Here’s my best attempt at the challenge:
You’ll have to excuse me not setting the weight down properly. I was so surprised and excited at how easy the lift was I just threw the bar down lol. I wasn’t losing my grip in the slightest.
Here’s my 245 attempt which I was only able to get to about my knees:
I’ll try 265+.
[quote]csulli wrote:
[quote]trivium wrote:
[quote]csulli wrote:
Wow I’m really long winded.
TLDR:
My bench isn’t coming back
My right shoulder is FUBAR
I’m calling the doctor[/quote]
Google a few ortho moves. (Drop arm, empty can, Hawkins kennedy, neer, speeds, yergasons, o’briens, and apley’s scratch tests)
Youtube should have videos, and it can help you see what’s up before you go to the doc.[/quote]
Shit thanks dude!
None of them hurt, but the Hawkins Kennedy one made shit pop and roll all over the place on my right side, which didn’t happen on my left. Whatever that’s worth.[/quote]
The Hawkins kennedy test is used for impingements. None of these tests is a replacement for imaging though. They can all be positive for different reasons as well, and aren’t 100% accurate in all situations. You may have irritation or weakness of your RTC (supraspinatus) that is causing your clavicle to rub on your humerus. It should also be noted that I am not an ortho practitioner.
8/31/2013
Press:
45 10x
95 5x
135 5x
155 3x
170 3x
DB Press:
Actually I don’t remember… 60’s I think?
60’s 12x
60’s 12x
60’s 12x
Shoulder Isolation:
I got the 25’s and did side raises for 10 superset with front raises for 10 superset with rear delts for 10. I dunno how many times exactly, but I did it a bunch. At least 5 sets of all of it.
Barbell Curls:
95lbs w/ 50lbs of chain 8x
95lbs w/ 50lbs of chain 8x
95lbs w/ 50lbs of chain 8x
95lbs w/ 50lbs of chain 8x
Floor Press:
135 w/ 25lbs of chain 20x
135 w/ 50lbs of chain 10x
135 w/ 50lbs of chain 10x
135 w/ 25lbs of chain 10x (super slow negatives)
Cross Body Hammer Curls:
55’s 10x
55’s 10x
55’s 10x
55’s 10x Forearms were burning like a sonofabitch
Blast Strap Skullcrushers:
4 sets of 10
Cable Curls w/ like 37.5lbs of chain:
4 sets of 15
Tricep Pushdowns w/ 37.5lbs of chain against a miniband:
4 sets of 10
^Best tricep exercise. The more complicated the setup the better the exercise. Everyone knows this.
Conditioning!
Had a great big rope that was like 100+ feet long. Tied a prowler w/ 90lbs to one end and sat in a huge tire and pulled the prowler all the way to me strongman style, then got out and pushed the prowler all the way back out. 5 times of that.
Here’s my training partner, the inventor of the new best tricep exercise:
If you notice the proper setup is to have the miniband wrapped around the weight stack so that the portion being lifted is being resisted by the band. Also chains.
I want to train with you Chris.
[quote]strongmanvinny wrote:
I want to train with you Chris.[/quote]
Absolutely dude. You’re only one state over. We’ll do a strongman comp together one of these days too.
9/1/2013
Did a little bonus training today! My training partner and I went to a local commercial gym.
Close grip bench feet up:
135 20x
135 20x
135 20x
135 20x
135 20x
135 20x
135 20x
135 20x I did all of these sets paused. One of them I did Eric Spoto style with a long pause a couple inches off the chest. 160 total reps.
So part of the reason I did this was for a bit of an experiment. Everyone who trains knows that after the primary movers become very fatigues, other muscles will try to come in and compensate. So what I found was that on my left side my front delt started to get a little sore, but on my right side, I didn’t really feel the front delt at all, but my medial delt got painfully sore. For what that’s worth.
