Jarot09 / Dziennik -Mistrzostwa Polski Juniorów s.77 Złoto+Srebro Superheavy

a co pomiedzy seriami poręczy?

było unoszenie bokiem połowiczne, zapomniałem w wypisce napisać

ja spadam na trening dzisiejszy

pozdro

Zmieniony przez - Jarot09 w dniu 2008-12-09 15:19:57

myslalem ze powiadomki wcielo a tu wypiski nie ma

no niestety, ale wczoraj mi coś forum wieczorem nie działało

więc nadrabiam zaległości

wypiska z wczoraj

15B I

1. siady przednie pełne

70kg*15
80kg*15
90kg*15
100kg*15

2. wspięcia na palce ze sztangą

120kg*20
140kg*20
160kg*20
180kg*max

3. wiosło jednorącz półsztangą, ciężąr podaje samych talerzy, nie wliczam gryfu

40kg*15
50kg*15
60kg*15
70kg*15

4. uginanie sztangielka z przedramieniem (i sztangielka) na płaskiej ławce

15kg*15
19kg*15
21kg*15
24kg*15





1. siady spokojnie zaczełem, w ostatniej serii zapas na 3-5 powtórzeń
2. łydek dawno nie robiłem tyle powtórzeń i jakoś mi się "dłużyły" te serie, dobrze że tylko ostatnia do palenia
3. wiosło, baaaaaaardzo lekko, jakby to dopiero rozgrzewka byla (ostatnia seria) , coś mi się wydaje że niedługo tutaj będą niezłe ciężary, ale będę się trzymał ograniczenia procentowego
4. fajne ćwiczenie, prawy bic aż bolał, co mnie troche zaniepokoiło na początku, ale to chyba było palenie a raczej napewno, tutaj zostawiłem też jako taki zapas

Zmieniony przez - Jarot09 w dniu 2008-12-10 16:10:22

Zobaczyłem wypiske, a dokładniej cięzar w siadach przednich i mi sie zyc odechciało

Balduran

bo kondyche masz słaba

No dla mnie 50kg w przednich to juz ostra jazda

bo slabo jesz

Jarot

cos dla kolegow z sekcji


Charles Poliquin
The Forgotten Element

Overhead pressing proficiency is the lost element in most bodybuilding and strength training programs. Far too much time and effort is instead spent on training the bench press, particularly for athletes. Those who omit overhead pressing from their training plan can experience severe consequences!

Training overhead pressing strength offers many advantages:

1) It's an excellent form of overload to build shoulders, traps, and triceps.

2) One of the best ways to get a great bench press is to train overhead pressing strength. Because of various inhibition mechanisms, your bench press progress is often stalled until you spend time on the overhead press.

3) Training overhead pressing strength can improve your long-term shoulder health. Training only the bench press pathway is often the cause of many shoulder problems because the subscapularis muscle becomes shortened and puts pressure on the shoulder joint.

4) Overhead pressing is a great conditioner for the lower back and other core muscles. It's also a great diagnostic tool for the strength coach. For example, a weak lower back becomes obvious during the performance of the overhead press.

5) Most shoulder pain in the weight trainee can, without a doubt, be traced to a lack of overhead pressing work. My colleague Bill Starr pinpointed the same reason many moons ago. Until the mid-seventies, overhead pressing measures were popular amongst iron game practitioners. Once the press was dropped from Olympic competition, it fell out of favor.

Of course, one could argue that other predictors such as external rotator strength pinpoint the cause. Yes, but overhead pressing strength is a better predictor. Nick Liatsos, Boston based physical therapist, has the same opinion. He treats plenty of strength athletes and has made the same observation. He's also of the opinion that one should be able to press behind the neck to demonstrate healthy shoulder function, and that the behind-the-neck press to bench press strength ratio is a predictor of shoulder health.

When we do upper extremity structural balance testing as outlined in the Level 1 PICP practical course, we can identify a strong correlation between shoulder pain and lack of overhead strength. There are two ratios of interest that can point that out:

1. The ratio between seated dumbbell overhead presses and the bench press

It should be that the weight done for 8 reps on each dumbbell represents 29% of the close-grip bench press measure. In other words, a man able to close-grip bench about 220 pounds for a single would use a pair of 65's for 8 reps in the seated dumbbell overhead presses.

2. The ratio between the behind-the-neck press and the bench press

The weight for a 1 RM behind-the-neck press from a seated position should represent 66% of the weight used for a 1 RM in the close-grip bench press. That load is lifted from a dead-stop position with the bar resting on the traps, not from a weight handed off in the lock-out position.


Technical Points

Here are some technical points to think about before we look at the routine:

1. Whether you're doing front or behind-the-neck presses, make sure that your dominant leg is about 10 to 12 inches forward to the other foot. This diminishes pressure on the lower back compared to the standard feet-aligned technique.

Within the first workout you'll know how effective your lower back training has been. Trainees with poor lower back strength will find it hard to stabilize the trunk during this exercise. Therefore, if you can sense that the lower back is limiting your overhead power, it's time you devote more effort to increasing the loads you can handle in lower back work.

2. If you have difficulty doing front presses because of a flexibility issue, A.R.T. (Active Release Technique) will do the trick. A qualified practitioner that releases the shoulder girdle muscles and a few forearm muscles should be able to set you in the right groove in a matter of only a few treatments. To find the A.R.T. practitioner in your area, go to www.activerelease.com. 




http://www.t-nation.com/quickSearchSite.jsp;jsessionid=007D4FBD115501636C61BD764468F99E.hydra?q=Charles Poliquin

heh

8-10A I

1. dociskanie leżąc od deski + IR + unoszenie nóg

60kg*8
80kg*8
100kg*8
110kg*8
120kg*8
130kg*8
140kg*8
150kg*8

2. podrzut ze zwisu

40kg*8
50kg*8
60kg*8
70kg*8
80kg*8

3. poręcze + unoszenie ramion bokiem ze sztangielkami

*5 + 17kg*10
*10 + 19kg*10
+10kg*10 + 21kg*10


1. ostatnia seria z jakimś tam zapasem, na jakieś 1 powtórzenie zapewne
2. podrzut lekko
3. poręcze z małym zapasem, już troche sobie przypominam jak się robi to ćwiczonko, ale niestety mam dodaktowe utrudnienie w postaci za wąskich dla mnie poręczy (są węższe od moich barków)
unoszenie bokiem lekko