Worked on my technique on bench and increased my arch seemed to really help. I’ve haven’t been really paying enough attention to my technique in the past.
I’m looking for a bench meet somewhere in NC so I can get my feet wet. If anyone knows of one please let me know. I don’t care if it is raw or equipped. I’m not looking to win just get some experience. Of course with my bench numbers I probably wouldn’t even place
Mobility Work
Floor press 235+1chainx1 +2chainsx1 +3chainsx1 +4chainsx1 +3chainsx1 +2chainsx2
Reverse pec dec 130x10x4
Close Grip 4board 280x8x2 290x5x2
Reverse curl 100x10x4
Good workout On another note at work they cut out all overtime and then my manager tells me I have to work Saturday in his next sentence. If this ain’t a screwed up company I’m working for I don’t know what is.
Mobility Work
Bench 175+1minix3x8
Tbar Rows 190x8 180x8x3
Close grip 4board 275x6x4
Machine curls 70x10x4 superset
Skullcrushers 75x10x4
Worked out in the morning after I got off work as a change of pace. Been having a lot of trouble getting to the gym lately because of things going on at work
Mobility Work
Bench 175+1minix3x8
Tbar Rows 190x8 180x8x3
Close grip 4board 275x6x4
Machine curls 70x10x4 superset
Skullcrushers 75x10x4
Worked out in the morning after I got off work as a change of pace. Been having a lot of trouble getting to the gym lately because of things going on at work[/quote]
Another morning workout. I could tell I hadn’t been under the bar in almost a month. Squats felt a little heavy. Everything else was fairly easy but I didn’t want to push things this early in the game.
Some elbow pain plus I wasn’t in a good frame of mind so I decided to cut it short. I think I’ve taken the floor presses about as far as I can for now.
I’ve got a big problem. I can’t get my hands back on the back for straight bar squats. I was even having some difficulty with buffalo bar. My hands were all the way out to the collars and even that was somewhat painful to my shoulders. This is something I’m really going to have to find a solution to. Any suggestions would be appreciated.
The shrugs were done just to see how much weight I could handle. Next time will be a little lower and for more reps.
Back at ya. When you figure it out, let me know. I keep hoping I’ll stumble on to some magic stretch that will help. What’s a buffalo bar? 700 is some serious weight to just be holding.
A buffalo bar is about a foot longer than a regular bar and has a bow in it. Ironmind sells them. The shrugs were done with straps. I don’t like using a alternating grip on rep work for shrugs cause I tend to twist to one side slightly. I save that grip for singles were the twist is not a problem.
Bench Press 225+1chainx2 225+2chainsx2 225+3chainsx1 225+4chainsx1 225+1chainx1 225+3chainsx2
Reverse Pec Dec 140x10x4
Machine side laterals 120x12x4
I was going to do lockouts but someone wanted to use the rack for squats and I’m not going to stop anyone from doing squats. Besides I was ready to go home anyway.
Good mornings 425x3x3
Squat machine 630x6x4
Hammer High Rows 470x6x4
Shrugs 675x5x4
My back tightened up a little on good mornings. After that I didn’t have any more problems. Everything was still a little light, I’m gonna give myself more time before I really start bearing down.
Anyone check out the article by Nick Tumminello? I wonder if his program will help with my shoulder flexibility problem.
I read that. I can see the point. A lot of my daily pain is low load movements/positions and the dual muscle fiber type explanation for it makes perfect sense.
Damn big weights you’re throwing around there. I bet your back tightened up…you were GMing 425 freakin’ lbs. Great work. How low do you go? 45 degrees? 90 degrees?
Good mornings 425x3x3
Squat machine 630x6x4
Hammer High Rows 470x6x4
Shrugs 675x5x4
My back tightened up a little on good mornings. After that I didn’t have any more problems. Everything was still a little light, I’m gonna give myself more time before I really start bearing down.
Anyone check out the article by Nick Tumminello? I wonder if his program will help with my shoulder flexibility problem.[/quote]
Those are big weights. Especially the shrugs and squats. Especially the hammer throws and the good mornings.
Ok, that is all heavy metal.
Wish I could move that much when focusing on mobility.
[quote]ecogenx wrote:
Damn big weights you’re throwing around there. I bet your back tightened up…you were GMing 425 freakin’ lbs. Great work. How low do you go? 45 degrees? 90 degrees?[/quote]
A little lower than 45 degrees. Any lower I lose my arch.
