And the reason I benched today was because I know I wont get that much rest tonight, so that combined w/ 6 hours of school would just end in a shitty workout.
Im really bored soooo…
I hit my short term goal of 265 that I was gonna go for in february. Im gonna shoot for 275 bye the END of february now.
I think the major things that have broken my plateu on bench is board pressing, increasing my diet, and focusing on my back a shit load more.
Im trying to keep Variety in my program so that I wont plateu again. This means benching Full ROM only once a month, and using boards n’ such the rest of the time. Im debating on whether or not to use the BB for RE days or not, only because of the way my bench has been going up the last few weeks, I dont want anything to change.
I wanna see a 405 deadlift around the same time as my 275 bench. Doing this is gonna require me to not fuck around anymore, no more bullshit “im to sore”, or “Ill do em tommorow.” Its time for me to stop being a pussy and hit the fucking weights as hard as I can.
I think ill do the same things for deads as I am doing right now with bench. Rotate RE, ME and DE days. I dont know if I should be doing DE days yet or not, but I figure I dont wanna be grinding threw every rep.
And as for squats, ill just get back to where I was, and go from there.
1-21-08 ME deadlift:
Deadlift:
135x10
135x5
225x8
275x3
315x4
335x2
ADD BELT
355x1
375x1-PR
385x0
GM’s: (Still workin on form)
135x5
135x5
135x3
135x3
Failed at the 385 about 3 inches below my knees, no worries tho, Ill have it in a few weeks.
Just woke up to my friend puking all over the fucking place. Cant go to bed, looks like ill be training on 2 hours of sleep…
1-24-09 DE bench day:
DE bench:
barxalot
95xalot
ADD LIGHT BANDS
95x3
Wide grip-3x3-105
Medium Grip-3x3-105
Close grip-3x3-105
Then I did some singles w/ 135. I did 1 set per grip, and did a negative on the way down.
Crazy plate press: (Ultra wide grip)
1 pair 25’sx10
2 pair’s 25’sx12
2 pair’s 25’s + 10’sx12
2 pair’s 25’s + 10’sx13
DB rows:
70x10
70x10
90x10
90x10
90x10
BB curl:
barx10
65x10
85x10
85x6
Drop set
55x3
Superset BB curl tri. extension:
barx10-TEx10
barx10-TEx10
barx10-TEx10 First time ive ever struggled with just the bar.
The weights moved fast today on bench, and felt good. Not sure of the tension at the top of the bands tho.
Crazy plate press feels great on my shoulders. I understand why it’s a great tool for shoulder rehab.
Off to eat some burgers and fries.
I was worried I was getting tendonitis in my right shoulder bye the way, so I stopped doing Military press for the last two weeks. I will start up again in another few workouts.
Hey bro. Your bensh is starting to pick up steam. I agree on the Bd presses. That is a great way to break thru the pleaue’s. Keep cycleing you acc. movments every 3 weeks and maybe add some high rep stuff in every once in awhile? Ive done a couple cycles of Timed BD’s recently and I think they are helping.
Good Luck! Ill be watching!
[quote]BlackLabel wrote:
I was worried I was getting tendonitis in my right shoulder bye the way, so I stopped doing Military press for the last two weeks. I will start up again in another few workouts.[/quote]
For that right sholder issue be sure to hit some extra rear delt work and Kennelly DB’s (Check out my video on you tube, Search for BPS72) to get it lossened up and to strengthen the cuff tie ins.
[quote]benbriz wrote:
Hey bro. Your bensh is starting to pick up steam. I agree on the Bd presses. That is a great way to break thru the pleaue’s. Keep cycleing you acc. movments every 3 weeks and maybe add some high rep stuff in every once in awhile? Ive done a couple cycles of Timed BD’s recently and I think they are helping.
Good Luck! Ill be watching![/quote]
Thanks man.
And I usually get my high reps in on my RE days. If Its a good day I can hit 15 or so w/ 80 lb. dumbells.
[quote]benbriz wrote:
BlackLabel wrote:
I was worried I was getting tendonitis in my right shoulder bye the way, so I stopped doing Military press for the last two weeks. I will start up again in another few workouts.
For that right sholder issue be sure to hit some extra rear delt work and Kennelly DB’s (Check out my video on you tube, Search for BPS72) to get it lossened up and to strengthen the cuff tie ins. [/quote]
Will do, and thanks again.
1-25-08 ME squat/RE deadlift:
Squat:
135x8
185x5
205x5
225x4
245x2
245x2
ADD KNEE WRAPS
265x2
265x2
275x2
275x2
Dealift:
135x8
225x10
275x8
295x12-PR
305x10-PR
Abs:
Leg raises, 3 sets of 12
Band crunches:
Minix12
Purprlex12
Purplex12
The knee didnt feel to strong during the workout, and I had a tiny bit of pain. My from was fucking aswesome today. I kept everything tight and went low. Ill take away the knee wraps in another few weeks.
I got really pumped up for my last two sets of deadlifts. Was screaming like an idiot for the last two reps of the 305 set. I took a little 4 or 5 second break, w/e.
