Parabellum's Power Log v2

12/20/04 - ME Day week 1 Legs/Back/Biceps/Abs

Neck Machine - Front/left side/ back/right side
25x10, 60x10

Good mornings
barx10, 95x6, 135x3, 155x3, 185x3, 205x3, 225x3, 255x1, 275x1

Pulldowns - wide grip
150x8, 170x8, 190x8

Pull throughs
50x10, 60x10, 65x10

Power Cleans
95x10, 135x6, 185x1 - this hurt my shoulder so I'll drop keep the weight low and add reps for a few weeks.

Rev Hypers
bwx8 bwx10 bwx10

Straight bar curls
45x10, 65x6, 85x6, 105x3

Hammer curls
35x10, 50x10

wrist curls
105x15, 105x15, 105x15

Bent leg situps
5 reps x 4 sets , lol nursing an ab tear.

Leg raises
10 reps x 3 sets

12/21/04
ME-Bench day - Chest/Shoulders/Tri's

Cuff complex
Flat bench barx25, 95x10, 135x10, 225x3

4 board w/shirt
225x3, 275x3, (315x1 raw, had to do it no pain) 315x3, 365x3, 365x3, 365x3 - had some trouble stabalizing these, lol so I stayed with the same weight. Stopped here, shoulder is getting worn out.

3 board w/shirt
315x5

seated overhead press
bx15, 65x15 x 2 - these hurt , so next session I'll drop done to the bar only and go to 3 sets of 25. I broke my zero pain level rule

Chin crusher - really hits the lower tri head.
bx10, 65x10, 95x6

Dip machine
90x15x2

Dumbell shrugs of incline bench
50x15x3

Seated one arm rows
90x6, 180x6, 270x6

Hey, bro. Do you normally schedule two ME workouts back-to-back, or is your schedule off because of this holiday week? I obviously had speed days and ME days back-to-back sometimes, but I never tried that with ME days. I would think that you would be pretty wasted from doing GMs to effectively max the next day. Just curious.

Back to back ME days are not really a good idea. It's also a lot of volume in your first day. You did powercleans and pulldowns and the neck machine which might be to much along with your ME work.

IS this your 1st time doing a Westside program? I had to get used to lower volume workouts when I started because if you don't you will tear yourself apart and the gains will stop.

The second workout looks okay.

You might want to space out your ME days with a day of rest. It really effects your CNS and makes it hard to recuperate for the 2nd ME day.

how's your shoulder p? i would not personally recommend do cleans with your shoulder problem

hope things are going much better for you

Little bio, 32 yrs old. Been powerlifting for 2 years. I had shoulder surgery in 7 months ago for distal cavicle excission, remove a bone spur and remove a tendon.

I only competed in raw bench meets and have benched 420 in competition. I'm back at it this time smarter and with equipment to prevent injuries.

BlondBomber said:

Hey, bro. Do you normally schedule two ME workouts back-to-back, or is your schedule off because of this holiday week? I obviously had speed days and ME days back-to-back sometimes, but I never tried that with ME days. I would think that you would be pretty wasted from doing GMs to effectively max the next day. Just curious.

Click to expand...

It's just a crazy week and I wanted to fit it all in the heavy work. Plus it's my first offical week back to some sort of schedule so I may be a little over zealous. lol Normally I do Sun, Tue, Thurs and Sat. Thanks for the advice.

curgeo said:

Back to back ME days are not really a good idea. It's also a lot of volume in your first day. You did powercleans and pulldowns and the neck machine which might be to much along with your ME work.

IS this your 1st time doing a Westside program? I had to get used to lower volume workouts when I started because if you don't you will tear yourself apart and the gains will stop.

The second workout looks okay.

You might want to space out your ME days with a day of rest. It really effects your CNS and makes it hard to recuperate for the 2nd ME day.

Click to expand...

This was for this week only. I've done Westside routine in the past, but due to my shoulder injury/surgery I have not trained consitantly or heavy since 11/03. It has been a veryh frustating year. I know I might be pushing it a bit with all the exercises. But I think when I first started Westside 2 years ago I dropped a lot of exercises I should not have. I'm a newbie and need to build my foundation. I neglected all shoulder work and paid for it, lol

I'm going to use the next 3 weeks to gauge how things are going and then adjust the volume. I personally love the volume so long as my diet and sleep are in order. I'm still looking for a way to get all the necessary work in without burning myself out and gettting hurt.

