[quote]bunny7568 wrote:
DaCharmingAlbino wrote:
HE is a f*ing giant. Though only his wife knows all the details.
It’s like someone took a fella 5’8" and inflated him up to 6’3".
Heheheh… she ain’t tellin’ either!
SUNDAY 09/06/21
BENCH PRESS TRAININ'
3 BOARD FLAT BENCH
bar x 10,000 (all sets up to working sets full range of motion)
135x10
225x5
275x3
315x1
(working sets)
335 x 2 sets of 5
335 x 1 set of 4
335 x 2 sets of 3
10-20 lbs next session
I think I could have got a few more reps out of the last couple of sets but I had absolutely no body to spot me. I think next time I will do these in the power rack with the pins set
FLAT BENCH FULL RANGE OF MOTION
285x6 (each rep paused)
+10-15 lbs next session
FLAT BENCH PIN PRESS/ LOCKOUTS (6" R.O.M.)
425 x 3 sets of 3
+10-20 lbs nxt session
CLOSE GRIP BENCH WITH BANDS
225x9 (paused)
225x6 (paused)
225x5 (paused)
Felt really good this session, and I am really feeling it today. Whole body aches… in a good way. Eating is going pretty good, sleep… struggling. Still managing to get a few good hours in between work and other commitments.
[/quote]
How are you holding the boards in place w/o a spot?
I seen Meat in a video use a knee wrap awhile back… wrapped around himself and tied (not too tight)… so I stole that idea and use it all the time. Works great.
[quote]bigbumpy wrote:
Great work on the Zerchers bunny! You and meat look like you use the same elbow wraps/sleeves. What brand do you use?[/quote]
Thanks BB!! I use the Inzer elbow wraps, I believe Meats are the same. I like 'em for the Zerchers cuz gives a little extra padding and when you are sweating the bar doesnt slip and slide.
Well, my upper right lat is not healed enough yet. Felt good last couple of days, went in today… started light, warmed up, made sure I was hydrated and still managed to pull/ tear/ strain it again. FUCK!!!
I am so pissed off right now. Looks like I will not be pulling anything heavy for a couple of weeks, try and get this thing healed before the competition. Only 6 weeks left. I guess the only alternantive I have is to blast my legs… squats etc. to keep the deadlift somewhat up there.
If anyone has any other ideas I will gladly listen…
JUNE 23 M.E. DEADLIFT
8" ELEVATED RACK PULLS
(overhand grip)
bar x lots
135x10
225x10
315x5
405x1
(alt grip)
405x1
495x1
585x1 ($%#@! pull right upper lat… again)
405x1 (just to see if it hurt with lower weight… fuckin’ eh it does)
was supposed to work up to 665 lbs for 3 sets of 3… so much for that
GOOD MORNINGS
135x10
225x10
315x10
365x5
BARBELL HOLDS
did a bunch, working up to 495 lbs to failure. Hands are hamburger now. Good. Fuckin’ pissed off.
Why is it so hard for us to be patient? Dude, heal. you are really tearing it up, oily rags notwithstanding. Get you some more of that Laying On Of Hands that you got lost week, and slow the heck down. Gotta be healthy for the next meet, or O won’t apply your baby powder like you like 8*)
Yeah… you are right. I felt good goin’ in though, thought I was ok… apparently not. Now I know. Think the next 2 d/l sessions I will refrain from pullin’ heavy.
[quote]mjnewland wrote:
Why is it so hard for us to be patient? Dude, heal. you are really tearing it up, oily rags notwithstanding. Get you some more of that Laying On Of Hands that you got lost week, and slow the heck down. Gotta be healthy for the next meet, or O won’t apply your baby powder like you like 8*)[/quote]
your deadlift won’t go down if you take time off from it. it may even go up some. don’t do any heavy pulling going into the comp. it’s your strongest lift. use this time to concentrate on the bench and squat.
i’ve had to learn this lesson the hard way, time and time again. just because it feels good doesn’t mean it’s healed. you have to work back up really really slowly with very small increments. jumping from 495 to 585 is probably what did it. you had to have felt something in there before you got to 585. listen to your body. it will always give you some sort of warning.
i’ve also found that if in mix a little Berries and Cream douche in with my protein shake, it speeds recovery. it also leaves my breath feeling spring time morning fresh.
Feel for you, man. Backing off is so much harder than bustin your ass liftin but let it heal up. Work on some of those lifts you can still do and been meaning to “give a try.”
Thanks guys, been giving this alot of thought. I am thinking heavy shrugs, Zercher squats, regular squats, front squats, Anderson squats, good mornings, grip work… what about “step ups” with barbell? Never done these before.
What about trap bar deadlifts? Or should I stay away from it all together (pulling?)… forget I said that, I already know the answer.
You don’t think I should do any d/l’s or pulldowns for 6 weeks? I dunno about about that… 6 weeks with no pulling, I am gonna lose a lot of strength. I was thinking 2 or 3 weeks would be good, you don’t think that would be good enough?