Tag Archive: hang and swings


June 5, 2015

Wanted to work on my shoulder health a bit, and get some arm work in. Nothing heavy, just light work and pumps. Office gym, early afternoon.

warmup: supersetting taking a light DB through ROM of my rotator cuffs, and over & backs with a resistance band – 3 sets of that with no rest

Superset: Incline DB presses & Band Pullaparts

40s x 15 / 8 pullaparts
40s x 15 / 8
40s x 15 / 8

notes: rests were long bc people kept wanting to talk to me. We showed our scars, I lifted my shirt to a girl so she could look at my bruised sternum (smooth operator that I am), and some guy showed me his finger that he was about to lose to gangrene. Lots of fun.

Superset: Minor Chest Dips and Over & Backs (60 sec rest)

12 dips / 8 O&B
12 / 8
12 / 8
12 / 8

Incline Rear Delt DB Flys (90 sec rest)

10s x 20 then 30 “hang and swings”
10s x 20 then 30 H&S

notes: Again, a John Meadows idea: you do normal reps, then try to bring them up only a fraction of the ROM, like 6-8 inches, trying to isolate your rear delts, not as controlled just squeeze them up then let them fall back down. basically 20 good reps, then 30 partials. Rear Delts were on fire!!

Rear Delt Cable Flys (10 second rests only!)

5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10

notes: I have used this as a finisher to good effect before: real light weight, 10 sets of 10 with only 10 seconds rest between sets. good form, slow down the negative, finish the rear delts off. Had problems taking the attachments off the cable machine at the end… arms did not want to lift!

Superset: V Bar Pushdowns then DB Hammer Curls (60 sec rest)

37.5 x 12 / 30s x 12
37.5 x 12 / 30s x 12
42.5 x 12 / 30s x 12
47.5 x 12 / 30s x 12
52.5 x 12 / 30s x 12
57.5 x 12 / 30s x 12

notes: I was enjoying this combo, and the focus¬† was on point, so I just kept doing more sets. Haven’t used this cable machine in a while, so I had to slowly build up until I found a weight that worked for me. In the meantime I just focused on full ROM and controlled reps. Hammer curls felt good! Could see some muscles in the forearms getting jacked – I think my flexors tend to build up faster than my extensors, if that makes sense, but the extensors were 100% pumped that time.

Cycle 1 Week 2 Chest

Still keeping it light while I dial in on the aspects of my form I need: engaged lats, leg drive. But this is 531, so the weights will climb over time. Strength is built by more than one rep maxes, but by putting in lots of consistent work. I have no doubts focusing on chest and shoulders twice a week will yield the same results I got focusing on back twice a week.

Bench Press plus Assistance

Bench Press Supersetted with Over&Backs or Widegrip Pulldowns (60-120s rest, O&Bs for the first 3 sets, pulldowns for the last 3 sets)

75 x 5 / O&B x 8
95 x 5 / O&B x 8
110 x 5 / O&B x 8
125 x 3 / free cable widegrip pulldowns 115 x 5
145 x 3 / 125 x 5
160 x 10 / 135 x 5

notes: Felt relatively solid. After the second set I actually had to run off to the bathroom for 5 min (holds up two fingers). Whoops! Maybe I clenched my core TOO hard!

Decline DB Press (45 sec rest, slight decline, hold flex at top for 1 second)

60s x 8
60s x 8
60s x 8
60s x 8

notes: I didn’t want a huge decline, so I just put a quarter plate under the foot of the bench.

Incline smith Machine Press (slight incline, constant tension, 45 sec rest)

bar x 6
2 plates x 6
2 plates & 2 quarter plates x 6
2 plates & 2 quarter plates x 5
2 plates & 2 quarter plates x 5
2 plates & 2 quarter plates x 4

notes: Ran out of gas fast on these!

Cut out the pushups and went right on to shoulders.

