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Post by chancey on Nov 8, 2006 18:13:23 GMT -5
11-08-2006
Overhead Dumbbell Extension
12 x 40
Lying Dumbbell Extensions (to top of chest, hammer grip)
12 x 45 12 x 50 12 x 50
Machine “V” Handle Pushdowns (leaning over bar to hit chest)
20 x 90 (Straight Bar) 20 x 90 16 x 110 12 x 130 12 x 130
Machine One hand Reverse Extension
20 x 30 20 x 40
Very limited to what I could/would do. My general rule of thumb is anything that has my elbows above my shoulders is bad. I could get away with the Lying Extensions because of the Hammer Grip. Palms in feel better than palms out. I feel some improvement – actually feel better after the lifting. Hopefully, I can do some type of pressing next week. I may go Reverse Grip, as I generally don’t feel it in the shoulders and I can do some pretty freaky weight on it as well. We’ll see. I’m resigned to the fact that 400 is now probably not going to happen but I should still be able to get at least 350 of my chest even if I have to eat a bottle of motrin. Also, I am giving up on trying to get under 275. I will still exercise and throw in my cardio but this will be a longer term goal. If I lift at 280 lbs big deal. I am not trying to set records. I am trying to learn how to PL and experience the meet. Next year I’ll be in the 275s and I will bench 400…easily I might add.
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Post by toolpod on Nov 8, 2006 21:10:30 GMT -5
Chancey,
don'tknow if you have tried this,but perhaps take a week light,and do a lot of rotator cuff prehab work.
Grab a 5# plate or even a scooby snack if 5#'s are uncomfortable and do sets 10 rotations like you would if you were using a shoulder horn...or better yet, use a shoulder horn.
I start my workout with 5 full circle rotations of my each arm,both ways with a 5 or a scooby snack in hand, and then do 2 sets of 10 shoulder horn-type rotations before every workout.
It helped me recover from a nagging shoulder/rotator cuff injury.
If you do a web search, there are lots of rotator cuff rehab workouts.
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Post by chancey on Nov 9, 2006 8:58:38 GMT -5
Thanks. I will definitely heed your advice because I am sure with the kind of weight you push you know shoulder pain.
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Post by toolpod on Nov 9, 2006 13:31:59 GMT -5
Try this one, it worked for me: familydoctor.org/265.xmlThe point to remember is to get the blood flowing to the muscles that make up the rotator cuff, so that the blood flow can accelerate the healing. Luckily, I have dodged a few bullets in terms of painful shoulder injuries, my worst one was a nagging pull that lasted for 4-5 months before I finally started doing these rotator cuff movements as a prehabilitation. A link for a shoulder horn: www.qfac.com/gear/shoulderhorn.htmlWithout buying a shoulder horn, you can use very light weight and do the reps with good form ( don't wiggle your elbows, pretend they are welded to an axle that flips up your arms ) This motion really help clear up my shoudler issues. Hope that helps, Standard Disclaimers Apply: Your Milage may Vary!
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Post by chancey on Nov 9, 2006 18:01:24 GMT -5
11-09-2006 Deadlift
Conventional DL
8 x 135 5 x 225 5 x 315 2 x 405 (Belt) 2 x 405 (Belt) 2 x 405 (Belt) 2 x 405 (Belt)
Romanian DLs
5 x 335 (Belt) 5 x 335 (Belt)
Reverse Curls
12 x 65 12 x 85 8 x 105
Machine Back Extension aka Sweetheart
20 x 210 20 x 240 20 x 270 12 x 300
Felt good today. I think those DLs of the plate training really set a nice foundation of strength. I felt like I could have done more reps and more weight. Romanian Deads went well – just the way Hammer said they should be done.
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Post by dopar66 on Nov 10, 2006 8:25:27 GMT -5
I second what TP said about the shoulder prehabs! I began using these after my friend and part-time training partner had shoulder surgery, and started using these for recovery.
Swwwweeeeettttt but evil deadlift workout! Doubles PLUS Romanians? A glutton for punishment! That is how you git-r-done!
I tell you, I pick up bits and pieces from Hammer, stuff I can fit into my 35-40 minute workouts. He's hitting close to 100% on advice and tips. And if 3Speed tells you the blueberries are ripe, you can bring two buckets. :')
God Bless.
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Post by 3speed on Nov 10, 2006 15:57:01 GMT -5
I am really glad to see the deads coming together for you. I know well the tempation to push the weight at this point. You are doing this the smart way. Save the big lifts for the platform. Remember, gym lifts don't count. (Doug, I really appreciate the low-key, no-pressure plugs on my behalf)
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Post by chancey on Nov 10, 2006 23:02:35 GMT -5
I have found that I really like this deadlift thing.
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Post by chancey on Nov 10, 2006 23:03:28 GMT -5
Many thanks.
I have found that I really like this deadlift thing. I just feel all around stronger. My traps have blown up to boot. Don’t worry 3speed I’ll do the right thing. I might sneak a couple pounds on you or an extra set but I will not get crazy and shut down when the time comes. I look forward to crushing 500 lbs. Then it’s on to 600. Yee Haw!
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Post by chancey on Nov 10, 2006 23:04:49 GMT -5
Sometimes I stutter.
