I don’t like benching either, so I’ve decided that there are plenty of other things I could do instead…not trying to talk you out of doing it though 
[quote]kimbakimba wrote:
I’m cynical and suspicious girl. Times 10. [/quote]
Well this might explain why you didnt dig acupuncture - lol. I’m the opposite, highly susceptible to the powers of suggestion. So don’t try to get me to join your cult, ok kimba? Alright I’ll join.
Nice work on the squat! And its great to see that ART is indeed helping. Also great work on the dips - you own those bitches. And the tricep pump - HA! Bet your arms look stellar.
I feel the same way about the bench - its kinda like. meh. But I’m going to wag my finger and say, “do your bench missy”. If anything you can take it out once you change programs. No biggie.
[quote]CDQAR24 wrote:
“All the good ones are already taken.”
[/quote]
Awwwww! And I second dips vids!
weighted dips, weighted dips…where is the video? lol, just kidding 
Hey Masch…you callin’ me soft? j/k
To chime in on the bench issue…personally, I don’t see much purpose for it UNLESS you plan on competing in that event. I mean seriously, can anyone here describe an instance when one would ever be lying prone, face-up and need to heave something vertically off their chest?
From my research (and IME) you can get A LOT more bang for your buck by splitting your chest into two parts-upper and lower. Lower pec movements activate much, much more of the pec fibers than the flat bench anyway, i.e. dips, decline DB press (I’d include decline BB press IF you’ve got access to one of those bars with the big cut-out in the middle to allow for a decent stretch, but if you don’t then just go with the DB variations).
And if overall development and strength is part of your goal, then include variations of the incline presses DB and BB, alike and the OHP (your MPs) which you’re already doing. side note–are you doing them standing? be A TON better if you are!!
Over the last couple of years I’ve all but elimated the flat bench from my chest training and I’ve seen my best pec development of my life! PLUS, a lot less shoulder pain and aches to boot!
I think you may be onto something with the toe thing Snap…kinda like a good and proper set-up process for the big movements, eh? One just seems to be able to move more weight with better form…
Well Ms. Kimba…can’t wait to see where your training goes next!!
[quote]kimbakimba wrote:
I see there are many votes in favor of moar exhibitionism. 
So. ART. Yup, that is painful, but I’ve been through worse and have a high, high pain threshold. What hurt most was the peroneals on my right outer calf and some unnamed muscle right above my right inner ankle. Ouch. But all of this hurt in a very good way. I’m a bit sore right at the moment.
The therapy is to deal with my dysfunctional right side, which is putting all the load on my left side. I walk on the outside of my right foot with that foot turned out, which is screwing up my whole leg.
Now that its been pointed out to me, I notice that I do, but CAN’T STOP! Right after the treatment, I went grocery shopping and noticed I was walking a bit straighter on my right foot. So, YEAH!
Thus far the remedial exercises are:
-
Overhead squats (with broomstick) to a parallel box, with feet at shoulder width pointed straight forward, toes curled down to arch my foot thus activating muscles to keep my right knee from caving.
-
One legged balances with foot straight on a wobble board tilted down at 6 o’clock, 12 o’clock, 3 o’clock and 9 o’clock respectively. The progression is to be able to do these with my foot pointing inwards.
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Kneeling hip flexor stretch position, then rotating hips side to side then in circles, then rotating front foot side to side and in circles.
I can use all of these during my mobility warmups before lifting. And I am to stop foam rolling from my hip to my knee during treatment.
All in all, I’m hopeful.
Edited to add: For some reason, when I got home from ART I had an INTENSE craving for starchy carbs (three or four slices of sprouted wheat cinnamon raisin bread to be precise). I almost never get this way except after lifting. And I sort of feel like a truck hit me…so tired.[/quote]
Two suggestions:
- Barefoot bulgarian squats watching your knee track in a mirror. Be ready to be amazed. My right leg shutdown after some injuries years ago. More squatting, pistols, and box pistols didn’t work. Took a workout going back to bulgarians in shoes that was a shock since i couldn’t do one.
Then i did it barefoot and needed a crash helmet. Make your knee track correctly where you want it with just bodyweight on the eccentric and concentric. add weight when you have it down.
- Dumbell floor press for chest. Pause weight when elbows are on floor. ROM is overvalued. Hammer chest machines also pretty damn good.
Good luck.
CD, that is a great explanation of my post-ART carb craving. It feels exactly like I just trained in the gym, except I was lying on a table with someone working me over. And I didn’t realize that my dip belt habit was in any way alluring, but that was a sweet thing to say/type. And indeed I do my MPs standing.
George, I don’t know if a toe curl would work for anyone else but me. Clearly whatever muscle that activates via toe curl/foot arch is one that my particular body can’t otherwise access.
Rachelle, so far I’m finding that the ART process is SUPER interesting. For example, when she pulls my arms overhead and then puts my hands together in prayer position, my left arm is longer than my right. What the heck?!?! Who knew about all these imbalances?
Betty, benching is a challenge for me and I’m cool with challenges. Its one of the few “mainstream” things I do at my gym, and its part of the 5/3/1 program. So no messing with it.
Mascherano, you shouldn’t tell people you are suggestible. Especially evil people like us, cause we’ll have lots and lots of stuff to get you to do (and photograph) for our pleasure.