Seated Strict DB Side Raise (45 sec rest)

10s x 10
20s x 12
20s x 12
20s x 12

Cage Press in the Smith Machine (explosive reps, squeeze traps, 45 sec rest)

bar x 5
2 nickel plates x 5
2 dime plates x 5
2 quarter plates x 5
2 quarter plates x 5
2 quarter plates x 5
2 quarter plates x 5
2 quarter plates x 5

notes: Smith Machine sucks for these! I am too tall, I couldn’t extend my arms all the way up, so the exercise was sort of a waste. I did what I could, but it was a fail to me since I could only get my arms 80% of the way up. Still threw my head forward between my arms so I could squeeze and crush my traps.

Incline Bench Rear Delt DB Fly Destroyer Set (all hang and swings, no rest)

20s x 60 DROP 10s x 30 DROP 5s x 10

notes: still tough! I had to take two breaks during the first microset, I couldn’t do 60 in a row! My rear delts were fried.

And that was it! showered and headed back to work.

Cycle 1 Week 2 Shoulders

I was SO exhausted today. I suffered from killer insomnia last night, pills, powders, nothing worked. I prob got 3 hours tops. I was so tired today I was sweating for no reason. Like when I get overtired I can’t cool down and end up overheating all day. Work kinda sucked, I was dragging ass.

I talked it over with my trainer, and she got my confidence up, so I put my big boy pants on, and showed up after work to push some iron on an empty tank.

will go to bed early and try to catch up on sleep

Shoulders

pre-workout cardio 8 min elliptical

Superset Standing OVerhead Press and Over & Backs w/ Resistance Band (60-120s rest)

55 x 5 / O&B x 8
65 x 5 / 8
80 x 5 / 8
95 x 3 / 8
110 x 3 / 8
120 x 5 / 8

IMG_4252

notes: I did not bad, afaic. No PRs, but I hit my goal reps and then some.

I wanted a second shot at the cage presses I was denied last Thursday, so we decided to throw some of those in.

Cage Press (45 sec rest, with trap squeeze at top)

45 x 5
65 x 5
75 x 5
95 x 5
95 x 5

IMG_4255

notes: They sure make a lot of noise, but were fun! Good trap squeeze.

Rear Delt Incline Fly Destroyer Set (one set only)

15s x 20 full ROM then 25s x 30 hang & swings

IMG_4264

notes: Argh! these murder! Trainer said she could see some size in my shoulders though!

Superset Spider Crawls and Over & Backs (45 sec rest)

45 sec / 8
45 sec / 8
45 sec / 8
45 sec / 8

Superset Minor Chest Dip and Over & Backs

12/8
12/8
12/8
12/8

We fit in a lot in just an hour! Would have chalked this up as a good session even if I was 100%!

post-workout cardio 15 min elliptical

Cycle 1 Week 1 Chest

I wanted a gym with a basic power rack that I could do cage presses in. The one that I knew of would most likely be crowded as hell. So I took a gamble on a well-equipped office gym on the other side of town for the company I work for. I knew they had good squat racks, I had hoped one of them would let me do the presses I wanted. Sadly, when I got there the squat racks they had were too “short” long before I could extend my arms the surface would change and not be smooth. So I had to improvise this time. Next time I will just go to the crowded commercial gym. At least this one was quiet.

Bench Press and Chest and Shoulder Assistance

Superset Bench Press with Rotator Cuff Work or Lat Pulldowns (1-2 min rest)

75 x 5 / over and backs with the band x 8
90 x 5 / O&B x 8
110 x 5 / O&B x 8
115 x 5 / widegrip pulldowns 150 x 5
135 x 5 / pulls 150 x 5
155 x 10 / pulls 150 x 5

notes: My shoulder and poor technique held me up big time when I retested my 1RM, so no shame in starting WAY too light. That is the 5/3/1 way. I focused today on my form – on properly harnessing my leg drive, keeping my whole body tense. I like to do roto work during the warmup, and pairing it with lat work on the working sets – it helps me remember to engage my back.

Decline DB press (hold flex at top for 1 second, 30-45 sec rest)

40s x 8
50s x 8
50s x 8
50s x 8

notes: hard to get the flex right without accidentally bringing it up too high over my chest and losing the pec tension. Was working on my form a lot, trying to squeeze.

