Pushups :
A pushup isn’t just a pushup.
You can apply this to any exercise.
1, 2, 3, 4, 5, I count as I lower.
1, 2, 3, 4, 5, I count my nose touching the floor.
Explode up.
The entire set I’m visualizing a cute college chick sitting on my upper back.
The visualized weight equivalent to a “moderate” weight bench – call it 10 (ish) x between 275 and 315 (accurate math).
Visualizing mid 300lb equivalent it’s going to be a taller chick or a smaller dude standing on my upper back.
For a visualized 405+ equivalent we’re talking a 200+ human standing on the upper back – here we’re either talking a giantess (do they exist), or what is real easy to visualize, one of my training partners as I’ve done a pushup with him standing on my upper back in the past.
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There’s a lot of play in the strength effect of an exercise based on rep speed, pauses, and visualization.
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Front Raise Holds :
Front raise holds, it’d be cool to be able to hold a 45lb bar on outstretched arms for 5:00.
I have had periods of consistent usage of the movement with a 10lb dumbbell one arm at a time, however this isn’t one of those periods.
The pump feels good.
To maintain good posture your glutes fire hard – I like the stance to something out of martial arts.
Good for posture. Potentially magical as is horse stance.
The trap is pulling to keep the arm high, pulling to keep the now over 10lb hand attached to an arm parallel to the floor.
For the time this is a late night movement.
When the whim strikes causing what is just about the only time I touch the pair of 10lb dumbbells set down near my bed.
There too is a rusty 15lb dumbbell which I saved 3½ years ago seeing it about to be thrown in a dumpster at work, no longer wanted as door stop.
That requires a coke bath and/or a paint job before becoming the bedroom’s light shoulder bell.
I recall these brief holds setting my mind right before approaching the day.
I have olympic plates, I’m sure I could improvise something from the hardware store, pipe, clamps, possibly tape for an adjustable bell between 10-15lbs and 45.
Remember that the goal is two handed is 5:00 with at least an empty barbell.
The one arm dumbbell stuff is the prep.
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And now it is ravenous eat everything in the house time!