Please Scroll Down to See Forums Below 
Jim Ouini
New member
Today was my core/stabilizer type workout. I decided to change some things around and try some new things based on this thread.
So I dropped the stability ball and basically did everything standing and with one arm as much as I could. So instead of stability ball db chest press, I did standing cable press, single arm. Instead of seated stability ball shoulder press, I did standing one arm db press, alternating. I have my elbows pointed forward on these, not out to the side.
I also did one arm db row, unsupported like I was doing a regular BB row. I even 'deweighted' the db on the ground between reps.
Threw in some hammer curls on a bosu ball and overhead rope tricep extensions, standing.
All were done 3 x 15 since I'm working on core stabilization/endurance.
Overall I have to say I liked it. I like the stability ball for balance but I think I could feel my core being activated a little better standing up and having to control each arm individually. Mostly I felt this in the chest press, not so much in the shoulder press since I think seated I had to keep the core pretty tight anyway.
I also like the idea of mimicking my regular lifts a little closer than what I was doing before.
Also, I started with front squats to 225 x 4 before my rack failed me (well legs too), then 205 x 3 x 5. I guess watching that Bulgarian DVD didn't transfer any strength over by osmosis.
Finished up with 135 x 3 x 5 suitcase deads. I'm getting good at these although they bother my wrist a little when I'm having balancing problems with the bar.
So I dropped the stability ball and basically did everything standing and with one arm as much as I could. So instead of stability ball db chest press, I did standing cable press, single arm. Instead of seated stability ball shoulder press, I did standing one arm db press, alternating. I have my elbows pointed forward on these, not out to the side.
I also did one arm db row, unsupported like I was doing a regular BB row. I even 'deweighted' the db on the ground between reps.
Threw in some hammer curls on a bosu ball and overhead rope tricep extensions, standing.
All were done 3 x 15 since I'm working on core stabilization/endurance.
Overall I have to say I liked it. I like the stability ball for balance but I think I could feel my core being activated a little better standing up and having to control each arm individually. Mostly I felt this in the chest press, not so much in the shoulder press since I think seated I had to keep the core pretty tight anyway.
I also like the idea of mimicking my regular lifts a little closer than what I was doing before.
Also, I started with front squats to 225 x 4 before my rack failed me (well legs too), then 205 x 3 x 5. I guess watching that Bulgarian DVD didn't transfer any strength over by osmosis.
Finished up with 135 x 3 x 5 suitcase deads. I'm getting good at these although they bother my wrist a little when I'm having balancing problems with the bar.
