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Post by yankees on Mar 24, 2013 12:33:16 GMT -5
Starting to work out again after a layoff due to "life" in general
Will be posting next week
Great to be back !
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Post by yankees on Mar 24, 2013 16:30:13 GMT -5
I did a quick single at 405 after my workout a few weeks ago, trying to gauge my starting strength and build a routine from there. I did a lot of reps before the single so my strength was definitely compromised somewhat, not making excuses here, just saying .... Here is the vid of it : weighing 212 www.youtube.com/watch?v=l1SmQoj4is4&feature=youtu.be
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Post by toolpod on Mar 25, 2013 14:03:39 GMT -5
Joe, looks real good man! If I might give you a little advice, watching your vid; it looks like your grip is a touch narrow. Your forearms are about 1" to the inside of being perpendicular to the floor. You might want to try adjusting your grip outward by a finger width: it might help long-term.
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Post by yankees on Mar 26, 2013 18:35:08 GMT -5
Thanks for the tip TP I will incorporate it if possible - I bench somewhat narrow because my shoulders are still somewhat compromised from 25 yrs. of softball
Bwt - 212
warm ups ....
work sets :
250 x 10 275 x 8 300 x 6 325 x 4 350 x 2
Weights felt REALLY good, which is good ! Too prone to injury the last few years to rush into this thing too fast. I will probably do a split -1 body part a day for a few weeks until I get my "sea legs" then work out a specific come back style program.
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Post by nachtegaal45 on Mar 28, 2013 22:43:00 GMT -5
The Biggest Bear in the Woods has returned!
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Post by yankees on Mar 29, 2013 9:49:37 GMT -5
Yeah Baby Hit some heavy singles today working up to a heavy double Flat bench : 185 x 10 225 x 10 275 x 5 315 x 5 365 x 1 385 x 1 405 x 2 - felt pretty good , butt down TNG, I don't know if I had 3 but would have been pretty close I think. I think I am going to stay in the 315 range with reps for a few weeks, I hit 405 a few times the last 3 weeks or so and don't want to push the CNS too much too soon Did some flyes for reps to get a decent pump going 50's x 3 x 20 Did some rows seated - 4 x 12 A few sets of biceps- 3 x 8 st. curls @ 125 lbs. All in all felt pretty good, might throw in some cambered bar benches next week for a really good stretch out of the hole -gotta be careful with these though !
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Post by yankees on Apr 1, 2013 8:23:41 GMT -5
Flat bench
Bwt - 213
warm ups ....
Work sets : 315 x 10,8,6,4,2 - TNG weight felt pretty darn good
lat pull downs - 5 x 12
dumbbell flyes - 50's x 4 x 20
Short and sweet !
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Post by Rosario-546 on Apr 1, 2013 16:24:32 GMT -5
Yankees took it on the chin today, what a waste of a day off.
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Post by buckeye2010 on Apr 2, 2013 20:21:41 GMT -5
Great job on 405.Made it look easy.405 is a great bench no matter what the age. I think it is the goal we all start with.Someting about having 4 plates on the bar drives us all.
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Post by nachtegaal45 on Apr 4, 2013 18:24:40 GMT -5
Sometimes he tones his workout down so his spotters can have a break for lower back. Good work!
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Post by yankees on Apr 5, 2013 19:26:58 GMT -5
I don't know about that nacht... but Had some energy today and went light on flat bench - 225 x 5 x 10- felt REALLY GOOD !
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Post by yankees on Apr 8, 2013 10:04:32 GMT -5
Morning wrkt- flat bench
bwt 212
work sets-
275 x 10 300 x 8 325 x 6 350 x 4 375 x 2
flyes- 50's 5 x 20
I was going to sets at 315 again today, but my partner wanted to go 10 ..... so we did that weight felt pretty good
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Post by toolpod on Apr 8, 2013 14:19:33 GMT -5
Very nice man! Represent for the "32-inch triceps club" :-)
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Post by osu122975 on Apr 9, 2013 19:25:59 GMT -5
Good work on the bench.
