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strongkid963
03-31-2008, 08:28 AM
I have extremly weak triceps and need help...for example

current bench 250.....5 board 285
thats only 35 lb difference between bench and 5 board!

Another thing is when doing overhead jerks (power jerks) I have it within 3" of lock-out (I have good leg drive) but my arms can support the weight good, for example I was do 240 the other day and got it to lock-out but my arms are not strong enough to hold the weight?

BTW: my arms are kinda long since I am 6'2".

Rusty
03-31-2008, 08:32 AM
First off, it's 'triceps' not 'tricepts'.

Do heavy tricep work. 3-5 boards, chains, bands, JM's, CG bench

I don't really know what you want us to tell you.

strongkid963
03-31-2008, 08:34 AM
First off, it's 'triceps' not 'tricepts'.

Do heavy tricep work. 3-5 boards, chains, bands, JM's, CG bench

I don't really know what you want us to tell you.

ok I will try those.

EDIT: how do you use bands like which one should I get?

Guido
03-31-2008, 08:38 AM
First off, it's 'triceps' not 'tricepts'.

Do heavy tricep work. 3-5 boards, chains, bands, JM's, CG bench

I don't really know what you want us to tell you.Fixed. ;)

Strongkid, I agree with Rusty. All oft hsoe things will help your tricep strength and lockout. I would also add weighted dips and floor presses to the list.

strongkid963
03-31-2008, 08:40 AM
Fixed. ;)

Strongkid, I agree with Rusty. All oft hsoe things will help your tricep strength and lockout. I would also add weighted dips and floor presses to the list.

ok I was doing floor press for 3 weeks but then went back to regular bench and it felt weird. About the same.

Ben Moore
03-31-2008, 08:48 AM
What does your typical week look like right now? There's not really a magic combo to make your triceps stronger. It's just alot of work. It may be as easy as adding some more volume in.

BTW, I have the same problem.

WillNoble
03-31-2008, 09:22 AM
EDIT: how do you use bands like which one should I get?


elitefts.com

strongkid963
03-31-2008, 09:32 AM
What does your typical week look like right now? There's not really a magic combo to make your triceps stronger. It's just alot of work. It may be as easy as adding some more volume in.

BTW, I have the same problem.

well here is the past week
_____________________________
monday:
front squat-oly style
135x4-more upright then normal,good
225x2-no belt, no struggle
275x1-w/belt super easy
315x1-knee wraps, dumped it 3/4 up but was good enough to count(slipped)
power jerk
135x5
135x3
185x2
205x1
225x1-solid, good rep
235x0-so close, weak arms
200x4-good
bench press
135x2
185x3
225x1
255x0-falied at 1" off chest, any suggestion?
205x5-cg
185x7
arch was really good today, back got tired quick.
back squat-oly style
135x3
225x2
315x1-belt, deep
405x1-woooooooooooooo new record, apf paralell, w/knee wraps
225x4
135x10-wide stance
pitcher squats(ask for description)
185x10-cramps for 1.5 hrs after ward, right now as I am writing this quads are ready to cramp and I got a game in a hour.
hammmer curls
35x10
35x10
35x10
35x10
35x10

bodyweight 231-leg strength is climbing.
_____________________________________________
wednesday:
after two baseball games and I pitched alot.
oly squat\
152x5
242x2
312x2-another team member told me I could get lower on squat if I bend my back over less, so worked on that.My form could havee just been bad from throwing 87+ pitches in the game.
242x3-better form
152x5
152x2
bench
135x5
185x2
225x2-tough
245x1
185x6-weak from game
135x25
close grip
135x10
135x10
135x10
135x10
135x10
135x10
135x10
rack pulls around 18"
135x5
225x5
315x1
405x1
495x1
545x1
done back was really hurting when I got there thats why I didnt do full deadlifts only rack pulls. Back is still tweaked a bit.
_____________________________________________________
thursday:
today: got farmers in the mail,and I had to try them.'
farmer walk-weight is each hand
105x120ft
195x60
195x60
245x40
245x40
hold
265x5 sec. wasnt going for time
should of went heavier but back and had two games+ powerlifting yesterdy
STONES to 48
230x1
270x1
230x2
nothing much
_____________________________________________

friday
bench press
45x5
135x5
185x3
225x4-good
power jerk
135x3
185x2
205x1
225x1
230x1-good
245x0
deadlfit
135x3
225x1
315x1
405x1
500x1
570x1
good
____________________________________________
saturday:


training events+squats with alex.
frontsquat
135x5
185x3
225x1
back squat
275x1-easy
315x1
365x0
315x2
365x0
stones to 60"-no tacly
230x1
230x1
230x1
240x1
230x1
then lapping-very very little tacky (finger tips)
340x1-lil supriseed i did this with little tacky and it being wet.
340x1-

Ben Moore
03-31-2008, 09:49 AM
Well, from prior experience it's tough to go at overhead and bench and have them both go up.

