95 x 10, 115 x 8
BB Landmines: Not sure of the real name for this, but I straddle a BB locked into a corner of a wall and row it up into my stomach. 45lb plate x 8, 45+25lb x 8, 45+25+10 x 8,
Seated Rows: 60 x 12, 70 x 10, 80 x 10, 100 x 5, 70 x 8, 40 x 15
Lat Pulldowns: 70lb x 8 x 4
Pull-Ups: Body weight x 5 reps x 4 sets

100 Crunches in 2 sets

I was trying to keep in mind the critique of yesterday's workout and not spend so much time on 1-3 rep range weight and waste all my energy there. I was absolutely spent for most of the workout after the deadlifting, I really gave that my all. I hate my gym more and more sometimes, we don't have a traditional pullup bar, all we have is the assisted pullup / dip station and it just doesn't feel right. Plus the grips are rubber up top and they twist in your hands and I feel like I could honestly rep out 10+ strict pull ups if I had foam grips like I did at school when I posted this:


I'm struggling at 5-7 right now because of the lack of grip.
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Old 05-30-2013, 01:55 PM   #97
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Shoulder Day again:


Seated DB Military Press: 40 x 8, 50x5, 60x5, 50 x 8, 40 x 10
Standing BB press: brought the bar to my chest today, bar x 10, 65x8x4, 75x5x3, 65x8
Reverse Pec Flies Machine: 4 x 10, @ 65lb
Lat Pulldown Behind the head: 4 x 10 @ 70lb
DB Shrug: 35lb x 12 for 5 sets
BB Shrug: 135 x 8, 185 x 5 x 5, 135 x 12
Lateral Raises and Front Raises 1 set till failure with 15's

DONE, time to go do a bunch of cardio
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Old 06-01-2013, 06:07 PM   #98
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Off day from lifting, heading out to do an easy 7 miles. Its unbelievably humid right now during a heat wave so I'll expect to weigh about 2-3 pounds less in about an hour and a half.
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Old 06-01-2013, 06:47 PM   #99
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Yea it was hot today! keep it up man
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Old 06-02-2013, 12:00 PM   #100
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Its a tough realization that all the running and cardio I'm doing preparing for basic is taking away strength for me, or maybe not "Strength" but overall energy and explosive movements. That 7 miles yesterday made my chest day feel like hell.


Not going to list everything out cause its the same every week, but basically everything just felt very heavy. Got 2 reps of 185 which was a little disappointing then I stayed in the higher rep range for intensity to keep my volume up. Did like 5 x5 of 155 and 4 x 8 of 135 etc.


What a "meh" workout today was
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