Thanks for the advice.

Devastation said:

how's your shoulder p? i would not personally recommend do cleans with your shoulder problem

hope things are going much better for you

Click to expand...

The shoulder is getting better. I overdid it yesterday with either the raw work, boards or overhead press. It's giving me a little trouble today.

I'm dropping the power cleans and straight bar overhead presses. I'm going to use dumbells for shoulder presses. Thanks for the advice.

12/23/04 De squat day - Legs/back/bi/abs

Box squats -
barx10 135x2 225x2 315x2 225x2 225x2 225x2 225x2 225x2 225x2

Front squats - dropping these or going lighter for higher reps. To much pressurre on my shoulder area.
225x5 225x6

Pull thoughs
50x10 60x10 70 x10

Seated rows - boths arms togetehre
90x15x3

Machine Shrugs front and back suppersetted
90x15/15 180x15/15 270x15/15

Preacher curls
bx8 55x8 85x8

12/26/04 DE Bench day.
Shoulders sore from front squats. Def dropping them for a few weeks.
What ever caused my shoulder to get aggrevated affected my whole workout today. I felt it during just about every movement

Cuff complex Front/Side/Back

Bench Press - speed bench, lol. w/ no speed
bx35, 65x10, 95x10, 135x10, 185x10, 225x3, 225x3, 225x3 135x3, 135x3, 135x3, 135x10
- some pain w/225, very little.
- Should I do these w/ a loose shirt?

Lyting tri ext
20x8, 30x8, 30x8

BD side raises
10x10 pain, 10x10 slowed reps speed, less to no pain. 5x10-ok

DB overhead press - horizontal grip ( I I ) feels good, vertical ( - - )is a no go.
20x15, 25x15, 25x15

Shrugs off incline bench
65x15x3

Machine bent lat raises
40x10, 50x10, 50x10

Machine Flyes
80x25

Bench press
barx25x2 reg grip
barx25x2 reverse grip

Lat v bar pulldowns
120x6, 170x6, 250x2

Rope pushdowns
50x10, 30x10, 30x12

My training partner noted that a lot of the Westside guys seem to have developed shoulder problems over time. I think that may be why they are going to more shoulder work now.

I myself am building a powerlifting foundation. I was a BB for a long time and am still in the process of making the transition. Let me tell you though, I am a million times happier.

Parabellum said:

The shoulder is getting better. I overdid it yesterday with either the raw work, boards or overhead press. It's giving me a little trouble today.

I'm dropping the power cleans and straight bar overhead presses. I'm going to use dumbells for shoulder presses. Thanks for the advice.

Click to expand...

hey you. glad to see you're back at lifting!

Glad to be back Sugar. When's your next meet?

12/27/04 ME leg day

GM's bx10, 135x5, 185x6, 225x3, 255x3, 275x3, 295x3, 315x3, 335x3, 365x1

neck machine
front - 10x10, 35x10, 60x10
side/back - 60x15x2

seated one arm rows
45x6, 90x6, 180x6, 270x6, 360x6

High row machine - cool
180x15, 270x6

Pull throughs
60x8, 70x8, 80x8

rev hypers
bwx15x3

alt db bi curls
30x10, 40x10, 50x6

12/29/04 me bench day

Cuff complex

Raw bench
bx30, 95x10, 135x10, 185x3, 225x3, 275x1, 315x1 I can't help myself :???:

bench w/shirt
365x1, 405x0 - used a different shirt and didn't like the way it felt so I moved on to boards.

4 board w/shirt
405x3, 425x2, 425x2

Rack lockouts
425x0 (ouch), 405x3, 405x3

raw bench
225x10, bar x 25

lying tri ext
bx10, 65x10, 85x10

Dip machine
90x15, 180x15, 180x15

shrug machine - each arm
180x15 front & back, 270x15 f/b, 360 x15 f/b

High rows - this travels the plane as my bench press
90x10, 180x10, 270x8

12/31/04

Suit Squats
135x5, 225x3, 275x3, 315x3, 365x3, 405x1, 455x1, 495x1, 555x1 (beat an old PR by 10lbs), 600x0 ower:

Parabellum said:

Glad to be back Sugar. When's your next meet?

Click to expand...

i don't know... i never heard from the Y again- the director said he'd personally call me and let me know when the next one was.
there's one in march down south but i'm not sure if i'll go... if you hear of any nearby, let me know.