Have you thought about moving your overhead to a different day? Maybe do it on your event days?

strongkid963
03-31-2008, 10:30 AM
Well, from prior experience it's tough to go at overhead and bench and have them both go up.

Have you thought about moving your overhead to a different day? Maybe do it on your event days?

in a perfect week I have the following routine
Tues:bench+overhead
wednedasy:deadlift and lower body

fri:same as tuesday
sat:same as wenesday

sun:events


I have been reading articles t-nation and thinking about revising.

Ben Moore
03-31-2008, 10:42 AM
Why are you doing the same workouts twice per week?

strongkid963
03-31-2008, 10:49 AM
Why are you doing the same workouts twice per week?

Because I dont get sore/tired out from 3 w/o's a week.

PriestCometh
03-31-2008, 12:13 PM
Because I dont get sore/tired out from 3 w/o's a week.

Ask yourself, does your body have time to heal?

thewicked
03-31-2008, 04:16 PM
i like all that's been suggested..for my tricep work I'll do ..

banded jm presses or barbell extensions

pin presses in the cage right at my sticking point to help develop it
board presses...but if you're a raw bencher I wouldn't ever go over a 3 board. A 4-5 board is so damn big that even if you get used to supporting the weight the RM isn't that much to get any benefit of unless you're in a shirt

floor presses do wonders and floor presses with chains..

close grip floor presses, close grip inclines, close grip bench presses in general...

anything that's a BIG compound movement with a narrower grip will do wonders for your triceps.

PriestCometh
03-31-2008, 04:45 PM
My favorite exercise is pinpresses with bands

joelhall
04-04-2008, 05:05 AM
close grip bench and weighted dips do wonders for my triceps. but i reckon too youre doing too much in the week. if youre not getting sore from that something funny is going on. sounds like your knackering yourself out too much to lift heavy enough, and doing too many singles.

just my tuppence of course.

joelhall
04-04-2008, 05:07 AM
plus if youre doing the boards with more weight i wouldnt say you have 'extremely weak triceps'. dont go overboard trying to push up the weight too quick.

strongkid963
04-04-2008, 08:48 AM
Ask yourself, does your body have time to heal?
yeah, I eat alot (ramen noodles 4 paks at a time), but I am afraid I take longer time off I'll get weak (esp. deads)

i like all that's been suggested..for my tricep work I'll do ..

banded jm presses or barbell extensions

pin presses in the cage right at my sticking point to help develop it
board presses...but if you're a raw bencher I wouldn't ever go over a 3 board. A 4-5 board is so damn big that even if you get used to supporting the weight the RM isn't that much to get any benefit of unless you're in a shirt

floor presses do wonders and floor presses with chains..

close grip floor presses, close grip inclines, close grip bench presses in general...

anything that's a BIG compound movement with a narrower grip will do wonders for your triceps.
ok I am better at raw benching than in my 1ply loose shirt (long arms)

My favorite exercise is pinpresses with bandsI like these for overhead


close grip bench and weighted dips do wonders for my triceps. but i reckon too youre doing too much in the week. if youre not getting sore from that something funny is going on. sounds like your knackering yourself out too much to lift heavy enough, and doing too many singles.

just my tuppence of course.yeah I don't get sore much anymore I used to couple years ago, but I have never had a sore back from deads.


plus if youre doing the boards with more weight i wouldnt say you have 'extremely weak triceps'. dont go overboard trying to push up the weight too quick.well this week I did 315 5 board, and just missed a 255 regular bench.

joelhall
04-04-2008, 10:53 AM
but I am afraid I take longer time off I'll get weak (esp. deads)

rest is good dude.:)

and by the sounds of it your tris are nice and strong. sounds like you may need to work on the delts pecs and lats if your having trouble doing a full bench press.

Guido
04-04-2008, 11:22 AM
:withstupi:

Yep it's doesn't sound like your tri's are really that much of a weakpoint at all.

