Things To Try

Other than going heavy on the basics (bench, squat, rows, etc) the rest of my workouts change quite often. I like to try new things and keep things interesting otherwise working out can become very boring. I've started this thread hoping that some of you might have something to add every now and then. I definitely have some stuff I'd like to share. This might fail and I'll end up being the only one who posts in here but I think some of you might pick up a few tricks. I'm always interested in hearing other's opinions on training so please feel free to share some tips and techniques.

Here are two things I've started doing very recently that I love.

1) Standing Wide-grip Smith Press
-Stand almost directing under the bar.
-Stick your chest out to form a shelf.
-Take a very wide grip, almost as wide as you can.
- 2-2-1 tempo - that's a 2 second eccentric, 2 second pause on the "shelf" and an explosive press.
-When pressing back up, press INTO the rack slightly. So you'll be pressing up and forward slightly. You should feel it in your delts a bit more like this. I do...
-I tilt my head back to make room for the bar and then once the bar is past my head I bring my head back into a neutral position for the rest of the press.

I find that this is more comfortable a press for me than the regular standing military press and db pressing. My anterior delts are completely pap after these. You don't have to do them in the smith machine. I just like the pressing up and into the rack part as appose to just straight up.


2) Triceps Cheer/V Extension
-Grab 2 dumbbells
-Lay back on a flat bench
-Position the dumbbells upright on your upper chest. Obviously you'll still be holding them otherwise they will fall and crush your face.
-Don't flare your elbows out completely. Tuck in just a bit...
-Press and extend outward like you would during a rope push-down. The motion should look like a V.
-Nice and controlled eccentric.
-Rest on your chest for a dead-stop and repeat the lift.

I got the craziest tricep pump from this and at fairly low reps. I did these after normal rope push-downs and followed them with weighted dips. Play around with it...

That's all I'll put down for now. Try one or both and see how it feels. You might be surprised...

Normally I do the standing behind the head press, but today I decided to sit at about 60deg(maybe a bit more), you have to kind of push out your chest and support the weight at the front while pushing up to get it past you face!

Very similar to the smith machine you mentioned! Works very well!

pr0gr3s1v3 wrote: Normally I do the standing behind the head press

you are mad.

So I have heard:p well atleast I found an alternative now:woohoo:

Throw in Kroc rows - they're an awesome kind of insane!

Uhm have no idea what kroc rows are:p

Yea Kroc rows are fantastic. Unfortunately my gym's dumbbells stop at 50
Progresive, youtube Matt Krok - Krok Rows or something like that. Its best if you see the man himself doing it

I'll have a look later:lol:

Edit: never mind, I just know those as alternating renegade rows! Love them:)

Meadows Rows are also very nice.

If I had $1200 to spend I'd probably purchase Meadow's Warrior Workout Package

John Meadows is a boss, have you seen him recently? Reminiscent of the 90s conditioning. I'm actually gonna get a picture quick, sorry to derail the thread a little.

His facial expressions are great.. Looks like Luke Skywalker.





He's training this guy:

pr0gr3s1v3 wrote: I'll have a look later:lol:

Edit: never mind, I just know those as alternating renegade rows! Love them:)

Renegade rows are different -

Alt renegade rows are performed in a push up position and pulled up in an alternating fashion.

Kroc Rows are picking a heavy ass dumbbell and hitting 1 possibly 2 all out sets of gut wrenching reps. Best I've managed is 47.5kg for 31 reps on each side.

If DB's stop at 50 for some of us, load up a barbell. Never ending fun!

CHAPEL wrote: John Meadows is a boss, have you seen him recently? Reminiscent of the 90s conditioning. I'm actually gonna get a picture quick, sorry to derail the thread a little.

His facial expressions are great.. Looks like Luke Skywalker.

Haha if he named his programs Jedi Training I wouldn't even think about it first I'd just buy it right then and there.
Its a pity he didn't get his pro card the other day at the USA Masters. That most muscular is ridiculous.

Have you seen the recent vids of John and Antoine training at EliteFTS? Worth a watch...

Try this for biceps! Do a superset of close grip chin ups and then close grip pull ups on the lat pull down machine, 15 reps per exercise and 45-60sec rest between supersets, works great as a finisher and gives my biceps nice thickness...

And even better with the standing wide grip smith press is if you set the pins up neck height and press from the pins at a dead stop and reset after each rep. If you're tall enough the bar should hit the top of the rack just before locking out and you can press hard against it for the extra resistance. I had an absolutely mad shoulder & tri session today!!