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Hawk's meet results 12/5/15

chicken_hawk

chicken_hawk

AnaSCI VIP
Feb 2, 2013
1,632
0
0
custom creation said:
Hawk,
I lifted heavy everyday. The biggest reason for the tear was of my own ignorance. I allowed my body to out grow everything underneath the muscle. I always spend 15 minutes before every workout with a broom handle stretching rotator and shoulders.
I actually have many records in mainly bench press and squat. I was never much of a dead lifter. I to bench with a flat back. That is primarily because that's how many of us were taught growing up. I made up for it with my massive triceps.
5 time world champion in 5 weight classes Ron Palmer told me that I had the strongest tris he had ever seen. To me that was quite a compliment, so I used that and continued on doing flat back. These days I am 44 years old and I use heat patches for 1 hour on each shoulder before heavy work out. It makes a huge difference.
If you have any more questions I would love to help!

Bear
Click to expand...

First, thanks for the advice. That is something simple I can do to aid me and I like simple. Truthfully, I lack external rotation so squatting hurts me more than benching. I think building my tri's would help as well which I have already written into my plan.

I am also glad to hear I am not the only one who stretches before he benches. If I don't I can get the right ROM.

Bear, whatndo you do for rotator and upper back work?

Hawk
 
custom creation

custom creation

Banned
Jan 26, 2015
747
0
0
midwest
Hawk,
I do alot of resistance training on the cable machine for rotator. Mainly doing lateral raises front, side and lateral pull downs.
For upper back and shoulders I do heavy shrugs, dumbell shoulder presses, seated rows up high, individual dumbell pulls, frontal lat pull downs, reverse cable crossovers high, I also do my own exercise where I will use inverted leg sled and 45 degree shoulder presses

Bear
 
chicken_hawk

chicken_hawk

AnaSCI VIP
Feb 2, 2013
1,632
0
0
custom creation said:
Hawk,
I do alot of resistance training on the cable machine for rotator. Mainly doing lateral raises front, side and lateral pull downs.
For upper back and shoulders I do heavy shrugs, dumbell shoulder presses, seated rows up high, individual dumbell pulls, frontal lat pull downs, reverse cable crossovers high, I also do my own exercise where I will use inverted leg sled and 45 degree shoulder presses

Bear
Click to expand...

Thanks boss! I have incorporated some of the exercises as well as others into a two month mobility routine. Actually its the Neanderthal No More Routine by Eric Cressey over at T Nation.

Hawk
 
slide

slide

AnaSCI VIP
Oct 26, 2012
411
4
18
A little late, but great job hawk...yeah, not too shabby for a guy in his 40's...impressive to say the least.

-s
 
dozisthebeast

dozisthebeast

Registered User
Dec 13, 2014
195
4
18
south west
I love your comment about gym lifts being so different from competition lifts, I've never done a comp personally, but have trained with powerlifters off and on for a long time, and they taught me all about form, how to make a real lift. Someday I'd really like to do a meet, not that I have any intentions of winning one lol, just have wanted to for years, but for one reason or another never made it happen. Congrats on your lifts brother!
 
chicken_hawk

chicken_hawk

AnaSCI VIP
Feb 2, 2013
1,632
0
0
dozisthebeast said:
I love your comment about gym lifts being so different from competition lifts, I've never done a comp personally, but have trained with powerlifters off and on for a long time, and they taught me all about form, how to make a real lift. Someday I'd really like to do a meet, not that I have any intentions of winning one lol, just have wanted to for years, but for one reason or another never made it happen. Congrats on your lifts brother!
Click to expand...

Thanks man I appreciate it. You should do one sometime, good people, good experience and when your old and gray you can brag on it to your gran kids lol.

Hawk
 
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