Training for a 200lb Bench at 123

Training
101

[quote]dianab wrote:
Hi Gina,
Those bicep curls sound miserable, in a good way.
You mentioned that it is good for shoulder work. My left shoulder is pretty weak, would something like that help out if I added it in on the left side only. The right side is all good, I wonder if it’s OK just to work the weak side…
db[/quote]

Yes, they are miserable!! It just kills me that I have to struggle (in public) with 8lb dumbbells :). Its quite funny actually, humbles you right down.

For shoulders, I do them as lateral raises. I do think it would be a good exercise for your shoulders, however, I am not sure about only doing one side. If you did, your form would have to be perfect, since your body would be a little off balance, and it would cause you to really focus on using your core. I would do both arms at the same time, and you could use either a weight that is tough for your weaker shoulder in both hands, or you could use a different weight in each hand.

I have clients use different weight dumbbells when curling and benching all the time. Works great to bring up a weaker side and it really challenges your core and focus. You wouldn’t do this as a regular way of training though, just rotate it in with your regular workouts every now and than.

Please let me know if you try it and how you like them!
G

102

[quote]Plant lady wrote:
I enjoy reading your workouts thanks for posting them.
Diana[/quote]

Thanks Diana, I truly appreciate that. The last thing I want to do is just “take up space” here on the forum.

G

103

[quote]cvb wrote:
Workout looks great. You lockout strength is awesome. I think I’ll try the bicep exercise on Friday. It sounds painful but good:)[/quote]

Thanks! If I can just get my start strength up (off the chest) and put it all together…watch out! :slight_smile:

As for the curls, YES you have to try them, but make sure your first set of 6 is HEAVY, you should barely be able to finish each set that you do. If you can easily finish a set then you went too light. Let me know how they work for you!!!

G

104

[quote]GBench wrote:
dianab wrote:
Hi Gina,
Those bicep curls sound miserable, in a good way.
You mentioned that it is good for shoulder work. My left shoulder is pretty weak, would something like that help out if I added it in on the left side only. The right side is all good, I wonder if it’s OK just to work the weak side…
db

Yes, they are miserable!! It just kills me that I have to struggle (in public) with 8lb dumbbells :). Its quite funny actually, humbles you right down.

For shoulders, I do them as lateral raises. I do think it would be a good exercise for your shoulders, however, I am not sure about only doing one side. If you did, your form would have to be perfect, since your body would be a little off balance, and it would cause you to really focus on using your core. I would do both arms at the same time, and you could use either a weight that is tough for your weaker shoulder in both hands, or you could use a different weight in each hand.

I have clients use different weight dumbbells when curling and benching all the time. Works great to bring up a weaker side and it really challenges your core and focus. You wouldn’t do this as a regular way of training though, just rotate it in with your regular workouts every now and than.

Please let me know if you try it and how you like them!
G [/quote]

Thanks G!
If it’s lateral raises, then I’m doing it at home, I suck at those. I’ve been doing some rotator exercises (cuban press, external rotations) with really light weight but I’m going to add in the lateral raises too.

Never thought about using 2 different weights, that’s a great and simple solution. I’m just thankful that this issue hasn’t affected my o-lifts, but any normal overhead pressing and the left side just gives out.
I’ll give it a shot!
db

105

[quote]Thanks G!
If it’s lateral raises, then I’m doing it at home, I suck at those. I’ve been doing some rotator exercises (cuban press, external rotations) with really light weight but I’m going to add in the lateral raises too.

Never thought about using 2 different weights, that’s a great and simple solution. I’m just thankful that this issue hasn’t affected my o-lifts, but any normal overhead pressing and the left side just gives out.
I’ll give it a shot!
db
[/quote]

I would definitely use a lighter weight for your weaker shoulder. Have you ever had an injury to that side? And when you are doing shoulder work, such as overhead presses, do you notice any consistent movement when your shoulder “gives out?” Watch that shoulder carefully next time and see if it falls down and back or if it falls forward or to the side. Hope that made since. Let me know what happens.

G

106

Stupid, Stupid, Stupid!!! I put the 100lb log down ON TOP of my foot tonight!!! ouch!!! I know my big toe is broken!!! Going in for xrays tomorrow, icing like crazy right now and popping motrin like its going out of style!

It was my own dang fault for being lazy. I normally use the big rubber 10lb plates on the log to give my feet room underneath, but too lazy for that. Just stuck with using the regular 10lb plates, which means when you put the log down, you put in right on the floor, or in my case on my foot!!

