I’ve got a question for you guys. I’m looking to buy some wrist wraps since benching/push pressing is starting some serious wear and tear on my wrists. unfortunately, i haven’t found any in my local stores. I don’t have a credit card so ordering over the internet is out of the question. i have found athletic tape in town and i was wondering if using it as a wrap would be as effective? thanks in advance…
[quote]john w wrote:
I’ve got a question for you guys. I’m looking to buy some wrist wraps since benching/push pressing is starting some serious wear and tear on my wrists. unfortunately, i haven’t found any in my local stores. I don’t have a credit card so ordering over the internet is out of the question. i have found athletic tape in town and i was wondering if using it as a wrap would be as effective? thanks in advance…[/quote]
i’ve used it before, but it’s kinda of a pain…get someone with a CC and order them from elite for like 20 bones
chuck V. squat vid
http://www.ironhousezanesville.com/07%20IH%20Classic%20Results%20Page.htm
[quote]Phill wrote:
Assistance Day April 19th
Ok lot better idea of what im going to do on this day exercise wise so was able to better get loads in general pretty high rep/volume but felt good.
Diet is all ready showing sings of cutting fat have to see how things pan out in a week or two may be dropping to fast strength will be best judge on heavy days. im by no means cutting carbs still have oats fruit etc so shouldnt get the false scale movement from water loss. Just calories much lower quality food choices not hungry yet but pleasantly not stuffed.
1)Leg Press
5 sets worked up to 11 plates 3 sets of 10 paused
Will ad two plates next time
- 1 arm Smith bench 120lbs / 1 Arm Row 80lbs
4 sets 8 for press, 12 + for rows
3)leg curl / leg extension
3 sets #80 / #90, 10-20 reps
- back extension / abs
3 sets #150 / #180 15-20 reps
4)rear delt / pec deck
3 sets #80 / #10, 10-15 reps
-
Standing calf raise / shrugs on same
3 sets 6 plates -
db curls and oh tri extension
3 sets some db?s lol high rep -
lots of cable raises etc to work casted shoulder, up back, chest etc
Went much better this time ok w/o ppl looked at me like I was crazy in the smith one armed first time using one of those dreaded machines in years much easier then one armed free weight. Going to slowly up the leg press these were ok gas left in the tank. Forearm felt like it was going to bust through cast lol
Phill[/quote]
good job, man! I would have loved to see you doing one arm smith bench. Improvise, adapt, overcome …
you are the only person that will probably get their cast off and your arm will be bigger than when you had it put on with all the work you’ve been doing. It reminds me of when I was a kid. I broke my arm in a roller rink. the cast came down over my hand and went up past the elbow. after about two weeks of not being able to lift, I started shaving it down. by the time i went back to the doctor to get it off, I had shaved it down past the elbow and below the wrist. the things we do to keep lift’n.
meat
ME squat/dead
RDL’s -didn’t allow the plates to touch the floor. kept tension on the hammies and lower back the entire time.
with hook grip
135x10
225x10
315x10
405x10
495x10
565x6
front squat
225x6
315x6
405x6
495x6
push press
135x10
225x10
315x6
345x4
meat
[quote]maraudermeat wrote:
good job, man! I would have loved to see you doing one arm smith bench. Improvise, adapt, overcome …
you are the only person that will probably get their cast off and your arm will be bigger than when you had it put on with all the work you’ve been doing. It reminds me of when I was a kid. I broke my arm in a roller rink. the cast came down over my hand and went up past the elbow. after about two weeks of not being able to lift, I started shaving it down. by the time i went back to the doctor to get it off, I had shaved it down past the elbow and below the wrist. the things we do to keep lift’n.
meat
[/quote]
Ha thx the guy that came in later to use it had the oddest look on his face as to why the bench was way off center lol
lol nice work and thx i think im doing best i can to keep size str etc cant flex my tri really at all in cast goes like yours from knuckles to past elbow but all else ive improvised on and left side is coming good hopefully get a quick carry over
Phill
[quote]maraudermeat wrote:
ME squat/dead
RDL’s -didn’t allow the plates to touch the floor. kept tension on the hammies and lower back the entire time.
