do french curls on the ground, you'll use more wt..
yes do those external rotations
Dave's workout
Moderators: Boss Man, cassiegose
Skullcrushers, Headcavers, French pesses, Lying French Tricep Press, are definitely better done with an E-z Bar, and on a Bench too.
The standing option could be because you're less likely to compress things, like your Scapulae, and other bone and connective tissue elements used in the movement, into anything I.E. a becnh.
However in the past I favoured lying down on a bench, and would reccomend it for such reasons. Especially as from a standing position, you'd probably have to start with the bar up near your face, and if you're trying ot get about as much as you can handle over 5ft off the ground, (on a bench you don't), you might struggle to lift it even into a starting position when standing, and if you don't stand completely straight on every rep, any possible leaning back, could have you falling over.
The standing option could be because you're less likely to compress things, like your Scapulae, and other bone and connective tissue elements used in the movement, into anything I.E. a becnh.
However in the past I favoured lying down on a bench, and would reccomend it for such reasons. Especially as from a standing position, you'd probably have to start with the bar up near your face, and if you're trying ot get about as much as you can handle over 5ft off the ground, (on a bench you don't), you might struggle to lift it even into a starting position when standing, and if you don't stand completely straight on every rep, any possible leaning back, could have you falling over.
With a straight barbell it does strain on the wrists, Im gonna pick up an ez bar, it'll probably come in handy and theyr quite cheap. I would have used a bench to do french presses but the uprights get in the way, im gettin a new bench that i can use with squat rack, so i'll be able to perform more ex. plus it inclines/declines.
Week 10 workout 4
Sets: 4
Reps: 6
A1 BB Hack Squats 88KG
A2 Standing Hammer 19.2Kg x 2
B1 Power Cleans 50KG
B2 Lying Tricep DB Tricep Extensions 2 x 14.6KG
C1 Incline DB Bench press 2 x 20KG
C2 Calf Raises 85KG
Week 10 workout 4
Sets: 4
Reps: 6
A1 BB Hack Squats 88KG
A2 Standing Hammer 19.2Kg x 2
B1 Power Cleans 50KG
B2 Lying Tricep DB Tricep Extensions 2 x 14.6KG
C1 Incline DB Bench press 2 x 20KG
C2 Calf Raises 85KG
Week 11 - workout 3
Sets - 3
Reps - 12
Back Squats - 80KG
Bent over rows - 40KG
Incline Bench Press - 50KG
Calf Raises - 80KG
French presses -27KG
External Rotations - 2x10KG
I had to do standing french presses again, nothing to sit on to do them right, I bought an EZ-Bar though so form was better, and there was less strain on wrists, i will be gettin a new bench.
Sets - 3
Reps - 12
Back Squats - 80KG
Bent over rows - 40KG
Incline Bench Press - 50KG
Calf Raises - 80KG
French presses -27KG
External Rotations - 2x10KG
I had to do standing french presses again, nothing to sit on to do them right, I bought an EZ-Bar though so form was better, and there was less strain on wrists, i will be gettin a new bench.
