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Post by 3speed on Mar 21, 2007 15:23:52 GMT -5
I'm in for a third. Thank you for sharing that.
I would like to add that this is true for lifters at any level. I don't remember his name but in the early 90's, a world level powerlifter was found dead in his home gym with the bar across his neck. He had been doing declines with less than half of his max.
I personally blew out both shoulders benching in 1989. The bar fell back on me and broke 2 ribs. With torn tendons in both shoulders, my arms were useless to me and I couldn't breathe with the weight on my chest. I probably would not have survived if it had not been for my spotter.
NEVER BENCH ALONE WITHOUT SOME KIND OF SAFETY DEVICE IN PLACE.
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Post by chancey on Mar 21, 2007 16:07:54 GMT -5
Thank you for sharing. I am very saddened anytime I hear of young person losing their life. I lift exclusively in a cage these days but I’ve had to wiggle out from under 300+ pounds more than once in my lifetime – I was lucky. We can all do a little better ourselves and help promote safer lifting and just maybe by you sharing we can help avoid travesties like this in the future.
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Post by chancey on Mar 21, 2007 16:17:57 GMT -5
on a lighter note - I finally made it to your website rockman. I am speechless. You truly are my idol.
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Post by rockman181 on Mar 21, 2007 19:27:42 GMT -5
WOW 3Speed, that had to hurt bad. I'm always amazed at how athletes keep coming back from injuries to compete again. My wife, and most of my family, think I'm a complete idiot for continuing to lift. They just don't get it.
Thank you Chancey, although I think you're overrating me!!! LOL Did you try the software? It works for free for 5 days. I'd love to hear your opinion, or any suggestions for improvements. I'm going to send you a PM.
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Post by rockman181 on Mar 26, 2007 18:20:33 GMT -5
Flat bench 8 x 135, 6 x 185, 4 x 225, 4 sets of 7 with 245
Flat Dumbbell Bench
3 sets of 7 with 100
Triceps cable push-downs
10 x 150, 10 x 175, 10 x 200
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Post by chancey on Mar 26, 2007 19:24:58 GMT -5
Strong benching rockman. Expecially like that 100 dumbell work.
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Post by dopar66 on Mar 27, 2007 8:02:57 GMT -5
4x7 with 245, what were you doing on that flat bench, deadlifts? Man, if this is your LIGHT workout I'm going to have to go back to your old log for a reference! AWESOME benching Rockman!
God Bless!
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Post by rockman181 on Mar 27, 2007 8:36:44 GMT -5
Thanks guys. I'm kind of flirting with disaster, I guess. I'm pushing my luck to see if I can still bench the way I want to, but with a flat backed form.
I feel great today, if that doesn't change by tomorrow, I'll go up next week.
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Post by dopar66 on Mar 27, 2007 10:46:56 GMT -5
Reading between the lines that is GREAT news! You're on the prayer list for tomorrow to feel great!
Must be nice to have the luxury of going up on the bench at will......
God Bless!
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Post by toolpod on Mar 27, 2007 15:05:25 GMT -5
Rocky...way to go! strong reps sets on the bench!
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Post by rockman181 on Mar 30, 2007 21:15:32 GMT -5
Thanks Toolpod, and you too Doug. It's not really that I can go up at will, it's just that I'm working in a range that's not that heavy for me yet. I'm sure it will slow down fast. But thanks for the encouragement.
Deadlifts
135 x 8, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 5 sets of 315 x 1 30 to 60 seconds apart. 2 x 5 x 275
Seat cable rows, 10 x 150, 8 x 170, 6 x 190, 2 x 210
Preacher curls, 8 x 80, 6 x 90, 4 x 100
Hammer Curls 2 x 10 x 40
I've really gone backwards on the deads. I didn't do that movement hardly at all, and it shows. I'm going to drop down next week, and build a base again. Then I'll try to work up again.
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Post by chancey on Apr 1, 2007 13:33:50 GMT -5
Strong work regardless. Good idea on rebuilding your base.