with hook grip
135x10
225x10
315x10
405x10
495x10
565x6
front squat
225x6
315x6
405x6
495x6
push press
135x10
225x10
315x6
345x4
meat[/quote]
Isane w/o bro killer. thx for reminding me of hook grip will have to try it on one hand DL’s to try and avoid use of hook
damn fine work that front squat is insane. Not that it matters to me what grip do you use, just curious
Phill
4.18.07 ME LB
Snatch Grip DL (no wraps, overhand grip): 135 x 5, 225 x 5, 275 x 1, 315 x 1, 365 x 1 (grip failed as I set it down on this one)
Reg DL: 425x 1, 475 x 1 (speed not great)
Snatch DL: 315 x 2, 2, 3, 335 x 1, 1, x 1, 1 (grip was getting run down at this point)
B: Front Squat: 225 x 4, 245 x 4, 4
Good Morning: 225 x 5, 5, got an ab cramp during this and stopped my ab work ouch
Leg Curl: 180 x 6, 6
stay strong
boom
4.19.07 Bench Assistance
A. Close Grip Pin Press:
135 x 5, 185 x 5
225 x 4, 255 x 4, 275 x 4, 4
225 x 3 (fast)
B1: Chin Up: BW x 6, +45 x 4, +45 x 3, BW x 3
B2: Military Press: 135 x 4, 185 x 4 (pretty easy)
Ab Circuit
In and out in 35 minutes.
boom
damn fine work that front squat is insane. Not that it matters to me what grip do you use, just curious
Phill
[/quote]
I do it bodybuilder style with the arms crossed. I find it to be very comfortable this way. I’m lucky to have a lot of meat on my upper chest and shoulders to use as a shelf. I could see how it would be hard for those that have their collar bones sticking out to balance the bar.
meat
[quote]maraudermeat wrote:
damn fine work that front squat is insane. Not that it matters to me what grip do you use, just curious
Phill
I do it bodybuilder style with the arms crossed. I find it to be very comfortable this way. I’m lucky to have a lot of meat on my upper chest and shoulders to use as a shelf. I could see how it would be hard for those that have their collar bones sticking out to balance the bar.
meat
[/quote]
I do the same even when not gimpy, prob should work on clean grip but hell find i can get the bar very high on shoulders and upper chest same as you. Your spot on the collar bone thing used to be a touch uncomfortable 50 lbs or so ago lol
stay strong killer w/o bro
Phill
RE Bench Deload
Warmup
DB Bench
55x10
75x8
100x5
135x5
100x15
DB Neutral Grip Shoulder Press
50x5
50x10
60x6
60x6
Seated Cable Row
120x10
180x10
210x10
165x12
That’s it. I only worked up to 455 on the deadlift last week for ME Squat, so this is tenatively the last day of deloading. I’m going to warm up on Sunday and decide if I need another day, but as of now, I feel rested and good to go.
4/20/07- Friday- Bench Assitance/DE DL
A1)Speed Deads (no mirror)
(185x2 245x1) 295x1 335x1 x1 315x1 x1
A2)Neutral Grip DB Bench
(75x6 90x4) 100x5 105x5 x5
B1)Neutral Grip DB Shoulder Press (seated)
(55x5) 70x6 75x6 70x6
B2)DB Three Point Row
(105x5) 125x5 x4
C1)Chinups
BW+35x7 +25x8
C2)Cable External Rotation
40x12 50x8 x8
C3)Band Pushdown
lightx25 x25 x25
Notes: Was a bit tired today and given the proximity of the meet, I took it easy on volume and intensity. The speed deads felt kind of slow, but not suprisingly considering my last session 2 days ago.
-Matt
GPP/Deload
DB Complex sequence with 5# DBs
Four Different movements, 30 seconds each non stop; Did four cycles of these for 6 minutes total nonstop. Got this from CTs Black book
DB swings with 30# DB
2 Hands x 30, 10 times each hand x 2 times through
DB Hammer curls x Reverse bar curls 3 sets of something
Taking it easy before I start the 5 x 5 Monday.
good lord a deload party it must be a virus, its spreading
Phill
Just in case anybody missed it:
$6 EFS bench DVDs and deadlift/squat DVDs
http://www.T-Nation.com/readTopic.do?id=1538941&pageNo=0#1539333
I think supplies are limited.
