Quote: (09-19-2013 12:48 AM)Hades Wrote:
I'm pretty much writing right from my workout notebook so it's going to be a long read --
Yeah, I spent months on the pistol negative because balance is an issue. Holding a plate or dumbbell to the chest (or held out) definitely speeds up the learning curve. It's much easier now. The bodyweight stuff I can't hit as hard as barbells because compared to most serious lifters I'm a pretty fat dude. I need to lose about thirty pounds before I can get good and ripped, according to the marine body fat calculator.
I'm curious though, about pistol and deadlift carryover. What are your numbers for both? I can do five very good pistols at 215# and my deadlift is in the neighborhood of 350#
If you want your delts to blow up, the dip can't really be beat. I do dips now with a weight belt tied in front and behind so I can hit slightly different areas of the shoulder and tricep.
Regular (or weighted) very slow dip negatives can reduce the possibility of injury to the shoulder, just tense up everything as hard as possible and slowly negative as low as possible, thumbs to armpits is ideal -- keep the reps low (2 to 5 reps) and the sets fairly low (4-5 sets). It's also an active stretch. I'm not a big fan of lateral raises like you've mentioned because they seem to tweak my shoulder a bit.
Surprised you can do a HSPU and you still think the delt is your limiting factor, most guys can't do a HSPU at all.
Hades, excuse me, I missed your response a while back there. I can do dips quite well, both with weight (say 20kg, 3x8), difficulty (L-dip) or sets (3x20). You're absolutely right, the dip is very good for triceps also.
I'm not very strong compared to what some guys say they can bench press (>100kg), but I don't often meet regular guys like pushing iron like that at gyms. Those who can (and there are!) often have a very large & wide upper body.
I could squat ~120kg at my best -- but I'm very careful, I have an injury in my left achilles heel -- but nowadays I focus more on pistol squats (w/ balance board), leg raises (w/ kettlebells), glute dips & box jumps. Calisthenics, while not the holy grail, just suit me and my body type very well. For me, it works better than intensive resistance training. Deadlift, I dunno, I rarely do it.
PS
I recommend you follow Ross Enamait & Al Kavadlo. Ross is especially inspiring -- what a beast of discipline! If I ever think of not working out during the week, I think what that guy would be saying to himself for slacking like that. Works everytime.
Cheers