|
Post by osu122975 on Jan 6, 2013 17:57:02 GMT -5
Having terrible pain in both shoulders which subsides as I go deeper into my routine. After I compete in the World Championship I will take some time off and start a rehab type workout. My training partner competed at World's. What age and weight were you?
|
|
|
Post by buckeye2010 on Jan 10, 2013 20:06:54 GMT -5
Tis workout is from Wednesday
Bench 45x25 135x12 185x10 225x7 paused 255x5 paused 285x5 last rep paused 320x3 paused 285x5 last rep paused 325x3 285x5 last rep paused 325x3 T&G
Close grip 225x6 paused 255x5 paused 275x3 paused
seated rows 135x10 160x8 160x8
I have a competition on Jan 20th and am not really ready. This is just to give me an idea where I am at and besides that I should be able to set AAU Virginia state record for 50-59 Raw 220#.
|
|
|
Post by osu122975 on Jan 11, 2013 6:05:55 GMT -5
bench looks good to me! keep it up and good luck at the meet.
|
|
|
Post by Rosario-546 on Jan 11, 2013 6:31:30 GMT -5
Good luck at the meet!
|
|
|
Post by Ryan on Jan 11, 2013 7:28:47 GMT -5
Good luck!
|
|
|
Post by dbunch on Jan 11, 2013 12:57:46 GMT -5
Good Luck, I have an AAU meet in April, hoping to set some national records also.
|
|
|
Post by toolpod on Jan 11, 2013 17:12:09 GMT -5
Good luck and 3 white lights!
|
|
|
Post by buckeye2010 on Jan 21, 2013 21:01:02 GMT -5
Thanks guys. Competed yesterday and took two first place trophies and set Virginia state record for the bench at 363#. I went in just trying to see where I am at. Pretty pleased and had no shoulder pain. Now to get ready for American Challenge in June and in a new age group 60-64.
|
|
|
Post by buckeye2010 on Feb 1, 2013 15:09:29 GMT -5
This workout is from Jan 31st. First workout to begin a new 8 week cycle. Debating about entering a competition at the end of cycle and will make up my mind in about 4 weeks.
Bench 45x25 135x12 185x10 225x8 paused 280x5 Last rep paused 320x3 last rep paused 280x5 last rep paused 320x3 last rep paused 280x7 last 2 reps paused 320x4 last rep paused
Close grip bench 225x7 paused 275x5 paused 295x3 paused 315x3 T&G
Tricep push downs 90x10 100x8 110x6
Seated rows 135x10 135x10 160x8 160x8
Preacher curls 70x10 70x10 80x8 90x6
A great start for me. Everything felt good without any pain and was done without strain.
|
|
|
Post by osu122975 on Feb 1, 2013 22:11:51 GMT -5
Nice work. Killer workout there!
|
|
|
Post by buckeye2010 on Feb 3, 2013 14:53:12 GMT -5
Thanks OSU, Light bench day
Bench 45x25 135x12 185x8 paused 225x7 paused 275x5 paused 300x5 last rep paused 300x5 last rep paused 300x6 last rep paused 280x10 last rep paused 280x10 last rep paused 280x10 arms felt like rubber so did not pause last rep
Close grip bench 225x6 paused 275x5 paused 295x3 paused
Seated rows 135x10 135x10 160x8
Preacher curls 70x10 70x10 80x8
Everything went smooth and easy.
|
|
|
Post by 72 on Feb 4, 2013 8:12:35 GMT -5
Congrats on the records. With regards to your light days, is your effort the same as your heavy days (i.e. are both days to failure or to one rep left in the tank), with the only difference being the weight and reps, or do your light days use less effort?
|
|
|
Post by buckeye2010 on Feb 7, 2013 21:31:57 GMT -5
72, just saw your post. In most of my workouts I usually leave something in the tank. I am a firm believer of NOT going to failure. When a person trains to failure technique usually breaks down and your muscles are more prone to injury as they tire. I believe this is even more important as we lift weights in our later years.
|
|
|
Post by buckeye2010 on Feb 7, 2013 21:37:20 GMT -5
Heavy bench routine
Bench 45x25 135x12 185x8 paused 225x6 paused 275x5 paused 285x5 last rep paused 325x3 last rep paused 285x5 last rep paused 325x3 last rep paused 285x7 last 2 reps paused 325x4 last rep paused
Close grip bench 255x5 paused 280x3 paused 295x3 T&G
Seated rows 135x10 135x10 160x8
Preacher curls 70x10 70x10 80x8
Workout felt great with no shoulder pain.
|
|
|
Post by osu122975 on Feb 8, 2013 9:33:26 GMT -5
Congrats on the meet! What a great accomplishment! Now on to destroy some more records in your new age group! Keep pushin'!
|
|
|
Post by 72 on Feb 8, 2013 21:39:15 GMT -5
72, just saw your post. In most of my workouts I usually leave something in the tank. I am a firm believer of NOT going to failure. When a person trains to failure technique usually breaks down and your muscles are more prone to injury as they tire. I believe this is even more important as we lift weights in our later years. I agree 100%.
