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Started By
Message
re: Daily Strength Check-In
Posted on 3/21/24 at 7:03 pm to iwyLSUiwy
Posted on 3/21/24 at 7:03 pm to iwyLSUiwy
So this is nothing ground breaking, but it’s helped me immensely to avoid shoulder pain on bench.
Before this it’s a good idea to use that pvc pipe to do some shoulder stretches. Some banded pull aparts too.
1. Sit on the bench and reach down to the floor stretching your shoulders to the front. I’ll usually do a few arm circles when I sit back up.
2. Lay on the bench and get your torso and legs into the position you’ll lift from.
3. Reach your hands back and grab the bar that connects the posts (supports the upper end of the bench that you’re laying on). So your hands are in a similar position to that which you’d start a behind the neck press from.
4. While in this position really stretch the shoulders, focusing on digging your scapulas into the bench and squeezing them together. You’ll arch your back a bit too. I’ll kind of rock back and forth a little to make sure I’m really balanced on the bench.
5. Now, maintaining that bedded down into the bench feel reach up and grab the bar.
6. Squeeze the bar tightly. This helps me really focus on keeping all my involved muscles tight.
7. Take a big breath, filling up so that your stomach protrudes and arch your back more simultaneously.
8. Unrack the weight and do your set.
I do this for every set and it’s really helped my shoulder. It’s also nice to have a routine to prime myself before each lift.
Good luck.
Before this it’s a good idea to use that pvc pipe to do some shoulder stretches. Some banded pull aparts too.
1. Sit on the bench and reach down to the floor stretching your shoulders to the front. I’ll usually do a few arm circles when I sit back up.
2. Lay on the bench and get your torso and legs into the position you’ll lift from.
3. Reach your hands back and grab the bar that connects the posts (supports the upper end of the bench that you’re laying on). So your hands are in a similar position to that which you’d start a behind the neck press from.
4. While in this position really stretch the shoulders, focusing on digging your scapulas into the bench and squeezing them together. You’ll arch your back a bit too. I’ll kind of rock back and forth a little to make sure I’m really balanced on the bench.
5. Now, maintaining that bedded down into the bench feel reach up and grab the bar.
6. Squeeze the bar tightly. This helps me really focus on keeping all my involved muscles tight.
7. Take a big breath, filling up so that your stomach protrudes and arch your back more simultaneously.
8. Unrack the weight and do your set.
I do this for every set and it’s really helped my shoulder. It’s also nice to have a routine to prime myself before each lift.
Good luck.
This post was edited on 3/21/24 at 7:08 pm
Posted on 3/25/24 at 12:02 pm to HVAU
W9 D4:
Had out of town gigs so I missed my Friday workout. I’ll have to drop a day this week to get back to my schedule.
Bench 3x3x235, 1x245, 1x265, 20x135
Smith Machine lunges 3x10x125 each leg
Preacher curls 3x10x85, 95, 105 2x5x105
Triceps ext 3x10x75, 85, 95 2x5x95
AB curls 2x10x75, 1x12x75
BW dips 3x8
Weights felt fine, but I was dragging the whole time. The trip out of town left me low on rest.
Had out of town gigs so I missed my Friday workout. I’ll have to drop a day this week to get back to my schedule.
Bench 3x3x235, 1x245, 1x265, 20x135
Smith Machine lunges 3x10x125 each leg
Preacher curls 3x10x85, 95, 105 2x5x105
Triceps ext 3x10x75, 85, 95 2x5x95
AB curls 2x10x75, 1x12x75
BW dips 3x8
Weights felt fine, but I was dragging the whole time. The trip out of town left me low on rest.
Posted on 3/25/24 at 12:30 pm to HVAU
Will definitely do that stretch next chest day Thanks
Saturday:
Quick arm workout.
DB curls: 1x8x25. 2x8x30. 1x6x35
Overhead DB Extension (single arm): 2x8x20. 2x8x25
ISO Preacher Curls: 2x8x25. 2x8x30
Seated DB Tricep Extension: 1x8x50. 1x8x55. 2x8x60
Cable Curls: 1x8x55. 1x8x60. 2x8x65
Cable Tricep Rope Pulldown: 4x8x?. Only workout my shoulder bothered me on. Shoulder popped with each pullldown. That's the first time it's been popping. I honestly should probably go see the doctor.
Reverse (palms down) Cable Curls: 4x8x?. Need to do a better job of keeping up with my weight on cables so I can keep up with gains.
Machine Seated Dips/Pushdown: 4x8x135
Was in and out in less that an hour.
Saturday:
Quick arm workout.
DB curls: 1x8x25. 2x8x30. 1x6x35
Overhead DB Extension (single arm): 2x8x20. 2x8x25
ISO Preacher Curls: 2x8x25. 2x8x30
Seated DB Tricep Extension: 1x8x50. 1x8x55. 2x8x60
Cable Curls: 1x8x55. 1x8x60. 2x8x65
Cable Tricep Rope Pulldown: 4x8x?. Only workout my shoulder bothered me on. Shoulder popped with each pullldown. That's the first time it's been popping. I honestly should probably go see the doctor.
Reverse (palms down) Cable Curls: 4x8x?. Need to do a better job of keeping up with my weight on cables so I can keep up with gains.
Machine Seated Dips/Pushdown: 4x8x135
Was in and out in less that an hour.
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