1/2/04 DE bench day - 5hrs sleep - Work night shift so I'm a little discombobulated.

Cuff complex 5x10

Speed bench press - 3 different grips , regular, wide, narrow.
bar x50, 95x10, 135x3reg, 135x3reg, 135x3reg, 135x3 narrow, 135x3 narrow, 135x3 narrow, 135x3 wide, 135x3 wide, 135x3 wide, 135x20.

Machine French Press
60x8, 70x8, 80x8, 90x8

dumbell side raises
5x10, 10x10, 15x10

Incline DB press
35x10

DB Row
100x6, 125x6

DB overhead press
20x15, 25x15, 35x15

Machine Bent Side raises
30x10, 40x10, 50x10

Machine Flyes
80x10, 110x10

Machine straight bar curls
80x10, 150x6

_______________________________________

Will do SugarPLum....

WK 3 ME Day 1/4/05 working nights sucks

Good mornings - I need to check my form on these. anyone have a video?
bx10, 135x6, 185x3, 225x3, 275x3, 315x3, 365x2, 405x1 - It's been around 3 years since I went this heavy.

V bar pulldlowns
100x6, 150x6, 200x5, 230x5

SLDL - still nursing the hammy
bx15, 135x10, 135x10

Incline db shrugs
65x15x3

Straight bar curls
bx8, 65x6, 95x8


Shoulder is pretty beat up after the heavy squatting. Been bugging me again.

1/6/04 ME bench day

Raw Bench - warm up for boards. :wink:
barx40, 95x10, 185x6, 225x3, 275c3, 315x3 (no pain)

4 board w/ shirt
365x3, 405x3, 445x0, 445x0 - next time 425 then 445

Rack lockouts - I thikn I should drop these for a little while, I get a pinsh w/ some of these reps. Some reps are fine.... ???
405x3 1st rep pinched me 455x1

Seated one alt arm rows
45x6 90x6 135x6 180x6 225x6

Trap machine Front/Back super setted.
90x20x2 180x20x2 270x20x2 360x15x2

Glad to see you back at it bro

1/8/05 DE-Squat day legs/back/bicpes/abs

Box squats
bx10, 135x6, 315x2x10

SLDL
135x8, 225x8 315x3

One leg press
180x10, 270x10

High Rows- alt one arm
90x6, 180x6, 270x6, 360x6


Barbell Curls
75x6, 125x6

1/9/05 DE Bench day chest/shoulders/tri

Cuff complex

Speed Bench
bx10, 95x10, 135,x3x3x3, 135x3x3x3,

Raw Bench
185x3, 225x3, 275x3, 315x3, 365x0 - lol did not make it past the bottom. More back work or more motivation. - elbows are killing me with only 4 weeks back to training -

Shirt Press
365x1 lost footing, too much raw work. I think I need a break.

Dip machine
140x10 f/b x3

db side raises
10x10x3

Machine overhead press
0x15, 20x10, 50x10, 70x10

Pushdowns
50x10, 60x10, 70x10, 80x10

Rope curls
50x10 60x10 70x10 110x10

machine Shrugs
410x10 f/b, 460x10 f/b

I think I'm pushing too hard and need to rest a little. Working nights and sleepiong 4-5 hrs a day si taking it' s toll. One more night shift left and it's back to days next week. Going to do some cardio and keep it light next week.

Rest week

1/10/05 20 min cardio

1/11/05 20 min cardio

pulldowns
100x8 140x8 180x8 200x7

Seated rows
100x8 140x8 180x8 200x5

Alt bi curls30x10 40x10 50x10

Hypers
BWx8x10x11

01/18/05 ME Squat day

Rack deads - below knees - using a bench as a rest for the weights, - not a good idead too narrow and the bar can snap, as per gym staff. all righty...
bx10 135x10 185x6 225x3 315x3 405x1 455x1

Rack deads - above knees - bars will not go any lower
495x1, 585x1

Hammie machine
45x8 90x8135x8

One arm row machine - each arm
45x6 90x6 135x6 180x6 225x6

Pull throughs
60x10 70x10 80x10

Barbell Curls
bx8 95x8 95x8

Hammer curls - alt
60x10 65x8 75x10

01/25/05 ME Bench Day

Cuff Complex

Raw Bench press - warm ups for boards.
bx30 95x3 135x3 160x3 185x3 195x3 275x3

Realized I forgot to take my boards from home.