Perhaps try working down to lower boards each weak, and do paused, full range pressing.

Lones Green
04-04-2008, 11:49 AM
ahhh the joy of being young. in high school i could lift twice a day every day of the week and not think twice about it. time off is good, you'll find that out as you age, haha

strongkid963
04-04-2008, 11:57 AM
but I am afraid I take longer time off I'll get weak (esp. deads)

rest is good dude.:)

and by the sounds of it your tris are nice and strong. sounds like you may need to work on the delts pecs and lats if your having trouble doing a full bench press.ooo but its seems to be tri's on overhead jerk, I can get the weight up sometimes but can't hold it there. understand?


:withstupi:

Yep it's doesn't sound like your tri's are really that much of a weakpoint at all.

Perhaps try working down to lower boards each weak, and do paused, full range pressing.ok I should start at three board, then two, then max out then again?

joelhall
04-04-2008, 12:08 PM
you find you get shaky holding the lockout around the shoulders like you cant push upwards anymore? i had this when i used to do olympic lifting, and holding lockouts when i went heavy was near impossible because of weakness in the delts/traps, especially controlling the snatch. probably explains the problem with the bench too. try strengthening up your delts and traps and see how that changes things.:)

thewicked
04-04-2008, 03:55 PM
you find you get shaky holding the lockout around the shoulders like you cant push upwards anymore? i had this when i used to do olympic lifting, and holding lockouts when i went heavy was near impossible because of weakness in the delts/traps, especially controlling the snatch. probably explains the problem with the bench too. try strengthening up your delts and traps and see how that changes things.:)

yeah i second that..attack that shoulder girdle and work on your back as well. The thicker you are the less distance the bar has to travel and the more power you develop when you press hard into it OFF your back. Shoulders man...nothing better than heavy laterals and presses for shoulders!

strongkid963
04-04-2008, 07:04 PM
http://www.youtube.com/watch?v=LI3ZgUs0_4Q

Travis Bell
04-04-2008, 10:07 PM
Great work! Kinda hard to tell much given the quality but it looks like your hips sway back and fourth when you're pressing. Might want to tighten up your core a little but other than that things look great

strongkid963
04-05-2008, 06:07 AM
Great work! Kinda hard to tell much given the quality but it looks like your hips sway back and fourth when you're pressing. Might want to tighten up your core a little but other than that things look great

thanks, I'll look for that

Ben Moore
04-05-2008, 06:16 AM
Keep the core tighter and put your head through on the lockout. You'll have to in competition anyway and you might as well train like you'll compete.

RhodeHouse
04-05-2008, 02:21 PM
TRICEPS - pick 2 exercises and see if your strength goes up (at least 2 months before you change) If you make gains, don't change anything. And, don't overdo it. Train everything like it's weak.

OVERHEAD - your upper back is weak, that's why you can't lockout the weight.

TRAINING

1. Don't train bench and overhead on the same day
2. If I punch you in the arm, you'll be sore. Does that mean you had a good workout? Soreness is NOT a good sign of a good workout.
3. You do too much work in a week and in a workout. With baseball and lifting, you're never getting a chance to rest. During the season, I would train 3 times per week - 4 exercises per workout - THAT'S IT! As a teenager, I know you don't eat right, sleep right, or recover properly. Let your body rest.

strongkid963
04-06-2008, 09:21 PM
Keep the core tighter and put your head through on the lockout. You'll have to in competition anyway and you might as well train like you'll compete.yes, I'll have to really exagerate it.


TRICEPS - pick 2 exercises and see if your strength goes up (at least 2 months before you change) If you make gains, don't change anything. And, don't overdo it. Train everything like it's weak.

OVERHEAD - your upper back is weak, that's why you can't lockout the weight.

TRAINING

1. Don't train bench and overhead on the same day
2. If I punch you in the arm, you'll be sore. Does that mean you had a good workout? Soreness is NOT a good sign of a good workout.
3. You do too much work in a week and in a workout. With baseball and lifting, you're never getting a chance to rest. During the season, I would train 3 times per week - 4 exercises per workout - THAT'S IT! As a teenager, I know you don't eat right, sleep right, or recover properly. Let your body rest.
you obviously know your **** better then me...I'll take some of your advice.

strongkid963
04-07-2008, 08:41 AM
bench press
135x6
185x3
225x2
245x1-easier than normal
255x0-very close, lost it at the transition point where lockout starts.
did lots of sets with 135 on bar and 125lbs on weight chained-up on the bottem so only lock-out has the weight.
5 board
275x1
295x1
315x1-I suck at bench this felt heavy
did some super-sets with close grip bench and 80lb military preses(high reps)

