Nope, no video, not sure why you would want a vid of that? And I can do some good mornings, what other things could I do that dont involve my knee?
[quote]marlboroman wrote:
BlackLabel wrote:
Ate like a king today. Chicken, meatballs, burgers, the works. Weighed in at 222.5, gettin a littly flabby, but I dont give a shit.
Anyway, debating on wether to do RE dumbell work w/ a mini band behind back for tommorow. Any thoughts?
say what ?
got a vid ?
[/quote]
[quote]BlackLabel wrote:
Nope, no video, not sure why you would want a vid of that? And I can do some good mornings, what other things could I do that dont involve my knee?[/quote]
I didnt know what you meant with the band behind the back with DB’s . Zeps link set me straight . looks interesting .
I dont know if these will effect your knee , but maybe consider…
rack-pulls/high rack pulls
RDL’s
SLDL’s
good mornings (like you stated)
pull throughs
I would think that doing something , if possible , is better than doing nothing . and actually , good-mornings and rack-pulls are great ME work .
[quote]marlboroman wrote:
BlackLabel wrote:
Nope, no video, not sure why you would want a vid of that? And I can do some good mornings, what other things could I do that dont involve my knee?
I didnt know what you meant with the band behind the back with DB’s . Zeps link set me straight . looks interesting .
I dont know if these will effect your knee , but maybe consider…
rack-pulls/high rack pulls
RDL’s
SLDL’s
good mornings (like you stated)
pull throughs
I would think that doing something , if possible , is better than doing nothing . and actually , good-mornings and rack-pulls are great ME work .
[/quote]
Wow im a dumbass, I thought you wanted a video of something else…lol.
And I think I might try rack pulls tommorow, along with GM’s.
12-27-08 RE bench day:
Neutral Grip DB press w/ Mini band behind back:
20’sx10
40’sx10
60’sx10
70’sx9
70’sx9
DB pullovers:
70’sx10
70’sx8
60’sx12
BB rows: (Holy shit was I tired)
135x10
145x10
150x10
160x10
DB rows:
70’sx10
90’sx10-PR
60’sx25(right arm) 60’sx22 (left arm)
BB Military press:
95x10
115x10
125x7
85x17
drop set
65x15
This was a pretty tiring workout. The band pressing was amazing, my arms and chest hadnt felt that pumped in a long time. Pullovers were a bitch, I started way to heavy. Got some straps for christmas, but theyre really big and bulky, and theyre hard to use with BB rows. So I only used them on DB rows, and they work great. Im sore as hell.
[quote]BlackLabel wrote:
BB Military press:
95x10
115x10
125x7
85x17
drop set
65x15
[/quote]
Were these standing or seated?
In for the e-mail updates. Just been checking the log out whenever I saw it at the top of the training log forum before.
They were seated, but I didnt rest my back against anything.
12-30-08 ME bench day:
Flat bench: (Wider grip today, Middle finger on rings)
135x8
ADD 4 BOARD
185x3
225x3
255x2
275x2
295x1-PR (dropped goin for 2)
295x1 (dropped goin for 2)
CG flat bench w/ doubled mini’s:
barx15
115x5
135x5
ADD 1 BOARD
155x5
Mini band pushdowns:
5 sets of 12.
Last 2 sets supersetted w/ reverse curl.
It was a short workout. I was still pretty beat up from saturday, so I didnt do any rows or MP’s.
4 board went well, I think I could get a good 15 reps w/ 225. No training partner anymore, so I had to drop the 295 sets onto the pins. CG bench wasnt to good, I put one of the bands onto my pins the wrong way, so it was kind of un-even weight distrobution.
Did some pushdows w/ the bands to get the blood moving, and 2 sets of reverse curls.
On a side note, I think my boards are a little bit shorter than the ones I see on elitefts and other various vidoes on youtube, anyone know how long theirs are?
I need some wrist wraps for when I do heavy board pressing.
1-1-09 ME DEADLIFT!:
Deadlift:
135x5
225x1
275x2-PR
295x1-PR
315x1-PR
325X1-PR
345X1-PR
365x0
Got home from a party around 2, was bored so I stayed up all night. Decided to deadlift at 5 in the morning when i was very tired. Now my dead is probably right where my squat is!
