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Post by thatnuckolskid on Aug 19, 2011 23:27:03 GMT -5
do i smell a 500 bench in the next 12-24 months?
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Post by toolpod on Aug 22, 2011 12:54:24 GMT -5
Joe, Buck, Greg; Thanks for the good word guys...I'm think I can see the big five on the horizon now! Mon 8-2-2011 Heavy chest: Buckeye 490 (!) Day (so close!) BWT: 217 Warmups: 8X95 Rotator cuff prehab 8X135 8X135 5X185 5X225 3X275 Buckeye 490: 8X310 6X350 4X380 3X425 2X455 Needed some tap love on Rep#2, so it didn't count. 1X465 4X380 Buckeye 490 is close... Done!
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Post by toolpod on Dec 12, 2011 15:54:08 GMT -5
ok...been terrible about updating the logs, still been training though:
High points:
Hit 480 TNG bench on 8/29/11
Then, true-to-form, got a setback two weeks later, my first pec injury ever...due to screwing around at an amusement park: stopping a boat ride one handed. duh. Then following that up with a heavy bench day. On my 5th set of 425x2 felt a tweak in the pec. Sensation like someone had flicked me with a finger in the right pec. Weird. Stopped immediately.
Next day pec was very sore. Spent the next 4 weeks doing very-light weight, very high rep bench work: sets of 20-100 reps with broomstick, bare bar, 95, and 135 lbs.
Pec recovered nicely.
Recently discovered over the Thanksgiving weekend (long story) that my sticking point was related to triceps weakness. Having a pin press/lockout of 700+ I would have never believed this had I not seen it, but it was demonstrated to me that while the last 10-20 degrees of ROM in my triceps was exceptionally strong, the first 90 degrees wasn't all that. I was relying on bench volume to work triceps, and it wasn't very efficient. Just doing one heavy triceps group after a bench day made a huge difference that I could feel, so have been keeping it!
Mon 12-Dec-2011
Heavy bench, Buckeye 485
213 BWT
bench warmups:
Rotator cuff prehab
10X45 10X45 8X135 8X135 5X185 5X225 3X275
Buckeye 485 working sets; 8X310 6X350 4X375 3X420 2X450 1X465 (s'posed to be 460. This went up easy, felt like I had 475 in me) 4X380
triceps focus work:
Incline db: 8X90 8X100 8X100
Ear-Swipers: (think Hammer triceps db, where you touch the shoulders at the bottom and roll the db to a horizontal orientation, before reversing. Using the momentum to roll up into a hammer triu-curl. These give a fell like the JM press, but without the elbow aggravation)
8X50 8X60 8X70
Overhead triceps rope pulldowns:
8X130 7X140 4X150
Done!
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Post by zimbo415 on Dec 12, 2011 21:18:47 GMT -5
Great to see you healthy and posting again.
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Post by toolpod on Dec 15, 2011 14:37:21 GMT -5
Tue 13-Dec-2011
Assorted day, s'posed to be MM-Misery but I was running late
BWT: 214
15 min on bike
Rope Hi-Pulls: 10X120 10X140 10X160
Leg Raises: 2X10
Side Situps, left, right: 2X15
Standing curls: 10X70 10X90
Done
Thu 15-Dec-2011
Secondary bench day:
BWT: 214
Rotator cuff Prehab
10Xbroomstick 10X45 8X135 8X225
Bench Lockouts, 4-5" ROM: 8X315 8X405 8X455 5X500 3X550
db incline: 8X90 8X100
db Ear-swipers: 8X50 8X70 8X80
Rope triceps pulldown: 8X120 8X140 8X150
Done!
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Post by buckeye2010 on Dec 16, 2011 9:43:32 GMT -5
Great intensity! I can see how you have such a great bench. You have just a fantastic bench for any size but especially when you consider your weght. You should have 500 in the near future.
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Post by toolpod on Dec 19, 2011 14:49:55 GMT -5
Thanks B-2010, gents...
I am definitely starting to feel 500 nearing my grasp.
Goes to show you: no matter how long you've been at it, or where you are at, a second (or third) set of eyes can see something you cannot.
The change up to add extra Triceps accessory work was spot-on! It has really shrunk my sticking point down.
Mon 19-Dec-2011
Primary Chest day, Buckeye bench:
BWT: 214
Rotator cuff prehab
Bench Warmups: 20X45 15X45 10X135 8X135 5X185 5X225 3X275
Buckeye 490: 8X310 6X350 4X380 3X425 2X455 (PR double!) 1X470 (only supposed to be 465, but felt strong, so added 5) 4X380
The extra triceps work has really helped stabilize my bench in the sticking point transition, allowing me to power through, without hunting bank and forth on my delts for drive. Thank you Lord!, and thanks to my trainers, Tony, Mary, Spank!
Incline db bench: 8X90# 8X100#
Db Ear Swipers: 8X70# 8X80 8X80
Overhead triceps pushdown: 8X120 8X140 4X170
Done!