Smith Machine Incline Press (constant tension reps, 45 sec rest)

120 + bar x 6
120 x 6
130 x 6
140 x 6

notes: Had to wait like 5 min while a guy did seated presses on the only smith machine.

Incline Pushups on Smith Machine (started low, moved up rungs for total of 3 micro sets each set, 45 sec rest between sets)

10/10/10
10/10/10

notes: These didn’t feel great on my shoulder, but it was a-ight.

Seated Strict DB Side Raises (approx. 30 sec rest)

10s x 10
20s x 12
20s x 12
20s x 12

notes: Each time I picked up the weights I could see veins popping in my arms! I had hit the swole portion of my workout.

Seated Military Press (30-45 sec rest)

45 x 5
65 x 5
90 x 5
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

notes: This is what I did instead of cage press. Ugh. My shoulders were TIRED. And racking it hurt like a bitch, awkwardness. Did not enjoy.

Incline Bench Rear Delt Fly (hang and swing motion, one set with drops and RPs)

25s x15 RP x15 RP x15 RP x15 DROP 15s x15 RP x10 RP x5 DROP 10s x 10

notes: complicated enough?? hang and swing if you recall means you do a regular rep, but you go heavy and only ROM it 6-8 inches. OMG these burned!!!! Just as an indicator, I was supposed to do 60 STRAIGHT hang and swing reps, but it hurt so bad I had to Rest Pause all the time. I was groaning and whining! One long rest-pause drop set of hell. Destroyer set. Finisher.

The goal since I fell so short was to do 60 straight reps, dropset to 30 more reps then dropset to 10 more reps. Instead I had to take like 5 breaks.

I was toasted and time had really gotten away on me, so I had to cut out cardio and just come home.

I had a nice swole going on in this workout! Chest was pumped a bit, arms were poppin veins. Rear Delts felt swole after that destroyer set.

Cycle 1 Week 1 Shoulders

Worked out with the PT today!  Yesssss!

 

Superset Standing OHP and Over & Backs with the resistance band (traded sets, my set was her rest)

55 x 5 / 8 o&b
65 x 5 / 8
80 x 5 / 8
90 x 5 / 8
100 x 5 / 8
115 x 9 / 8

IMG_4179

 

notes: Happy with my work with the AMRAP set. Numerically that ties my 150 for 1 PR. Even more awesome, my trainer shared my weight! She only did strict presses for the first 3 sets for AMRAP, then she switched to Push Presses (I stayed strict of course). She did 115 for 1, could have done more I think! Strong lady!

Superset Pec Minor Dips and Over & Backs (traded sets)

12 / 8
12 / 8
12 / 8
12 / 8

IMG_4171

 

notes: First time doing pec minor dips! Felt good, will keep doing them to build up my MMC, both pecs and scapulae.

Bent Over DB Fly Burn Set (one set only)

10s x 20 then 10s “hang & swing” for 30 reps

IMG_4181

notes: My form is junk on the full ROM, so I need to go light. Face down on an incline bench, do 20 good reps, THEN a hang and swing is when you let the weight hang down and just flex your rear delts to bring it back only 6-8 inch ROM. First time doing these, so I would tense up my chest to help me flex my rear delts, and not use my traps. I used the light weight again to get a feel for the movement, so I had to squeeze hard on the flex, but felt it pretty good. will go heavier next time.

Superset Spider Crawls & Over & Backs (traded sets)

45 seconds / 8
45 seconds / 8
45 seconds / 8
45 seconds / 8

IMG_4188

notes: spider crawl from above my head to down past my waist and back up, keeping constant big tension. They should burn by the end!

This workout isn’t a lot of press volume, but felt really good for the full ROM nature. As a dude with a bum shoulder, this workout was well worth it. The best thing I can say about it is that normally when I finish a chest or shoulder workout, my shoulder is groaning when I take my shirt off. After this one, my shoulder felt GOOD when I took my shirt off! Like it was the same exercise I had been doing for the last 40 min.

No cardio today, lol. F it! I gots chicken to cook.

Thought I would bookend it with my workout partner pressing 100!

IMG_4163