New Partner, More Consitency

Training Over 35 Lifter
101

I had shoulder pain off an on for years resulting from flat benching, poor form and way too much weight for my strength level. I can remember the day actually. My shoulder feels pretty good and I’m back to benching after 20 years or so.

Things that helped; deep chest stretching for 2-3 minutes at a time (best for me was facing a corner), rolling a lacross ball on the back of my shoulder (low on my infraspinatus would make my shoulder frigging light up…very painful but it got better), stretching the biceps tendon, very strict form on pressing movement (scaps retracted etc.)

102

[quote]damutt wrote:
well I watched Dave Tate’s 7 part series on how to bench and decided to have my biddy come over and practice competion bench with commands… I worked up to a max and maxed 250 full competion bench thats a true p/r and it was with a big pause at the bottom. I just have to work on holding at the end and not immediatly racking.

competion bench press max 250 P/R
Bent over rows 3 x 8/10 160 10,10,10
triceps pushdowns 3 x 8/ 10 60 10,10,10
weighted rack chins 3x5 60 5,5,5,5,5 [/quote]

A “Biddy” ?

103

You know. Like “an old bitty.”

104

i completly rewrote my reply for over here and I have no idea why it reads the way it does… my biddy is Dog

105

[quote]damutt wrote:
i completly rewrote my reply for over here and I have no idea why it reads the way it does… my biddy is Dog[/quote]

you say such nice things about me.

106

Dead lift
barx10 into high pull
95x10 into high pull
135x8
185x5
225x3
262.5 x 5
297.5 x 3
332.5 x 9 calc max p/r 432.15025 rep p/r

This was a huge P/R for me today. I woke up feeling very tired and worn out cold chills and a slight fever. So I made a deal with my self warm up in the treadmill and go out and hit my primary lift as hard as I can and then back to bed till work. I had one left in the tank but I really think my form would have suffered, I did take a 5 second breather between reps 8 and 9 but it went up pretty easy.

107

A huge PR when you were feeling sick? Wow! Hope you kick the cold fast.

108

[quote]kpsnap wrote:
A huge PR when you were feeling sick? Wow! Hope you kick the cold fast.[/quote]

or maybe not since he apparently lifts like a superstar sick…

Nice PR mutt!

109

it was more the deal I made with myself… do the best on deads even if it requires vomit and then medicine and back to bed. normally if I dont feel well I start getting better as I lift not to day so I stopped. Tommorrow will be a better day. maybe I set a bench P/R on monday

110

thanks for the kind words guys. I am not sure how long this barley working out is going to continue to keep me on the gain train but I am sure enjoying the low stress ride for now

111

[quote]damutt wrote:
it was more the deal I made with myself… do the best on deads even if it requires vomit and then medicine and back to bed. normally if I dont feel well I start getting better as I lift not to day so I stopped. Tommorrow will be a better day. maybe I set a bench P/R on monday[/quote]
THANKS FOR THE GERMS YOU SENT MY WAY!!!

112

H.I.I.T incline .5, 1 minute on 2 minutes off, 6 sets, first 2 sets 8mph, second 2 sets 8.5 mph, 1 set 9 mph and last set at 10.0 mph

113

[quote]bulldog9899 wrote:

[quote]damutt wrote:
it was more the deal I made with myself… do the best on deads even if it requires vomit and then medicine and back to bed. normally if I dont feel well I start getting better as I lift not to day so I stopped. Tommorrow will be a better day. maybe I set a bench P/R on monday[/quote]
THANKS FOR THE GERMS YOU SENT MY WAY!!![/quote]

I felt just fine the day we snuggled so it cant be my fault…

114

[quote]damutt wrote:

[quote]bulldog9899 wrote:

[quote]damutt wrote:
it was more the deal I made with myself… do the best on deads even if it requires vomit and then medicine and back to bed. normally if I dont feel well I start getting better as I lift not to day so I stopped. Tommorrow will be a better day. maybe I set a bench P/R on monday[/quote]
THANKS FOR THE GERMS YOU SENT MY WAY!!![/quote]

I felt just fine the day we snuggled so it cant be my fault…[/quote]
I told you the open mouth kiss was a bad idea.

115

seems so impersonnal without it

116

[quote]damutt wrote:
Dead lift
barx10 into high pull
95x10 into high pull
135x8
185x5
225x3
262.5 x 5
297.5 x 3
332.5 x 9 calc max p/r 432.15025 rep p/r

This was a huge P/R for me today. I woke up feeling very tired and worn out cold chills and a slight fever. So I made a deal with my self warm up in the treadmill and go out and hit my primary lift as hard as I can and then back to bed till work. I had one left in the tank but I really think my form would have suffered, I did take a 5 second breather between reps 8 and 9 but it went up pretty easy.[/quote]

Nice PR. High rep deads are tough enough without feeling crappy.

117

Bench press
barx2x10
95x10
135x8
165 x 5
187.5 x 3
210 x 7 not a P/r for calculated weight but it is a rep p/r
rack chins 3x5 60 lbs 5
decidede to drop the heavy rack chins and see if I could do full chins instead
b/w chins 4,3,3,3,3,
CGB 155 x 10,10,12
One arm rows 80 lbs x 10,10,10
hanging leg raisees 5,5,5
wrist work 10 lbs x 5,5,5

118

[quote]giterdone wrote:

Nice PR. High rep deads are tough enough without feeling crappy.[/quote]

Deads are by far my favortite lift so its pretty easy to get motivated… had it of been squat day I would have probably warmed up and quit

119

yummmmmmm so/co and coke… lifes little pleasures

120

H iit treadmill 1 min on 2 mins at 3mph .5 incline 5 set 8.5x2 9.0,9.5, 10.0
10 is about As fast as I’m coordinated for so I’ll start increasing run time and decreasing rest time.
Started with the ab roller the other day and did 3x3, on Saturday did 3x5 today hopefully I can stick to the ab work