Standing calf raises:
4 sets of 10
Sit-ups on a decline bench holding a 45lb bar over my body:
4 sets of 10
Seated calf raises:
4 sets of 15
Ab coaster machine thing:
4 sets of 10 to the front and 10 to one side and 10 to the other side
I can’t even get 40 reps on bench with 135 atm. My benching muscles are so tonic it’s not even funny. I’m actually awe-stricken at your ability to pause CG 135 that many times. That’s incredible to me considering I’m pretty sure I can out max you on bench by a good bit of weight.
[quote]strongmanvinny wrote:
I can’t even get 40 reps on bench with 135 atm. My benching muscles are so tonic it’s not even funny. I’m actually awe-stricken at your ability to pause CG 135 that many times. That’s incredible to me considering I’m pretty sure I can out max you on bench by a good bit of weight. [/quote]
Well I think I just got an idea for the next challenge…
September 14th is the birth date of Jesse Marunde, so I’m planning on doing 20 rep squats on that day just for funsies since I didn’t actually know Jesse. It will also serve for a test of mettle and willpower (more than anything). You down? All contention aside, it’ll be a man vs himself test.
[quote]csulli wrote:
[quote]strongmanvinny wrote:
I can’t even get 40 reps on bench with 135 atm. My benching muscles are so tonic it’s not even funny. I’m actually awe-stricken at your ability to pause CG 135 that many times. That’s incredible to me considering I’m pretty sure I can out max you on bench by a good bit of weight. [/quote]
Well I think I just got an idea for the next challenge…[/quote]
I want in on this. My horrifyingly slow twitch fibers will finally be good for something.
09/02/2013
Technically a “deload” week. I try and do some 8’s on deload week. So basically I’m doing 8/5/3/1 aka Coan Condensed.
Squat:
135 10x
185 5x
225 5x
275 5x
315 3x
275 8x
275 8x Everything was beltless. I tried to just run through squats as fast as possible. I really wasn’t in the mood for them.
Decline Bench: Just because the gym we normally go to doesn’t have a decline bench. (We were at a commercial gym cuz of the holiday)
45 10x
135 10x
185 5x
225 5x
275 3x
315 3x Right shoulder got very unhappy on rep 3 of this set.
225 18x
All in all I think decline is a bit easier on my shoulder, but it’s still noticeable.
9/4/2013
Close Grip Bench: (inch off the smooth)
45 10x
135 10x
185 5x
225 5x
275 2x
295 1x
315 1x
135 40x
Close Grip Floor Press: (just straight weight this time; too lazy to set up the chains)
225 5x
275 2x
225 5x
225 5x did the sets of 225 with pretty long pauses
DB Incline:
50’s 20x
55’s 20x
60’s 20x
65’s 20x
70’s 18x
Card workout with blast strap skullcrushers, dips, pull-ups, and 90lb KB swings. 32 minutes. Pretty good time.
Ab roller for three sets.
NEW CHALLENGE:
135 close grip for max reps.
Try to keep your time between reps within reason… I realize that for some of us the weight is light enough to where you can just rest it on your chest and take a little breather for a while before popping up another rep. I tried to knock out all my reps as fast as possible, and once I started getting too slow I called it.
[quote]csulli wrote:
9/4/2013
Close Grip Bench: (inch off the smooth)
45 10x
135 10x
185 5x
225 5x
275 2x
295 1x
315 1x
135 40x
Close Grip Floor Press: (just straight weight this time; too lazy to set up the chains)
225 5x
275 2x
225 5x
225 5x did the sets of 225 with pretty long pauses
DB Incline:
50’s 20x
55’s 20x
60’s 20x
65’s 20x
70’s 18x
Card workout with blast strap skullcrushers, dips, pull-ups, and 90lb KB swings. 32 minutes. Pretty good time.
Ab roller for three sets.
NEW CHALLENGE:
135 close grip for max reps.