Week 11 workout 4
Sets - 5
Reps - 6
A1 Barbbell hack squats - 88KG
A2 Hammer Curls 2x17.5KG Db's
B1 Power Cleans 50KG
B2 Skull Crushers 30KG
C1 Decline Bench press DB's 2x17.5KG
C2 Calf raises 90KG
I got a new bench over christmas that i can use with the squat rack, that with an e-z bar meant i can do more ex. Today i added an extra set to the workout
Sets - 5
Reps - 6
A1 Barbbell hack squats - 88KG
A2 Hammer Curls 2x17.5KG Db's
B1 Power Cleans 50KG
B2 Skull Crushers 30KG
C1 Decline Bench press DB's 2x17.5KG
C2 Calf raises 90KG
I got a new bench over christmas that i can use with the squat rack, that with an e-z bar meant i can do more ex. Today i added an extra set to the workout
anyone readin this hope u had a good xmas, I did lol, probably put on a few pounds with plenty of mince pies washed down with some jack/vodka. N e ways
Week 12 workout 1
So This is the last week of 'The Art of Waterbury' and it ain started off good, i have a pain in lower back that came out of no-where, not sure if it was from working out on fri or jus somethin i done over the weekend, needless to say today wasnt that good, heres what i did
Sets - 10
Reps - 3
A1 - Push presses 50KG
A2 - Inverted Rows
B1 - Good Mornings 40KG (I only did 2 sets)
B2 - Standing calf raises 92.5KG
C1 - Flat Bench 50KG
C2 - Side bends 2x10KGDb's
Not as much weight as previous workouts but as i mentioned back is sore, Im restin now n hope that it may get better by wed (next weight day), im thinkin it should still be alrite to do cardio tomorow. Its not agonising pain but i feel i dont wanna over do itin case it does cause serious injury.
Week 12 workout 1
So This is the last week of 'The Art of Waterbury' and it ain started off good, i have a pain in lower back that came out of no-where, not sure if it was from working out on fri or jus somethin i done over the weekend, needless to say today wasnt that good, heres what i did
Sets - 10
Reps - 3
A1 - Push presses 50KG
A2 - Inverted Rows
B1 - Good Mornings 40KG (I only did 2 sets)
B2 - Standing calf raises 92.5KG
C1 - Flat Bench 50KG
C2 - Side bends 2x10KGDb's
Not as much weight as previous workouts but as i mentioned back is sore, Im restin now n hope that it may get better by wed (next weight day), im thinkin it should still be alrite to do cardio tomorow. Its not agonising pain but i feel i dont wanna over do itin case it does cause serious injury.
The Good Morning exercises can cause lower back pain (muscular).
Certain lower ab work can cause lower back pain (usually by compressing the spine).
What lower ab work are you doing? Leg lifts? Wheel outs? Planks?
It is really necessary to determine what exercise is causing the problem or the problem could become chronic. Once you determine the cause you can either correct your execution to avoid the pain, or try another exercise.
Certain lower ab work can cause lower back pain (usually by compressing the spine).
What lower ab work are you doing? Leg lifts? Wheel outs? Planks?
It is really necessary to determine what exercise is causing the problem or the problem could become chronic. Once you determine the cause you can either correct your execution to avoid the pain, or try another exercise.
I agree to an extent. Some exercises (like wheel ab work) are frequently associated with back pain even when executed correctly.swanso5 wrote:there's no bad exercises, only exercises done badly
was it training related (the pain)?
Some exercises are associated with lower back pain when performed incorrectly (leg raises, for instance).
Sometimes the pain occurs 1 or 2 days after the damage is done and it can be difficult to identify the culprit. The only good method at that point is to eliminate all of the possible culprits until the pain has gone away and then add one a week until you experience the pain again. The last one added will be the bad guy.
Swans ur probably right. now i think it may have been caused on Fridays workout,
I dont do any ab work at the moment, jus cardio ex. bike runnin. im pretty sure it was hack squats, its the only ex. im not sure of form, deads and GM's i think im alrite, ive never had problems with them.
Workout 2 Week 12
Cardio - EX bike 20 mins, 260cals, 6 miles
I dont do any ab work at the moment, jus cardio ex. bike runnin. im pretty sure it was hack squats, its the only ex. im not sure of form, deads and GM's i think im alrite, ive never had problems with them.
Workout 2 Week 12
Cardio - EX bike 20 mins, 260cals, 6 miles
I don't know, I think things like Lat Pull Downs, Behind the Neck Press, (unnatural movements), and Wrist Curls aren't ideal.swanso5 wrote:there's no bad exercises, only exercises done badly
I know you don't particularly rage about Flyes either.
Not to be pernickety or cause issues, just adding a considered viewpoint.