405 here I come.
nice workout! 4 plates is coming up!!
i feel really pumped up now lol. my first actual workout (last few weeks was deload) was today and everything went according to plan, so now im just excited to see others and hopefully myself smash some PR’s
im going to post today’s session in a couple hrs
cya l8er and keep adding weight to the bar man!!!
Don’t do RE deadlift days. Just do the ME ones or maybe the DE ones. Maybe 5x5 on squats on DE day instead? Since you’re knee is hurt start the squat at like 135 or something and add 10-20 pounds a week. Eventually you won’t be able to pull so often. Make ysure you master the GM before then.
Also, ultra wide grips on the crazybell bench seems like you’re asking for a shoulder injury.
just IMO…
[quote]youngblood52 wrote:
nice workout! 4 plates is coming up!!
i feel really pumped up now lol. my first actual workout (last few weeks was deload) was today and everything went according to plan, so now im just excited to see others and hopefully myself smash some PR’s
im going to post today’s session in a couple hrs
cya l8er and keep adding weight to the bar man!!!
[/quote]
Thanks, ill be sure to check out ur log.
[quote]zephead4747 wrote:
Don’t do RE deadlift days. Just do the ME ones or maybe the DE ones. Maybe 5x5 on squats on DE day instead? Since you’re knee is hurt start the squat at like 135 or something and add 10-20 pounds a week. Eventually you won’t be able to pull so often. Make ysure you master the GM before then.
Also, ultra wide grips on the crazybell bench seems like you’re asking for a shoulder injury.
just IMO…[/quote]
Why not the RE deadlifts? Not doubting you on the matter, just kinda wondering what the reasoning is.
I think you might be right on the squats. Maybe I should be doing some high rep leg extensions to strengthen my knee area? And I think ill alternate the RE and ME squat days on DE deadlift days.
And Zep,
When you first started to develop tendonitis in your shoulder, what was the feeling?
My right shoulder has this weird feeling everytime I try and do MP’s. Im a little concerned.
[quote]BlackLabel wrote:
And Zep,
When you first started to develop tendonitis in your shoulder, what was the feeling?
My right shoulder has this weird feeling everytime I try and do MP’s. Im a little concerned.[/quote]
I ain’t Zep but I had a similar problem develop when I was working BB bench and military press together. I switched to DBs and added face-pulls and band stretches. The pain went away after a few weeks.
Nice job on the deads. Hopefully I can pull 405 before you do:)
[quote]MC sp3 wrote:
BlackLabel wrote:
And Zep,
When you first started to develop tendonitis in your shoulder, what was the feeling?
My right shoulder has this weird feeling everytime I try and do MP’s. Im a little concerned.
I ain’t Zep but I had a similar problem develop when I was working BB bench and military press together. I switched to DBs and added face-pulls and band stretches. The pain went away after a few weeks.
Nice job on the deads. Hopefully I can pull 405 before you do:)[/quote]
Thanks for the adive. Ill probably stay away from the MP’s for another few weeks. Ill add in those face pulls and band stretches, and use a tennis ball on it every few days.
And when are you plannin on pullin 4 plates anyway? Im lookin at mid febuary.
And just to let everyone know,
Im gonna TRY and post a few videos in the upcoming weeks. Possibly start a regular channel on youtube. Only thing holdin me back is the fact that my camera is a piece of shit.
And I got some Chuck taylor’s the other day.
[quote]BlackLabel wrote:
MC sp3 wrote:
BlackLabel wrote:
And Zep,
When you first started to develop tendonitis in your shoulder, what was the feeling?
My right shoulder has this weird feeling everytime I try and do MP’s. Im a little concerned.
I ain’t Zep but I had a similar problem develop when I was working BB bench and military press together. I switched to DBs and added face-pulls and band stretches. The pain went away after a few weeks.
Nice job on the deads. Hopefully I can pull 405 before you do:)
Thanks for the adive. Ill probably stay away from the MP’s for another few weeks. Ill add in those face pulls and band stretches, and use a tennis ball on it every few days.
And when are you plannin on pullin 4 plates anyway? Im lookin at mid febuary.[/quote]
Thw pain was a dull throb originally. After a while it becuase a very sharp pain. Here’s what I would do if I were you.
two weeks off of pressing.
Ice shoulder every day before bed
ibuprofen 3x a day for the next few weeks
the first week off pressing, don’t do any upper back work add that in during the second week.
-at the start of the second week start doing dumbell pro/retractions
-Bring up your row and chin strength. I realize you train for bench/squat/dead but you won’t be going very far on the bench unless you prioritize your upper body pulling at this point.
I recomend:
-dumbell rows
-facepulls
-everything in that video
-shrugs
http://www.boxingscene.com/exercise/39385.php
http://www.uptodateonline.com/patients/content/topic.do;jsessionid=50F4ED106A2CD5679C4349929BC93702.0503?topicKey=~G2o..Sw6LW_v63G&view=print
I have one more with a list of recomended lifts for upper back, but I’m off to bed.
good luck.