ME deads- my thighs, hams, hips and inner thighs were and are still very sore.
elevated deads- approx. 3 inches
135x10
225x6
315x4
405x3
495x3
545x3x3
RDL’s
405x8
deficit pulls against minibands
225x3x8- about 20 seconds between sets
seated military presses off pins set at chin level
0x10
135x10
225x10
275x4,5
hammer curls on vertical side of preacher curl bench
40x10,15,20,25
standing calf raise
stack x 8 x 5
I did the rackpull workout yesterday and am feeling it today. What a tough workout. Looking forward to seeing where my deads are in a couple weeks.
had an okay bench session. it’s weird, my chest injury doesn’t really bother me when i deadlift or squat but once i try to arch during the bench or pulling myself up off the bench, it gets aggrevated again. I went light again tonight. Next monday my parents are going to be here so i’ll take the week off from benching. hopefully that will get it healed all the way up.
anyway… this is what i did tonight.
bench full ROM
0x10
135x10
225x10
275x6
315x4
365x3
405x5
floor press-long pause at bottom
365x5x3
close grip speed bench against minibands
135x6
185x6
225x6
drop set- from 245 to 95
seated calf raise
3plates x 10 x 5
Hopefully the week off will take care of things. I haven’t done drops sets since college. I remember them hurting a lot.
[quote]ecogenx wrote:
Hopefully the week off will get take care of things. I have done drops sets since college. I remember them hurting a lot.[/quote]
thanks. i just have to suck it up and let it fully heal. it hurts just enough to Eff up my bench training.
I like drop sets for smaller muscle groups like the triceps. they do hurt…a lot.
[quote]maraudermeat wrote:
I went light again tonight.
bench
315x4
365x3
405x5
[/quote]
This made me chuckle (and, cry a little).
I meant to ask how your healing up…
ribs, chest is hard to deal with, cant really wrap it and lots of stuff you do can aggrvate it.
I love that going light your pushing very close to what I pull awesome work
kmc
[quote]kmcnyc wrote:
I meant to ask how your healing up…
ribs, chest is hard to deal with, cant really wrap it and lots of stuff you do can aggrvate it.
I love that going light your pushing very close to what I pull awesome work
kmc[/quote]
it’s very aggrivating. i know what i’m capable of and all i can think about is that damn pain when i bench. i need to lay off of benching totally for at least a week and will probably do a week or two of hammer strength machine benching to be totally sure. I can pretend to be really strong by loading up the machine like most of the people in my gym:)
I keep coming back to this thread. You have so much quality info, meat. Thanks for providing it.
[quote]maraudermeat wrote:
kmcnyc wrote:
I meant to ask how your healing up…
ribs, chest is hard to deal with, cant really wrap it and lots of stuff you do can aggrvate it.
I love that going light your pushing very close to what I pull awesome work
kmc
it’s very aggrivating. i know what i’m capable of and all i can think about is that damn pain when i bench. i need to lay off of benching totally for at least a week and will probably do a week or two of hammer strength machine benching to be totally sure. I can pretend to be really strong by loading up the machine like most of the people in my gym:)
[/quote]
There ain’t gonna be enough room on the loading-arms of the machine fer you, I wager.
I busted a few ribs It was a pain in the ass
coughing hurt training hurt.
do you still have bruising etc?
your one rugged dude.
kmc
[quote]kmcnyc wrote:
I busted a few ribs It was a pain in the ass
coughing hurt training hurt.
do you still have bruising etc?
your one rugged dude.
kmc[/quote]
i’ve broken ribs many times and they actually seem to heal pretty quick. in this case i tore some ligaments that hold my ribs together. it’s kinda gross but i can take my fingers and move my ribs apart where they tore.
i actually didn’t have any bruising from this injury.
rugged?? more hard headed.
[quote]Rape Weight wrote:
I keep coming back to this thread. You have so much quality info, meat. Thanks for providing it.[/quote]
i’m just appreciative that people are reading it.
[quote]skidmark wrote:
maraudermeat wrote:
kmcnyc wrote:
I meant to ask how your healing up…
ribs, chest is hard to deal with, cant really wrap it and lots of stuff you do can aggrvate it.
I love that going light your pushing very close to what I pull awesome work
kmc
it’s very aggrivating. i know what i’m capable of and all i can think about is that damn pain when i bench. i need to lay off of benching totally for at least a week and will probably do a week or two of hammer strength machine benching to be totally sure. I can pretend to be really strong by loading up the machine like most of the people in my gym:)
There ain’t gonna be enough room on the loading-arms of the machine fer you, I wager.[/quote]
i’ve used them on and off in the past. i find them to be sort of a joke. i know a lot of people over in the bodybuilding forum would gasp to hear that but they really are. there’s nothing that comes close to actual free weights for building strength and size.
[quote]skidmark wrote:
maraudermeat wrote:
kmcnyc wrote:
I meant to ask how your healing up…
ribs, chest is hard to deal with, cant really wrap it and lots of stuff you do can aggrvate it.
I love that going light your pushing very close to what I pull awesome work
kmc
it’s very aggrivating. i know what i’m capable of and all i can think about is that damn pain when i bench. i need to lay off of benching totally for at least a week and will probably do a week or two of hammer strength machine benching to be totally sure. I can pretend to be really strong by loading up the machine like most of the people in my gym:)
There ain’t gonna be enough room on the loading-arms of the machine fer you, I wager.[/quote]
Yep, he’ll have to wrap a mini band around his back to get enough weight.
tonight was a good night. still keeping it light but slowly working up. my thighs are going to be very sore… again. the ribs didn’t give me any problems either
squats paused on pins
0x10
135x10
225x10
315x3
405x3
455x3x3
zercher squats off pins
275x6x3-these were rediculious easy. ribs didn’t hurt… therefore i’m happy.
walking lunges
some for a lot.
standing calf raises
stack x 6 x 5
can’t wait to do some pull’n on saturday.
Congrats. That seems like a lot of weight coming off an injury.
But, hey, I’m not superman.
Looking strong as hell, glad your healing up even slowly.
I know what you mean about ligaments the ribs moving-
ribs are a strange structure, ligament injuries never bleed,
the no blood, & no bruising makes it really hard to know when shit is healed.
I am thankful for your advice- and I still get a huge huge kick that you are at what looks like a regular gym- no hardcore scene at all.
keep healing up
kmc
[quote]sfp wrote:
Congrats. That seems like a lot of weight coming off an injury.
But, hey, I’m not superman.[/quote]
thanks!!!
i prefer "special"man.
[quote]kmcnyc wrote:
Looking strong as hell, glad your healing up even slowly.
I know what you mean about ligaments the ribs moving-
ribs are a strange structure, ligament injuries never bleed,
the no blood, & no bruising makes it really hard to know when shit is healed.
I am thankful for your advice- and I still get a huge huge kick that you are at what looks like a regular gym- no hardcore scene at all.
keep healing up
kmc
[/quote]
thanks! i’m planning to add about 50lbs to my squat variations each week until i’m back where i was.
it’s been a real bitch. i think it’s healed and then i pull it and it hurts worse than ever. benching seems to be the only thing that aggrevates it so i’m lay’n off for two weeks.
my gym is about as regular as it gets. luckily the owner likes us and buys us shit that we need. he bought us a couple really good bars with olympic collars, bumper plates, deadlift jack and then i built the deadlift platform.
i get some funny looks when i go into the back, grab one of the bars, use it and then put it back. i ain’t allow’n no one else to use them. i would rip someone’s head off if i caught someone doing rack pulls with my deadlift or squat bar. as it is, i saw a dude using a bumper plate on the seated calf raise machine.