[quote]BlackLabel wrote:
1-1-09 ME DEADLIFT!:
Deadlift:
135x5
225x1
275x2-PR
295x1-PR
315x1-PR
325X1-PR
345X1-PR
365x0
Got home from a party around 2, was bored so I stayed up all night. Decided to deadlift at 5 in the morning when i was very tired. Now my dead is probably right where my squat is![/quote]
let’s see you hit 405x1 in the upcoming weeks.
how’s your knee?
My knee is alot better. I can fully bend it now with no pain. Ive been taking about a mile walk every day for the past week, and it seems to have helped it some. I should be ready to squat in about 2 weeks.
[quote]BlackLabel wrote:
My knee is alot better. I can fully bend it now with no pain. Ive been taking about a mile walk every day for the past week, and it seems to have helped it some. I should be ready to squat in about 2 weeks. [/quote]
how do you plan on training when you get back?
Monday - Bench+Back
Tuesday- Squat
Thursday- Bench+back
Friday- Deadlift
This would be my ideal workout IMO. The only thing im concerned about is the fact that I have 2 heavy back days and one light day (which will be with my bench). And Im worried that my back will be overtrained.
Its not letting my fucking edit, so heres my correction
Monday- Bench+upper back+shoulders
Thursday- Bench+upper back+shoulders
have you considered doing back with sq/dl?
the reasoning here would be two fold.
- gives you more stuff to do on lower body days, you just got over a knee injury you shouldn’t be doning lots of volume for lower body.
You will be fatigueing your upper back 3/4 days with your current setup. Doesn’t it seem more effective to cut it down to two, and get more recovery. A fatigued upper back might affect your DL. give it time to recover
Have you considered after you stall pulling to try the coan DL cycle?
A few other things:
bottom partials for shoulder pressing. I’ve been doing them this way for a while now, and will not go back. Tis helped my strength of the bottom half of my presses far more then full ROM overhead pressing ever has.
WRT lower back fatugue: don’t be afraid to switch whatever DL variation you were planning on doing with a less lower back intensive one fi you don’t feel like your lower back is ready to pull(trap bar deads, sumos?) .
I’ve already done a routine similiar to the one you are posting and lower back fatigue is the thing you need to worry about the most.
good luck.
I want to keep training my back w/ my bench. Doing this has helped it out alot. Im not really sure, but I think WSBB has been doing upper back w/ bench for a long time, and having a sq/dl session the following day. If this is so, I will try out this program, but if Im wrong, I will most likely have to train back w/ sq/dl.
1-3-08 DE bench day:
DE bench: (all working sets done w/ doubled mini’s and 105 pounds straight weight):
Wide grip:
3x3
Medium grip:
3x3
Close grip:
3x3
BB rows:
135x8
155x8
165x8(these were hard, cheated a little)
Crazy plate press:
1 pair of 25 pound weights x 10
2 pair’s of 25’s x 10
2 pairs of 25’s, 1 pair of 10’s x 10
2 pairs of 25’s, 1 pair of 10’s x 9
Military press:
115x5
135x5
145x2- idk what happened
135x6
135x6
DB rows:
60’sx8
90’sx8
110’sx8-PR (did kind of a Kroc row on this set)
70’sx20
EZ bar curls: (weight not including bar)
50x10
50x10
70x8
Mini band pushdowns:
15
12
12
Side raises:
16’sxalot
16’sxalot
Weights moved fast today, but they werent as smooth as I would have liked it to be. Crazy plate press was really fun, was a little dizzy after the last two sets, and I dropped on the last one. BB rows sucked, DB rows were fun. Lots of lifts today, had fun.
Woke up about an hour ago from a nap. Fell asleep around 6ish, im gonna be real tired for lifting tomorrow.
1-6-09 RE bench day:
DB bench:
20’sx10
40’sx10
80’sx17-PR+3
Incline DB’s:
80’sx10-PR+4
60’sx15
Bottom Partial Military press:
95x10
115x10
Had to stop these, my left shoulder was hurting.
DB rows:
60’sx20
60’sx20
60’sx20
Pretty simple workout. Didnt get much sleep at all, so I said fuck the warmups for DB press and skipped right to the 80’s, and pumped out 17 reps for a new PR! The bottom partials were fun, but my left shoulder was aching, so I thought it was best to stop after two sets. Thats about it.