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Post by Rodney Rochester on Apr 5, 2007 18:06:28 GMT -5
As written, performed and instructed by Rodney Rochester Rock 'N' Rolls: This is a modified version of the popular lying triceps extention. Powerlifters use the accessory exercise in a lot of their training applications to develop triceps strenth (perticularly in the elbow region). This exercise; if done correctly can prove not only to be an excellent mass building exercise, but, an excellent exercise to generate a tremendous amout of pain and skin busting pump in the triceps. Most times people have noticed that after the exercise the entire triceps is aching, but, with that being said; they also notice the long head taking the first bout of being sore. Then the short head followed by the outer "horseshoe" head. Lasting for approximatly 3 to 7 days (depending on your level of conditioning). So let's get to the good stuff. How do I do this? Well, it's simple and takes strict concentration. First off, after you've finished your benching or other core work select a moderate weight to start this exercise with. I suggest you start with a weight that will allow you to do 12 to 20 reps until you've become accostumed to the way this exercise is applied. Grab your d.bells and lie back on a flat utility bench. Start with the arms extended. Lower the d.bells under control. Your elbows can be tucked in to your chest or kicked out at about 45 degs. Doesn't matter; just make sure your elbows point to the ceiling when lowered as I prefer my out at 45. Now true, after starting this exercise it is impossible to maintain the elbows pointed to the ceiling because of the movement that is required. You just don't want to allow your elbow to fall to the sieds of your chest to generate a pressing movement. Once you've reached the bottom position -- touch your shoulders with the d.bells and roll back to the sides of your head (maintain constant contact with bells and shoulders in the bottom position). Then without stopping roll back up off the shoulders and drive the weight up. Now, here's one of the two contreversial keys to doing this exercise correctly to get the maximum benifit from this exercise. 1) This movement is to be done in one step/movement not two. 2) DO NOT and I repeat DO NOT lock this movement out at the top/finishing part of this movement. If you carry though with excessive momentum to repeatedly lockout the elbow with this movement you WILL eventually cause some serious injury to your elbows. This is why you stop just ever so shy of the lockout. Once you have mastered this techinique then you can either increase the weight and lower the repitions or slightly increase the wieght and stay at higher repitions. Whatever your goals may be with your tricaps. Here the training link for this exercise: s93.photobucket.com/albums/l50/only1widowmaker/?action=view¤t=100_0223.flv
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Post by ernie on Apr 5, 2007 23:03:30 GMT -5
Good to see you too!
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Post by Rodney Rochester on Apr 11, 2007 7:00:51 GMT -5
Time to catch up my training log.
WED. 4.11.07 Raining and cold today. Didn't even bother to go by the gym to walk -- let alone walk the neighborhood.
Oh well, there's always Thurs., LOL.
Later, Rodney
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Post by Rodney Rochester on Apr 16, 2007 9:40:14 GMT -5
FRI. 4.13.07
O.K. here it is ........... not a lot talk about for a friday nite meet as far as what it did in the curls but there was some very good raw benching going on.
First attempt: 100 (good lift)
Second attempt: 125 (good lift)
Third attempt: 135 (good lift)
Fourth attempt: 140 (good lift) (new pr on strict curl)
Never done a strict curl meet before and I wanted to give it a spin. It was fun. Deffly not something that will take priority over my 3 core lifts, but, will do it again sometime. Sorry didn't get the pics or vids this time, but, as soon as the IBP posts up the meet pics on their site I will bring you the link in a future post. For those that have been keeping up with my journal my elbow held up great. It's Sunday and I have no pain in it as of yet.
Later, Rodney
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Post by Rodney Rochester on Apr 16, 2007 9:42:12 GMT -5
MON. 4.16.07 This will be the first of a 2 part training cycle for the: September 22, 2007 Iron Boy Powerlifting Iron Boy Powerlifting Regional Powerlifting Championships Winston-Salem, North Carolina for those interested: Event Information and Entry Form www.ironboyenterprises.com/20...egionalPL.htmlThis will be my first full meet as apposed to the push/pull or bench only meets I have done in the past and the recent bench/curl challenge. I've been looking foward to this one for a long time. If I do well at this one next spring I will go to the qualifier for the worlds. Then later in the fall go to the worlds in Orlando. That is my long term goal. I'll prolly do a couple of small meets in between the regional and the worlds for good measure. TRAINING CYCLE Part One: RAMPAGE
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Post by Rodney Rochester on Apr 16, 2007 18:06:55 GMT -5
MON. 4.16.07
Rotator cuff/Lion-Ox's
Floor Press: (in power rack) 2x135x8 1x225x5 (w/pink bands double choked) (wrist wraps) 1x315x5 (lever belt on but not latched) 2x405x5
Inc. Barbell bench: (no wrist wraps or belt) (touch chest and do not fully lockout) 1x135x20
Rock 'n' rolls: 5x25x20
s/s with
Swiss ball crunch: 3x45x20
Stretching/back rolls
Treadmill: Walked 1.1mi/km
Change up on bench day and trained in the morning solo. As right now I feel no need for a spotter. If needed I'll get the counter girl to help or take vids, LOL. Not pushing the first 2 training weeks of this part 1 of 2 training cycles for my Sept. reg. meet. Floor presses w/pink bands were very good today. Would've used green bands here, but I don't own a pair yet. Some very good pump and tightness in my upper and center chest from the inc. b/b press. Tris are pumped tight and hard as steel. They're trying to lock, LOL. Abs were good also. Trying to pick up the pace on my cardio w/different cardio work to try and lose more weight. Overall it was a very good w/o today.
