[quote]rasturai wrote:
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?[/quote]
I have been to an orthopedic surgeon, who actually did the three surgeries on my knee and also specializes in shoulders, so I just went because I knew he was good, and he said that it was just a case of inflammation after looking at xrays. I still think it feels like inflammation, but I just want it to go away hah.
11.26.09
Neutral Grip Pull-Ups
Warmup
Ramp Sets:
80 x 3, 3, 3, 3, 3 (These felt good, but my grip was failing)
55 x 5, 5 (These were tough)
Bent-Over Barbell Rows
Warmup
Ramp Sets:
315 x 3, 3
335 x 3, 340 x 3
315 x 3
295 x 5, 5
Barbell Front Rows
Warmup
Ramp Sets:
175 x 3
185 x 3, 3, 3, 3 (these felt amazing)
155 x 5, 165 x 5 (awesome)
Kroc Rows
120 x 30 LR (could have gone on forever, but got bored hah)
Per-usual, pulling day went great. The barbell bentover rows felt awesome, but the front rows felt the best by far. 185 felt really light today and I did my sets with that weight pretty much. I tried Kroc Rows and they felt awesome, but the weight was just too light. I could have easily done 150 x 25-30.
i ask you too many questions.
do you jerk your bb rows like some body language or try to keep it pretty strict?
same thing with kroc rows i know they are called kroc rows but i still try to keep it pretty strict i usually do 125 pretty strict and then when I get to 140 it gets more sloppy n stuff, good grip workout though lol.
Lastly what are BB front rows?
Oh I forgot to ask bout the inflamatin are you taking anything like ibuprofen for it or just fish oil?
BB Front Rows are where I raise the barbell up straight and touch it around my lower chest area. It starts with my arms stretched out, and ends with the barbell at the lower chest.
I am taking ibuprofen, fish oil, and other tylenol etc. It is feeling allright, not great, but allright.
11.28.09
Back Squat
Warmup
Ramp Sets:
405 x 3
425 x 3
445 x 3, 3
425 x 3
385 x 5, 5
Deadlift
Warmup
Ramp Sets:
505 x 1
525 x 3 (dead stop reps)
Hack Squats
Warmup
Ramp Sets:
230 x 3
270 x 3, 3, 3, 3
230 x 5, 5
Today was an awesome workout. The 445 x 3 on the squat was extremely easy and it felt like I could have gotten at least 5 reps on my first set. The deadlifts felt good, but I think that I’m going to drop them for a little while and replace them with zercher squats. Had access to hack squats and did them
Because they are awesome
11.29.09
Bench Press
Warmup
Ramp Sets:
275 x 3
285 x 3
305 x 4
315 x 3 (awesome)
275 x 5, 265 x 5
Military Press
Warmup
Ramp Sets:
185 x 3, 3, 3, 3
155 x 5, 5, 5
Seated Top Half Overhead Press
185 x 3
205 x 3
Dumbbell Rope Extension (DC style)
Stack x 15, 8, 5
Absolutely amazing push day. This was the first day benching with my new grip (wider) and incorporating a little powerlifting style into it and it felt amazing. 305 flew up and 315 felt amazing. During the summer my best was 335 x 3, I am not far off of that and this is coming back after nearly 3 months of no bench pressing. Military press is feeling easier every week. 2 exercises this style was enough for me.
hey ebomb how close was your grip before lol I guess we just changed places because I changed my grip from wide to close, and I guess you’ve done the opposite!
Why the change?
Well, here’s why I changed. My shoulder hurts basically when my elbows go too low. When I widen my grip, and set-up on the bench more like a powerlifter (with an arch and such), I am able to decrease the range of motion and it is better for my shoulder. It helped a ton. I also had an awesome bench workout so go figure hah.
11.30.09
Neutral/Curl Grip Pull-Ups
Warmup
Ramp Sets:
80 x 3, 3, 3, 3, 3
45 x 5, 5
Bentover Barbell Rows
Warmup
Ramp Sets:
315 x 3
335 x 3, 3
345 x 3
335 x 3
305 x 5, 5, 5
Barbell Front Rows
Warmup
Ramp Sets:
185 x 3, 3, 3
190 x 3, 3
165 x 5
170 x 5, 5
Cable Curls (DC style)
Stack x 12, 6, 3
Today was an awesome workout. My pull-ups felt good, and the bent-over rows felt awesome as well. The front rows felt amazing and I went up 5 lbs for two of my ramp sets. Great day, and I am ready for a rest tomorrow.
12.2.09
Session 1:
Back Squat
Warmups
Ramp Sets:
405 x 3
425 x 3, 3, 3, 3
385 x 5, 5
The squat today didnâ??t feel great so I didnâ??t go very heavy, but got some good sets at 425 in. Even though this is nowhwere near my potential for 3 max-acceleration reps, I still got some quality sets in. I am contemplating coming back for session 2 for Snatch Deadâ??s and Front Squat at 12:30.
12.2.09
Session 2:
Snatch Grip Deadlift
Warmup
Ramp Sets
405 x 3, 3
415 x 3, 3, 3
365 x 5, 5
Front Squat
Warmup
Ramp Sets
275 x 3
285 x 3, 3, 3
Single Leg-Leg Press
180 x 5 LR
270 x 4 LR
360 x 4 LR
This session was much better than the last one. The snatch grip deads were awesome, and the front squats felt good too. I wasnâ??t feeling it on the last set of 285, so I switched to just a simple single leg leg press that targeted the quads.
12.3.09
Bench Press
Warmup
275 x 3, 3
295 x 3
300 x 3, 3
275 x 5
Military Press
185 x 3
195 x 2
Leaning Lateral Raise
30 x 10 LR
35 x 10 LR
40 x 10 LR
Allright day. I am thinking about switching up what I am doing because I think this is just too much frequency for me.
12.4.09
Chins
80 x 3
85 x 3, 3, 3
50 x 13, 4, 2
Bentover Barbell Rows
315 x 3
335 x 3
345 x 3
355 x 3
365 x 3
315 x 5, 5, 5
Barbell Front Row
185 x 3, 3
190 x 3, 3, 3
165 x 5
170 x 5, 5
Barbell Curls (loose form)
With Fat Gripz
95 x 10
115 x 5
Without Fat Gripz
135 x 10
135 x 12
I received my ANACONDA and assorted goodies today and did the full protocol with 3 FINiBARs, and all the stuff. All I can say as of right now is that today I had an awesome workout, but I have no ability to judge the effectiveness of the protocol for at least a week or so. Next week I am going to return to a 4 day/week split again. It is going to be a little different because I am going to be basically incorporating everything that has worked the best for me. It should be interesting and effective.
12.5.09
Circuit:
Hang Clean: 95 x 12, 105 x 11, 115 x 10, 125 x 9, 135 x 8, 145 x 7
Push-Up x 10
Plyo Movement (Jump): x 8-10
30 seconds rest tops between sets (time to change weight)
I tried out this little circuit today as GPP/Cardio and it was awesome.