Sunday, March 3, 2013

DHPT Power, Precision & Pump Day 5

OK here we go with day five, push day.

First off in case anyone missed it in the previous entries, I'm well aware that these videos are crappy as hell! I'm just leaning my phone up against stuff and hoping it is pointed in more or less the right direction. We ARE going to do a proper video soon though.

Anyway day five is a lot like day one, except we start with the vertical pushing movements and accessory exercises. Except for me, my "vertical" movement is more like a incline press. A little steeper than usual for an incline press... sort of half way in between. This program is designed to be customisable to each person's individual requirements, and this suits mine. On day one I do a stricter vertical push as you'll see four days from now.

So... watch the video and you'll see my "almost vertical" press from various angles... the first angle being not particularly dignified. I worked up to 40kg dumbbells in each hand for 6 reps here, which I was quite pleased with. I throw in some Dumbbell Flies after this just for good measure (that's not on most people's cards) and then move on to Side Lateral Raises.

Take a good look at my Side Lateral Raises for two reasons. One, the video is crappy as hell, and two this is how I want you to do them if you're on my program. Start out standing at attention, then rotate your shoulders in slightly. Now lift out to the side keeping your arms straight (but not locked out at the elbows), a little pause at the top, and lower down sloooowly. You'll see people do these a million different ways but in my opinion this is the best way to isolate those middle deltoid muscles. At the top of the movement, imagine you're pouring water out of a jug or something... that's the position your arms should be in. Pinky finger higher than thumb, you dig?

Next up is LEGS and today I supersetted some 45 Degree Leg Press with V Squat Machine. It was horrible. 240kg leg press in this video though. I was pretty happy with that.

Finally you have me doing some Cable Flies. A lot like the Dumbbell Flies earlier (and the Pec Dec the other day), I am trying to keep my shoulders back, squeeze those pectoral muscles, control the weight on the way back to the starting position and release the contraction slooowly. Sorry the camera positioning was a bit crap on this one. More so than usual.

I finished up with some flat Barbell Press (aka horizontal pushing), but I was knackered so that shit was NOT worth recording! Great session all up though!

Now, the drive home on the other hand... that's a different story!