[quote]Drake37 wrote:
2/21
Bench
Band stretches
Bench- 45x6, 65x5, 95x3, 105x3, 120x3, 135x3, 150x1, 165x0, 165x1
First attempt at 165 my lower back twinged on me and killed momentum half way up. Stretched out, played Pantera a little louder and smoked it the second time. I hate benching! I am so damn bad at it!
Shoulders and inner pecs always hurt after pressing. Any advice friendos?[/quote]
Sorry to hear about your grandpa, man.
As for you benching, I would suggest warming up all the muscles used while benching. Roll out your upper back, lower back, do some shoulder dislocates with a band or a broom stick (they really stretch out the pecs, too), and a lot of rotator cuff work.
CS
[quote]CSEagles1694 wrote:
[quote]Drake37 wrote:
2/21
Bench
Band stretches
Bench- 45x6, 65x5, 95x3, 105x3, 120x3, 135x3, 150x1, 165x0, 165x1
First attempt at 165 my lower back twinged on me and killed momentum half way up. Stretched out, played Pantera a little louder and smoked it the second time. I hate benching! I am so damn bad at it!
Shoulders and inner pecs always hurt after pressing. Any advice friendos?[/quote]
Sorry to hear about your grandpa, man.
As for you benching, I would suggest warming up all the muscles used while benching. Roll out your upper back, lower back, do some shoulder dislocates with a band or a broom stick (they really stretch out the pecs, too), and a lot of rotator cuff work.
CS[/quote]
Thanks man. Yeah I will try that.
in4 redemption and rut breaking
I would add that the cheapest protein source is protein powder. Fish oil is good. The rest you can fill in with cheap ramen/rice/potatoes, butter/oil, and stocking up on veggies when they’re on sale. I actually found when I was doing that, my bodybuilding style diet was cheaper than a meal plan or any of my friend’s diets.
[quote]browndisaster wrote:
in4 redemption and rut breaking
I would add that the cheapest protein source is protein powder. Fish oil is good. The rest you can fill in with cheap ramen/rice/potatoes, butter/oil, and stocking up on veggies when they’re on sale. I actually found when I was doing that, my bodybuilding style diet was cheaper than a meal plan or any of my friend’s diets.[/quote]
Haha thanks! Welcome! Made my night a little better.
Awesome food advice.
3/11
Press-45x5, 65x5, 75x5, 90x5, 65x5, 45x5
Curls-3x20
Bent over lateral raises- 3x20
Just did a couple light sets with the curls and raises to stretch out and feel better.
Stretched and foam rolled.
Feeling a little better.
Got up to speak at my grandpa’s funeral and made everyone laugh twice, and saw that I made a few people cry. I think he would’ve liked that.
Good on you to speak at the funeral. I don’t think I would be capable of that. I’m a terrible public speaker and never know what to say.
Whats with your 531? Looks like you’re laddering down like me but you’re skipping the 2nd work set on the way down?
[quote]MightyMouse17 wrote:
Good on you to speak at the funeral. I don’t think I would be capable of that. I’m a terrible public speaker and never know what to say.
Whats with your 531? Looks like you’re laddering down like me but you’re skipping the 2nd work set on the way down?[/quote]
Thanks. I enjoy public speaking at times. Total rush. I had to represent my family.
I knew they would be too emotional to do it, so I did it.
I do the 3 sets then repeat set one. I like it to cool down because I have the joints of a 96 year old woman and will be inflamed and stiff all day otherwise.
I am really starting to question myself and my “career” as a lifter.
I’ve been lifting weights since I was 14 and all I have to show for it is a deadlift meet that I basically won by default. I already walk with a limp and suffer from chronic pain. I love it but it pisses me off that I haven’t progressed.
SO! Rather than piss and moan I am going to restructure my assistance work, work on my weaknesses, and get in shape. Whenever I focus on powerlifting only in 531 I get ate up, but when I just go in and try to get better I feel and look better. I need to learn to balance my training and focus on the stuff I suck at. I made a plan for this year that I got away from because of this stupid meet in Pittsburgh that I’m not ready for.