So I did shirt press' w/a Karin DD instead
315x1 no touch - 365x3 no touch - 405x3 no touch almost dumped it on my face, lol. But I regained my groove.

Improvised Board press w/ poly shirt-I forgot my boards, duh. So I used the lower rack bards at 4 board height.

JM Press - I'm not sure if I am doing these right, anyone have a vid?
bx10 95x10 115x10

Seated DB Cleans
15x10 15x10x 15x10

Machine seated high rows - using both arms
90x6 180x6 270x6

Machine seated high rows - using one arm at a time
360x4

Incline shrugs of incline bench
65x15 75x15 75x15

Reverse Pec Deck
30x10 40x10 40x15

Incline DB Press
35x10 65x10

Machine shoulder press
20x10 50x10 90x10

Hurt my shoulder that last workout. Took a week off to do some rehab work.

I'm getting ready to start a new routine so I can get ready for a meet in April/05.

I see you do overhead pressing movements and dips. These friggin have killed my shoulders in the past, therefore I stopped doing them completely.

If you are having chronic shoulder problems, I would give it a thought. Do they benefit your bench that much?

Just a thought.

Chambewy20 said:

I see you do overhead pressing movements and dips. These friggin have killed my shoulders in the past, therefore I stopped doing them completely.

If you are having chronic shoulder problems, I would give it a thought. Do they benefit your bench that much?

Just a thought.

Click to expand...

I'm dropping the dips.
The shoulder presses have not been in my routine for at leat 4 years now. I did them very very rarely. I added them to help strengthen my shoulder. I think the lack of shoulder work caused my shoulder problems.

2/3/05 shoulder/back day- weary of shoulder.....


Cuff complex
Rack pulls - just above the knee
135x10 225x3 315x3 415x3 495x3 585x1

DB shrugs
100x20 140x15 200x15 200x15 200x15 140x20

Front raises - I've read going heavy on these can cause shoulder problems
10x15x3 15x10

Side Raises
10x15x2

T bar rows
45x5 90x10 185x8 225x5

Cable lat raises +/- movement
10x10 12.5x10

Standing curls
50x
50 50x8

Parabellum said:

2/3/05 shoulder/back day- weary of shoulder.....


Cuff complex
Rack pulls - just above the knee
135x10 225x3 315x3 415x3 495x3 585x1

DB shrugs
100x20 140x15 200x15 200x15 200x15 140x20

Front raises - I've read going heavy on these can cause shoulder problems
10x15x3 15x10

Side Raises
10x15x2

T bar rows
45x5 90x10 185x8 225x5

Cable lat raises +/- movement
10x10 12.5x10

Standing curls
50x
50 50x8

Click to expand...

I looked throughout your log and wanted to comment about the shoulder pain. I did see you mentioned now more dips or presses, but saw you still do presses with DB from time-time...The front raises can cause shoulder pain, but primarily the pressing overhead. After 7 years of super heavy pressing movements for bodybuilding I was heading for surgery after an MRI. I switched to PL and my shoulder pain has really diminished. We do front plate and barbell raises (not super heavy) power cleans, and face-pulls (love these!) We stay away from any fly and side movements. Mine shoulder took ~ 6 months to improve when I switched training types. The pain still comes when I bench sometimes and it torques on squat also - but overall it has improved ~75%. I hope yours will too.

Quadsweep's Sister said:

I looked throughout your log and wanted to comment about the shoulder pain.
I did see you mentioned now more dips or presses, but saw you still do presses with DB from time-time...The front raises can cause shoulder pain, but primarily the pressing overhead.
After 7 years of super heavy pressing movements for bodybuilding I was heading for surgery after an MRI. I switched to PL and my shoulder pain has really diminished. We do front plate and barbell raises (not super heavy) power cleans, and face-pulls (love these!) We stay away from any fly and side movements. Mine shoulder took ~ 6 months to improve when I switched training types. The pain still comes when I bench sometimes and it torques on squat also - but overall it has improved ~75%. I hope yours will too.

Click to expand...

I added the shoulder presses only because I have not done them in the past and I think the lack of shoulder work contributed to my shoulder surgery.

The front raises I stay very light. I read that heavy front raises kill your shoulders.

