I couldn’t do it Soldog. I had to work late today and missed my skate. Tomorrow my boss gets a new asshole. I’m very candid with my boss and my workouts. He gets a health employee at no extra cost and I don’t work overtime, period.
I hope you are able to squeeze in some you time. You could design a full body workout so you get everything if and when you can. It’s such a bitch losing those workouts. Best of luck Bro.
[quote]soldog wrote:
Work has really spun up for the next few week to a month. I’ll be working 12-15 hours a day for the duration in front of my computer. Will try to take some breaks and do some training here and there…[/quote]
Coming up on a development deadline?
We’ve had programmers sleeping under their desks at times, trying to make it under the wire.
[quote]skidmark wrote:
soldog wrote:
Work has really spun up for the next few week to a month. I’ll be working 12-15 hours a day for the duration in front of my computer. Will try to take some breaks and do some training here and there…
Coming up on a development deadline?
We’ve had programmers sleeping under their desks at times, trying to make it under the wire.[/quote]
Answering questions to the proposal that had me in Chicago in June.
12 September 2008
Weight 183.2
Warm-up
[20 Scap-up/5 push-up/20 frog crunch/5 pull-up/40 twist crunch/20 bar squat] x2
Tried push-up handles of the non-rotating type and they didn�??t help at any hand angle.
Bench press
Barx20
85#x5x10
video for form check
Bent over BB row
135#x10
185#x4 too much weight
155#x4x5
DB OHP alternating arms, standing
36#x9
33.5#x8,5,5,5
Chin-ups
40#x4x3,2 PR reps but could not get more than 3/4 of the way up on that last one
Technique looked ok. A couple of things, you really need to work on your arch and staying tight throughout the lift. Is there any way you can raise the uprights on your bench? I found that it helps my shoulders somewhat if I set the uprights about 5-6 inches below full extension and pull it off the uprights instead of pressing it out. (I use the power rack in the gym) Of course if you had a spotter to help with the liftoff it wouldn’t matter. Here’s a good shoulder warmup you might try.
DieselCrew.com - Ultimate Two Minute Shoulder Warm-up - YouTube
Just my opinion.
[quote]Ironmantrw wrote:
Technique looked ok. A couple of things, you really need to work on your arch and staying tight throughout the lift. Is there any way you can raise the uprights on your bench? I found that it helps my shoulders somewhat if I set the uprights about 5-6 inches below full extension and pull it off the uprights instead of pressing it out. (I use the power rack in the gym) Of course if you had a spotter to help with the liftoff it wouldn’t matter. Here’s a good shoulder warmup you might try.
DieselCrew.com - Ultimate Two Minute Shoulder Warm-up - YouTube
Just my opinion.[/quote]
Thanks Ironman!
You can really see it but I was arching perhaps not enough, I’ll continue to work on it. I did feel that I relaxed a couple of times so I’ll work on that as well. I’ll raise the uprights the best I can with limited choices and I usually do have my son to help hand-off. The power rack is a future purchase I’m really looking forward to…
I’m going to continue to work this weight up to 20 reps before bumping the weight.
I appreciate and learn from the videos – especially with the comments. Thanks for sharing them.
14 September 2008
Weight 182#
Took off from work to get in a session for my sanity…
Warm-up
[20 Scap-up/10 inverted row/20 frog crunch/5 pull-up/20 twist crunch]x2
Squats (in a real power rack, no box)
bar x20
135# 2x5
165# x3
185# 5x3
The more I do these the more it is obvious that the imbalance that causes me to sway is a residual from the blown disk I had in 1994. My hips fire un-evenly and the weakness may actually be in the right. Focusing on firing both evenly helps.
If I keep my hands in close to my shoulders, I can get my elbows to touch my thighs at the bottom. Giving me a good indication of proper depth.
Calf raises
245# 3x10
Still using these to get used to heavier weights on my back. Although this didn’t feel that heavy. I’ll continue to up the weight until my calves complain a lot more that they did today.
Good Mornings
135# 3x10
[quote]soldog wrote:
14 September 2008
Weight 182#
Took off from work to get in a session for my sanity…
[/quote]
I know that feeling! Good workout soldog.
[quote]soldog wrote:
14 September 2008
Weight 182#
Took off from work to get in a session for my sanity…
Warm-up
[20 Scap-up/10 inverted row/20 frog crunch/5 pull-up/20 twist crunch]x2
Squats (in a real power rack, no box)
bar x20
135# 2x5
165# x3
185# 5x3
The more I do these the more it is obvious that the imbalance that causes me to sway is a residual from the blown disk I had in 1994. My hips fire un-evenly and the weakness may actually be in the right. Focusing on firing both evenly helps.
