Did a few light sets of DB press today, my shoulder feels almost 100% during the workout, but any other time I usually have some type of agrivation.
Gonna add some more volume in the next few weeks, will keep up with the ibeprofen and icing.
1-11-09 ME squat/deadlift
Squat:
135x2x5
185x3
225x3
ADD BELT
275x2
315x1-kinda shitty
330x1-also kinda shitty
REMOVE BELT
275x2
265x3
Deadlift:
135x2x5
225x3
275x3
ADD BELT
315x3
355x3
REMOVE BELT
315x3x3
ADD BElT
325x2x3- +10 second hold end of 2nd set
325x2- +5 second hold end of set
Lots of sets today.
The 315 and 330 squats were shitty because I fell forward a little on both of them. I shoulda worked up to a good 315. Im not gonna do singles on squats for a while, just doubles triples and quads.
I actually planned a 355x3 deadlift today, unlike usual were I go in an try and lift whatever. I like doing deadlifts w/ out the belt. Just feels more natural.
As for my shoulder. I really dont know what to do. Im getting mixed signals from it if that makes any sense. Sometimes ill get a shooting pain, and other times it feels like I could bench 5 million pounds.
Seriousley considering sheiko #29 when my shoulder gets better.
Did some light benching today:
3-board:
135x8x3
135x4x2
My shoulder is feeling great today, no pain or anything.
My plan is to start going heavy off the 4-board next saturday. Doing 1 more light day on tuesday. And eventually working my way down on the boards. So it should look like this the first few weeks of me coming back…
Week 1: 4 board
Week 2: 4 board
Week 3: 3 board
And depending on how my shoulder is, ill go from there.
I was wondering what the world record would be for a decline smith press…
In a double ply shirt…
off a 5 board…
and 2 doubled reverse strong bands.
[quote]BlackLabel wrote:
I was wondering what the world record would be for a decline smith press…
In a double ply shirt…
off a 5 board…
and 2 doubled reverse strong bands.[/quote]
on a Friday?
[quote]donpalmero wrote:
BlackLabel wrote:
I was wondering what the world record would be for a decline smith press…
In a double ply shirt…
off a 5 board…
and 2 doubled reverse strong bands.
on a Friday?[/quote]
On a friday.
[quote]Bloobird wrote:
What about this? 275 M2 Raw Lifetime Non-Tested World Record 11 board bench press - YouTube [/quote]
lol, thats so ridiculous.
1-14-09 ME bench:
Flat bench:
barx10
135x10
185x5
205x5
225x4
235x1
Fuck my life
Crazy plate press:
95x10
145x10
185x8
Shoulder felt fine, so I just decided to work out. And it seems ive gone down 30 pounds since I last benched, great.
1-15-09 Squat’s:
Really shitty day
Average band box squat: 115 at top
barx8
135x4
135x8
155x8
155x8
175x1-to heavy, had to rack it.
That was it. I shouldnt have used the average band. It was to much tension.
Plus my knee started to hurt, because I rocked backwards on the box, and when I came up I would come forward to much, thus putting me on my toes. Which is what fucked my knee up in the first place.
I really dont like box squats, Id much rather be doing a free squat.
1-15-09 PM squat session:
135x5
170x5
235x5x5
Abs:
10x3 leg raises
Did some sheiko percentages for this one. Forgot the 200 set tho.
Ive decided to do sheiko. Ive already layed out the weights ill be using.
Bench-275-But will be using 285 as my base, because of the low sheiko percentages.
Squat-335-No wraps or belt
Deadlift-405
When I hit these numbers, then I start sheiko. I would start now, but I wanna get my bench back to normal, and then some.
I’m going to attempt to pull 405 next week.
I hit 375 for reps today.
My squat still sucks though:)
[quote]MC sp3 wrote:
I’m going to attempt to pull 405 next week.
I hit 375 for reps today.
My squat still sucks though:)[/quote]
Yea I saw you pulled it for 4. 405 is definitley in the bag.
And as long as you go low on squats its all good.
Good luck!
Im gonna start mixing DE and RE days to get use to benching heavy more than once a week.
1-17-09 RE bench day:
DB bench:
20x15
40x15
60x25
70x16 or 17
Skull Crushers to chin:
barx10x3
Good workout. Did it at 4:00 in the morning because I was bored and had alota energy. Ran about a mile afterwords to.
No squats or deads today. I warmed up for squats, and my hips were way to sore to break parallel.
I tried deadlifting 315 and it wouldnt even budge. Sheiko will be hell 
Update on things:
Ive been taking whey protein for about 6 months now. BCAA’s for about 2 months. And ill be starting creatine monohydrate shortly.
To pay for all this shit, im selling some of my weights. I have about 700 pounds I got for dirt cheap, and ill be selling about 250 of it on craigslist for 140$. That should cover my meet, and a new weight belt.
I used a lacrosse and a gold ball on my shoulder just a few hours ago, and I felt a diffrence almost immediatley. woohoo.
1-19-09
I worked up to 405 on rack pulls this morning(rite below the knee). I tried squatting but my hips were still to sore to squat.
1-20-09 ME bench:
135x6
ADD 2 BOARD
185x7
225x7
255x1
265x0
FULL ROM
225x2
Crazy plate press:
145x10
205x7?
185x7?
165x10
145x9?
My 2 board bench is as strong as my full ROM bench was 2 month ago. My strength is picking up!