My pec is very sore, when I dig my fingers in there something feels inflamed my right pec is fine and to the touch I feel nothing. Its weird anywho I think I need to lay off flat benching for a while.
FLAT BENCH with short Minis - 135x5 185x5 225x5 245x4 (had to stop somethings wrong)
ss
Chins various grips 56 total reps
3BD CGBP - 225x15 275x10 295x4
INCLINE DB (slight incline) - 105x2x15 100x15
OH Press (BB) - 135x10 185x5 205x4 225x2
CS ROW - 3plt x 15 4plt x 2 x 12
Hey Matty. Take care of that pec.
I’ve mentioned it before, but DE reps at 50% did nothing for me. Anybody can move 50% fast. It does make for a nice recovery day, though.
I agree with Coan, Wendler, Mark Bell that you need to work with a higher % if raw to get a response. This might be different for those that are ridiculously strong.
Definitely take the time to get healthy. Was this done at the meet?
james
[quote]giterdone wrote:
Hey Matty. Take care of that pec.
I’ve mentioned it before, but DE reps at 50% did nothing for me. Anybody can move 50% fast. It does make for a nice recovery day, though.
I agree with Coan, Wendler, Mark Bell that you need to work with a higher % if raw to get a response. This might be different for those that are ridiculously strong.[/quote]
I give you credit for that and its true which is why my work sets were going to be around 225 to 240 lbs for 3-5 reps instead of 2. If my pec held up it would have been just the right amount of weight along with mini short bands, not monster minis as it would have been too much tension.
[quote]atypical1 wrote:
Definitely take the time to get healthy. Was this done at the meet?
james[/quote]
I first injured it about 2 weeks before the meet and aggravated it warming up at the meet.
FACK!
Matty, by complete coincidence I saw this a couple days ago. Seems relevant.
Also, I like the 5 x 2 ramping protocol mentioned. I might give that a go once I finish up with the program I’m doing.
That’s good shit Git. Of course it just adds more confusion into my mix…lol.
james
I saw that this weekend, I figure I can use Donnie Thompsons method with DE bench as well…Mark Bells stuff is always spot on…Thanks Git!
ME LOWER
DL Off 4" BLOCKS - worked up to 495x3
BAND GM - 3x20
BAND LEG CURL - 3x20
FACE PULL - 95x3x20
SEATED ROW WITH BAND - 3x20
DB ROW - 90x20 100x15
MEADOWS ROW - 3PLTS x 3 X 10
DB CLEAN - 30x20 40x2x15
DB SHRUG - 100x2x20 125x2x20
BAND PULLDOWNS - 3x20-30
HAMMER CURLS - 40x3x15
Had no desire to go to the gym but once I got there I was good.
Matt,
Excellent job, by the way your arms look huge, if the weight gives you trouble next time I suggest just curling it.
Nice work Matty. Funny how sometimes it’s the sessions that we want to skip that are some of the best.
james
pulls off blocks- nice work
[quote]BrianHanson wrote:
Matt,
Excellent job, by the way your arms look huge, if the weight gives you trouble next time I suggest just curling it.[/quote]
Haha Thanks a ton Brian! Its funny that you mention curling the weight as I just got out of that bad habit.
[quote]atypical1 wrote:
Nice work Matty. Funny how sometimes it’s the sessions that we want to skip that are some of the best.
james[/quote]
Yep definitely, thats actually what kept me going to the gym knowing that once I got started I should be ok.
[quote]kmcnyc wrote:
pulls off blocks- nice work[/quote]
Thanks broski
Just bought the Cube Method…ebook, here goes nothing amma be a fucking cube!
[quote]MattyXL wrote:
Just bought the Cube Method…ebook, here goes nothing amma be a fucking cube![/quote]
I did the same thing brother. It’s not terribly far off from the EFS basic training manual or the max effort books from my initial glance. I think it’s going to be a solid way training without totally changing training styles.
james
No like HARA has stated it all seems like Westside hybrids, but its always fun to try something new. Im not doing a meet till June, So I will run it multiple times and see how it goes. I think for the first 10 weeks I will do the program verbatim, save for minor adds like rear delt work and chins.
It will Heavy Bench day today, Im going with the floor press, hopefully the limited ROM will allow me to do it w/o any further damage to da pec
Good luck on the pressing. Sucks about your pec but it doesn’t sound like it’s torn.
Where does the bar hit your chest when you bench?
james
[quote]atypical1 wrote:
Good luck on the pressing. Sucks about your pec but it doesn’t sound like it’s torn.
Where does the bar hit your chest when you bench?
james[/quote]
If I hit where I want it too right between my tits and my gut!