This is such a great movement. Why? It hits both the upper back and triceps at the same time. Think about that.... upper back is usually worked with pulling, and tris with pushing, but this exercise accomplishes both.
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Evolution
- Thread starter omerta2010
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omerta2010
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I never knew that's what it was called. I always throught of that as more of a warmup exercise.
JD I used to always feel it more in the lats,
but then again lats are upper back 
I'm an idiot sometimes.Well no lats arent really upper back .. they are pretty much your entire back 
This is my staple exercise and trust me that they build the back better than anything!
Its going to be wicked for your core too. If you go to heavy and dont use your core you will be thrown back. Holy I sound like the core queen
This is my staple exercise and trust me that they build the back better than anything!
Its going to be wicked for your core too. If you go to heavy and dont use your core you will be thrown back. Holy I sound like the core queen
omerta2010
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Well no lats arent really upper back .. they are pretty much your entire back
This is my staple exercise and trust me that they build the back better than anything!
Its going to be wicked for your core too. If you go to heavy and dont use your core you will be thrown back. Holy I sound like the core queen
I'd rather think of you as the anatomy queen.
Sometimes you can be so literal. 
We had always called these stif arm pulldowns **shrug** sometimes gotta make shit up if you don't know what it's really called.
I used and will use it as transitional exercise finishing back and into tri's. Since I always do back and tri's same day.
My back staple is the deads, they make everything better. kinda like bacon
omerta2010
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omerta2010
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I wish every day at the gym was like today.
Has anybody else had one of those days that when you get to the gym everything goes as planned, the mind muscle connection is almost like seeing the muscle working, and just that overall feeling that things are going great.
For me ones that feel this "right" are so few and far between that I have to take notice. I mean yes the gym is my own little world every day I go, and I appreciate the ability to go and work the way I do, but today was just different.
Also I know since Jenny helped me on some core stuff I talk about it alot in here, but that's more for myself because it helps me to stay focused on it, so hope I'm not boring anybody.
Has anybody else had one of those days that when you get to the gym everything goes as planned, the mind muscle connection is almost like seeing the muscle working, and just that overall feeling that things are going great.
For me ones that feel this "right" are so few and far between that I have to take notice. I mean yes the gym is my own little world every day I go, and I appreciate the ability to go and work the way I do, but today was just different.
Also I know since Jenny helped me on some core stuff I talk about it alot in here, but that's more for myself because it helps me to stay focused on it, so hope I'm not boring anybody.
omerta2010
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The workout:
Reverse Grip Barbell Rows:
135x10
185x7
185x6
Deads (2 warmup sets didn't log)
275x5
275x5
275x5
275x5
275x5
Single Arm Dumbell Row:
65x8
65x7
65x6
Stiff arm Pressdowns:
110x10
120x6
120x6
120x6
Rope Pressdowns:
120x8
120x7
120x6
120x6
Reverse Grip Pressdowns:
90x10
100x7
100x7
I can really see how the core work in paying off. Even though I left a lot on the table on the deads I made it through this whole thing without even a twitch or tingle down the leg or in the discs which may be why I felt this was the best day at the gym since I've come back.
Reverse Grip Barbell Rows:
135x10
185x7
185x6
Deads (2 warmup sets didn't log)
275x5
275x5
275x5
275x5
275x5
Single Arm Dumbell Row:
65x8
65x7
65x6
Stiff arm Pressdowns:
110x10
120x6
120x6
120x6
Rope Pressdowns:
120x8
120x7
120x6
120x6
Reverse Grip Pressdowns:
90x10
100x7
100x7
I can really see how the core work in paying off. Even though I left a lot on the table on the deads I made it through this whole thing without even a twitch or tingle down the leg or in the discs which may be why I felt this was the best day at the gym since I've come back.
Nice Deads!
omerta2010
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Thanks JD. After I started going on my own I learned to really really like them.
I'd rather think of you as the anatomy queen.
We had always called these stif arm pulldowns **shrug** sometimes gotta make shit up if you don't know what it's really called.
I used and will use it as transitional exercise finishing back and into tri's. Since I always do back and tri's same day.
My back staple is the deads, they make everything better. kinda like bacon
Anatomy queen works too
Yes everyone calls exercises something different .. same diff!
BACON .. DID YOU SAY BACON!!!???
And your prize is:
hahaha
Sweet prize !!
I know just what you mean .. as I sit here in my bed and my butt and hams are still screaming at me
LOVE IT !! YOUR NOT BORING anyone talking about the core .. more people should focus on it .. so keep givin'er !!