When I started powerlifting I religiously followed the basic 9 week program from elitefts.com and it worked wonders!!!. It worked so well I did it for a year and half. Them I hurt my hamstring where it ties in where the butt is , doing sumo deads because I fest the 9 wk program lacked dead work and it does. (I never pulled sumo before that). Westside lacks in shoulder work as most people are starting to acknowledged!!! After a 1.5+ yrs I discoverd Metal Militia. They were a god send. I followed the template off their website. Even though it was forf shirted lifters. I did it all raw and my bench press jumped up every single week.

Then I went to Mike Millers seminar and discovered that I was doing everything all wrong. I got stronger but I was doing all the exercises wrong. I never in my life benched in a shirt before that day. Mike and Deb went out of their way to get me shirt and help me out and still do to this day.

We all know Mike MIller and his crew......ASTOUNDING!!!!-

Parabellum said:

I added the shoulder presses only because I have not done them in the past and I think the lack of shoulder work contributed to my shoulder surgery.

The front raises I stay very light. I read that heavy front raises kill your shoulders.

When I started powerlifting I religiously followed the basic 9 week program from elitefts.com and it worked wonders!!!. It worked so well I did it for a year and half. Them I hurt my hamstring where it ties in where the butt is , doing sumo deads because I fest the 9 wk program lacked dead work and it does. (I never pulled sumo before that). Westside lacks in shoulder work as most people are starting to acknowledged!!! After a 1.5+ yrs I discoverd Metal Militia. They were a god send. I followed the template off their website. Even though it was forf shirted lifters. I did it all raw and my bench press jumped up every single week.

Then I went to Mike Millers seminar and discovered that I was doing everything all wrong. I got stronger but I was doing all the exercises wrong. I never in my life benched in a shirt before that day. Mike and Deb went out of their way to get me shirt and help me out and still do to this day.

We all know Mike MIller and his crew......ASTOUNDING!!!!-

Click to expand...

We read the Metal Millitia after having done the WSB workouts. Had started off with the same 9 week program and did it twice through - but the second time around my training partner thought we should change things. Felt we weren't getting enough of any one exercise long enough to see what was building/growing and what was not. We have what I think is now a combination of WSB, EliteFTS, Millitia arch style and some of our own thoughts thrown in. Its probably that way for everyone. All I know is that in BB, my shoulders were big and strong (and really painful)...once I stopped BB is when all the pain came. Then I switched over to PL and my shoulders have become normal again. I don't know - I wish we did more shoulder work for looks, but it just hurts. And my bench was not any better when I could press 70lbs DB's for sets of 8 or militiary press 135lbs. Those were the things that destroyed my shoulder. Its funny - just like the doctors tell you - when you stop doing "that" the pain will stop too. And it does - but we will not stop will we? At least not until we are ready for a change.

What irritates me is how people bash Mike and his crew. They give back so much to the sport and he is such a good guy....I have no idea if it just makes people feel better about themselves to knock a guy that is stronger than ANYONE on the squat?!

Mike is a standup guy and I know people that train at his gym. He gives of his time to help others.

I just don't get idiots I guess.

Bench day 2/6/05

Warm up raw
bx10 95x6 135x4 160x3 185x2 195x1 275x1 zero pain

shirt 4 board (hpdp blast shirt, cut up the back to open it up)
365x3
405x1
455x2
455x0

No shoulder pain while pressing. But there was some pain form just having the shirt on. Guess my shoulder is still hurting from my lost groove fiasco 2 weeks ago.

curgeo said:

What irritates me is how people bash Mike and his crew. They give back so much to the sport and he is such a good guy....I have no idea if it just makes people feel better about themselves to knock a guy that is stronger than ANYONE on the squat?!

Mike is a standup guy and I know people that train at his gym. He gives of his time to help others.

I just don't get idiots I guess.

Click to expand...

People are jealous.

2/8/05 Tri Day

Close Grip - pinky on the rings
bx25 95x5 135x5 185x5 225x5 275x5 315x3 135x15 bx15
No pain while pressing but some pain after with certain arm movements.

Tate presses
30x6 x8 sets
slight discomfort in my upper bicep/arm during teh last 3 reps. Stretch arm and it went away. Happened after every set.

Mini band pressdowns
minix10 x 7 sets worn out.

Rolling extensions
15x6 25x6 x 7sets.

