[quote]
Death or glory set!
That’s my new fancy name for when I load up the entire stack and do an amrap at every single weight on the machine. So basically a drop set with 14 drops on the leg extension and 11 drops on the leg curl.[/quote]
I like that… you should call it DOG training and write an ebook on it.
C’mon, Chris. You know that death and glory weren’t diametrically opposed on the battlefields of old.
yes DOG training, Chris can you write a program for me?
[quote]lil power wrote:
yes DOG training, Chris can you write a program for me? [/quote]
Absolutely. I’ll assume you’re okay with becoming a raw, bench only specialist.
12/2/2013
Paused Bench:
45 10x
135 10x
185 5x
225 5x
270 8x Probably a paused PR. Kicking myself for not videoing it in hindsight. I wasn’t expecting to hit a PR here. I didn’t even get a spotter. But the reps kept happening so I kept letting them happen.
Bench: (touch and go)
245 10x
245 10x
Well that was a strong showing on paused bench, but unfortunately I think I may have to prematurely end my foray into perfecting my pause technique. It is feeling hellishly bad on my old injured right shoulder and making it all popped out of place and loose again. I’ll just have to be content that I found a good form to use and save most of the actual paused pressing just for the meet. I’d have liked to commit it much more to my muscle memory though obviously. Maybe I can still work it in singles or doubles here and there.
DB Incline Bench:
95’s 10x
95’s 10x
95’s 10x
DB Flies:
50’s for 4 sets of 10
DB Pullover:
50 for 4 sets of 10
DB Seated Shoulder Press:
60’s 15x
65’s 12x
65’s 10x
DB Lateral Raises:
40’s for 4 sets of 10
DB Rear Delts:
30’s for 4 sets of 10
Dips:
+90lbs 10x
+90lbs 10x
+90lbs 10x Volume PR at this level of fatigue…
Incline Machine:
I did lockouts on this cuz I couldn’t think of another tricep exercise.
4 sets of like 10
Behind the Neck Lateral Tricep Extensions with a Band:
4 sets of 12; I didn’t like these
Move weight. For great justice.
Nice benching man!
Sorry to hear about the shoulder, I have an issue with my left and it can be infuriating when it gets in the way of progress.
Of course, no one would know you injured your shoulder by reading your log lol…
“Think my shoulder is acting up…
insert 30 sets of shoulder movements.”
By the way, whenever I browse your log, I literally shake my head in shame when comparing it to the volume of my own workouts, lol.
Congratulations on your new PR, that’s awesome. Out of curiosity, how did you injure your right shoulder?
[quote]burialatsea wrote:
Nice benching man!
Sorry to hear about the shoulder, I have an issue with my left and it can be infuriating when it gets in the way of progress.
Of course, no one would know you injured your shoulder by reading your log lol…
“Think my shoulder is acting up…
insert 30 sets of shoulder movements.”
By the way, whenever I browse your log, I literally shake my head in shame when comparing it to the volume of my own workouts, lol.
[/quote]
Thanks!
[quote]kgildner wrote:
Congratulations on your new PR, that’s awesome. Out of curiosity, how did you injure your right shoulder?[/quote]
Oh shit lol.
Well… I was just trying to show off outside the gym. I used to do this thing in high school back when I was much lighter and had magical kid invincibility where I would put my feet together and stick my arms straight out and lean forward while keeping my feet planted and just fall all the way down and stop myself with my arms before my chest hit the ground.
I’d done it tons of times before, but this time was like the day or so after chest day and I was really sore and after I did it something in my right shoulder tightened up severely and I had to lay off of it for a while. Not even really sure what it was, but that shoulder’s never been the same since. There weren’t even any girls around… I don’t know what possessed me to try that at that time. That was like two years ago.
I’m starting to understand that’s the way injuries work though. They might “get better” but they never feel the same again. My right shoulder still has a different level of flexibility and tension than my left.
[quote]csulli wrote:
[quote]kgildner wrote:
Congratulations on your new PR, that’s awesome. Out of curiosity, how did you injure your right shoulder?[/quote]
Oh shit lol.
Well… I was just trying to show off outside the gym. I used to do this thing in high school back when I was much lighter and had magical kid invincibility where I would put my feet together and stick my arms straight out and lean forward while keeping my feet planted and just fall all the way down and stop myself with my arms before my chest hit the ground.
I’d done it tons of times before, but this time was like the day or so after chest day and I was really sore and after I did it something in my right shoulder tightened up severely and I had to lay off of it for a while. Not even really sure what it was, but that shoulder’s never been the same since. There weren’t even any girls around… I don’t know what possessed me to try that at that time. That was like two years ago.[/quote]
Best injury story I’ve heard in a while. Well, I hope it doesn’t impede your training too much and that you didn’t injure your pride too much on that day either. 
On a related note, have you tried doing a band pull-apart cure for a few weeks using several different angles?
[quote]csulli wrote:
Leg Curl:
Death or glory set!
Leg Extension:
Death or glory set!
