[quote]ddot76 wrote: Court wrote:
Chest Supported Row
The bar + 45x8x3
Chiro ordered pronated bicep uppercut thingies:
25x8x3
Chiro ordered scapular chest push thingies on the chest press machine where each arm has its own weight:
45/armx8x3
Firstly, up the weight on the Chest Supported T Bar Row. I threw 15lbs on but apparently you were done. Although your jaw must be tired from all the yapping you did with O’s nameless boyfriend.
And the chest press machine is called a Hammer Strength Seated Chest Press.
[/quote]
I struggled with the 45 for the sets of 8. I could have done a little more weight, but not a ton. I had no gas (energy) last night and my head wasn’t in it. Why didn’t you say something to me if you put more weight on for me?
As for O’s nameless boyfriend, I found out last night that he’s married. Apparently he was divorced previously but has been (un)happily remarried for 2 years. Sorry O darling.
I don’t care what you want to call the machines I use… I will call it whatever the hell I want to call it and frankly, I prefer my names. Besides, who the hell goes to the gym on their birthday with their gf? Shouldn’t you have been home with her cooking you dinner?
[quote]Court wrote:
I struggled to get the 8th rep with the 45s…what do you mean you threw 15lbs on? I’m confused. I had no gas yesterday (energy ya dirtbags)… As for O’s nameless boyfriend, I found out he’s married. I thought he had told me before he was divorced (which he is) but apparently he’s been remarried for 2 years… so sorry O, no more nameless boyfriend for you.
And for the record ddot, I prefer my names for the machines…
Oh and also, who goes to the gym with their gf the night of their birthday? You’re such a loser
[/quote]
You confused? Never!
While you were busy training your mandible with nameless boyfriend (whom I knew was married), I threw another 15lbs on the T-Bar, but apparently you had already completed your last set (if thats what you call them).
Next time you should be rowing at least 60lbs.
As for training on my birthday, who on these boards doesn’t train on their birthday? It’s clearly my 2nd favourite activity.
Another bleh day at the gym. Today was more because my body effing hates me. I think after squatting on Friday my disc slipped a bit again cuz trying to squat today hurt a fair bit… Anyways…
DB Walking Lunges
35lbsx10 steps/leg, then straight to 20lbsx10 steps/leg x3 sets
Lying Hamstring Curls
80x8x3
I basically limped around after my first round of lunges and got made fun of for being soft by ouro and ddot amongst others. Eff you all. I hate you all.
I’ve been having a convo with one of the Niagara guys about training since my session. He suggested I do a “bench clinic” with one of their guys because of my shoulder issues. He thinks I have fundamental technique issues he can help me with.
I told him I felt I was aimless and he told me to bring a plan of what I thought because he doesn’t think I have a bad idea conceptually. He also told me to eat more and sleep more. I definitely agree about the sleep. I’m constantly tired…but that’s what happens when you average 6-7 hours a night…
Anyways, I’m going to go bug the bench guy on facebook and ask when I can meet with him for help…
[quote]Court wrote:
I’ve been having a convo with one of the Niagara guys about training since my session. He suggested I do a “bench clinic” with one of their guys because of my shoulder issues. He thinks I have fundamental technique issues he can help me with.
I told him I felt I was aimless and he told me to bring a plan of what I thought because he doesn’t think I have a bad idea conceptually. He also told me to eat more and sleep more. I definitely agree about the sleep. I’m constantly tired…but that’s what happens when you average 6-7 hours a night…
Anyways, I’m going to go bug the bench guy on facebook and ask when I can meet with him for help… [/quote]
Who’s the bench guy? I might want to sign up for that since my bench is the ass suckingest thing around.
Maybe you’d get more done if you didn’t know EVERY SINGLE PERSON at the gym.
[quote]ouroboro_s wrote: Court wrote:
I’ve been having a convo with one of the Niagara guys about training since my session. He suggested I do a “bench clinic” with one of their guys because of my shoulder issues. He thinks I have fundamental technique issues he can help me with.
I told him I felt I was aimless and he told me to bring a plan of what I thought because he doesn’t think I have a bad idea conceptually. He also told me to eat more and sleep more. I definitely agree about the sleep. I’m constantly tired…but that’s what happens when you average 6-7 hours a night…
Anyways, I’m going to go bug the bench guy on facebook and ask when I can meet with him for help…
Who’s the bench guy? I might want to sign up for that since my bench is the ass suckingest thing around.
Maybe you’d get more done if you didn’t know EVERY SINGLE PERSON at the gym.[/quote]
The bench guy is the guy you’ve been talking supps with. You bench also sucks ass, however Hoi says I have major technique issues which is why my shoulder is effed. He also said he watched 2 girls, 1 cup five times in a row, so take it for what it’s worth (I think he was kidding about that though…)
When I’m in my zone and actually having a decent session, I barely talk to anyone. When I’m in pain and don’t want to be there, I’m a chatty cathy…
[quote]Court wrote:
When I’m in my zone and actually having a decent session, I barely talk to anyone. When I’m in pain and don’t want to be there, I’m a chatty cathy…[/quote]
The bench guy is the guy you’ve been talking supps with. You bench also sucks ass, however Hoi says I have major technique issues which is why my shoulder is effed. He also said he watched 2 girls, 1 cup five times in a row, so take it for what it’s worth (I think he was kidding about that though…)
When I’m in my zone and actually having a decent session, I barely talk to anyone. When I’m in pain and don’t want to be there, I’m a chatty cathy…[/quote]
I may have a chat with supp guy. I’m don’t think my technique is exactly pristine.
