HBP PE2

Let me know if there are any glaring form issues.

Consciously trying to be more aware of where my hips are in space. Have a tendency to pike at the hips when trying to PPT, but am getting the hang of it after a couple revisions.

let me know!

Ryan  

also keep in mind this is at the end of my training trying to get some practice and form feedback in so there is a bit of fatigue going on. Ill get my actually training sets on film next week

Hi Ryan, your form is good, try to be consisted on reaching the floor on every rep. 

On 9/2/2017 at 0:25 AM, Alessandro Mainente said:

Hi Ryan, your form is good, try to be consisted on reaching the floor on every rep. 

how does this look?

Nice work, Ryan!

Your PE looks solid. On your iM, lift the weight in shoulder flexion, then rotate the shoulder to shoulder extension while the arm is by the ear, then lower the weight in shoulder extension.

On 9/12/2017 at 10:53 AM, Jeffrey Bittner said:

Nice work, Ryan!

Your PE looks solid. On your iM, lift the weight in shoulder flexion, then rotate the shoulder to shoulder extension while the arm is by the ear, then lower the weight in shoulder extension.

Thanks for the feed back Jeffrey. although didnt get it on video the IM felt much better today. Slight pause at the top in full flexion internally rotate humerus, then go into extension. 

5x6 volume today. had about 1 rep left int he tank by the end of the last set. curious of how my form is looking for these. 

Thanks!

Nice work, Ryan! Don't forget to squeeze your glutes on the PE. Solid improvement on the iM, but your left shoulder still needs some work. I recommend standing next to a wall as you do this exercise to force yourself to rotate the shoulder from flexion to extension. Keep up the great work!

 This movement as well as my rows are both progressing very slowly. everything else has been progressing at a consistent rate. Rows and pushups however have both been stuck on 4x6 for some time now. This was my most recent attempt at 4x9 after spending almost a month on 4x6. Failed on my last set at rep 6 or 7. 

Any recommendations on how to break through these plateaus? 

Hey Ryan,

I'm at the same point as you are! My progress is very slow!  For this PE particularly, what helped me to progress was to add another set after the last set.  Now I play between 4x15 and 5x.  Keep up the good work and keep posting

17 minutes ago, Étienne Lajeunesse said:

Hey Ryan,

I'm at the same point as you are! My progress is very slow!  For this PE particularly, what helped me to progress was to add another set after the last set.  Now I play between 4x15 and 5x.  Keep up the good work and keep posting

So start adding progressive overload with an additional set like so? 

week1: 4x6 then 1x3 == total volume of 27 reps

week2: 5x6 == total volume of 30 reps

week3: 5x6 then 1x3 == total volume of 33 reps

week4: 4x9 == total volume of 36 reps

and so on

38 minutes ago, Ryan Segervall said:

So start adding progressive overload with an additional set like so? 

week1: 4x6 then 1x3 == total volume of 27 reps

week2: 5x6 == total volume of 30 reps

week3: 5x6 then 1x3 == total volume of 33 reps

week4: 4x9 == total volume of 36 reps

and so on

 

 

 

I went even simplier! Just added another set of the same reps as the current set.  So, let's say you're at 4x6, then you do 5x6.  If it was too hard, I kept going in negative reps.  It won't necessarily progress every week, but that helped me to reach where I am now.   

Nice work Ryan

Keep at it, you will overcome this in due time. 

I can really second what Etienne said, adding an extra set has really worked form me on the HBP and RC progressions. Sometimes if I am stuck at doing a lot of reps like 4x12 or 4x15 and can't do 5x, I will then start doing my normal 4x15 then adding a set of 6, then 7 the next week and so on until I can reach my goal.

Something that has also worked well form me on the push up is to a sort of hpb pe1,5-1,7 where I do my push ups on a slightly elevated surface. Being able to do 5x15 push ups on a small box really helped me with my ground level push ups. 

Good luck 

I appreciate the help advice! @Johan Tideland @Étienne Lajeunesse

Ryan, 2 things that helped me are

1) Doing an extra set at the end, per above. However, play with the rest. Either rest minimally as usual and do as many reps as you can up to your target amount 

OR

rest a bit longer than usual after your last prescribed set, and then do another set of full reps. This helps get some extra clean rep volume in at the end without having to grind out a fatigued set. Eventually you can compress the rest period before this last set.

2) On days you aren't doing (or recovering from) pushups or rows, do a single set of pushups or rows up to a rep or two short of your max reps. You'll be surprised how many you can do. Although I sometimes do these in the morning, it's probably best after a warm up or other exercise (core, legs, HS, etc.) Only do this when you feel like it's not a chore, since you don't want to burn yourself out. And make sure to keep a rep or two in the tank so you don't mentally have to grind these out. Keep the reps a bit fresh and snappy. These should energize you, not wear you down.

@Matthias Schwartz much appreciated. Going to put these into action and hopefully blast through this sticking point in the next couple weeks. 

 first time ever completing 4x9 on this PE! it was tough and lost a little PPT and protraction in the last set. Will work on refining this volume for the next while. 

Awesome job keeping an eye on your form, Ryan! Remember to try to touch your hips to the ground at the bottom of your push up.