Mmmmmm..... bacon
omerta2010
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omerta2010
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So today was Experiment Day:
Overhead Barbell Press: (Should have seen the looks the trainer was giving me, since it was my first time ever doing these I figured I'd do them in the squat rack/cage. Funny part is at lockout the bar is only about 2 inches from the top.
) I have to admit they flet good and the motion didn't bother my shoulder as I expect it to.
8x95
6x115
6x115
6x95
Corner Presses: (everybody looked at me weird on this one) (weight doesn't include the bar)
6x90
6x90
6x70
Then just slow 10 second reps on barbell shrugs:
225x10
225x10
225x10
woke up late so had to hit the showers after these, was pretty fun doing some new stuff.
I'm trying to figure out what I should add next time. Thinking maybe bent over laterals for the rear delts, we don't have a pec dec to sit in backwards so that's out.
Any other suggestions for shoulders, I just worry about making sure I hit all 3 heads.
Oh yeah and the overhead was without a weightbelt, and no back pain. So credit the core again.
Overhead Barbell Press: (Should have seen the looks the trainer was giving me, since it was my first time ever doing these I figured I'd do them in the squat rack/cage. Funny part is at lockout the bar is only about 2 inches from the top.
) I have to admit they flet good and the motion didn't bother my shoulder as I expect it to.8x95
6x115
6x115
6x95
Corner Presses: (everybody looked at me weird on this one) (weight doesn't include the bar)
6x90
6x90
6x70
Then just slow 10 second reps on barbell shrugs:
225x10
225x10
225x10
woke up late so had to hit the showers after these, was pretty fun doing some new stuff.
I'm trying to figure out what I should add next time. Thinking maybe bent over laterals for the rear delts, we don't have a pec dec to sit in backwards so that's out.
Any other suggestions for shoulders, I just worry about making sure I hit all 3 heads.
Oh yeah and the overhead was without a weightbelt, and no back pain. So credit the core again.
omerta2010
Registered
Song of the day:
| YouTube Video | |
So today was Experiment Day:
Overhead Barbell Press: (Should have seen the looks the trainer was giving me, since it was my first time ever doing these I figured I'd do them in the squat rack/cage. Funny part is at lockout the bar is only about 2 inches from the top.
8x95
6x115
6x115
6x95
Corner Presses: (everybody looked at me weird on this one) (weight doesn't include the bar)
6x90
6x90
6x70
Then just slow 10 second reps on barbell shrugs:
225x10
225x10
225x10
woke up late so had to hit the showers after these, was pretty fun doing some new stuff.
I'm trying to figure out what I should add next time. Thinking maybe bent over laterals for the rear delts, we don't have a pec dec to sit in backwards so that's out.
Any other suggestions for shoulders, I just worry about making sure I hit all 3 heads.
Oh yeah and the overhead was without a weightbelt, and no back pain. So credit the core again.
Hey O . Give the overhead smith presses a try while your on your knees next time .. its old school but I love it !!
Those are some serious numbers on your corner presses. Everyone was watching you because your a friggin machine !! HOLY MOTHER WE NEED PICS !!
I love doing cable rears : YouTube - Cable Rear Deltoid Flys
Try Laying Incline Laterals = WICKED !!
This is what I would suggest:
- Kneeling Overhead Smith Presses: 5x5
- Corner Presses: 8 x 3
- Laying Incline Laterals: 8 x 3
- Cable Rear Delt Flyes: 8 x 3
Then do calves ... because you make me do them everyday
omerta2010
Registered
These always hurt my shoulder but I try them every once in a while.
These do rule and have been doing them forever, guess I'll keep them in.Try Laying Incline Laterals = WICKED !!
So you think I should be doing 2 things for rear delts?
Then do calves ... because you make me do them everyday
Sounds like we need a friendly challenge. But how are we going to measure progress and what's the prize.
I have GOT to try these corner presses!
omerta2010
Registered
They feel really weird at first. I did about 3 warmup sets to get used to the leaning into it a bit and balancing while doing the reps.
Shoulders did get sore the next day so it definately did work the muscles, and at the same time and best of all I only had soreness in the shoulder not the pinching I usually get from the normal overhead presses.
Give it a shot as long as your gym doesn't complain about you jamming a bar into the corner.
omerta2010
Registered
Incline DB:
45x8, 65x5, 65x5, 60x5
Hammer Flat:
180x5, 200x4, 200x3, 180x5
Hammer Decline:
230x5, 230x4, 210x6
Dumbell Hammer Curls:
50x5, 55x4, 55x4, 55x4
Preacher Curls:
70x5, 80x5, 90x2, 80x3
45x8, 65x5, 65x5, 60x5
Hammer Flat:
180x5, 200x4, 200x3, 180x5
Hammer Decline:
230x5, 230x4, 210x6
Dumbell Hammer Curls:
50x5, 55x4, 55x4, 55x4
Preacher Curls:
70x5, 80x5, 90x2, 80x3
omerta2010
Registered
I just couldn't get the form right on the barbell hacks, so I put those to the side and did squats.