If I keep my hands in close to my shoulders, I can get my elbows to touch my thighs at the bottom. Giving me a good indication of proper depth.
Calf raises
245# 3x10
Still using these to get used to heavier weights on my back. Although this didn’t feel that heavy. I’ll continue to up the weight until my calves complain a lot more that they did today.
Good Mornings
135# 3x10
[/quote]
I’m glad you are making good recovery. Wish you the best in finding the sweet spot that lets you get stronger and teaching things to fire correctly without making your back complain.
[quote]Elaikases wrote:
I’m glad you are making good recovery. Wish you the best in finding the sweet spot that lets you get stronger and teaching things to fire correctly without making your back complain.[/quote]
Thanks E
Thing is though, I thought I was fully recovered after the surgery and haven’t had any real recurring back issues since. This current thing make me think that maybe the nerve damage went a little deeper than I thought.
I just need to keep working form and balance and not get impatient to move up in weight too quickly.
I have an old shoulder injury that makes doing bench a difficult process. I keep attempting to slowly work through it. Not a good success story, I do lots of push ups instead.
I sure hope you are successful in your recovery. I only wish I could offer some great advise. Instead I will have to settle for giving you my support. Best of luck Bro.
The only thing I noticed about the bench reps, Soldog, was the bar creeping up at the top towards your head towards the end. Perhaps I only notice it because I have been trying to break myself of the habit of ‘watching’ the bar up instead of pressing with reference to a spot in the ceiling, like Rip says. Probably no big deal, but my bench knowledge can be put in a paper bag and tossed into the ocean with no loss to anyone.
[quote]1Geech wrote:
The only thing I noticed about the bench reps, Soldog, was the bar creeping up at the top towards your head towards the end. Perhaps I only notice it because I have been trying to break myself of the habit of ‘watching’ the bar up instead of pressing with reference to a spot in the ceiling, like Rip says. Probably no big deal, but my bench knowledge can be put in a paper bag and tossed into the ocean with no loss to anyone.[/quote]
I went back and looked again and I see what you are referring to Geech. Thanks, I’ll make a mental effort to pust “towards my feet” as I’ve seen it referred to…
Tough when you workout alone to keep good bench form. I have a hard time keeping my shoulder blades pulled together and shoulders down without a lift off.
Do your bench uprights adjust?
[quote]Jimmy T wrote:
Do your bench uprights adjust?[/quote]
Yes - and I’m going to raise them a bit per Ironman’s suggestion.
[quote]soldog wrote:
Elaikases wrote:
I’m glad you are making good recovery. Wish you the best in finding the sweet spot that lets you get stronger and teaching things to fire correctly without making your back complain.
Thanks E
Thing is though, I thought I was fully recovered after the surgery and haven’t had any real recurring back issues since. This current thing make me think that maybe the nerve damage went a little deeper than I thought.
I just need to keep working form and balance and not get impatient to move up in weight too quickly.[/quote]
The interesting thing is the studies that show that even after long term recovery, exercise and training can cause nerves to continue to heal and recover. So hitting things like you are doing is probably the best thing you can do.
Myself, I keep thinking that some day I’ll try bench pressing something. Maybe next year when I make my adjustments to my workout. Though I’ll probably wait until doing push ups doesn’t cause me shoulder pain.
I’m impressed by how you keep after your bench.
[quote]Elaikases wrote:
The interesting thing is the studies that show that even after long term recovery, exercise and training can cause nerves to continue to heal and recover. So hitting things like you are doing is probably the best thing you can do.
Myself, I keep thinking that some day I’ll try bench pressing something. Maybe next year when I make my adjustments to my workout. Though I’ll probably wait until doing push ups doesn’t cause me shoulder pain.
I’m impressed by how you keep after your bench.
[/quote]
Thanks E, On the shoulder, pushups cause me more issues after about 5. The bench only bothers me if I let it come toward my head and if I forget to keep my elbows in close to my sides. So If I can continue to improve form, I’m hopeful that I’ll be able to continue to work the bench.
[quote]soldog wrote:
I just need to keep working form and balance and not get impatient to move up in weight too quickly.[/quote]
I’ve always been impressed with your patience when it comes to working on tehcnique before moving up in weight. This is a lesson I need to learn when it comes to the big three lifts, especially my squat.
Stay with it and enjoy the ride, even if it is ‘slower’ than you would like.