Looks like you’re doin’ pretty good to me. Nice training Ironman!
Thanks DZ. But my bench seems to be going nowhere. I really seem to be regressing. Plus I think I may have tweaked my left shoulder on the two failed attempts. I didn’t notice anything until late last night. I hope it’s just sore. I’m going to rethink my training after the meet at the end of January and hope I can hold onto my current max till then.
01/08/09 Bench
Mobility Work
Bench 285x3 295x3 300x3
Close Grip 4Board 275x5 315x3 275x8
Standing face pulls 165x whole lot of repsx4
Rolling Dumbell Triceps 30x15x4
Rotator Cuff work
Made a few changes in my bench routine. My left shoulder seems to be the limiting factor on my bench. I added in rotator work to see if it helps and started doing close grip work for my triceps.
That should help. I’ve been using YTWL (dave tate’s training www.elitefts.com log has details, but I think it is one of Cosgrove’s things). I use it for shoulder prehab and its been very useful for me.
Old Lardass
[quote]mjnewland wrote:
That should help. I’ve been using YTWL (dave tate’s training www.elitefts.com log has details, but I think it is one of Cosgrove’s things). I use it for shoulder prehab and its been very useful for me.
Old Lardass[/quote]
I’ve been using cables for my rotator work. I saw the YTWL’s on the Diesel site I think. I may try that just for variety.
Injuries just suck. I hope the shoulder starts behaving. It would be great if you pushed over 400 at the meet.
01/12/09 Squat
Mobility Work
SSB Box Squat 335x2x10
Keystone Deadlift 455x5x4
Hammer Low Rows 500x6x4
Hammer Dumbell Curls 55x8x4
Standing Abs 115x12x4
Left my knee sleeves home. Decided to lift anyway. I hope I don’t pay the price with sore knees. Deadlifts were fast, I don’t think I’ll have any trouble hitting over 500 at the end of the month.
Hope that shoulder’s getting better. I can sympathize with you on that one.
What’s a keystone deadlift?
Same thing as a Romanian Deadlift I think. Think Keystone Cops and how they walked around with their asses stuck out in the old silent films.
01/14/09 Bench
Mobility Work
Bench 185+1minix3x8
Comp Grip 4board 340x3x3
Standing Face Pulls 175x20x4
Cable Rotator Work
Hammer Tricep Press 180x10
How is the shoulder? You ready for the meet?
My shoulder feels fine. It still feels a little weak. As far as being ready for the meet, physically, maybe, mentally, no. But I’m working on it. By the way , what’s the name of the fed of the meet you’re lifting under in Feb.?
You’ll be ready. Are you going with a group or alone?
The fed is American Powerlifting. Their site is americanpowerlfting.org I’m psyched because its based locally and has several meets a year in southern NH.
One of my friends from the gym has said he would go to help out but he’s not very reliable. I’ll probably have to rely on my wife and grandson to help me with my shirt. If they can’t help maybe someone at the meet will help with my shirt. It can be a real bitch to get on at times.
The one meet I went to had a lot of strangers helping each other into shirts and suits. I’m sure there will be a couple people there needing and offering assistance.
01/27/08 Bench
Mobility Work
Bench 185+minix3x4 185x3x4
Comp Grip 4board 275x8x4
Standing Face Pulls 175x10x4
Rotator work
Hammer Triceps Press 90x15x4
Weak on bench, I decided to back off the weights for a couple of weeks. I’m think I’m going to do a modified Russian routine I did a few years back with some success.
Found out this morning my wife and I will probably be permanently laid off after this week. I saw it coming a few months ago but kept hoping it wouldn’t happen.
Damn, that sucks about work, Ironman. Your training is strong, hope your recovery from the flu is going well.
[quote]Ironmantrw wrote:
01/27/08 Bench
Mobility Work
Bench 185+minix3x4 185x3x4
Comp Grip 4board 275x8x4
Standing Face Pulls 175x10x4
Rotator work
Hammer Triceps Press 90x15x4
Weak on bench, I decided to back off the weights for a couple of weeks. I’m think I’m going to do a modified Russian routine I did a few years back with some success.
Found out this morning my wife and I will probably be permanently laid off after this week. I saw it coming a few months ago but kept hoping it wouldn’t happen. [/quote]
Damn… sorry about the employment situation… but you know what they say, “One door closes, another one opens”.
My best to you and your family… keep training!
I keep telling myself it may be a blessing in disguise. I’m really only worried about insurance at this point.
Glad to see you back in the gym. Sorry to hear about the lay off.