[quote]skidmark wrote:
My bench is well and truly screwed. I barely got 255 for three off a two board and then could barely do 245.
My arms back and chest are the biggest they’ve ever been and I can’t even bench what I did 4 weeks ago.
Ever since I dropped high rep bench work my bench has gone into the crapper.
I may have to take a token bench in the comp because I don’t have a lot of time to turn this around. I can’t keep my right elbow tucked. It just keeps winging out on it’s own after three reps.
I’m so flipping frustrated I’m ready to pack it in on bench. I’ve been fighting this shoulder for 3 years now and I’m just done.[/quote]
hmm…am I sounding more like you? (see the post I made today on my log).
I am a beginner so I have no technical/tactical input but you can’t give up on me now…3 plates this year remember!
It wasn’t that bad a training session, got some good tricep work in and I’ve identified a possible fix.
Starting daily high rep one-arm dumbbell work following the bench path, really concentrating on keeping that shoulder depressed. It’s pure weakness in the rotator cuff, not anything damaged structurally.
Dude, try the YTWL with 5 or 10 pounds, done daily. I guarantee major improvement in the rotator cuffs within 3 days. I do it as part of my warm up/mobility whether I am benching or squatting.
Also, Inside and outside rotations on a cable pillar work well too. I think thats what they are called. I only use 20 pounds and do 20 reps. do the inside first. If setting up for the right arm, but the pully at the same level as your elbow. Stand with your shoulders in line with the pillar, right shoulder closest.
Use a D-ring. with your elbow buried in your ribs, draw the hand to your left ribs, then under control let the negative take the hand back out. Do it 20 times. Then do the other side. Then, standing with your left shoulder closest to the pillar, take the handle in your right hand, and start with right hand at left side.
Then, keeping your elbow buried, act like you are backhanding a cross-fit practitioner. 3 days, I’m serious as a heart attack!
ol
[quote]mjnewland wrote:
Dude, try the YTWL with 5 or 10 pounds, done daily. I guarantee major improvement in the rotator cuffs within 3 days. I do it as part of my warm up/mobility whether I am benching or squatting.
Also, Inside and outside rotations on a cable pillar work well too. I think thats what they are called. I only use 20 pounds and do 20 reps. do the inside first. If setting up for the right arm, but the pully at the same level as your elbow. Stand with your shoulders in line with the pillar, right shoulder closest.
Use a D-ring. with your elbow buried in your ribs, draw the hand to your left ribs, then under control let the negative take the hand back out. Do it 20 times. Then do the other side. Then, standing with your left shoulder closest to the pillar, take the handle in your right hand, and start with right hand at left side.
Then, keeping your elbow buried, act like you are backhanding a cross-fit practitioner. 3 days, I’m serious as a heart attack!
ol[/quote]
I do the the Dave Tate mobility for warm up, then I just get one set of 8 reps on each excersize of YTWL with no rest between. I started at 5 lbs and now use 10 lbs. Cosgrove says for this routine 20 lbs is very heavy, so its not about the weight. The trick (IMO) is to hold the weight for a second at the top of each rep. it sure works for me!
Elbows been kicking up lately. Sore to the touch though it doesn’t hurt to bend. Hurts to push with it though. Generally feeling run down and on the verge of getting sick so I’ve been skiving off the last few days.
Back to it tomorrow to see how much squat poundage I’ve lost…
Elbows been kicking up lately. Sore to the touch though it doesn’t hurt to bend. Hurts to push with it though. Generally feeling run down and on the verge of getting sick so I’ve been skiving off the last few days.
Back to it tomorrow to see how much squat poundage I’ve lost…[/quote]
It’s that feeling of mortality. I had issues with my lower back this morning while freezing my ass off. When something is stopping you from from training at 100%. It really takes a lot of the fun out of training.
I had some elbow sensitivity on the inside bone. Sound similar to what you discribed. I just seemed to stop, just like it started.
I forgot to mark the squats last night as a PR. Never done 335x5 before. And the 365 was a previous max that I strongly considered doubling. So I did okay even though the workout was abbreviated. If I can put 5 more pounds on between now and the comp I’m pretty certain 400 is doable.
Looking forward to deads tomorrow, though I may sub in bench
I forgot to mark the squats last night as a PR. Never done 335x5 before. And the 365 was a previous max that I strongly considered doubling. So I did okay even though the workout was abbreviated. If I can put 5 more pounds on between now and the comp I’m pretty certain 400 is doable.
Looking forward to deads tomorrow, though I may sub in bench[/quote]
That’s awsome squattin’ skid! I think you’re right, if you can do a double at 365, 400 at the comp is certainly a possibility. You still weigh under 200lb.?
[quote]daddyzombie wrote:
skidmark wrote:
Good advice.
I forgot to mark the squats last night as a PR. Never done 335x5 before. And the 365 was a previous max that I strongly considered doubling. So I did okay even though the workout was abbreviated. If I can put 5 more pounds on between now and the comp I’m pretty certain 400 is doable.
Looking forward to deads tomorrow, though I may sub in bench
That’s awsome squattin’ skid! I think you’re right, if you can do a double at 365, 400 at the comp is certainly a possibility. You still weigh under 200lb.?
