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Post by dopar66 on Oct 24, 2006 15:26:20 GMT -5
That's some mighty strong pulling Viking!
Keep up that rehab, even when you're 100%. I've started using some "rehab" movements as "prehab" and warmups. My shoulders feel as good as they have in years!
God BLess.
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Post by vikingpower on Oct 25, 2006 9:17:51 GMT -5
Glad this is my day off. Feel very slow today. tired and sleepy (got to bed late and woke up TOO EARLY). Back and Lats are feeling it this morning. I hope as the day goes on that will get better. DE bench tomorrow. Will go one more week with wt. only on my speed bench and 5 singles on the 2 board just like last week. Chad
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Post by vikingpower on Oct 25, 2006 16:18:14 GMT -5
Extra shoulder work:
Kettlebell windmills: 4 reps each arm, 10 sec. each rep (8kg bell)
Kettlebell bottoms up press: 4x8 each arm (16kg bell)
DE bench in the morning.
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Post by vikingpower on Oct 26, 2006 8:20:32 GMT -5
DE bench work (10/26/06):
Speed bench w/205 and mini around wrists: 5x3 (no prob. good speed)
2-board press: 315x1, 335x1, 345x0(paused on board too long, spotter helped get it going, and finished it fine), 350x1 (bounced it a little too much, but strong lift), 360x1 (stopped it on the board, but probably not as long as I should have, strong lift)
Tricep Pushdowns w/160: 3x12
Good workout, but on the 345 board, felt a very slight twing in my rt. peck around the front of the shoulder. Nothing major, went ahead and finished the workout. Can feel it right now, but nothing serious. May have had something to do with the bench I was using. It does not feel right when set up on it. One side feels higher than the other. My partner did a set on it and said the same thing (probably just said it so I would not feel stupid). May skip my back day tomorrow and rest up for shirt work on Monday. Will just see how it is tonight and tomorrow. No big thing. Chad
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Post by chancey on Oct 26, 2006 11:17:33 GMT -5
Your workout looks like a little DE and ME. Another big bencher on this board. Your in good company here. It will be interesting to compare your guys' training.
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Post by vikingpower on Oct 26, 2006 13:19:59 GMT -5
Update: pec feels fine now. Just got to be more careful with form on the raw work. Did about 3 sets of Kettlebell arm bars and it felt fine. Great way to stretch and work on shoulder stabilization. Chad  |
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Post by dopar66 on Oct 27, 2006 7:46:23 GMT -5
Great news Chad! That is alright!
A friend of mine from the gym who going to the bench meet in November. Three weeks ago he strained a pec.... He's back on track much like you. Man I'm getting overwhelmed with all this good news! Thanks for sharing!
God Bless.
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Post by vikingpower on Oct 27, 2006 22:38:35 GMT -5
Light back and shoulders (10-27-06):
Kettlebell Snatches: 2x5 w/36lbs. bell (each arm, warmup work)
BB Raws: 3x5 w/225
Kettlebell Rows: 3x10 w/70lbs. bell
Face Pulls w/green band: 3x12
BB shrugs: 2x20 w/135
kettlebell arm bars: 20 sec. holds on each arm.
Good workout. Monday is HEAVY shirt day!!! yall have a great weekend.
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Post by dopar66 on Oct 28, 2006 17:40:11 GMT -5
I can't wait to see what you call heavy! Monday's post ought to be a good one!
God BLess.
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Post by vikingpower on Oct 30, 2006 8:10:27 GMT -5
ME bench work (10/30/06)
warmup raw: 135x8, 225x5, 315x1
2 board w/shirt: 405x1, 495x1, 515x0, 505x1 (stopped there. used karin's open back DD)
DB press rep sets to failure: 70's x 30(new rep PR), 70's x 10 (could do no more, punk'd out)
DB tricep ext. w/elbows flaired out: 50's for 12,10,12
Tricep Pushdowns w/rope: 2x12 (used 70 on the stack)
Wanted to at least tie my pr on the shirt 2 board press, but 505 was my max this morning. Think I am starting to show signs of overtraining. This is my 8th week, I feel good, but will probably take a week off next week and just do some core stuff. Anyway, I was very pleased with the rep PR on the DB's. That wiped me out. yall have a great day. Chad
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Post by dopar66 on Oct 30, 2006 11:33:37 GMT -5
Hey, Chad, nice work!
If your body is saying "overtraining", it's a heckuva good time to listen! I feel tons better now that I've started regularly cycling in a deloading week. My shoulders and low back are sending cards and flowers. Okay, maybe not, but they sure don't ache nearly as often, as bad, or for as long.
Next week will be good for you!
God Bless.
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Post by vikingpower on Nov 2, 2006 9:01:09 GMT -5
took a couple of days off to get a little more rest and get over this darn cold I have had for over a week now. Anyway, here is todays DE bench workout: 11/2/06 Speed bench: 6x3 w/205(wt. only) mini band around wrists 2 board press: 315x1, 335x1, 355x1, 365x1*(new pr!!) Tricep elbows out ext.: 3x10 w/60lbs. DB's (most I have used on these) Felt real good throughout the workout. Was really happy with the 2 board work. Going to start some new stuff Monday. Going to my JoeAverage bench program. If you have not heard of the JA program, check out www.joeaveragestrength.com. Look on the forum under the template and article section and read some of the articles and the workout. It is based on westside barbell, but uses TONS of band tension. It works!!!! yall have a good weekend. chad |
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Post by dopar66 on Nov 2, 2006 12:18:20 GMT -5
Congrats on the 365 board press! Nice pushing, Chad!