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Post by buckeye2010 on Dec 19, 2011 19:19:53 GMT -5
Great intensity and with alot of weight. You are in your prime and as long as you keep lifting smart you can make gains for a long time even when you get in your 50's
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Post by toolpod on Dec 22, 2011 16:25:17 GMT -5
Thu 22-Dec-2011
Secondary bench day:
BWT: 214
Rotator cuff Prehab
Bench warmups 20X45 10X45 15X135 15X135 5X185 5X225 3X275
Bench Lockouts, 4-5" ROM: 8X315 5X405 5X455 3X500 3X550 3X575
db Ear-swipers: 8X50 8X55 8X60 8X65 8X70
Rope triceps pulldown: 8X130 8X150 6X170
Done!
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Post by toolpod on Jan 11, 2012 18:17:36 GMT -5
Just as I was closing in on the big goal...an unexpected change in direction!
Monday 26 Dec:
Well on my way to closing out the Buckeye 495, I had just finished the triple at 430...my first rep of the double at 460 and disaster struck:
Not sure whether I was out of my groove and my shoulder went, or whether my shoulder went and then the bar rolled out, but my left shoulder buckled and I felt an odd grinding sensation, no pain, just a feeling like crepitus. THAT wasn't good.
A trip to the MRI and Orthopedic surgeon later: I have a partial thickness tear to the Supraspinatus tendon on the bursa-side (inside) of joint.
The next couple of days I had basically zero use of my arm. Lots of ibuprofen and careful work in the hot-tub, and I have almost all of my range of motion back, but not much impact strength. Haha! at least I can wash my hair without using my right are to prop up my left!.
Started Physical therapy today. Surgery is scheduled Friday Feb 3rd.
In the meantime, I get to focus on Squatting instead of bench, and looking forward to benching broomsticks. Regardless of what the docs say, assuming natural recovery, I expect to be out of heavy benching for 8 months to a year. :-(
Now I get to work on a 500lb squat.
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Post by thatnuckolskid on Jan 11, 2012 20:46:38 GMT -5
Oh no! I'll be praying for you. I don't know if you're the "rage rage against the dying of the light" type, or whether you'll just stick with doctor's orders, but I just found this article today: www.t-nation.com/free_online_article/most_recent/radical_methods_of_injury_rehabilitationI cannot personally vouch for anything in there, but if you're feeling froggy, a lot of the methods have research citations with them so I'm guessing they aren't total bunk.
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Post by toolpod on Jan 12, 2012 11:42:07 GMT -5
Thanks Greg. I tend to be a "follow my own timetable" kind of guy which means that in certain aspects I am more conservative than the MD's.
I am big on the active recovery: blood flow promotes healing. For the shoulder: I have been keeping my arm in a sling, but only as a *reminder to me NOT to over use it* I still use the left arm, but carefully. I also have been doing a lot of passive range of motion work.
Overall, I still intend to have the surgery, based on my understanding that it will give me the best long term shot at recovering most of my stability and strength. Without surgery, the tear will close, but with a good but of scar tissue that I don't feel I could trust with heavy loading come this Fall.
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Post by toolpod on Jan 16, 2012 14:46:07 GMT -5
Ok...since I can't really do MM-Misery right now...time to get some squat love back in the picture.
Taking it easy since I haven't done any squatting besides the 95 to 120lbs squats in the MM-Misery routine.
Mon 16-Jan-2012
BWT: 215
Warmups, 5 min on Elliptical
Squat: 8X45 8X135 8X135 3X185 3X225 3X275 3X315 3X365
Stopped there. Had some more in the tank, but wanted to keep very strict form and put as little stress on the left rotator cuff as possible. The PT, bless her heart, wanted to restrict me to only Smith Machine Squats, but I couldn't bring myself to do that. Other than that I have been keeping to my PT regimen religiously.
Rotator cuff prehab.
Done.
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Post by buckeye2010 on Jan 21, 2012 12:09:20 GMT -5
I just got caught up on the posts. Sorry to hear about your injury. Good luck with the recovery. I am actually in school now to become a Physical Therapist's Assistant. Stick with your therapy and you will do fine. I wish you the best with surgery and will say a prayer for you.
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Post by Rosario-546 on Jan 22, 2012 7:36:36 GMT -5
Good luck with recovery.
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Post by toolpod on Jan 24, 2012 16:10:11 GMT -5
Thanks Guys, appreciate that!
Tue 24 Jan 2012
BWT: 215
Warmups, 5 min on Elliptical
Squat: 8X45 8X45 8X135 8X135 5X185 3X225 3X275 3X315 1X365 1X385 1X405 (not too shabby for a lowly bench-only guy!)
Plate loaded machine biceps curls: 10X25 10X50 10X50 10X50
Plate loaded machine triceps curls: 10X25 10X50 10X50 10X50
Rotator cuff PT work.
Done
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Post by toolpod on May 9, 2012 15:22:41 GMT -5
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