The Road to Albuquerque 2013

[o1d_dude]

The incline bench press is no different from any other press in that when the barbell is at full extension it should be directly over the shoulder joint. The bottom position will be determined by the angle of the incline. I do incline presses at an angle of about 10-15 degrees above horizontal hoping for a carryover in the stones.

When benching, it's important to remember that the elbows/arms at the bottom should be at an angle of 60-75 degrees from being parallel to the body when viewed from directly above. If you try to press with your elbows right up against your body (close grip presses) you use different muscles than when you're elbows are 90 degrees out from your body. The in between range maximizes muscle recruitment across the range of movement.

DB presses can allow you to be more comfortable but once you get into heavy weights it becomes difficult to use a cage to self-spot or even to load up for the exercise. This is why most folks use a barbell for heavy working sets.

[LitTrog]

Interesting stuff about the arm angle. I'll have to pay attention to that--maybe set up a camera or something.

[o1d_dude]

Dec 19 2012

Day 2 of the Second 40 Day Even Easier Strength Program

Warm up
10 minutes Exercise Bike
2x25 Hula Hoops - one set in each direction
1x15 Side Bends
1x10 Shot Put Imitations
1x10x22.5 DB Goblet Squats
1x10xPVC Bar Overhead Squats
1x5 Half Get Ups
Incline Bench Press from the Pins
1x10x45
1x3x95
1x2x135
2x5x105-115
Snatch Grip 18" Deadlift
1x10x135
2x5x225-235
Back Squat
1x5x45
1x3x95
1x2x135
2x5x155-165
Farmers Walk
1x16K KB in each hand, down the driveway to the mailbox and back (75 yds?)

Tomorrow is 5-3-2 day.

[Alan H]

I'm pushing a bar right now, but once we get into, say February I will switch mostly to pressing dumbells on an incline. The only stinker with big dbells is that it's tough to get them up to shoulder level for the press. I can Press 80 pound dumbells, but I can't get them racked up to go!. When I switch over to pressing dumbells, I'm really going for speed in the press, more mimic'ing a stone put, so I keep it down to where I can get them up to shoulder level and press them.

[o1d_dude]

Dec 21 2012

Day 3 of the Second 40 Day Even Easier Strength Program

End Of The World / Winter Solstice Workout!

Warm up
10 minutes Exercise Bike
2x25 Hula Hoops - one set in each direction
1x15 Side Bends
1x10 Shot Put Imitations
1x10x22.5 DB Goblet Squats
1x10xPVC Bar Overhead Squats
1x5 Half Get Ups
Incline Bench Press from the Pins
1x10x45
1x3x95
1x5x115
1x3x135
1x2x155
Snatch Grip 18" Deadlift
1x10x135
1x5x225
1x3x255
1x2x275
Back Squat
1x5x45
1x3x95
1x2x135
1x5x165
1x3x185
1x2x205
Suitcase Walk
2x20K KB Six lengths of the garage for each hand due to rain

Next two workouts will be 2x5 on Sunday and Monday.

Sure would like to get some throwing in one of these days.

[o1d_dude]

Dec 23 2012

Day 4 of the Second 40 Day Even Easier Strength Program

Warm up
10 minutes Exercise Bike
2x25 Hula Hoops - one set in each direction
1x15 Side Bends
1x10 Shot Put Imitations
1x10x16K KB Goblet Squats
1x10xPVC Bar Overhead Squats
1x5 Half Get Ups
Incline Bench Press from the Pins
1x10x45
1x3x95
2x5x115
Snatch Grip 18" Deadlift
1x10x135
2x5x225
Back Squat
1x5x45
1x3x95
1x2x135
2x5x155
Suitcase Walk
2x20K KB 10 lengths of the garage for each hand due to rain

Stormy weather today but it wasn't raining in my garage gym. Therefore, I lifted.

Tonight I'm drinking a cup of eggnog laced with brandy in lieu of the traditional wassail.

[Alan H]

Hula Hoops. I've been thinking about getting one. Talk to us about the benefits of hula hoops, please-thank you.

[RogerWS76]

Saw a nice weighted one, once, and it was surprisingly easy to use but I haven't been able to find one like it since. Tried a few but they just weren't the same (ie I couldn't make them work ! Ha!)

[o1d_dude]

I don't own a hula hoop either but I act like I do.

Think about the correct movement your hips should be doing during the hammer throw. You know, the one I call the "Highlands Hula"?

Put your hands on your head/behind your neck/whatever and and swing your hips in a circular motion to clockwise 25 reps and then reverse direction for the next 25. This exercises greases the groove for the hammer throw like no other.

Kettlebell swings have the same effect on the WOB and caber toss.

[o1d_dude]

Dec 24, 2012

Day 5 of the Second 40 Day Even Easier Strength Program

Warm up
10 minutes Exercise Bike
2x25 Hula Hoops - one set in each direction
1x15 Side Bends
1x10 Shot Put Imitations
1x10x16K KB Goblet Squats
1x10xPVC Bar Overhead Squats
1x5 Half Get Ups
Incline Bench Press from the Pins
1x10x45
1x3x95
2x5x115-125
Snatch Grip 18" Deadlift
1x10x135
2x5x225-235
Back Squat
1x5x45
1x3x95
1x2x135
2x5x155
Suitcase Walk
2x20K - 200 ft each

Dec 28, 2012

Day 6 of the Second 40 Day Even Easier Strength Program

Warm up
10 minutes Exercise Bike
2x25 Hula Hoops - one set in each direction
1x15 Side Bends
1x10 Shot Put Imitations
1x10x16K KB Goblet Squats
1x10xPVC Bar Overhead Squats
1x5 Half Get Ups
Incline Bench Press from the Pins
1x10x45
1x3x95
2x5x115
Snatch Grip 18" Deadlift
1x10x135
2x5x225-235
Back Squat
1x5x45
1x3x95
1x2x135
2x5x155
Suitcase Walk
2x20K - 200 feet each

I'm going to hold off on bumping the squat up as my left knee has complained a little. Reps with 155 seem to be a sweet spot that doesn't bother it.

The suitcase walk with the 20K kettlebell is too comfortable so I'm going to try next time with a 60lb DB.