Nice work on the Incline. Im using incline as my other pressday. Pausing reps on this excercise increased it significantly for me. Dont get much outta the stretch reflex here so the pause builds that off the upperchest/shoulder torque and my strength builds much better. I ran cycles of all paused reps to build a strong base. Now I’m pausing all sets minus my last working set where I go for a rep p.r 5/3/1.
never does incline
crushes my incline on like the 3rd time doing it
Dat dere pressing strength of peace.
@barbed sounds like a solid plan. I’m not a huge fan of pausing inclines just because it makes my shoulder feel weird.
@justice BOF4lyfe
Also found a fuckin treasure trove of powerlifting programs on some russian forum. google translate better not fail me now.
I’m just the opposite then. Had a shoulder impingement from last sept thru march ish. Several attempts at overhead pressing brought direct pain. I could flatbench pain free.but afterwards would be extra sore on that shoulder. Long story short- used incline for a median between the two. Lightweight w. Long pauses to realy stretch my shoulder s . Did so on my warmups for bench as well… once I started doing this within 8 weeks ish pain went away and progressive overload began again. Its nov. Now and haven’t had a prob since. In fact both incline and flat are lifetims p.rs now. Anyhow that’s how I discovered that it worked for me.
I think most of my shoulder issues stem from me swimming from when I was 7-16. I had to stop because I kept having a ton of shoulder issues that would sideline me all season. Thats weird that shoulder press and flat bench bugged your shoulder. You’d think the problem would be more specific to a certain movement pattern.
banch prass
barx4
135x1
185x2
225x2
245x1
275x1
295x1
not really sure why but I had a huge speed drop off between the 275 and 295
just started the intuitive surovetsky program
235x3
245x3
255x3
260x3
db ohp
worked up to the 40’s for 3x10
tri pushdowns
3x10
curls
3x10
band pull aparts
3x15
my shoulder’s are so weak. lol.
Bench vs double lights
Barx3
135x2
155x2
175x2
185x1
205x1
225x1
245x1
185x5x2
Feet up bench
135x1
185x1
225x3
255x1
275x1
285x1 match all time PR
Didn’t have time for back off sets
Shoulder press
40’sx8
45’sx8
55’x8
Super setted with
Curls
Tri pushdowns and face pulls
Medium volume bench
225x3
235x3
250x2x2
265x2x2
Feet up
250x2x2
235x4
225x4
Bar vs hanging 25’s
50 reps
gonna do these more. Love how my shoulders feel
Curls
50 reps
Depending on how I feel I’m gonna see how many doubles I can do at 90% ish. If i feel like **** I’m gonna do another pyramid and ohp or 4x4 in the 70% range with some ohp
Lower body work just for northstrong
Back extensions
Mcgill crunches
Rolling planks
Bird dogs
Skwats
135x1
185x1
225x1
245x1
275x1
295x3x1
295 started to bother my back
245 for some more singles
these all moved fast
Rdl
135x15
185x15
185x25
Hanging weight good mornings
95x4x10
Some pulls with 135
Back extensions with a buttload of band tension.
2 reds and 2 purples
5x8-10
My low back is slaughtered
Today’s training
Medium volume medium intensity
Bench
250x6x2
Cgbp
225x4x3
Tris
50 reps
Upper back
70 reps
late
24 reps
W/u
birddogs
McGill’s
Squat
Varx1
135x1
185x1
225x1
245x1
275x1
295x1
315x1
325x1
335x1 beltless flat sole shoe PR at about a 9
225x3x3 paused
conv pulls
275x10x1
So awkward. So weak.
335 was no pain thank you McGill
Will upload vods l8r
Bench press
275x3
300x3 5lb PR
hanging weight 50 lbs
135x5
185x3x5
Hs bench
3pps
3x8
Tried push downs
Curls
Trained with justice
[quote]budreiser wrote:
Also found a fuckin treasure trove of powerlifting programs on some russian forum. google translate better not fail me now.[/quote]
Share the wealth. If the mods don’t let you post a link, just tell me what I have to type into google, and which link lol.
[quote]Ravenous_ wrote:
[quote]budreiser wrote:
Also found a fuckin treasure trove of powerlifting programs on some russian forum. google translate better not fail me now.[/quote]
Share the wealth. If the mods don’t let you post a link, just tell me what I have to type into google, and which link lol.[/quote]
Russian powerlifting forum
Squuaaatts
225x2
275x1
Add wraps
315x1
355x1
375x1beltless PR
Low Box squat
275x6 beltless PR that beat my normal PR l0l
Stiff legs
185x20 wanted more but hands exploded.
God I missed squatting. That is all
Checked out the site, the translations are horrible lol. Have you checked out Boris Sheiko’s site? Take a look at the testimonials section. Here’s one (supposedly) written by Benedikt Magnusson: “I dont really know his programs. I have always just trained for fun. I know a few of my friends did a Sheiko program and got very good. By the way I saw him in Australia. I like his uniform.” lolololololol
I felt like I’d posted in your log before, but maybe I’ve only lurked. regardless, awesome work in here.
You’re bench form literally blows my mind. Having your feet that far under you AND being flat footed just blows my mind. Looks perfect for maximum leg drive, arch, and stability.
Also, I think I may be integrating some Russian programming into my new split (at least that’s what my coach has hinted at). So will definitely be using your log as inspiration.
[quote]Ravenous_ wrote:
Checked out the site, the translations are horrible lol. Have you checked out Boris Sheiko’s site? Take a look at the testimonials section. Here’s one (supposedly) written by Benedikt Magnusson: “I dont really know his programs. I have always just trained for fun. I know a few of my friends did a Sheiko program and got very good. By the way I saw him in Australia. I like his uniform.” lolololololol[/quote]
yeah did you see how much sheiko is charging to get trained by him?? its a pain reading through the site but there are a few gems in there.
[quote]Spidey22 wrote:
I felt like I’d posted in your log before, but maybe I’ve only lurked. regardless, awesome work in here.
You’re bench form literally blows my mind. Having your feet that far under you AND being flat footed just blows my mind. Looks perfect for maximum leg drive, arch, and stability.
Also, I think I may be integrating some Russian programming into my new split (at least that’s what my coach has hinted at). So will definitely be using your log as inspiration. [/quote]
thanks man. I can’t set up like that on most commercial benches. They’re usually too low. Right now the closest thing to russian programming I’m running is basing my volume days off of prilepins table. Nice to have you in here.