[quote]ebomb5522 wrote:
Dumbbell Military Press: 30 x 20, 30 x 20, 32.5 x 20
Dumbbell Overhead Triceps Extension: 90 x 10, 10, 10
[/quote]
Is the db extension 1-arm or 2? And is the DB military press in Kg?
Lookin strong as hell dude, keep fuckin shit up.
Your squat is absolutely monstrous.
[quote]jasmincar wrote:
ebomb5522 wrote:
Dumbbell Military Press: 30 x 20, 30 x 20, 32.5 x 20
Dumbbell Overhead Triceps Extension: 90 x 10, 10, 10
Is the db extension 1-arm or 2? And is the DB military press in Kg? [/quote]
It is not one arm and the presses are in lb. That day I was just doing them to loosen up my shoulders really.
[quote]BlackLabel wrote:
Lookin strong as hell dude, keep fuckin shit up.[/quote]
Haha, thats always the goal.
[quote]bugeishaAD wrote:
Your squat is absolutely monstrous.[/quote]
Thanks man. I am working on it more seriously now and hoping to get it over 500 relatively soon. I think it should be over 500, but I need to work on my 1-5 rep range strength more.
11.20.09
Back Squat:
Warmup
Ramp Sets:
385 x 3 (felt okay)
405 x 3 (slow)
405 x 3 (faster)
405 x 3 (okay)
405 x 3 (best set)
365 x 5, 5
Deadlift:
Warmup
Work Sets:
505 x 1
515 x 1, 1
520 x 1, 1
All work sets were in the 85-90% range and were very fast. There was no stalling and all singles went up relatively easy.
Barbell Reverse Lunge
Warmup
Ramp Sets:
225 x 3 LR
230 x 3 LR
235 x 3 LR
205 x 5 LR, 5 LR
Today was a pretty good day. Since deadlifts felt great, that made up for how shitty squats felt. The squats just felt heavy and not normal, but that happens. Good effort.
11.21.09
Floor Press
Warmup
Ramp Sets:
255 x 3
265 x 3
265 x 3
265 x 3
255 x 3
225 x 5, 5, 5
Standing Military Press
Warmup
Ramp Sets:
175 x 3
185 x 3
175 x 3
175 x 3
175 x 3
155 x 5, 5, 5
Close-Grip Barbell Incline Press
Warmup
Ramp Sets:
205 x 3
225 x 3
230 x 3
225 x 3
225 x 3
225 x 3
205 x 5, 5, 5
Overhead Triceps Dumbbell Extensions
95 x 10
105 x 10
I worked out at Powerhouse Gym in the Bronx today and it was absolutely amazing.
Today was an awesome push day. The 265 x 3 x3 on the floor press were very good and felt strong. These are nowhere near a PR, but I am working around my injury and doing well. The military presses felt great as well. 185 x 3 was much much stronger than last week and the 175 x 3 were very easy. The close grip incline presses were the best exercise of the day. I hit 225 x 3 x 3 sets which was amazing since last week I only did 220 x 3 which was hard. Progressing very quickly on this push/pull/leg split.
EBOMB! How come your not doing smolov anymore?! lol
Things are lookin good for you regardless!
Your Push/Pull/Legs - is that mean your training only 3x a week?
Hope your shoulder is feelin better…for real I’m not even taking any iburprofen nothing…all I’ve been doing for the last week is stretching pecs/lats/shoulders (never did this before…duhh lol) and then did some shoulder rehab…I cannot believe how much better it feels…definately gonna be benching Monday - not going crazy or anything but all I had was some active impingment I think…
nothing serious at all but I defianetly gotta pull more, and keep the stretches in. Regardless though I gotta take care of them cause this new boxing club I joined…been punchin/practicing hundreds of punches a day.
Anyways man yeah smolov wasn’t workin for ya cause you got the strongman comp I’m guessing?
Think I’m gonna start my own log here soon!
EBOMB! How come your not doing smolov anymore?! lol
Things are lookin good for you regardless!
Your Push/Pull/Legs - is that mean your training only 3x a week?
Hope your shoulder is feelin better…for real I’m not even taking any iburprofen nothing…all I’ve been doing for the last week is stretching pecs/lats/shoulders (never did this before…duhh lol) and then did some shoulder rehab…I cannot believe how much better it feels…definately gonna be benching Monday - not going crazy or anything but all I had was some active impingment I think…nothing serious at all but I defianetly gotta pull more, and keep the stretches in. Regardless though I gotta take care of them cause this new boxing club I joined…been punchin/practicing hundreds of punches a day.
Anyways man yeah smolov wasn’t workin for ya cause you got the strongman comp I’m guessing?
I tried to take out the log part haha…cause I re-thought about it and if I do start a log I’m not sure if I would update it all the time cause I’m so busy and come on this site here n there…no point in one then…we’ll see! lol
[quote]rasturai wrote:
EBOMB! How come your not doing smolov anymore?! lol
Things are lookin good for you regardless!
Your Push/Pull/Legs - is that mean your training only 3x a week?
Hope your shoulder is feelin better…for real I’m not even taking any iburprofen nothing…all I’ve been doing for the last week is stretching pecs/lats/shoulders (never did this before…duhh lol) and then did some shoulder rehab…I cannot believe how much better it feels…definately gonna be benching Monday - not going crazy or anything but all I had was some active impingment I think…nothing serious at all but I defianetly gotta pull more, and keep the stretches in. Regardless though I gotta take care of them cause this new boxing club I joined…been punchin/practicing hundreds of punches a day.
Anyways man yeah smolov wasn’t workin for ya cause you got the strongman comp I’m guessing?
