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  1. #1
    canada_rick is offline Member
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    Default Shoulders of steel....

    Good day all comrades and long time no chat. I have been insanely busy torturing, I mean training new recruits for the army. However in true Pavel fashion I remain faithfull to the party by always prioritizing strentgh, not bulk. Questions for the masses...
    (1) Has anyone else tried the cuban press/muscle snatch ? I love the results I am getting from it. I get both trap and deltoid work as well as a healthy external rotator cuff.
    (2) The best overall shoulder exercise is..... (a) Bent press (b) Jerks (c) Military press or (d) Power Snatches, your opinions please.
    (3) Has anyone else tried any variation of the Heavy-light-medium splits for three a week work outs ? I seem to notice they work great. I use my own system doing 3 exercises, each 3 x 5 on monday (90, 95 100 % that weeks weight) Wednesday (70 %, 75 %, 80%) and Friday (80,85, 90 %). What is your input of my idea ???
    (4) Is it OK to do romanian deadlifts and squats in the same work out or should i split them up ?
    (5) When doing barbell military press, what is the proper starting position and execution of the movement ???....
    Thanks comrades.

  2. #2
    Indrananda is offline Senior Member
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    Default Cuban Press ?????

    Could you elaborate comrade? Thanks,
    Indy

  3. #3
    MikeTheBear is offline Senior Member
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    Default Re: Cuban Press ?????

    I believe you take a more narrow grip, do a power snatch, catch the bar with BENT arms just above your head, and press it the rest of the way.

    For more info, see J.V. Askem's site. Don't have the link off hand; just do a Google search fo J.V. Askem cable bar guy. (Cable bar is the name of his product.) Poke around his site and you will find the muscle snatch.

  4. #4
    canada_rick is offline Member
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    Default Re: Cuban Press ?????

    Cuban press involves grabbing the bar at snatch grip width, pull the bar up as in a high pull, but do it slower and under control. Once the upper arms are parallel to the ground, rotate upwards until the bar is over head. Then press it the remainder of the way. On the lowering phase, lower thebar all the way to the chest then under control, lower it to starting position. Use light weight as this is a humbling exercise.

  5. #5
    Indrananda is offline Senior Member
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    Default Re: Cuban Press ?????

    Cool, thanks comrade. I appreciate it.

    Indy

  6. #6
    OLYlifter82 is offline Senior Member
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    Default Re: Shoulders of steel....(long)

    Hello,
    I believe the best shoulder exercise is the military press with either DB, for a more core stability orientated workout(pressing separate loads), or with a barbell for a more strength orientated workout(lateral balance isn't an issue). This is because the deltoid is the prime mover in the press with the tris coming into play after the bar has passed the top of the head and the upper back acting as stabilisers. Jerks, if done properly, involve very little shoulder and arm strength because the prime movers are the legs which initiate the movement after the dip reversal. The arms merely facilitate the transmission of power from the legs into the bar whilst thebody is moving away from the bar. The bent press is really more of a supporting lift because the bar and arm rest upon the hip at the beginning of the movement as the body is screwed under the bar and the weight stays in place thus the arm straightens by virtue of the body moving away from it. The power snatch involves little to no shoulder action in its performance but the act of holding the bar overhead means the rear delt acts in an isometric fashion to stabilise bar position.
    WRT your heavy, medium, light routine, my friend did this and got good results. He chose the front squat, power clean and push press, and the Farmer's walk. He did 3x3 on the respective heavy day for each of the barbell movements, 3x5 on the medium days and 3x10 on the light days. On the Farmer's he did this; he went for a short fixed distance a certain amount of times with heavy weights, went 25% lighter and 25% longer on the medium days and then he went 50% lighter and then 50% longer on the light days. He tried to get one heavy, one medium and one light exercise per day. In addition he ran and did hills on the off days.
    On the RDl and the squats, do em' together. Just make sure that you keep the back arch at all times. I personally do box squats and good mornings together.
    Try Google and try and find JV Askem's site. He has a series of articles on there regarding the MP.
    Good luck and sorry for the long post! Gut heil!

  7. #7
    Pavel Tsatsouline Guest

    Default Re: Shoulders of steel....

    Com. Rick:

    (2) The best overall shoulder exercise is..... KB clean and press although there are many other good ones

    (3) Has anyone else tried any variation of the Heavy-light-medium splits for three a week work outs ? I seem to notice they work great. I use my own system doing 3 exercises, each 3 x 5 on monday (90, 95 100 % that weeks weight) Wednesday (70 %, 75 %, 80%) and Friday (80,85, 90 %). What is your input of my idea ??? -Read Bill Starr's book on how to do it.


    (4) Is it OK to do romanian deadlifts and squats in the same work out or should i split them up ? -Either way. SQ first.


    (5) When doing barbell military press, what is the proper starting position and execution of the movement ???.... -See my column in a last year's MM.

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