Yea, I’ve read about your injuries. That really sucks! Just keep it at. Sounds like you have a good plan. Just stick with it!
3/15
Bench-45x5-135x3, 135x3
DB rows and curls 3x10
3/16
Squat-135x10, 135x10, 135x10, 135x10
I’m done foing heavy for awhile. I find myself stiff, crippled, limping around, and out of shape.
Time to actually get in shape, like Army/prison workout again.
Time for death by volume.
Taking a break from powerlifting. I am depressingly out of shape, and my nagging injuries have caught up to me to the point it was keeping me up at night and making me miss class.
So my plan is to work on flexibility, mobility in my hips, and conditioning.
Starting next Tuesday I am thinking 2 days a week.
Tuesday deadlift and press.
Friday bench and squat.
Assistant work will be weak points with high volume.
I found what was working for me and got away from it. Stupid me.
Tuesday
Deadlift 531
Front squat 5x10
Press 531
Row 5x10
Curls/lateral raises 5x10
Leg raises and mountain climbers
Thursday
Squat 531
Good mornings 5x10
Bench 531
Row 5x10
Dips 5x10
Leg raises and mountain climbers
Hey everyone. Been awhile. It has been a rough month.
A friend of mine was in a car wreck.
Day after that my battle buddy/roommate from basic attempted suicide. I was mentioned in his suicide note.
I have been overwhelmed trying to survive college.
I finally got a job! Second day at Quiznos today!
I haven’t been to the gym in like 3 weeks. I have been doing some bodyweight/rehab stuff trying to stop being a “crippledick” as my loving Sgt once called me.
I have targeted my problems areas as hips and ass, shoulders, and quads.
I really watched how I walk today and I noticed some problems in the way I shift my weight. My left quad doesn’t really engage and the weight falls on my knee joint. My right hip doesn’t really generate force, it just kind of collapses between steps.
So I think doing lunges and one legged squats will make my legs a little less pussy-ish, and I got my band out and started rehabbing my hip/glutes again.
I really notices how weak and out of shape I am and it is infuriating. So, I will fix it. I want to start 531 again in May, until then I will rehab my ass off (or on I guess) until I am competent to not suck at everything.
5x20 shoulder raises/curls with band
3x20 push ups
3x20 lunges
3x20 leg lifts
walk around with band tied around feet forward, back etc
I cannot wait to get my surgery over with so I can lift again! I have to have my broken molars removed, then I can get back to it.
I have been stretching and doing some bodyweight movements, but I can’t stand the pain in my tooth when blood gets pumping hard.
Ok. I refuse to give up and die.
Walked about 3/4 mile to the football field.
Ran stadium stairs (5 flights)
At the bottom of every flight I did 10 push ups.
Did that twice. So 10 flights and 100 push ups in total.
Then did 100 dips in as few sets as possible.
Then ran about 1/2 mile home.
This was a huge day for me as I haven’t run in over a year. My hip didn’t bother me at all!
So happy!
Thats great! Not that I would want to run stairs or anything, but its nice that your hip didnt hurt.
I am incredibly sore. I have a serious case of “being out of shape”
Been doing a lot of push ups, eating, and feeling better. I plan to get back into the weight room in June. Should be able to have my surgery next week!
Push ups and dips having me feeling pretty good. I’m sure it is mental but I already feel bigger and stronger than 3 weeks ago. Most of that is probably improved diet and rest, but whatever. I’ll take it!
Working a lot at Quiznos. Just worked 44 hours on 7 straight days. $$$
Been doing mostly assistance work to try and prepare to lift again after a 2 month layoff.
I feel better and am already making improvements. Going to spend a couple more weeks building up momentum and getting comfortable again then resume squatting, benching, and deadlifting.
Snatch grip stiff legged deadlifts for sets of 6 working up to 140
Rows 95 lbs 3x6
DB rows 35 lbs ss with shrugs 12 reps each for 3 sets
I didn’t die, but my old charger did. Finally can power up my laptop again!
Been training to either join the police or be a fireman. Have to look more into both.