T Nation

'F*&K You Hanley'

Thats what i audibly said in the gym earlier.

I did seated power cleans for the first time in my life today. Because I saw your reccomendation in a thread.

Fuck you. I hate that shit. I’ll be doing it twice a week.

[quote]Xen Nova wrote:
Thats what i audibly said in the gym earlier.

I did seated power cleans for the first time in my life today. Because I saw your reccomendation in a thread.

Fuck you. I hate that shit. I’ll be doing it twice a week. [/quote]

Hehehe.

Lol.

I was wondering what the fuck was going on. It hurts so good.

Another awesome one to try is face pulls with a scap retraction at the start.

-Normal face pull position with a high cable, arms stretched out in front
-Retract your scap (try and pin your shoulders together)
-NOW rotate youe arms towards your face.
-Experience a whole new type of pain.

I’ve got to ask, how do you perform this exercise. I’ve never seen it. A video would help.

One of the best upper back/shoulder prehab exercises you can do IMO.

I am totally going to try these. It looks like a lot of fun. And going by the OP’s feeling toward these just makes it seem like even more fun.

[quote]Donut62 wrote:

One of the best upper back/shoulder prehab exercises you can do IMO.[/quote]

Dumbell rows and cuban presses would hit your upper back and your rotator cuff’s allot better than that.

wow, i was doing these completey wrong, great vid.

Joe is a beast.

–JB

[quote]Donut62 wrote:

One of the best upper back/shoulder prehab exercises you can do IMO.[/quote]

Nice vid :slight_smile:

Wow, I had no idea! Interesting way of doing that exercise. I just didn’t expect the retraction like that.

Isn’t this basically a shrug compounded with a cuban rotation?

Either way, I’m adding these to the routine immediately. Thanks for bringing up the thread!

i did these when i was using WS4SB, makes me kinda miss all that upper back work.

memories…

[quote]Tomanicus wrote:
Isn’t this basically a shrug compounded with a cuban rotation?

Either way, I’m adding these to the routine immediately. Thanks for bringing up the thread!
[/quote]

Whatever that is, it appears to be named wrong.

These and face pulls are two of my favorite upper back exercises.

[quote]beebuddy wrote:
Tomanicus wrote:
Isn’t this basically a shrug compounded with a cuban rotation?

Either way, I’m adding these to the routine immediately. Thanks for bringing up the thread!

Whatever that is, it appears to be named wrong.[/quote]

The name is a little unfortunate. But whatever the name, these are great. Do them for 12-15 reps and your whole upper back will be burning.

I’ve been doing these at the end of my ME session supersetted with Plate Choppers.

Somthing like this:
Plate choppers 2x12-15 (each side) @ 45lbs
Seated Cleans 2x8-10 @ 30-40lbs

thirty seconds rest between super sets

Do them and tell me how much you hate life afterwards.

Plate chopper vid:

I did them today w/ 20 lbs DBs. Since I have oly dumbbells, i have to hold them at my sides and twist up to the normal position. Otherwise, I’d hit myself w/ the bars. Still works incredibly well and is very difficult.

[quote]WS4JB wrote:
wow, i was doing these completey wrong, great vid.

Joe is a beast.

–JB[/quote]

Likewise, can see why I didn’t get much out of them before, thanks for the video.