Try to keep your time between reps within reason… I realize that for some of us the weight is light enough to where you can just rest it on your chest and take a little breather for a while before popping up another rep. I tried to knock out all my reps as fast as possible, and once I started getting too slow I called it.[/quote]
Cannot resist.
hows the shoulder feeling with the close grip?
[quote]budreiser wrote:
hows the shoulder feeling with the close grip?[/quote]
Fucking magic.
[quote]spar4tee wrote:
[quote]budreiser wrote:
hows the shoulder feeling with the close grip?[/quote]
Fucking magic.[/quote]
Still have the instability. Close grip helps negate that in a couple ways. Number one it is definitely easier on the shoulder, and I think I am much closer to my old strength on close grip. Secondly I don’t really know how much I “should” be doing on close grip the same way I think I know what I “should” be able to do with comp grip based on past lifts. So mentally it is much easier. Sure as shit beats being massively disappointed every bench workout. I couldn’t take that anymore.
9/6/2013
WHA WHA WHA WHAT’S THE TIME?
TRAP TIME!
It’s Friday of the 5/3/1 deload week again, and that means time to fuck around and work only traps!
Power Shrugs:
245 10x (I put the 100’s on first, so that’s why the weights seem weird.)
335 5x
425 5x
515 5x
605 3x
Rack Pulls: from 4" above my knee (holding as long as I could at lockout)
695 1x
785 1x
875 1x PR
875 1x
900 1x PR With the 100lb plates I was able to squeeze on the extra weight to get to 900 even. Proof that if you start high enough, you can lift anything lol. Also as the weight went up I had to add some mats under my feet to achieve the same range of motion, otherwise the bar would bend so much you would be locked out before it even broke off the pins.
Power Shrugs: backdown sets
315 10x
315 10x
315 10x
DB Shrugs with holds at the top:
115’s 10x
115’s 10x
115’s 10x
Cable Machine Shrugs:
3 sets of 10 (I didn’t really care for these)
Upright Rows:
95 10x
95 10x
135 8x
135 8x
135 8x
135 8x
135 8x
I can’t remember how many sets of that I did really. I just kept doing em for a while.
FTR if anyone new is reading this log this is probably the worst possible way to train, and I don’t recommend it to anyone for any reason. But it was really fun.
[quote]csulli wrote:
9/6/2013
WHA WHA WHA WHAT’S THE TIME?
TRAP TIME!
It’s Friday of the 5/3/1 deload week again, and that means time to fuck around and work only traps!
Power Shrugs:
245 10x (I put the 100’s on first, so that’s why the weights seem weird.)
335 5x
425 5x
515 5x
605 3x
Rack Pulls: from 4" above my knee (holding as long as I could at lockout)
695 1x
785 1x
875 1x PR
875 1x
900 1x PR With the 100lb plates I was able to squeeze on the extra weight to get to 900 even. Proof that if you start high enough, you can lift anything lol. Also as the weight went up I had to add some mats under my feet to achieve the same range of motion, otherwise the bar would bend so much you would be locked out before it even broke off the pins.
Power Shrugs: backdown sets
315 10x
315 10x
315 10x
DB Shrugs with holds at the top:
115’s 10x
115’s 10x
115’s 10x
Cable Machine Shrugs:
3 sets of 10 (I didn’t really care for these)
Upright Rows:
95 10x
95 10x
135 8x
135 8x
135 8x
135 8x
135 8x
I can’t remember how many sets of that I did really. I just kept doing em for a while.
FTR if anyone new is reading this log this is probably the worst possible way to train, and I don’t recommend it to anyone for any reason. But it was really fun.[/quote]
I can tell you like traps. My traps have been fusing with my neck as of late. Also, put a bar in a rack, double a couple of minis, then split them half way, and put your feet down on them… Then pull. I have no idea how strong those minis are when that is done, but I’m willing to bet in the 200+ range… Considering I tried them with just the bar, and I was horribly humiliated by them.