[quote]ddot76 wrote: Court wrote:
When I’m in my zone and actually having a decent session, I barely talk to anyone. When I’m in pain and don’t want to be there, I’m a chatty cathy…
Don’t know why, but I got to the gym in a killer mood. It might have been because I picked up my squat suit (which was getting the straps shortened) and they didn’t eff it up. But anyways, I went and planned to do some bench since I didn’t do it yesterday and then decided to try deadlifts in my suit.
Eliptical warm up
Foam Rolling
Mobility
Shoulder Pre-hab
It felt a ton better than my last bench session because I realized I wasn’t doing a good enough job of tucking my shoulders. I’m still struggling and flare my elbows when the weight gets heavy… any thoughts on what muscles might be weak and causing this? Or accessory exercises to do?
Sumo Deadlift:
135x5x1
165x5x1
185x3x1
Suit on straps up, no belt:
205x3x1 (I literally needed someone to push me down to get to the bar… I felt super offbalanced pulling)
225x1x1 - this too was much harder than it should have been
Suit on straps down, belt:
245x1x1
265x1x1
285x1x1
295x1x1 → PB!
300x1x1 → PB!
315x0x1 → Moved about 2 inches off the floor but by that time I was in a horrible position.
I could have gotten 315 if I hadn’t done so many before it. I saw stars after both PBs.
I’m not sure if I got anything from the suit bottoms… no idea at all. I meant to bring my camera today but left it in my car I realized I haven’t posted videos in a while.
Don’t know why, but I got to the gym in a killer mood. It might have been because I picked up my squat suit (which was getting the straps shortened) and they didn’t eff it up. But anyways, I went and planned to do some bench since I didn’t do it yesterday and then decided to try deadlifts in my suit.
Eliptical warm up
Foam Rolling
Mobility
Shoulder Pre-hab
It felt a ton better than my last bench session because I realized I wasn’t doing a good enough job of tucking my shoulders. I’m still struggling and flare my elbows when the weight gets heavy… any thoughts on what muscles might be weak and causing this? Or accessory exercises to do?
Sumo Deadlift:
135x5x1
165x5x1
185x3x1
Suit on straps up, no belt:
205x3x1 (I literally needed someone to push me down to get to the bar… I felt super offbalanced pulling)
225x1x1 - this too was much harder than it should have been
Suit on straps down, belt:
245x1x1
265x1x1
285x1x1
295x1x1 → PB!
300x1x1 → PB!
315x0x1 → Moved about 2 inches off the floor but by that time I was in a horrible position.
I could have gotten 315 if I hadn’t done so many before it. I saw stars after both PBs.
I’m not sure if I got anything from the suit bottoms… no idea at all. I meant to bring my camera today but left it in my car I realized I haven’t posted videos in a while.[/quote]
As for your bench, it likely depends where you start to flare. I’m no expert (as you know), but if its only a few inches off your chest it may be shoulder strength, farther up tricep strength.
Based on your shoulder problems you’ve been posting I’m hesitant to recommend anything, but for me neutral grip dumbbell presses generally caused the least discomfort for my shoulders.
For triceps, top end bench work seems to work for me and many others. I don’t know if you can bring in boards to the gym, but I find them the best. You use heavy weight and put very little stress on the shoulder. An option possibly better for the gym is reverse band presses since you can set them up in the power rack and bench there (preferably when NeelyDan wants to squat there). This deloads the bottom to some extent.
Last option along the same lines is pin presses. I personally don’t like them as I loose the feel of the weight when it hits the pins, but its an option.
Also just something else to think about. Do you have someone unrack the weight for you or do you do it yourself?
Either way, make sure you retract your scapula and tighten your upper back when setting up and then make sure its still tight once your holding the weight before pressing. You should then always be focusing on driving your traps into the bench. This little tip of driving the traps into the bench has made my bench a lot more stable.
[quote]Ruggerlife wrote:
Also just something else to think about. Do you have someone unrack the weight for you or do you do it yourself?
Either way, make sure you retract your scapula and tighten your upper back when setting up and then make sure its still tight once your holding the weight before pressing. You should then always be focusing on driving your traps into the bench. This little tip of driving the traps into the bench has made my bench a lot more stable.[/quote]
This sounds more like what I was doing tonight and it worked much better. Before I was more “pinching” rather than retracting my scapula. I always get a lift off once I reach a certain weight. The racks in my gym are just too high for comfort.
As far as where I flare, it’s immediately off my chest. Once it gets up a little further, I get back into tucked elbows. Wouldn’t surprise me if it’s shoulder strength obviously…
I realized I haven’t posted videos in a while.