new tri workout help please!

[PCxPete]

for the past month or two ive been running needsizes 5x5 (and i fuckin love it!) but one thing that im not so happy with is my tri w/o.

atm all ive got is

superset tri pushdowns with curved/flat bar ( 50lb increase)
dips (sometimes done tripleset with pushdowns) ( get 3x10 out every time now)

but ive jsut added skullcrushers in aswell but i really want a w/o that will slaughter my tris as i feel they are really holding me back on bench atm.

many thanks.

 

[FatRat]

I would change the pushdowns for more of a compound move where you can really start adding some weight, specially if you want some carry over onto your bench. Close Grip Bench or moving the Dips to the 5x5 phase would be my choice…

 

[Backlash]

Definitely add closegrip bench, and keep the dips and skullcrushers. Use either the closegrip bench or the dips as your 5x5 and the other two as the accessory exercises.

 

[st8k_lover]

I have been rotating close grips and skulls as my core 5x5 every workout. Love it

 

[ffknight84]

mine goes

5x5 skull crushers
2x8 rope PD
2x8 dips

 

[young guns]

any suggestions for someone with tendonitis in the elbow. i can't do close grip, dips, or skullcrusher without pain. i've left out close grip for awhile now and my elbow has gotten better, but still some pain at times.

i can do skullcrusher on a low incline though without severe elbow pain, and have been doing them. also been doing rope pushdowns as well as single arm reverse grip pushdowns or dbell kickbacks.

the problem is that my tri's are really laggin behind right now, and they're hurting me on chest day. they just die out too fast doing dbell presses.

 

[ffknight84]

well what is causing it, i had tendinitis in my elbow from when i used to throw the jav/shot/disc in track. If it is in fact the weight lifting you might want to talk to a sports medicine person.

 

[EliteBB]

Close Grip Bench is a must if you want to add mass and grow stronger tris. Follow that with reverse pushdowns and finish off with one arm overhead extentions.

 

[young guns]

well what is causing it, i had tendinitis in my elbow from when i used to throw the jav/shot/disc in track. If it is in fact the weight lifting you might want to talk to a sports medicine person.

i'm not exactly sure what caused it. i would occasionally have problems in the past, but not continuous pain like this year, which lasted about 4-5 solid months before it started gettin better. before i always though it was due to improper form or liftin too heavy, especially on skull crushers. i also feel that the explosion in bicep strength i had may have had something to do with it. either way, it got so bad that i couldn't bench, lift shoulders, or do pullups without pain. it's gotten much better lately though.

to answer your question though, it's definitely due to liftin. i've done nothing else i can think of that would have caused it. i saw my regular doc and he gave me some stretches and exercises to do. i think my forearm strenght may be lackin a little which could also have something to do with it.