Of course my boyfriend, being the sweetie that he is says, “thats ok, you don’t need a big toe to bench! :)”

So anyway, I finished my workout, definitely not going to let it get the best of me…I think I was in shock for the rest of the workout, it is killing me now!

Warm up:
BarBell Complex 2sets
Log Presses:
log (80lbs) x 5 reps
90x3
95x2
100x1
95x5
100x2 (broke my toe sitting the log down!!!)
105x1
100x3
105x2
110x1

DLs sets of 2
135x5
185x2
205x2
215x2
215x2
215x2

Hoz. Row Machine
3sets

calling it a night

G

107

Ouch…

108

ouch, I’ve set it down on my toes a few times, thankfully nothing happened. Hey at least it didn’t fall on your head! (I’ve been debating puting this vid up on youtube but I don’t think my ego can deal with it.)

Hope every things alright, way to finish the session. That is awesome.

109

Ouch!

I think I would have passed out if I broke my big toe during my workout. I definitely would have trouble finishing it, at least. Hope it doesn’t mess with your training too much.

110

[quote]GBench wrote:
T
I would definitely use a lighter weight for your weaker shoulder. Have you ever had an injury to that side? And when you are doing shoulder work, such as overhead presses, do you notice any consistent movement when your shoulder “gives out?” Watch that shoulder carefully next time and see if it falls down and back or if it falls forward or to the side. Hope that made since. Let me know what happens.

G[/quote]

Hey G,
Sorry about the toe, I did the same thing a few months back by running smack into a chair. If it doesn’t shrivel up and fall off, you’ll be OK, but it does hurt!

Never have injured either shoulder, but my left side on the whole is weaker than the right. With bench, incline,military or bradford presses it’s like that side just feels weaker and I actually lift a bit lop sided on the last few reps. I have to really focus on pressing up on that side. Doesn’t fall down or anything. My trainer noticed it when he was spotting me on the bench.

My triceps and biceps are all good, it’s just that shoulder that seems to hold me back. I have tennis elbow on that side, but it only affects me when doing chins. I gave up on chins or pull ups as of today until it heals a bit more. I did them yesterday and the elbow is sore today. But I’ve never had shoulder pain.
db

111

Man sorry to hear about your toe. Hope it isn’t too painful.
Diana

112

That stinks about your toe. But I’m impressed you still finished your workout:)

Claire

113

You’re a trooper :slight_smile:

broken toes suck.

c.

114

Thanks everyone for your support and sympathy. Seems like I only have a hair line fracture, I can deal with that! Put on a nice thick pair of socks and keep on truck’en!

Kalle, you mentioned that you dropped the log on your head??? How painful was that?!! Come on you have to share it, if you have it on tape!! Please!!!

G

115

It wasn’t really my head, more my shoulder. It hurt my pride more than anything.

I uploaded the vid…

116

[quote]Kalle wrote:
It wasn’t really my head, more my shoulder. It hurt my pride more than anything.

I uploaded the vid…

WHOOPS - YouTube [/quote]

Your lucky it only hurt your pride!!
How heavy is that thing?
db

117

[quote]dianab wrote:
Kalle wrote:
It wasn’t really my head, more my shoulder. It hurt my pride more than anything.

I uploaded the vid…

Your lucky it only hurt your pride!!
How heavy is that thing?
db

[/quote]

Yeah I’m lucky like that.

It was 225

Sorry Gina I don’t mean to hijack

118

Kalle, thanks for posting that! That did look a bit painful. I can’t believe you stayed so calm.

Luckily no serious injury resulted.

G

119

Bench day!

Warmups
bar, 95, incline pushups, 135, 155

Paused singles: 170 and 180
clean and legal :slight_smile:

Reps:
170- 3sets of 4reps
Pretty happy with this, the goal is 3 sets of 5 and the most I’ve ever gotten was 3sets of 3. I am sure I could have gotten at least 5 on the first set, if I didn’t get so excited.

Incline barbell:
135x5
somehow got a kink in my neck on the last rep :frowning: so skipped the second set

Decline Barbell:
155x5
165x5
Definitely need to go up here, been doing 165 for a while :slight_smile:

Negatives:
200 for 2 sets of 3

G

120

[quote]Kalle wrote:

[/quote]

Holy Crap!