2008-9-30
Bench
DB Neutral Grip Floor Press
65’sx8
85’sx3
100’sx3
110’s x 2 (PR Weight)
110’sx0 (this surprised me)
105’sx1 (shot my wad last set)
100’sx3
Speed Bench
135x25+9
HS Close Grip High Press (triceps)
100x8
150x6,6
170x6,5
Internal Rotator work
various x lots
Still a little fried from Assistance Day. Cut it short
wow Skid…your bench routine leaves me tired as well…
Nice PR, Skidmark.
Good luck with the mass gain stuff, skid. I’ve had to try a couple different formulas in order to put on any mass. They can get a little heavy in the stomach sometimes…
[quote]1Geech wrote:
Nice PR, Skidmark. [/quote]
Thanks Geech!
[quote]j_willy3 wrote:
wow Skid…your bench routine leaves me tired as well…[/quote]
I’ll tell ya - they were some of the fugliest reps I’ve performed. And I just about landed the right hand DB on my face 
The cool thing is that I worked something loose in my shoulder that needed to be freed, so I think I’ll be pushing for more reps next time. I went in to the gym hungry so I think that affected performance for the session.
More food = more reps/weight.
I’ve started working the internal rotation rc muscles on the right side. shoulder is feeling more solid each session. I spend a lot of time at my desk with the mouse out to the right of my keyboard - waaaay out right - and the internal rotators get slack as a result. At the lower weights I had stability on the DB presses I haven’t had before. Broke down hard on the heaviest weights though.
[quote]skidmark wrote:
j_willy3 wrote:
wow Skid…your bench routine leaves me tired as well…
I’ll tell ya - they were some of the fugliest reps I’ve performed. And I just about landed the right hand DB on my face
The cool thing is that I worked something loose in my shoulder that needed to be freed, so I think I’ll be pushing for more reps next time. I went in to the gym hungry so I think that affected performance for the session.
More food = more reps/weight.
I’ve started working the internal rotation rc muscles on the right side. shoulder is feeling more solid each session. I spend a lot of time at my desk with the mouse out to the right of my keyboard - waaaay out right - and the internal rotators get slack as a result. At the lower weights I had stability on the DB presses I haven’t had before. Broke down hard on the heaviest weights though.
[/quote]
I have the same problems with work becoming ‘mouse dominated’ I like the barbell floor presses I have started. Would you reccomend doing them and the dumbell floor presses as well?
I wouldn’t do them in the same session myself. I like to work high and low in a bench session. One partial movement (floor press, board press, etc) and then a full range movement so I don’t lose the bottom of the bench.
The neutral grip db floor press causes you to keep your elbows near your ribs whereas the floor press has the elbows out a bit farther. So you could use them in the same session if you liked.
[quote]skidmark wrote:
I wouldn’t do them in the same session myself. I like to work high and low in a bench session. One partial movement (floor press, board press, etc) and then a full range movement so I don’t lose the bottom of the bench.
The neutral grip db floor press causes you to keep your elbows near your ribs whereas the floor press has the elbows out a bit farther. So you could use them in the same session if you liked.[/quote]
Thanks Skid. I’m doing the floor and speed work on my second chest day. If my work spouse starts working out on Sunday morning I may put the dumbell floor stuff in as well.
[quote]
skidmark wrote:
I spend a lot of time at my desk with the mouse out to the right of my keyboard - waaaay out right - and the internal rotators get slack as a result. At the lower weights I had stability on the DB presses I haven’t had before. Broke down hard on the heaviest weights though.
j_willy3 wrote:
I have the same problems with work becoming ‘mouse dominated’ [/quote]
Same problem - I got the admin to order me a keyboard without the numeric keypad on the right, also got one of those ergonomic split/tilt options but that’s not necessary. The lack of a keypad is enough to bring the mouse close to avoid that reach problem. I know it has helped me.
