Sn0boarder's Search for Strength

I bought my shoes from VS Athletics, an inexpensive pair that cost me $65. I see they are now about $72.
http://www.vsathletics.com/section.php?xSec=9

For me, these shoes make a big difference.

I think the trick to getting better at the OHS is shoulder flexibility. Doing the combo of shoulder dislocates with an OHS using a PVC pipe for high reps as part of a daily warmup has really helped me. Because you have the strength already to hold a much heavier weight but your shoulder flexibility and muscle-memory of the hold position is what holds you back.

[Eric_B]

Thanks for the link. I'll have to seriously consider them with the next paycheck.

I definitely need to practice the overhead stuff a lot more. My shoulders used to be a very weak point and you may have read that I was having a lot of shoulder trouble over the last two years. Getting stronger on the overhead lifts, and avoiding barbell bench, has really helped. That sounds like a good way to warm up. Thanks again.

Here's todays workout, more hypertrophy oriented..

Saturday June 28th
DB Flat Bench
65's x 10
65's x 10
65's x 10

Dips
+40 x 10
+40 x 10
+40 x 10

Finished off with some light-weight flyes.

Monday June 30th
Push Press
125 x 10
125 x 9

Strict Press
105 x 5
95 x 10
95 x 8

Lateral raises, Rear delts, Scapula exercises, shoulder dislocates, etc. Shoulders are feeling very healthy since I started adding these in.

[Eric_B]

Wednesday July 2nd
Deadlift
265 x 10
265 x 10
265 x 10

Pendlay Rows
115 x 10
125 x 10
125 x 10

T-Bar Rows
95 x 12
120 x 12
120 x 12

Deadlifts were intense, 265 is a 10-rep PR. Also tried a few new exercises. Pendlay Rows are just a BOR with very strict form (no hip or knee movement). T-Bar Rows were with the bar between my legs and one end of the barbell against the wall. I think that's what you call them.

[Eric_B]

Saturday July 5th
DB Bench
70's x 10
70's x 10
70's x 10

Dips
+45 x 10
+45 x 10
+45 x 10

Flyes
30's x 10
35's x 10
35's x 10

Dragonflags (Yikes!)
5,4,4

Up in weight from last week, no missed reps. Happy with that. I'll update what I did the rest of the week soon.

[Eric_B]

Thursday July 3rd
Arm Superset
65 x 10 curls/65 x 10 Skullcrushers
65 x 10 curls/65 x 10 Skullcrushers
75 x 10 curls/75 x 10 Skullcrushers
75 x 10 curls/75 x 10 Skullcrushers
75 x 10 curls/75 x 10 Skullcrushers

2 Hours of Basketball

Friday July 4th
Helped out with some construction at my grandparents lake cottage. Had to move 40-60 pound buckets of dirt up 4 flights of stairs to the dumpster by the road. It was basically 100 pound farmers walks up many stairs for about 3 hours. I moved well over 200 buckets of dirt. Absolutely exhausting, and I was shocked that I had such a strong chest workout saturday morning.

[seraph]

glad to see you posting again eric!

[gcs118]

you've got some impressive numbers lately. a new DL 10-rep PR is awesome, that's no easy task. olympic lifts seem like they're helping out a lot, all I see is numbers going up! and that dirt moving....F that haha that kinda stuff is hard as hell.

[Eric_B]

Thanks guys. Greg I said the same thing when I was finishing up with the last couple buckets. I slept like a baby that night though haha.

It's good to be posting consistently again. It definitely helps with goal setting and workout structure.

Monday July 7th
Overhead Squats
45 x 10
65 x 6
75 x 6
95 x 10
105 x 9

DB Lunges
70's x 6 (each leg)
70's x 6 (each leg)

Leg Extensions
150 x 10
150 x 12

Overhead squats were much better this time. Shoulder dislocates have helped my flexibility immensely. 105 was solid, bar came out in front on the tenth rep, so I had to drop it. Workout felt strong and quads were pumped up quite a bit afterwards.

[Eric_B]

Tuesday July 8th
Push Press
125 x 10
125 x 11

Strict Press
105 x 8
105 x 7

Lateral Raises, Rear Delt circuit... 3 sets each exercise

Surprised I got so many reps on the push press. Leg drive wasn't really there after yesterdays leg workout.

[Eric_B]

Wednesday July 9th
Deadlift
275 x 10
275 x 10
275 x 8

Pendlay Rows
125 x 10
125 x 10
125 x 10

T-Bar Rows
125 x 10
125 x 10
125 x 10

Put everything I had into the deadlifts. Each set was pretty much maxed out. 275 is a 10-rep PR, I'll use the same weight next week and try to complete all three sets. Everything else seems pretty easy after heavy deadlifts.

Originally Posted by Eric_B

Overhead squats were much better this time. Shoulder dislocates have helped my flexibility immensely.

Eric, I knew the shoulder dislocates would help. Take it a step further and include an overhead squat with this. Do a shoulder dislocate and upon returning forward, stop overhead and perform the overhead squat, then bring the bar/pipe back to the starting position. This combo builds good muscle memory for the overhead position and will help alot when you are deep in the hole trying to stand up.

I assume you are using a PVC pipe or a very light pole for this drill. That is what I recommend.

[Eric_B]

Yes I use a light pole for warm-ups and an elastic band when I'm cooling down. Thanks for the tips!

[gcs118]

you crushed that DL PR by 10 lbs that's phenomenal

[Eric_B]

Thanks, I'm probably should lower the volume on deadlifts a little bit. Two heavy sets should be sufficient as I increase the weight.

Thursday July 10th

Arm Superset (6 sets)
75 x 10 curls/75 x 10 Skullcrushers
75 x 10 curls/75 x 10 Skullcrushers
75 x 10 curls/75 x 10 Skullcrushers
75 x 10 curls/75 x 10 Skullcrushers
75 x 10 curls/75 x 10 Skullcrushers
75 x 10 curls/75 x 10 Skullcrushers

Dragon Flags
5,5

Crunches w/ weight behind head
+25 x 15
+25 x 15

I gotta buy another set of 5 pound weights to really get the benefit of that superset. Added a few extra sets to compensate. Dragon flags are really hard.

[Eric_B]

Saturday July 12th
DB Bench
75's x 9
75's x 8
75's x 7

Dips
+50 x 10
+50 x 10
+50 x 10

Incline Flyes
30's x 10
35's x 10
35's x 10

Couldn't quite get all 10 reps with the 75's . Went up in weight with dips and got all the reps, so I'll take it. Pretty solid workout, going for all ten reps with the 75's next week.