I am too tired to remember my workout in detail
===============================================


seated calf raises
90x20
90x20
standing calf raises
x15
x15
back squat:making sure I get below paralell
135x5
225x2
315x2
365x2-new record, knee wrpas
hang cleans-w/ very little knee rebend
135x2
185x1
205x1-decided not to switch to hook grip today because grip felt STRONG.
215x1
225x1- new record, finally been trying to get this for awhile

done. great hang cleans, bodyweight is up to 230-233 and have been taking the creatine thats works
============================================
deadlift
225x3
315x1
405x1-double overhand thats good
500x1-speedy,hook grip
605x0- =( IDK weak today
585x0-over nervous today
power jerk
95x3
135x2
205x2
225x1
235x1-woooooooooo, held it too. got vid later
bench press
135x4
205x2
225x4-vid later
185x13
done. good except for deadlifts I thought I would have gotten 605 but weak today ????????

========================================

today was my birthday and been little upset I missed the 605 deadlift and my grades are bad. o-well
saturday night training
bodyweight 237-wowzers
3 board bench
155x10-regular bench
225x4
275x0-really close
245x2
bench is bad everyones knows it, time to get so big that my ROM will decrease by 25%
farmers walk
105x120 ft
200x120ft
250x50ft
250x50ft
atlas stone
230 to 60" wet andi didnt have tacky....my upper back is gradually getting stronger, when I do stones to high platforms my hang clean gets betterfor some reason.

RhodeHouse
04-07-2008, 12:47 PM
Stop missing weights. Check your ego at the door. If you miss every single workout, you'll set yourself up to miss. Never miss a weight. If there's any question about getting it, don't do the set. Build confidence by hitting weights, not missing weights that you're not strong enough to do yet.

Keep after it, though.

strongkid963
04-13-2008, 06:20 PM
Stop missing weights. Check your ego at the door. If you miss every single workout, you'll set yourself up to miss. Never miss a weight. If there's any question about getting it, don't do the set. Build confidence by hitting weights, not missing weights that you're not strong enough to do yet.

Keep after it, though.

I tried not to miss any weights this week, its been crazy with meeting a friend at the gym, and showing him how to do exercises, and no baseball.


--------------------------------
Monday:
overhead press
135x2
185x1
205x2
225x1-easy, decided to stop there
squats oly hybrid style
135x2
225x2
315x2
335x1-in the middle spotter starting helping me, I litterally paused and said "I got it, I got it"
355x1-belt only, best 355 depth ever, spotter knew not to interfere
bench press-showing old friend how to do it.
135x3
185x2-felt heavy today
205x5-felt heavy again, I NEED to stop doing these on overhead days
clean and press-some guy really wanted me to do these with him.
135x5
155x2
165x1
175x1
135x5
---------------------------------------------
deadlifts w/thick shoes-working on form too.
135x3
135x3
275x1
345x1
415x1
485x1
415x10-2 reset, 8 touch-n-go
couple sumos with 275
box squat 18"-I am anti-box squat BTW
135x3
225x1
225x1
225x1
205x4
205x3
205x3
135x4
regular squat
135x6
185x6-quick
hack squat-plates are on each side
just machine-x-4
1 platex4
1 platex5
1 platex7
1 platex9
1 platex20- hard hard hard
incline dbl-weight total
150x10
dbl curl
60x1
squat were not that hard today w/no belt
-----------------------------------------------------------------------
down at frantz powerlifting gym BW:235+, too nasty for strongman today.
squat (2ft in between feet)
157x5
157x5
247x3
337x2-put briefs on (2ply)(not too tight)
387x1-easy
430x1-good,no knee wraps, I just wantedd to deadlift so didnt go higher
deadlift-raw
135x4
225x2
315x2
315x5
415x1
520x1-after I was done I realized I still had on my big basketball shoes(1.5")
bench pres
135x4
185x4
225x2
250x1-easy
265x0-close close close-I got to stop missing, but I was damn close
TOTAL: 1200 with more in tank on deadlift and squat especially
front squat
135x2
135x2
225x2
275x1-w/belt, not bad considering
hang cleans
135x2
135x3
185x2
205x1-good dbl overhand(no hook)
135x4
135x4
135x4
DONE.
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