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Post by yankees on Apr 15, 2013 9:31:07 GMT -5
Primary bench day - bwt 213
warm ups...
Shoulder has been hurting so I am going to use a swiss bar for a few weeks, I aggravated it chopping wood- pretty sure anyway
Work sets: using 45 lb. swiss bar
225 x 5 250 x5 275 x 5 315 x 10 - TNG but solid reps
Did lat pull downs
5 x 15
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Post by toolpod on Apr 15, 2013 12:23:49 GMT -5
Solid work, Joe!
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Post by bblackstone on Apr 15, 2013 12:55:08 GMT -5
Slow but sure.......... Stay steady.
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Post by buckeye2010 on Apr 15, 2013 19:08:46 GMT -5
315 for 10 is really solid. I have that as a goal of mine but the best I have done is 9 and that last rep was abig bounce and up on my toes.Great job!
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Post by yankees on Apr 22, 2013 9:41:12 GMT -5
Thanks Buck !
Warm up ...
Bwt - 212
Work sets:
Dumbbell presses - just to change things up a little
150's x 1 x 6 150's x 1 x 3 130's x 1 x 9 130's x 1 x 6 100's x 3 x 10 - went for the volume/ pump today
close grip bench presses - REALLY CLOSE GRIP ! Pinkies on nurling at middle of bar -( maybe too close in retrospect )
250 x 5 275 x 5 300 x 5 225 x 10
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Post by nachtegaal45 on Apr 27, 2013 19:21:15 GMT -5
Dumbbell presses and flyes eh? I better bust out with the Schwarzenegger"Kindergarten Cop" quotes before my comedic timing is off. ;D Good work man!
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Post by yankees on Apr 29, 2013 9:03:19 GMT -5
Thanks Bubba !
Bwt 212
warm ups....
Cambered bar bench presses - work sets
315 x 10 - TNG all sets 275 x 10 250 x 10 225 x 10
Flyes - 40's x 3 x 20
Lat pull downs - 5 x 12
WOW crazy stretch ! It's been a while since I did cambered bar benches, they really torque the shoulder girdle hard, I could barely touch the bar to my chest with the 5'' camber in the middle, if I do these again I will certainly go at least a 1 board and seriously consider going with a 2 board
I can see why Mike McDonald was such a fan of these, I can't think of too many exercises that would build your bottom end strength better than these, but the risk/ reward ratio is certainly a consideration.
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Post by yankees on May 7, 2013 10:31:34 GMT -5
Thanks 45 !
Took the weekend and Monday off..
Warm ups ...
Work sets - did a lot of reps today, just to change it up
275 x 20 - TNG - DIED A TRICEP DEATH HERE 250 X 15- TNG 225 X 15 - TNG - Actually felt pretty good 185 x 15 - TNG 135 X 20 - TNG- rough set !
Pec dec flyes - 3 x 20
lat pull downs - 5 x 12
shrugs - 100's x 4 x 15
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Post by yankees on May 16, 2013 14:09:06 GMT -5
BWT - 212
Warm ups .....
Flat bench with black monster mini's - attached to bottom of power rack on pegs
Work sets :
225 x 5 - good pauses 250 x 5 - good pauses 275 x 1- good pause 295 x 1- good pause 315 x 1 - good pause - HEAVY rep here !
flyes - 3 x 20 @ 50's
Lat work- rows - 5 x 8
light triceps work - pushdowns - 3 x 20
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Post by yankees on May 27, 2013 12:25:57 GMT -5
Hit some bench today
Bwt 212
warm ups...
flat bench:
330 x 10 - TNG 300 X 8 - TNG 275 X 6 - TNG 250 X 4 - TNG 225 X 15 - TNG
Did a reverse pyramid of sorts and finished with a high rep set
Lats - pull downs 4 x 8- heavy Biceps - standing dumbell curls - 3 x 10 - 45 sec rest between sets
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Post by osu122975 on May 30, 2013 20:02:20 GMT -5
lookin good - workin hard
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