Unless that wasn't the "more" you were looking for 
Lugnut
Why are you incorporating plyos? What are your goals in relation to having upper body plyos in your routine?
You might want to research Dynamic Effort(DE) modalities. For example, doing speed work on barbell flat bench presses. There are a ton of variations when using DE work.
If your goal is to build explosive pressing/pushing power, then what you are currently doing and DE work is the trick. Just have to play with proper loading/intensity, volume, rest/recovery, etc.
Let me know if I can be of any help. I use DE modalities in my training for upper and lower days.
Thanks fatty, yes, looking for more explosive power/speed in pushing AND pulling movements. Not familiar with DE I'll start googling later, preciate it.
On the pulling side, a friend has begun doing chinups with a clap at the top. Didn't realize that was even possible! So I've started doing my chinups a little faster. I'd like to be able to duplicate what he's doing but we'll see.
I'm hesitant to work on a flat bench. I would like to be able to push through the entire motion and not have to decelerate or control a weight at the end of the movement. Plus I've seen some people hurt themselves that way.
Still stumbling over intensity/load/recup time.
)
A guy at my gym does those and he also does this thing w/ his legs (very hard to describe w/out actually seeing it) when he does pull ups its like he spreads them like the splits while doing a pull up... what ever it is he does.. it is amazing I just watch him in awww (plus he is smokin
I dont think so... I work out @ SMAC
I dont think so... I work out @ SMAC
It was not nonsense it was awesome, he was so flexible... I bet I could bend his ass all up like a pretzel
When I was lighter (lol, 6 years ago I weighed a puny 195) I was able to do a few clap pullups. Now I weigh 230 and I struggle doing 15 regular!
Injuries always dictate programming. Shoulder problems need to be addressed before applying DE methods to your routine. I see a lot of people get hurt due to poor technique on the bench press. Form should be addressed too.
Dynamic Effort is basically taking a submaximal load and applying maximal force. It can be done with almost anything. Should be noted on movements like the bench press, you do have to decelerate at the end of the movement. You could throw it similar to med ball throws but you know the risk. lol
Prilipen's Chart is worth your researching time too. It has helped my training dramatically. It takes some of the guesswork out of trying to figure out intensity/load/sets/reps.
No problem dude. It's putting our heads together like this that helps us make progress. Where one door closes another opens. Or something like that.....
You starting this thread made me realize that I need to revisit and focus on this area of my own training program.
i did a set of heavy squats the other day....then immedately went into dumbell lunges....on the first one i didn't make it back to the starting position...You power lifters are kinda freaky. I was talking to a friend last night and he said one of the "fatties" at his gym does standing jumps to the top of a 44" box AFTER doing sets of heavy squats.
You power lifters are kinda freaky. I was talking to a friend last night and he said one of the "fatties" at his gym does standing jumps to the top of a 44" box AFTER doing sets of heavy squats.
as far as your shoulder/s go...have you asked about surgery? I've had the same issue with both of mine and they keep trying to shove PT down my throat...I told them to just cut me but they aren't having it...i guess insurance reasons or something...
I know the feeling. Leg days are a love/hate thing for me.
NO SURGERY FOR ME!!! I stretch my shoulders every night and do PT exercises targeting the small muscles evey other day or so. It's helped significantly.
clean bill of health!
I got fed up and finally gave in. I stopped ALL movements that caused pain or discomfort for several months. Started stretching slowly, and doing the repetitive crap every night. Strength dropped dramatically (to be expected) but it's coming back now and my range of motion without discomfort has improved a LOT.
Might want to get checked out by a sports doctor (hint, there are NONE in southern maryland) and see what he recommends. Around here, people are so lazy that if you can scratch your balls the doctors give you the