|
|
|
Post by buckeye2010 on Feb 12, 2013 20:33:52 GMT -5
This workout is from Sunday February 10th
Bench 45x25 135x12 185x7 paused 225x6 paused 275x5 paused 305x5 last rep paused 305x5 last rep paused 305x6 last rep paused 285x10 last rep paused 285x10 last rep paused 285x10 last rep paused
Close grip bench 245x5 paused 265x5 paused 285x3 paused
Tricep pushdowns 90x10 100x10 110x8
Seated rows 135x10 135x10 135x10 Precher curls 70x10 80x8 90x7
Everything felt light and easy. No shoulder pain!
|
|
|
Post by osu122975 on Feb 12, 2013 20:43:23 GMT -5
This workout is from Sunday February 10th Bench 45x25 135x12 185x7 paused 225x6 paused 275x5 paused 305x5 last rep paused 305x5 last rep paused 305x6 last rep paused 285x10 last rep paused 285x10 last rep paused 285x10 last rep paused Close grip bench 245x5 paused 265x5 paused 285x3 paused Tricep pushdowns 90x10 100x10 110x8 Seated rows 135x10 135x10 135x10 Precher curls 70x10 80x8 90x7 Everything felt light and easy. No shoulder pain! Crazy!!
|
|
|
Post by buckeye2010 on Feb 13, 2013 21:58:28 GMT -5
Thanks osu. I will take that as a compliment
Heavy bench day 45x25 135x12 185x6 paused 225x6 paused 275x5 paused 290x5 last rep paused 330x3 last rep paused 290x5 last rep paused 330x3 last rep paused 290x7 last two reps paused 330x4 T&G
Close grip bench 245x5 paused 255x5 paused 265x4 paused
Had to cut workout short so it was not a great workout but at least I got some fairly heavy reps in.
|
|
|
Post by buckeye2010 on Feb 21, 2013 20:35:38 GMT -5
This workout is from last night
Bench 45x25 135x12 185x7 paused 225x6 paused 275x5 paused 295x5 last rep paused 335x3 T&G 295x5 last rep paused 335x3 last rep paused 295x6 last rep paused 335x4 T&G
Close grip bench 245x5 paused 265x5 paused 285x3 paused
Seated rows 135x12 160x10 160x8
Preacher curls 70x10 80x10 90x6 70x10
|
|
|
Post by buckeye2010 on Feb 23, 2013 12:31:50 GMT -5
Light bench workout
Bench 45x25 135x12 185x8 paused 225x6 paused 275x5 paused 315x5 T&G 315x5 last rep paused 315x6 T&G 275x10 last rep paused 275x10 T&G
Sated rows 135x10 135x10 160x8
Preacher curls 70x10 80x8 90x6 70x10
Good light workout with no shoulder pain.
|
|
|
Post by George on Feb 23, 2013 12:51:48 GMT -5
Finally taking the time to get into the logs! I've noticed we have similar approaches...I have even added curls into my bench day because, well...it seems right. I neglect them, and lift-run-bang reminded me of their importance in stabilizing the bench.
I wanted to second your opinion on going to failure. I have a co-worker who is fairly strong (320 bench at around 198), who tortures himself in the gym. He is constantly using a pyramid scheme that while it does not take him to a max single, will usually take him to a max set of 8 or 5. Usually he uses a 10-10-8-8 or 8-8-5-5 system...and fails on the last set of every workout. To me, this is basically the equivalant of maxing every workout. I do not understand how much it can differ hitting a wall with a max, or pre-fatiguing the muscle so much that something which would only be 80% of your max now becomes 105% and unliftable. We argue about this point, my example being that if training only consisted of reaching failure, the workout could consist purely of wedging yourself between to close buildings and pushing on the brick wall as hard and as long as you can before exhausting.
|
|
|
Post by buckeye2010 on Feb 23, 2013 12:57:53 GMT -5
George, I have to agree with you completely. Going to failure is argued everyday in the gym but everyone is different. I have found that as I have aged that i do not want to put added stress on my joints by going to failure. The muswcles around you shoulder joints are what keep eveything in place,muscles tire and stability breaks down.
|
|
|
Post by George on Feb 23, 2013 15:31:48 GMT -5
What I love about gym "arguments" is the sometimes neglected evidence of proof. For example, here's a scenario you might be familiar with: I told the guy I spoke about above to modify his routine and actually get more bang for his buck. He did 225 for 2 x 8 and 300 for 2 x 5, only getting 3 on last set. This equals 6,000lbs of work to failure. I asked him why he didn't shoot for 275 for 4 x 8? This would give him 8,800lbs of work. He suggested it to his workout partner, who flat out said it was stupid to maintain a constant weight...getting the heavier sets were more important., and the sets of ten were a warmup. He said he agreed with his partner that he wanted to go heavier. For a second dose of evidence, I asked what the partner maxed at. Weighing about 220, he had a 340ish max. So, I guess in the end workload does not matter, neither does the advice of a guy who is nearly 100lbs stronger than the critic. It was amusing to see my guys reaction to using a constant weight for all his sets...surprised, he said 'really...the same weight...are your serious?"
|
|
|
Post by osu122975 on Feb 25, 2013 8:38:09 GMT -5
I still maintain do what works and if it doesn't work, then stop it and try something else. Nothing lasts forever.
Great benching by the way!
|
|