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Post by chancey on Nov 11, 2006 12:38:50 GMT -5
11-11-2006 Bench
Rotator Cuff Prehab
Flat Bench (Comp Grip, T’N’Go)
14 x 135 12 x 225 10 x 275, 3 Sets 12 x 225
Machine V Pushdowns (Leaning Over Bar)
20 x 100 10 x 140
Overhead Dumbell Ext
12 x 40 Bent Over Rows (Off Block)
12 x 135 12 x 225 12 x 225
Machine Chest Pulls (Hammer Grip)
12 x 120 12 x 120
This workout was done with caution. Pretty much no pain except for when I lean back on the bench I get some pain up the right side of my neck. I was lacking pop in my reps until I hit my second heavy set and then it was there. Fairly optimistic from this workout.
Thanks toolpod for the Rotator Cuff Prehab. I will use this on a reg basis from here on out. Also, in the future I will add some delt work into my workout - lateral type. Specifically rear.
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Post by chancey on Nov 12, 2006 10:15:32 GMT -5
11-12-2006
Warm-up
Squat
8 x 135 5 x 235 5 x 335 3 x 415 2 x 435, 4 sets
One Leg Machine Extensions
12 x 90 12 x 90 12 x 90
Elliptical Trainer (Arms & Legs) 20 min
My lower back was still a tad tight from my DL day. Until I do a contest squat and know what is good I will not get carried away with the weight. I barely could walk out of the gym.
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Post by 3speed on Nov 12, 2006 17:53:28 GMT -5
My lower back was still a tad tight from my DL day. Good work Chancey. Stiffness/soreness is common down the stretch to a meet. Just make sure you warm up well. Trying to peak squats and deads at the same time is a chore. You are ramping down the volume while ramping up the intensity. Your body is taking a beating. That's why I stress taking the week before a meet off so your body can rest and recuperate. You are being smart about this. Keep up the good work. Stay strong.
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Post by dopar66 on Nov 13, 2006 10:12:42 GMT -5
I agree with 3Speed. I would be remiss not to mention Icy Hot, or ice, whichever you prefer. Looks like you are deadnuts right on target for the meet, though. AWESOME squatting, with plenty of room left between here and 12/9/06!
God Bless.
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Post by chancey on Nov 13, 2006 12:22:45 GMT -5
Thanks guys. I hope I can bring my bench back up in time. Last thing I want to do right now is overtrain and injure myself. I am proceeding with caution on all lifts. I figure I have about 3 Squat sessions left. Not sure how I am going to approach this one.
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Post by chancey on Nov 14, 2006 18:44:51 GMT -5
11-14-2006 Heavy Bench
Rotator Cuff Prehab
Flat Bench (Pauses on all bottoms)
8 x 135, 2 sets 4 x 225 3 x 315 2 x 350, 2 Sets
Floor Press Rack Lockouts (maybe 3” travel)
5 x 135 5 x 225 5 x 315 5 x 405 5 x 405 static hold for about 7-8 count then 3 more reps.
This was a feeler workout to see how I would respond to heavier weight. I had to hold myself back some. I cut it short to ensure I walked out of the gym with no pain. This workout was big for my psyche. I am planning on getting in 3 more heavy sessions. The plan is 350 for 3s next week, 375 for 2s and hopefully if all goes well 400 for a couple 1s to finish.
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Post by chancey on Nov 14, 2006 18:47:58 GMT -5
Thanks for the response 3speed. You da man.
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Post by 3speed on Nov 14, 2006 18:50:52 GMT -5
You're welcome Chancey. Glad I could help.
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Post by dopar66 on Nov 15, 2006 9:36:04 GMT -5
Dang! That is one powerful bench cycle, and looks like perfect timing for the meet!
Can't wait!
God Bless.
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Post by toolpod on Nov 15, 2006 12:18:24 GMT -5
Chancey, those static holds are ALL GOOD!
No way your going to fail at lockout come meet-day!
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Post by biglifter on Nov 15, 2006 12:38:57 GMT -5
Hey Chancey,
Best of luck at the meet. Those are impressive #'s
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Post by chancey on Nov 15, 2006 20:27:45 GMT -5
Thanks. I'm still at 288 BWT so take if for what its worth. I plan on getting under 275 for next year. This will allow me to lose in a healthier manner. Any weight I would have lost in the last 3 months I think went straight to my legs!
Thanks for the tips Doug. I'll be sure to be on the lookout for you at the worlds. I am excited at the prospect of being around people so passionate about lifting heavy – something most people can’t understand. Will surely miss seeing 3speed.
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Post by chancey on Nov 16, 2006 18:02:58 GMT -5
11-16-2006 Deadlift
Conventional DL
8 x 135 5 x 225 5 x 335 2 x 405 (Belt) 2 x 435 (Belt) 2 x 435 (Belt) 2 x 435 (Belt) 2 x 435 (Belt)
Machine Back Extension
20 x 210 20 x 255 12 x 300
Felt real good tonight. My back has taken longer to recover in between sessions but I was good to go tonight - A touch stiff. Next week I get to grunt and then I am all done until the meet.
Dec 9th is just around the corner – starting to feel a bit nervous.
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Post by 3speed on Nov 16, 2006 23:32:29 GMT -5
Nice pulling Chancey.
No need to be nervous......you'll be among friends.
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Post by dopar66 on Nov 17, 2006 9:16:48 GMT -5
No nerves. You're in this thing for you and no one else, so unless you make yourself nervous, don't lose sleep!
That is some fine deadlifting Chancey! I'm with you on being ready for that last week where you basically lift NOTHING! :') Woo doggies I've been sore lately!
God Bless.
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