Later, Rodney
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Post by lovelace on Apr 16, 2007 18:17:19 GMT -5
looking good Rodney! Great job of judging, spotting-loading Saturday! That curl looked real strong as well!!!!!!!!!!
God Bless, Mike
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Post by Rodney Rochester on Apr 17, 2007 7:28:39 GMT -5
looking good Rodney! Great job of judging, spotting-loading Saturday! That curl looked real strong as well!!!!!!!!!! God Bless, Mike Thanks Mike and thanks for stopping back by, lol.
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Post by Rodney Rochester on Apr 17, 2007 7:29:08 GMT -5
TUES. 4.17.07
Walked around the neighborhood this morning. Little breeze in the air along w/a little chill. Good thing . . . it is sunny. 1.1mi/km
Later, Rodney
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Post by Doug Parrish on Apr 17, 2007 8:14:49 GMT -5
THAT is the kind of workout I like!
WOO HOO!
:')
God Bless!
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Post by Rodney Rochester on Apr 19, 2007 11:25:43 GMT -5
THAT is the kind of workout I like! WOO HOO! :') God Bless! Thanks for stopping back by brother. GODS bless.
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Post by Rodney Rochester on Apr 19, 2007 11:26:13 GMT -5
WED. 4.18.07
T Cable cross-over shrugs: 3x80x30 R (1 sec pause when squeezed) I D.bell bent laterals: 3x10x30 (each arm) S (1 sec pause @ top) E D.bell shrug: 3x45x30 T (1 sec pause @ top)
T-bar rows: 2xplatex8 1x2platesx8 (no hooks/no belt) (2x0x2 pace) 1x3platesx8 1x4platesx8 1x4plates+25lbx8
Straight arm pulldown: (lat pulldown side--not cable cross-over) (1 sec pause @bottom) 3x60x20
Lion-Ox's (only): 1x10x12 2x25x10
stretching/back rolls
Elliptical trainer: 5min backward/5min froward
Solo this morning. Giving this new trap w/o a spin thanks to "The Trainer". Whoo wee, my traps are pumped tight and burning. Thanks Bro, me like this one, LOL. I love any type of trap work. T-bars were great today. I know where my starting "set" weight is for these in this cycle. Stopped here on these for today. Straight-arms were very good today. Lion-Ox's were awsome. Been a while since I've done them as a w/o. FYI, When you see these and rotator cuffs togather it is a warm-up or cool down and they're only done w/5lb d.bells. Stretching and back rolls sure made my traps & lats feel better. I will be progressively increasing Elliptical work to 5b,5f,5b,5f for a total of 20 min. Overall w/o was great today.
Later, Rodney
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Post by Rodney Rochester on Apr 19, 2007 11:27:00 GMT -5
THURS. 4.19.07
Walked around the neighborhood this morning. A little chill in the air and it looks like it's going to rain. Walked 1.1mi/km.
Later, Rodney
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Post by Rodney Rochester on Apr 22, 2007 7:51:49 GMT -5
FRI. 4.20.07
1/4 Squats: (no belt/no knee wraps) (for my height hooks set @ 6 hole from top) (safety bars set @ 10 hloe) 1x135x20 1x225x8 1x315x8 1x405x3 1x495x3 (added wrist wraps/belt/kneewraps) 3x585x5
Bottoms: 2x135x20 (wrist wraps loose/no belt or knee wraps)
Incline Crunch: (set @ 2nd to the highest setting) (2sec pause @ top) 2xmyselfx10
Stationary bike: 20 min -- steady pace 5.2mi/km
stretching/back rolls
Solo this morning. Gym didn't open 'til 8:30 am. The other counter girl over slept. Kinda sux when you've already taken your 1/2 hr 'til supps and your just b/f supps as soon as you're roliing in the parking lot, lol, to start your w/o @ 7:30 am. 1/4 Squats were good today, though, I believe they could've been better, oh well. Bottoms were killer today on my shins, front hips, and glutes for they are toast. Hams and quads are feeling it too. Some say that 1/4's will not do anything for you don't have enough weight on the bar, lol, for the set/reps they are doing. Abs were awsome--really felt it today. Bike work finished everything off. Thank goodness for stretching. Now it's time for 3 grilled chicken breasts, a small coke on the way home for a shower and a 2.5hr nap -- to get my weekend started,LOL.
Later, Rodney
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Post by Doug Parrish on Apr 23, 2007 19:42:54 GMT -5
FRI. 4.20.07 1/4 Squats: (no belt/no knee wraps) (for my height hooks set @ 6 hole from top) (safety bars set @ 10 hloe) 1x495x3 (added wrist wraps/belt/kneewraps) 3x585x5 Now it's time for 3 grilled chicken breasts, a small coke Again I say: Wowsers...... God Bless!
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