Originally Posted by bigbear6708
somersault squats!!! so thats the name of them..LOL, we do those at PT w/ bodyweight sometimes..but in the "all so colorful 82 Airborne" we call them the "Monkey F%#k'r"...haha
do u have any tips on healing tendonitis in the shoulder..or bursitis..mine is super sore at times..but my ROM is fine..its weird
Monkey F'ers, that's a good name for 'em, lol. They really occlude the quad because you can never really pause or lockout. I like them as a finisher.
Having dealt with tendonitis in the bicep and delt before (both affected pressing exercises), I can honestly say the best solution is rest. Avoid exercises that cause pain. If there are no suitable exercises than just stick to lower body work for a few weeks.
However, once it starts to heal, I found that I could usually manage neutral grip exercises better and gradually work back to regular pressing.
Saturday - Bench Press
230x8 - cluster set (some resting in top position)
230x7 - cluster set
230x6 - cluster set
150x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds with 150
110x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest (40% of max 3 rep set)
1 more round with 110
Messed around with some incline chest press on the smith machine. Trying to find a way to get a quite chest workout in case I have to workout in the morning when everyone is sleeping.
* Worked up to the 280x1 on bench, just didn't write it down. Felt good for being unspotted and un-psyched up.
- 3 hours sled riding with my boys and then a date with my wife...that's a very good day!
Monday AM - Back
Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
4 reps x 2 set
3 reps x 2 sets
1 hold x 6 seconds
(lever was supersetted with band upperback work)
Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets
TriSet - 4 rounds:
Upperback Band Work x 8
Inverted Row, BWx8
Deadstart Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 - 10 second isometric hold
125x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
Low Cable Pullovers - these are great because you get a nice stretch in your lats and then a wicked contraction as well
3 sets to failure