Suprising to me no back pain or tightness, once again thanks to Jenny for the core excercises.
Squats:
180x6, 230x5, 230x5, 230x5, 230x5, 230x5
SLDL:
95x8, 145x6, 155x6, 155x6
Seated Calf Raises (just for jenny) went with 5 second reps, try to get the intensity without the heavy weight.
135x15, 135x12, 135x13, 135x10, 135x10
Ran out of time since worked late last night. But at least didn't skip leg day this week
Doing the slow reps I noticed that they start to crap around the 10th rep every set.
Suprising to me no back pain or tightness, once again thanks to Jenny for the core excercises.
Squats:
180x6, 230x5, 230x5, 230x5, 230x5, 230x5
SLDL:
95x8, 145x6, 155x6, 155x6
Seated Calf Raises (just for jenny) went with 5 second reps, try to get the intensity without the heavy weight.
135x15, 135x12, 135x13, 135x10, 135x10
Ran out of time since worked late last night. But at least didn't skip leg day this week
Doing the slow reps I noticed that they start to crap around the 10th rep every set.
omerta2010
Registered
What up dawg? ... and I don't mean our goldens, lol
Good looking workouts!
Good looking workouts!
omerta2010
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You must be feeling better dawg
Had a couple test servers that blew out when our shitty power went out 2 days in a row. Turns out people weren't testing anymore so had to put in some late ones and rebuild them.
I've been reading up on the 5/3/1 and the Stronglift 5x5 and trying to decide which would be better for me at this stage since I'm still concentrating heavily on the core stuff.
Last couple days that's all I've been doing, but at least it's better than nothing.
Had a couple test servers that blew out when our shitty power went out 2 days in a row. Turns out people weren't testing anymore so had to put in some late ones and rebuild them.
I've been reading up on the 5/3/1 and the Stronglift 5x5 and trying to decide which would be better for me at this stage since I'm still concentrating heavily on the core stuff.
Last couple days that's all I've been doing, but at least it's better than nothing.
I am.... let me know.
omerta2010
Registered
Hammer Flat:
180x8, 210x3, 210x2, 160x5
Hammer Incline:
180x4, 160x4, 160x5
Dumbell Hammer Curls:
60x4, 55x4, 55x4, 45x6
Preacher Curls:
80x6, 90x3, 90x2, 80x5
Wanted to get some cardio in so 15 minutes step mill, speed interval level 7
180x8, 210x3, 210x2, 160x5
Hammer Incline:
180x4, 160x4, 160x5
Dumbell Hammer Curls:
60x4, 55x4, 55x4, 45x6
Preacher Curls:
80x6, 90x3, 90x2, 80x5
Wanted to get some cardio in so 15 minutes step mill, speed interval level 7
Nice!
omerta2010
Registered
I need to find a god damn program. Feels to unorganized just throwing it together when I get in the gym, or even just thinking it up the night before.
Gonna finish out the week and then until the middle of oct or nov. play around with figuring out exercies I want to do with the 5/3/1. You know play around with the mix and see what feels like a balanced workout. I'll put up my idea's here of course and be open to suggestions and comments.
Gonna finish out the week and then until the middle of oct or nov. play around with figuring out exercies I want to do with the 5/3/1. You know play around with the mix and see what feels like a balanced workout. I'll put up my idea's here of course and be open to suggestions and comments.
omerta2010
Registered
Today:
Barbell Squats:
2 warmup sets
275x5
275x3
245x5
245x5
245x5
SLDL:
135x8
155x8
165x6
And just for Jenny:
Calf Raises on the Hack Squat Machine: temp of Explode up, hold 2 sec, 2 sec negative
450x20, 450x15, 450x15, 450x15, 500x13 (Major cramping up but felt good)
Barbell Squats:
2 warmup sets
275x5
275x3
245x5
245x5
245x5
SLDL:
135x8
155x8
165x6
And just for Jenny:
Calf Raises on the Hack Squat Machine: temp of Explode up, hold 2 sec, 2 sec negative
450x20, 450x15, 450x15, 450x15, 500x13 (Major cramping up but felt good)
Nice squats!
I will have to try those calf raises on the hack.
I will have to try those calf raises on the hack.