You also have a great weekend!
God Bless.
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Post by vikingpower on Nov 6, 2006 22:35:16 GMT -5
Started my contest prep work today with a different type of workout.
I talked a little about it in my last post above (the joe average program) anyway, started with cycle 6 (there are 6 total cycles in the workout. each cycle is two weeks long with two workouts per week. allows for more rest inbetween. Anyway, here it is:
DE workout, cycle 6
Raw bench: 1x3 w/295
Shirt bench: 1x3 w/495
speed bench: 6x3 w/185 bar wt. and doubled mini's
the raw set was not as good as I would have liked, have a REAL bad sinus infection and it liked to have killed me after the shirt work. The shirt work was good, did not touch any reps, was about an inch or so from touching. Just wanted to really ram the wt. up and I did just that. was going to do 8 sets on speed bench, but just gave out after 6. Tricep work is Wed. Later. chad
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Post by dopar66 on Nov 7, 2006 8:29:35 GMT -5
Those different sicknesses will take the wind out of your sails. All things considered, that's some mighty fine benching! I don't talk about ramming 495 on my DEADLIFT! :')
God Bless.
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Post by dominic on Nov 7, 2006 17:08:46 GMT -5
I noticed that you were annoounced as the Mississippi State chair!! Glad to see 100% RAW coming to the deep south. Also, looking forward to the BP meet in Feb.
God Bless
DOm
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Post by vikingpower on Nov 8, 2006 9:48:35 GMT -5
I am really looking foward to getting at least 1-2 meets a year here in Miss. Think it will be great once we get the first one out of the way. Think it will be a really good meet. Do you and your partners do full meets as well? I may try a full meet sometime next summer. And thanks for the kind words. chad
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Post by dopar66 on Nov 8, 2006 12:34:13 GMT -5
I noticed that you were annoounced as the Mississippi State chair!! Glad to see 100% RAW coming to the deep south. Also, looking forward to the BP meet in Feb. God Bless DOm Same here, congratulations! The fine state of Mississippi is officially on board! That is exciting stuff. God Bless. |
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Post by dominic on Nov 8, 2006 22:30:25 GMT -5
My nephew and I do full meets, my brother only does BP. He had surgury on his knee a couple of years ago and can not do squats at all. On the other hand he does do deadlift. He is 39 and had his first meet with my nephew and I back in August. Now he is hooked. What about a push-pull??
Dom
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Post by vikingpower on Nov 8, 2006 23:04:38 GMT -5
Dom, if I do a full meet next summer, will probably add a push-pull division as well as a bench only division (i don't do full meets myself). Heavy tricep workout (11/8/06) 3board band press: 1x3 w/315 + small band, 1x3 w/365 + small band 4board band press: 1x3 w/405 + small band, 1x3 w/455 + small band 5 board band press: 1x3 w/500 + small band *This is all I will probably on my tricep days. Only thing I am going to change is to go with a 2, 3, and 4 board and drop the 5 board. just too high. May add some kettlebell shoulder work, but nothing else. If you are interested in my workout cycles, I am using the joeaverage system, found at www.joeaveragestrength.com. If you have questions, let me know. chad |
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Post by vikingpower on Nov 13, 2006 9:03:16 GMT -5
ME bench workout (11/13/06)
Warmup: 135x8, 225x5, 315x1
Shirt work: 405x1 (used 3 board), 475x1 (2 board), 505x1 (1 board) used a titan katana shirt
DB rep set to failure: 90's x 16 (failed on 17th rep)
elbows out tricep extensions: 60's for 3x10
Tricep pushdowns: 2x10 (used the entire stack, about 205lbs.)
The katana worked great. Had good speed off the bottom and strong lockout.
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Post by dopar66 on Nov 13, 2006 10:16:24 GMT -5
I just get a little intimidated when folks include the words "315" and "warmup" together on their bench workout......
Dadbum strong workout, Vike! That is ridiculous weight! I hope to see you compete sometime soon.
God Bless.
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Post by chancey on Nov 13, 2006 12:27:53 GMT -5
Excellent 505 on 1 board!
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Post by vikingpower on Nov 14, 2006 9:19:30 GMT -5
Thanks chancey. Honestly, it did not feel that heavy. Not bragging, just fact. Problem is when I go full range, have trouble finishing the lift. As far as my shirt goes, locking out is not the biggest, its speed right off the chest and transfering the wt. from the shirt to me finishing the lift, if that makes sense. Anyway, did a little last night and thought I would post it:
Kettlebell armbars: 3x3 w/12kg bell. Do this more to stretch my shoulders and pecs than for strength. Helps with my shoulder stabilization. Seems to be helping.
yall have a great day. chad
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Post by chancey on Nov 14, 2006 12:01:49 GMT -5
Man that's awesome if that weight feels light No itimidation on your part. Smart training with the kettlebells on your shoulders. You clearly know how to train.
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