That’s my new fancy name for when I load up the entire stack and do an amrap at every single weight on the machine. So basically a drop set with 14 drops on the leg extension and 11 drops on the leg curl.[/quote]
Holy shit! WHat a cool idea!
I wish I could go higher than the 5th pin on these things so I could do this…
SOMEDAY I WILL
[quote]csulli wrote:
Leg Curl:
Death or glory set!
Leg Extension:
Death or glory set!
[/quote]
Tried these yesterday at the end of my workout. Lets just say my legs are not fans of yours.
The gildner has good advice, use band or front raises with bands, from what I hear your quite the band geek har har. So jealous I wish I had musical talent, you must be related to mozart or something.
[quote]kgildner wrote:
On a related note, have you tried doing a band pull-apart cure for a few weeks using several different angles?
[/quote]
You know I used to do like 50 band dislocations a day and 100 band pullaparts a day, but I’ve not kept up with those in quite some time. I am sure they helped, but at the time I was also messing around with my bench form. The way I was doing it I was losing all my upper back tightness at the bottom and that was really aggravating my shoulder, probably undoing all the good lol.
Now that I can at least touch and go bench without any shoulder issues it wouldn’t be a bad idea to reimplement some of that prehab I’m sure.
[quote]Spock81 wrote:
[quote]csulli wrote:
Leg Curl:
Death or glory set!
Leg Extension:
Death or glory set!
That’s my new fancy name for when I load up the entire stack and do an amrap at every single weight on the machine. So basically a drop set with 14 drops on the leg extension and 11 drops on the leg curl.[/quote]
Holy shit! WHat a cool idea!
I wish I could go higher than the 5th pin on these things so I could do this…
SOMEDAY I WILL [/quote]
[quote]GrizzlyBerg wrote:
Tried these yesterday at the end of my workout. Lets just say my legs are not fans of yours. [/quote]
Glad you guys like them 
[quote]Jlabs wrote:
The gildner has good advice, use band or front raises with bands, from what I hear your quite the band geek har har. So jealous I wish I had musical talent, you must be related to mozart or something.[/quote]
You know funny you should mention that. I damn well better have a decent showing at this deadlift meet on the 14th, because I turned down my highest paying gig this season for it. In fact, I turned down my ONLY decently paying gig this season for it.
The one I’m playing this weekend is for a close family friend who is the music director at her church, and she’ll probably give me like a 20 dollar gift card. And the only other one I have is for the church of the directer of the volunteer Wind Symphony I play in, and I know the church is paying very well to have the small group he selected, but I bet you I won’t see a cent of that money; it’ll all go to the band.
That’s in stark contrast to last Christmas where I made several hundred bucks.
Bah fucking humbug.
[quote]csulli wrote:
[quote]kgildner wrote:
On a related note, have you tried doing a band pull-apart cure for a few weeks using several different angles?
[/quote]
You know I used to do like 50 band dislocations a day and 100 band pullaparts a day, but I’ve not kept up with those in quite some time. I am sure they helped, but at the time I was also messing around with my bench form. The way I was doing it I was losing all my upper back tightness at the bottom and that was really aggravating my shoulder, probably undoing all the good lol.
Now that I can at least touch and go bench without any shoulder issues it wouldn’t be a bad idea to reimplement some of that prehab I’m sure.[/quote]
There’s a nice video floating around in the internet (EFS?) with a band-pull apart protocol using seven different variations. You may have seen it already; if not, it’s worth a look.
[quote]csulli wrote:
Moving out your stance isn’t solving your fundamental problem of having a crappy starting position. You need to flex you lower back hard prior to pulling to get it into a more neutral position (slight anterior pelvic tilt). If you figure that one out, you will solve your lockout issues and will be able to get to 600+. Muscleling shit up will get you only so far.
Rippetoe wrote about it here on TN. While he is kind of a fucktard, he was dead on with that advice.
[quote]infinite_shore wrote:
Moving out your stance isn’t solving your fundamental problem of having a crappy starting position. You need to flex you lower back hard prior to pulling to get it into a more neutral position (slight anterior pelvic tilt). If you figure that one out, you will solve your lockout issues and will be able to get to 600+. Muscleling shit up will get you only so far.
Rippetoe wrote about it here on TN. While he is kind of a fucktard, he was dead on with that advice.[/quote]
I’ll need to improve my flexibility. I can’t get down to the bar with my lower back arched that hard. I’m not even sure it’s my hamstrings that are too tight though, it feels like my literal lower back muscles can’t stretch enough to facilitate the setup.
12/4/2013
Hit my opener for the meet next weekend:
And that’s all I had time for. Had to go to a Christmas gig rehearsal downtown. And I’ve got a fucking concert today, so I’ll have to go to the little 24 hour gym afterwards and hit upper back and biceps. It surprises me sometimes how furious and offended I get when people/things interfere with my ridiculously unreasonable training schedule no matter how legitimate the reason. I never feel like they understand what a massive inconvenience it is for me to have to change anything about my training.