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Post by dopar66 on Apr 2, 2007 10:20:33 GMT -5
I certainly hope the deads don't mess with your neck. that's some strong pulling for 1/2 to 1 minute rest, though. That is way better than a treadmill for your cardio!
There are several guys around right now who are either dropping back and building a base, or just finished. It really seems to work, and DEFINITELY worth a shot!
God Bless.
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Post by rockman181 on Apr 2, 2007 11:15:35 GMT -5
I don't know if it was the deads or not, but I had a monster of a headache from Saturday night, and it wasn't gone until I got up this morning. I have to re-think this whole thing, I'm not sure what to do.
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Post by dopar66 on Apr 2, 2007 12:25:25 GMT -5
All four exercises pull on the neck. Next go round, pick one exercise to skip. If the headache remains, the next go round add that one back in and skip a different exercise. Try that until you can do that workout without a headache. Whichever exercise it was, eliminate it or use really light weights and maybe a modified technique to lessen the stress on the neck.
I hate to say it but I have a hunch which exercise it may have been. Start by doing that workout without the deadlifts. That's just my input. Hopefully it will allow you to go back to working out without the headaches. That's the important thing.
You're in my prayers.
God Bless.
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Post by rockman181 on Apr 2, 2007 18:49:16 GMT -5
Thank you, Doug. I always appreciate the prayers!!
Bench tonight: warm-up, then 4 sets of 6 x 265
Dumbbell bench:
7 x 100, 8 x 100, 5 x 105
Cable push-downs:
2 x 10 x 200, 1 x 8 x 220
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Post by biglifter on Apr 2, 2007 22:32:16 GMT -5
Nice work, Rock. Impressive DB work following bench!!
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Post by dopar66 on Apr 3, 2007 7:26:25 GMT -5
Nice work, Rock. Impressive DB work following bench!! Absolutely! I'd have been done after the bench! Very strong indeed. 1x8x220 on the pushdowns....the stuff legends are made of... amazing..... God Bless!
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Post by toolpod on Apr 3, 2007 8:19:32 GMT -5
Nice pushdowns! Keeping you in prayer as well man! Stay the course!
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Post by rockman181 on Apr 4, 2007 18:37:19 GMT -5
Thanks guys, but the push-down are done on a pulley machine, so it's not nearly as impressive as it sounds.
I had Scott and Russ watch me lift tonight, and they noticed several things that I do that put extra strain on my neck. I was rolling my shoulders at the top of the dead lift. So tonight I worked on form, and the weight felt easier.
Dead lift
8 x 135, 3 sets of 5 x 225, 5 x 300, 5 x 320 all of which felt much lighter than last week. Now I just have to wait and see what happens.
Bent over dumbbell rows 3 x 8 x 65
lat pull-down machine
8x 210, 8 x 230 & 8 x 250 (here again, the pulleys offer some mechanical advantage, although it's not half the weight.
Pull-overs 3 x 8 x 65
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Post by chancey on Apr 5, 2007 8:02:40 GMT -5
Strong pulling. I hope the form change helps.
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Post by dopar66 on Apr 5, 2007 8:19:41 GMT -5
What Chancey said! I certainly hope they've keyed in on the "why" that the deads may be the culprit. I am anxiously awaiting the post that says "no headache"!!!!!
By the way, 250 on pulleys is still impressive!
God Bless.
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Post by toolpod on Apr 5, 2007 8:29:13 GMT -5
I'll second Doug on that...250 on pulleys is no joke!
I hope the form change works for the headaches!
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Post by rockman181 on Apr 9, 2007 21:04:40 GMT -5
Thank you for all of the wishes and prayers. No headache from dealifting, WAHOOOO.
Bench warm-up, 5 x 280, 3 sets of 4 x 280
Dumbbell bench: 6 x 110, 5 x 110
Cable push-downs: 3 x 10 x 200
Dips
BW +90# - 6 reps
BW + 110# - 2 reps (was trying to keep up with Russ, too heavy)
BW + 90# - 5 reps.
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Post by dopar66 on Apr 10, 2007 9:15:54 GMT -5
Praise the LORD! That is excellent, Rocky!
Also, outstanding workout!
God Bless!!!!!
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