[/quote]
Smolov was working great, but I stopped because I thought I was going to do strongman stuff, but it turned out that I had 2 finals the day after the comp so I am not doing it.
I work out 3 days consecutively, take 1 day off, then do it again. So I am really hitting each movement type twice in 8 days. I have been recovering well from the workouts and so far really like them, especially pull day which is tomorrow.
I’d be interested to hear more about what you do for your shoulder, I really am trying a lot of different things to alleviate the pain.
11.22.09
Underhand Grip Pull-Ups
Warmup
Ramp Sets:
70 x 3
80 x 3
90 x 3
80 x 3
80 x 3
80 x 3
55 x 5, 5, 5
Bent-Over Barbell Rows
Warmup
275 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
285 x 5, 5
Barbell Front Row
Warmup
155 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
155 x 5, 5
Plate-Loaded Preacher Curl
90 x 6, 6
Dumbbell Shrugs
150 x 20
Today was another awesome pull day. I tried to go for 4-5 sets at the same weight for the sets of 3 and I did a pretty good job at that. The barbell rows were really explosive, and the pull-ups were as well. The upright rows were only 5 lbs less than my “3 rep max” and they felt great too. Since I worked out at Powerhouse and I had access to heavier dumbbells, I did some shrugs. I did one set of Kroc Rows, but my back was shot and only did one set 0f 135 x 12 which was really easy, but not worth is. The 150 x 20 on the shrugs felt awesome and I wish I had heavy dumbbells all the time to use.
hey ebomb - I see what you mean you do a rotation of your push/pull/legs. Too bad you stopped smolov it’s a great cycle to push the squat numbers…but I’m more than sure your gonna get your 500 without it and more!
For my shoulder I do serratus anterior work 3-4x a week, scap pushups etc.
Then I also follow this article on T-Nation…and I do the rehab part before workouts 2x a weekly. - which I think this is really helping me.
On top of that I also include weekly - band dislocates, internal rotations, band pull aparts.
For stretchs n stuff - well I’ve been staying AWAY from wide grip lat pull-ups…and strictly bent over rows etc for pulling. I don’t know if it’s true or not but the wide grip pullups tighten up the lats more so. - that’s not really a good thing if your shoulder is bugging you.
So I include EVERYDAY multiple times a day stretches for the chest + lats, posterior capsule stretch, and then some shoulder stretches with a broomstick.
So only pulling is rows rows n more rows.
Here’s a list of more of the exercises I do from diesel crew as well:
here’s how I stretch the pecs a la eric c.
Also for foam roller - I just do thorasic extensions, and fold the arms together and roll on my back.
So that’s pretty much what I been doing and it’s workin great. I picked apart something from each thing and worked from there. I do the monster shoulders rehab program and I just add the other stuff and work on what I never have worked on.
Hopefully that helps some. I think implementing the exercises, staying away from pressing and having patience is the best. And a shitload of rowing.
11.24.09
Back Squat
Warmup
Ramp Sets:
405 x 3 (Very Easy)
425 x 3 (Very Easy)
430 x 3 (Very Easy)
445 x 3 (Felt like 405)
425 x 3
370 x 5, 5, 5 (very very fast)
Deadlift
Warmup
Work Sets:
505 x 1
520 x 3 (each lift was reset and performed from a dead stop) (4-5 was possible)
Leg Press
12 45’s x 3
14 45’s x 3
16 45’s x 3
18 45’s x 3
20 45’s x 3 (all these sets were very very easy)
14 45’s x 5, 5
Today was an absolutely amazing day. The squats felt amazing and 445 x 3 was really really easy. I felt that this was my most explosive day yet. The 520 x 3 on the deadlift was not really a max, I felt that 4-5 were possible, but these felt great because they were all from a dead stop. The leg press was okay, but I couldn’t put enough weight on to make the sets really great. Overall, a great day and am ready for tomorrow which is a push day.
hey ebomb was your back/upper back sore from the workout before (the 22nd) when doing your deadlifts today?
Also how do you perform your BB rows? Thanks man 
[quote]rasturai wrote:
hey ebomb was your back/upper back sore from the workout before (the 22nd) when doing your deadlifts today?
Also how do you perform your BB rows? Thanks man :)[/quote]
My upper back was not too sore, but I recover pretty quickly from back workouts. I perform BB rows by bending over pretty much 45 degrees and bringing the barbell up to around below my chest and above my belly button. I try and always touch that area. I feel that doing them this way has hit my upper back the most out of any.
11.25.09
Bench Press
Warmup
275 x 3, 3, 3, 3, 3
225 x 5
Military Press
Warmup
175 x 3
185 x 3, 3, 3, 3
165 x 5, 5, 5
Close-Grip Incline Barbell Press
Could not do because of shoulder pain
Cable Bar Pushdown
Stack x 10, 10, 10, 10, 10
Today was a pretty good day. My military press felt amazing. I bench pressed for the first day in months and it felt ok, but there was still pain in my shoulder. Tomorrow should help my spirits since it is a pulling day.
So mmm are you trying to shoot for lats as well with your BB rows or not so much and leave that to the pullups etc.?
I always find myself going parallel with the floor for BB rows but I’m not sure if this is the best cause a) fatigues the lower back and b)not as much weight is used
Do you jerk a little or let weight in hands and stretch scapula…then pull and retract and squeeze at top lol
Damn that sucks your shoulder hurt still that you couldnt do that. I invested in a pair of DB’s and will finally get to actually train with some heavy db’s!
I’m actually going to bench tonight as well…of course I have made my grip closer now though, and will do a 5/3/1 for my bench so I don’t go crazy heavy all the sudden after not benching for a bit.
Have you gone to a therapist for the shoulder yet?