HMMMM ok a few mental notes while my mind races as i cant do much with one damn arm ( I did accomplish mowing the lawn lol)
#1 thanks meat your post about widdling away your cast lol. i did a il trimming on mine just around my thumb and it thanks you
#2 the big realization im weak. i think this isolation work im doing thursdays has shown me huge weaknesses. In short I rely a huge amount on my back upper and lower in relation its strong as as shit. as is say chest start moving out from the core and i get weak FAST.
Now not saying a strong ass back core etc is bad, its a good thing, but my presses, even squatting suck due to weak arms (BIG time) and legs, not as much but evident. I also think that was a huge player in my injury. the cleaning, rows, dling my back was ready for it but me not having givin my arms any real isolated attention they werent I used a ton of will power and English to just make it happen putting tendons in situation they werent ready. same can be said on my leg pressing its lower then should be time to attack this shit quit avoiding it.get it to a level to maintain with less direct work
I think i will keep this schedule for a while after de casted. doing ME upper, ME lower, rest full body assistance/isolation, off, gpp/conditioning. Using that assistance/isolation day for what it is more yes lets say bb style but hit those small muscle with pretty good volume in a way i havent i think my presses and lifts in generl will greatly benefit my arms really are weak.
ive even thought once healthy go off the wall and do a brief stint of something crazy stupid like the original, GVT 10 x 10 for 4-6 weeks then come back to heavy loads this likely would add some good mass and at relative low loads help all my tendons, To be seen still not sure at this point when ill be able to DL heavy again
#3 last for now. sure ive been workig out hard a bit but not the intensity im used not pushing the fuckin limits type ME work, or any off it really to the point your really not sure. that fine line even the conditioning work, havent really been testing/challenging me to much sure i sweat sure work hard but havent been bustin ass. its time to start to bring it back up a bit even if I cant use Max 1-3 rep loads I need to use the load i can and go balls out to the edge of breaking, but succeed. in short get some PR’s or aim to some type of advancment while working around this injury.
no more lolling through a work out, its time to train again not w/o. ive been over thinking/under working, rightly i suppose since kind of have been figuring out what i could do exercise wise. no more 
other than that, diet is working i think damn crazy not the best scale but the one i always use says between 6-8 lbs a good portion has to be thwe simple fact my gut/intestines arent packed full i feel good not hungry, interested to see where stregth is on me days mainly lower
tonight 25 mins light sled work just keep draggin
cheers
Phill
edit: I care not what you say a 100lb home made tire sled is cake the first 5 mins straight from minute 6-25 its down hill lol went well though
[quote]4est wrote:
Just in case anybody missed it:
$6 EFS bench DVDs and deadlift/squat DVDs
http://www.T-Nation.com/readTopic.do?id=1538941&pageNo=0#1539333
I think supplies are limited.[/quote]
yes if anyone hasnt seen these the squat dl one for damn sure your missing out that damn thing make you have to go lift heavy shit
Phill
[quote]Phill wrote:
good lord a deload party it must be a virus, its spreading
Phill[/quote]
Haha! I’m so done with this deload thing. I can’t wait to get back under/over a bar and move some heavy shit. Usually I plan my deloads for when I’m away on vacation and know that I won’t be able to hit a weight room for a week.
This week is just killing me. 3 light workouts, low volume, low intensity. I’m fired up for the next month of training. The week before my meet will be just like this one, and on the day of the meet, if I feel as itchy to lift then as I do today, PR’s are going to fall hard.
[quote]4est wrote:
Just in case anybody missed it:
$6 EFS bench DVDs and deadlift/squat DVDs
http://www.T-Nation.com/readTopic.do?id=1538941&pageNo=0#1539333
I think supplies are limited.[/quote]
HELP! I can’t find a way to checkout on their website. I tried to order both DVD’s, added them to my cart, calculated shipping, but couldn’t find the checkout option. I’ve already had a cup of coffee this morning, so that’s not the problem. Tips anyone?