om militärpress

jim wendler hade i sin andra upplagan av 5/3/1 några sidor med frågor. för kul input på e-bokens upplägg och innehåll rekommenderar jag genomgången som coach gjorde förra hösten.

i boken finns hur som helst följande med. senast idag tänkte jag MOVEMENT istället för MUSKLER och allt kändes bättre. kanske kan det hjälpa någon annan.

Question: What are five ways to increase my press?

Answer: Ever since I started pressing, I have been obsessed with making it better. Partly because I was so weak at it for so long (which meant that it had no place to go but up) and because it is simply a cool exercise to do. The death of the Press as a movement can be attributed to a lot of things, none of which actually matter. BUT, if you view this lift with as much enthusiasm as I do, use these tips to improve what I consider to be one of the most fun movements in the gym.

1. Use a false grip – I don’t know who told me this or why I began doing this but this made a huge difference with my pressing power and more importantly THE PATH of the bar. It may seem a bit scary at first; holding a bar over your head with a false grip. But this seems to keep the bar path perfect for me and for some reason, make it much more comfortable on my shoulders.

false grip fungerar, hittills, väldigt bra för mig. i kombination med att jag kör bandövningarna har greppet bidragit till minskad smärta i axlarna (tror jag). dessutom drog jag ihop greppet en del. håller nu precis där inre knurling börjar.

2. Hold the bar in the shelf of your lats – This is hard to explain but think about it this way; don’t support the bar in your hands or on your shoulders. “Shoulder” the load with your lats – keep your lats pinched and held tight. This will keep the bar path from getting out in front of you and make you feel stronger at the bottom. A good confidant start makes a huge difference.

svårt att göra om man har lats som en tändsticka, som jag. efter att ha mördat mina muskler med krocs och pullups i ett drygt år börjar jag förstå vad han menar. om det finns lats går det faktiskt att ha dem som hylla. mycket trevligt.

3. View it as a total body lift – This doesn’t mean that you should turn it into a push press, something that I have caught myself doing from time to time. But because of the line of power goes from over your head to the ground, it requires your whole body to be tight. Squeeze your ass hard! “Squat” the weight up with violence. The press is NOT a shoulder exercise, it is a MOVEMENT. View it as such.

i just det här fallet ska vi inte förväxla press med en push press eller en jerk. de lyften har sin plats i andra människors program, men inte i mitt. tätt med fötterna, tryck ihop rumpan (som borde vara imponerande rund efter alla oändliga squats) och mooooooosa upp stången.

4. Use volume to get stronger – the first thing I did to increase my press is train to a heavy set and then back off for multiple sets of 10. This is very similar to the very
popular Boring But Big. I have found that volume increases my press greatly – but do not forget that you have to train heavy, too. As a note – when doing my main sets of 5/3/1, my goal is to simply get the weight overhead; it is a MOVEMENT. When doing down sets, I pull my head through at the top and view it as a “muscle”, not a movement. This is a key distinction that one must have when training big lifts (squat, bench, clean, dead, press) and when doing assistance work. One is a movement, the other is a muscle.

de som redan är starka har så klart kommit på det här för länge sen. jag behövde någon som slog mig i skallen med det (se kommentaren). det känns bra, jag tror det är bra.

5. Make it a priority – Just like any lift, if you want it to increase you have to make it a priority in your training. Once I did this, once I made it as important as my squat or bench press, it made huge increases. But please understand that of any of these lifts (squat, clean, bench or deadlift) this is the one that will increase the slowest and take the most patience. Keep at it and you will be rewarded. There is nothing better than pressing a weight that some people struggle to squat.

därför pressar jag på måndagar, när jag teoretiskt är som mest utvilad. det jobbigaste först och det skojigaste sist (fredagar = squats).

my two cents om pressar.

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