[quote]soldog wrote:
skidmark wrote:
I spend a lot of time at my desk with the mouse out to the right of my keyboard - waaaay out right - and the internal rotators get slack as a result. At the lower weights I had stability on the DB presses I haven’t had before. Broke down hard on the heaviest weights though.
j_willy3 wrote:
I have the same problems with work becoming ‘mouse dominated’
Same problem - I got the admin to order me a keyboard without the numeric keypad on the right, also got one of those ergonomic split/tilt options but that’s not necessary. The lack of a keypad is enough to bring the mouse close to avoid that reach problem. I know it has helped me.[/quote]
You can try a touchpad keyboard as well. A number of times I’ve had friends who got some relief from those.
I think I’ve finally maxed out on reading exercise sites. Not this one, but all the others I check in on every day.
I still look forward to lifting, but I think I’ve burnt all my intellectual fuel for reading about it.
My buddy bought an Elite Fitness Systems power rack recently and I went over to his house to shoot the breeze tonight and take a gander.
Super sturdy, band pegs, fat chin up bar, dip bars, rod and pipe safety pins. Lovely piece of equipment.
Wish I’d gone over on a training day. It had a buffalo bar in it begging me to do 20 rep squats.
Lord save me from the sin of covetousness.
2008-10-2
Feeling tired and beat up. Taking it easy to day.
Deficit Deadlifts (-2")
215x3
265x3
315x2
365x2
415 4x1
Deep squats
115x3
165x3
215x3
265 6x2
Everything feels heavy today. That buffalo bar yesterday would have been very disappointed in me.
[quote]skidmark wrote:
I think I’ve finally maxed out on reading exercise sites. Not this one, but all the others I check in on every day.
I still look forward to lifting, but I think I’ve burnt all my intellectual fuel for reading about it.
My buddy bought an Elite Fitness Systems power rack recently and I went over to his house to shoot the breeze tonight and take a gander.
Super sturdy, band pegs, fat chin up bar, dip bars, rod and pipe safety pins. Lovely piece of equipment.
Wish I’d gone over on a training day. It had a buffalo bar in it begging me to do 20 rep squats.
Lord save me from the sin of covetousness. [/quote]
Ah Skidmark, 20 rep squats, that will cure you of covetousness 
I have to say, I can’t really get into exercise sites anywhere but the Over 35 Lifter Forum …
The rest just kind of leave me cold.
[quote]Elaikases wrote:
I have to say, I can’t really get into exercise sites anywhere but the Over 35 Lifter Forum …
The rest just kind of leave me cold.
[/quote]
There’s a lot to said for a welcoming and active/interactive community.
This may sound strange but most lifting sites and a lot of the articles bore the hell out of me. I’m sure there’s a lot of good new stuff out there but a lot of it is the same stuff revisited. Besides, if something really new comes up I just wait for you to bring it up.
Skid, check this out. Seems kind of expensive for a piece of plastic and a strap. But it might be a good solution to shoulder problems.
http://www.liftinglarge.com/index.asp?PageAction=VIEWPROD&ProdID=187
[quote]skidmark wrote:
…
Feeling tired and beat up. Taking it easy to day.
Deficit Deadlifts (-2")
215x3
265x3
315x2
365x2
415 4x1
…
[/quote]
There are slackers, and then there are slackers. One day soon I intend to slack like this, and then, I, too, shall be such a slacker.
[quote]Ironmantrw wrote:
Skid, check this out. Seems kind of expensive for a piece of plastic and a strap. But it might be a good solution to shoulder problems.
http://www.liftinglarge.com/index.asp?PageAction=VIEWPROD&ProdID=187[/quote]
Yeah - that seems like using a sledgehammer to drive a carpet tack. I’m not so strong that I need that amount of potential torque
The external rotator stretches shown are what Eric Cressey calls a sleeper stretch. No equipment required. In fact, many of the shoulder stretches don’t require any specialized equipment.
I liked the color though. Buddhist Orange.
[quote]skidmark wrote:
2008-10-2
Feeling tired and beat up. Taking it easy to day.
Everything feels heavy today. That buffalo bar yesterday would have been very disappointed in me.[/quote]
Maybe you have to kick back this weekend and relax. Have a couple mixed drinks and howl at the moon.