Wed 23 May 2012
W.O.W.’s 5/17 and 5/22/12- Supervision Reigns Supreme
Posted by Doug McGuff under Uncategorized
My ER schedule and kids activities painted me into a corner of 2 workouts in 10 days. I could have waited the full 10 days, but I needed to blow off some steam. My first workout had to be done at Clemson University’s Fike Gym because UE was booked up.
Cybex Lateral Raise
Rear Delt Machine
Dumbbell Overhead Press
Biceps Curl
Reverse Curl
Close Grip Bench on Smith Machine
Calf Raise
I thought I was going to have to do the next workout at Fike also, but Ed had a last minute cancellation at UE. I did the following workout under Ed’s supervision.
Lumbar Extension on SuperSlow Systems Pulldown (as pre-exhaust for)
MedX Leg Press (with end-stop technique and one rest pause rep after failure)
Med X Chest Press (with end-stop squeeze technique using a yoga block between the handles)
Nautilus Pullover with SS retrofits (the cam on this machine allows for a good squeeze technique without a hard end-stop)
MedX Row with SS fall-off cam
Elapsed time for this workout was 12 minutes 52 seconds. Experiencing these two workouts really drove home how important good equipment, proper environment and professional supervision can be. Of these three elements, supervision reigns supreme. Even when I am in UE unsupervised, it cannot hold a candle to a properly supervised workout. If you are able to get in a workout in one of the facilities on our directory even just every so often, it will serve as an invaluable benchmark.
Post Your WOW’s and your thoughts.
Regarding volume/frequency:
One thing that Doug M said and it always helps me is that you need to reach a point where you can’t do more. Sometimes a Big 5 just doesn’t do it for me. It could be the equipement, the rep speed, the load, whatever. I just keep working out hard until I reach that point where “I’ve had enough”. For example a few months ago I was going to do some infimetric lateral raises with an EZ bar and I couldn’t even lift the bar, that’s how shot my arms were. At that point, I’ve had enough and walk out the gym. It might not be pretty but it’s my way of optimizing Doug’s Venn diagram
( bodybyscience.net/home.html/?p=942 )
I don’t return to the gym until I’m “busting at the seams”. Sometimes this is in 4 days, sometimes 8 days depending on what else I have going on in my life.
Ed,
That’s a shame to hear about your son but I suppose being young is certainly an advantage when it comes to self improvement and progress.
Also, that’s a pretty impressive record of non-injuries - definitely something to shout about as a trainer.
As more and more people ask about my exercise regime and, more often, my diet, and the more dedicated I become to training and nutrition, the more I think about becoming qualified as a trainer here in the UK.
I’d like to hear stories from people here of how/why people became PTs and whether it is a full time profession or something that can be done on the side.
Cheers.
Adam,
I’d also like to hear stories about folks that have become PT’s. I re-invented myself after 37 years in corporate America, along with my daughter who I mentioned has a very successful business in Savannah. She has a degree in journalism, a masters in public health and was a successful TV health reporter and decided that PT was her love.
I think the Baby Boomer era has been a boon to our business. During the height of the recession here in the US, UE had one of it’s largest growth spurts?!
The problem as I see it though is just like auto mechanics, anyone can proclaim they are a PT.
WOW:
-Nitro Adduction
-SSS Leg Curl
-Nitro Leg Press
-Nitro Compound Row
-Medx Chest Press
-Nitro Pullover
-Nitro Bicep
WILDCARD!
-Negative-Accentuated Pullover
-Bottom Half Negative-only Press on ARX
-Negative Only Reverse Curls
WOW:
Rack bench press
Hammer leg press
Weighted chin
Weighted dip
Hammer low row
Hammer leg press
Powertec shoulder press (on squat apparatus)
Hammer calf press
I did 20 total reps on chins and the Powertec press, allowing several sets to get there. Everything else was one set to failure (the rack bench had 2 warm up sets prior to the main set). I thought I’d try a few “true” rest pause reps on the Hammer leg press but after the set, I could not budge the weight from the starting position at all after 20 seconds. So I dropped the effort. I figure it would have taken me at least one minute to do even the first rest pause rep.
Thomas
I know you are wary with the bench press due to concerns for shoulder health. How do you feel about dips in relation to this issue?
Brian F,
I like dips a lot-no problems here at all. But I know they may not be for everyone. I do them very controlled, and I think that makes a big difference. I NEVER drop fast and hard into the bottom position to get a bounce up. I know nobody on this forum would do that but to anyone who does-watch out; it’s a shoulder killer.
I have had no problem with the rack bench. But I do not let my arms flare out to the sides like some do. But it’s not a close grip bench press either. So far so good.
Ed G,
The fact that anyone can be a personal trainer is actually a blessing. If it were regulated it would be some aerobics-based BS. What we are doing would not be endorsed by any right-thinking beaurocrat.
Any one that invites regulation of their industry is nuts. Take it from someone in the most regulated industry in the world. I can’t do any right thing without breaking the law.
Doug,
Point well taken
Ed
Thomas
Thanks for previous. As I just tweaked one of my shoulders again, doing push ups, I re-visited your March 17th video workout as I remembered you incorporated this movement.
The common form instruction when doing any kind of chest press including the bench press is to keep the upper arms in line with the rear plane of the torso in the bottom position.
However when we reverse the movement and perform push ups it is common, as noted in your own demonstration that the elbows/ upper arms come way back. I think this is possibly what caused the issue with my shoulder.
I know you are a chiro and concerned professionally and personally with joint health so I would be grateful for your view.