Spirted, I will see what I can do about a video. Although I’d sure like to be dipping more than a tiny 5 lb. plate for video posterity.
jackreape, thanks for both of those suggestions. I am horrible at bulgarian split squats because my balance sucks. Interestingly, one foot balance with proper foot/knee position is one of my corrective exercises, I’ll bet for the same reason that this exercise works. I’ve not tried them barefoot, but now I totally will. I’ve only tried a floor press once (at home on my nice plush carpeting with my oly bar) and thought it was a great exercise. I’ll have to get over myself about lying down on the gym floor (mats! towel!) to try it with dumbbells.
Had my second ART session this evening. Basically, every arm and leg and foot I have was manipulated, poked, prodded and hurts-so-good worked on. Then I flipped onto my stomach and there was poking at my hips, SI joint and back. Plus some back cracking, which was interesting and completely painless.
And once again, the intense carb craving is back. The hit-by-truck feeling isn’t quite as bad this time. Drinking lots of water. Looking forward to roasted salmon for dinner. Mmmm. Salmon.
Oooo poking, prodding and manipulating does sound good. My ART guy also “adjusted” my back. Having never had my back cracked, when he did it, I started laughing uncontrollably b/c it was one of the weirdest sensations ever. And then I got pissed at him, like he had just defiled me. Sigh.
Yum Salmon!! Good fatty Omega 3s!
I am very interested in ART but I’m not sure if I can take something else that leaves me feeling busted up. Keep us updated if the hit-by-truck feeling continues to decline.
Joe: I find that ART is painful when in process, but I always leave feeling better and looser than when I walked in. It’s really worth it if you can find a good practitioner.
I second the DB floor press suggestion. It’s one of my favourites, and I think it’s really helped my bench numbers.
I love having my back cracked. I miss the chiro.
How do you all find these cool practitioners so fast?
For me to get a doc out in town, first I have to find one that’s in the network… gotta go through this whole referral process, wait two weeks for the letter, THEN call to make an appt…and usually have to wait to be seen for WEEKS!
Maschy, I did not feel defiled by my back cracking. You crack me up!
Joe, ART is a “hurts so good” sort of hurt. But I’ll keep you posted.
Snap, the ART has a really “healthy” feel to me. I’m not sure looser is the word, but I feel more aligned.
Rachelle, doing floor presses at my gym will really make the boyz stare. I’ll definitely get right on that!
Betty, everyone takes cash. Which when one has crap self-employed persons’ insurance is often the option. Cons = expensive. Pros = immediate.
It doesn’t hurt “good” to me - not like, say, a sports massage. I just find it excruciating. But after, yeah. I walk out of there feeling a million times better.
I think I may need one of these sessions…
I thought weight training was supposed to be good, but we’re all getting broken!
OK, I thought I was doing good with my chiro and my foam roller; now I gotta go figure out another secret word? ART, what is that? is he friends with sama? (kidding) I will google it…I feel like I am missing out on something and am not part of the secret club. Darn it!
[quote]kimbakimba wrote:
Snap, the ART has a really “healthy” feel to me. I’m not sure looser is the word, but I feel more aligned.
Betty, everyone takes cash. Which when one has crap self-employed persons’ insurance is often the option. Cons = expensive. Pros = immediate.[/quote]
My painless range of motion is almost always immediately improved after ART.
And I pay cash for my treatments, too. My insurance won’t pay since it’s “alternative.” I justify it by the fact that I don’t pay a trainer and that ART is critical if I’m going to compete in powerlifting at my age. I truly believe that.
I believe it!
But we’z po’ see Betty? JOB=MONEY!!
Thats why I need one…
Just checkin’ in.
Glad to hear your therapy didn’t leave as ‘damaged’ as the last time. Kinda like training you’ll get used to it.
I’ll check back soon…
oh hai
Spirited, ART = Active Release Therapy. You can learn more about it here:
Snap, we think alike. I pay a trainer to make me do stuff I hate. I pay the ART chica to fix up my knee. And let’s not even get started on the hair/facials/stupid expensive cosmetics etc. I’ve gotten higher maintenance as I age.
CD, turns out this session left me with DOMS in my lower back/butt the next day. So far, each treatment has worked on different body parts, with differing post-treatment results.
Friday nite training was a challenge. I had a headache and the afore-mentioned DOMS. Usually I don’t take ibuprofen but I popped two of them to take the edge off. Didn’t help, but I soldiered on. I had planned to deadlift, but didn’t want to pull when I wasn’t feeling great. So squatted instead, knowing that I had lowered my max enough to be able to make it through this training.
5/3/1 - Wave 5, Week 1 - Squat and Bench Day
Squats (3 risers/step)
Bar 1 x 5
65# 1 x 5
78# 1 x 5 <–working set, no knee cave
90# 1 x 5 <–no knee cave, but a bit of side to side motion that I don’t usually do
102# 1 x 5 <–money set – massive knee cave but I got my reps in, and that was my goal
Bench Press
Bar 1 x 5 warmup
55# 1 x 5 <–working
63.5# 1x 5 <–working
72# 1 x 11 <–first time at this weight
Although putting 25# plates under my feet is more comfortable, it doesn’t seem to help my bench. I didn’t use them this time and felt stronger.
Floor Press
25s 1 x 10
27.5s 2 x 10
A mat plus a towel made lying on the gym floor palatable.
Neutral grip pullups
2/3
then had to leave to get ready for a dinner date with my girlfriends. Veal scallopini over angel hair pasta with 1.5 glasses of red wine, and ricotta pie for dessert. And I was STILL HUNGRY!