Iced shoulder. Going to see the Chiro for some art therapy. OVerall my sholder feels ok. But certain movments hurt. I might have injured my rotator or ac joint again.

2/11/05 Shoulder/Back day

Rack pulls just below the knee
135x10
225x5
315x5
425x3
495x3
585x1
585x1

DB Shrugs
120x15
185x15
230x15x4
150x20

Front raises
10x15x3
15x11

Side raises
10x15x3

Tbar rows
45x10
90x10
135x8
225x8

2/14/05 Bench day

Warm up - pinky on the rings
Bx25
95x10
135x4
160x3
185x2
225x1
275x1

Shirt Press 4 Board - index finger on the rings
365x3
405x1
455x2
455x2
455x2
455x1
455x3
_________________

Parabellum said:

Bench day 2/6/05

Warm up raw
bx10 95x6 135x4 160x3 185x2 195x1 275x1 zero pain

shirt 4 board (hpdp blast shirt, cut up the back to open it up)
365x3
405x1
455x2
455x0

No shoulder pain while pressing. But there was some pain form just having the shirt on. Guess my shoulder is still hurting from my lost groove fiasco 2 weeks ago.

Click to expand...

i just read that you said you cut open the back of your shirt. do you think it helped to cut the shirt? do you get more out of it that way, and is it easier to put on? i just got mine, and its hella tight, and a struggle, even using liberal amounts of baby powder. also, how did you cut the shirt to make it an open back?

2/16/04


Band press - ebay blue
bx30
135x8
225x3x4

Flat bench
135x20x2

Mini band pushdowns
minix10x6

Curl bar curls
Bx10
85x6x4

rev curls
85x6

tate press
35x6x5

Hammer curls
65x10
70x8
75x8

Illuminati said:

i just read that you said you cut open the back of your shirt. do you think it helped to cut the shirt? do you get more out of it that way, and is it easier to put on? i just got mine, and its hella tight, and a struggle, even using liberal amounts of baby powder. also, how did you cut the shirt to make it an open back?

Click to expand...

I cut it so I can put on easily. I train alone.
I lose a lot by cutting it. But i use the polys to keep my shoulder safe.

Illuminati said:

i just read that you said you cut open the back of your shirt. do you think it helped to cut the shirt? do you get more out of it that way, and is it easier to put on? i just got mine, and its hella tight, and a struggle, even using liberal amounts of baby powder. also, how did you cut the shirt to make it an open back?

Click to expand...

I can comment on this if you like? My training partner helped me open up the back of an old Inzer shirt I had. Cut it down the back all the way, sewed down the seams and then put a couple thick velcro straps (alternating) in case I wanted to close it a bit. It took a pretty heavy duty sewing machine, be sure to use a thick needle (like you would for denim). They have them at the sewing store. Also tell them what fabric or say denim and they will give you some strong as shit thread.

The difference was incredible. It is so easy to get on and it allowed my Lats to relax which really helps me focus on letting my shoulders relax/drop after the weight comes out of the rack. I have on order a Metal Viking X-Type bencher which will have 90 deg arms, an open back and closed neck (for NASA regulation). I don't think I would want to go back to a closed back shirt but everyone has their preference.

Open up that shirt...fly, be free! (just kidding around). Take care.

With an open back shirt, you can jack it up a lot if your federation allows it...

I gradually pull it down a little further each consecutive set while going up, helps you get more when you need it.

Never go down so far that your approaching the tops of your armpits though. I beleive that is illegal in about all federations.

Good info, thanks.

02/20/05 - shoulders back and traps

Rack pulls just below the knees
135x10
225x3
315x3
405x3
495x3 - some pain in the left front trap or clavicle close to the neck. Some think happend last week.
585x1 -Stopped here the pain was getting worse. I learned my lesson once already, lol.
I think this is because I changed my alternating grip. When I first started doing these I used a palm up grip. This made my shoulder feel weird so I quickly changed the grip to the palms in grip. W/ my left hand I experimented with both grips. I get better balance and stabilization using an alternating grip, left palms out but at the top of the pull I get pain in my trap. I just can't win.

DB SHRUGS
120x20
180x15
230x12x4
150x20

Front raises
10x15x4

Side raises
10x15x4

T-bar rows
45x10
90x10
135x8
180x8
215x5

Cable curls one calbe per arm leaning forward. Nice
15x8
20x8
25x8
30x8
35x8
40x7

2/22/05 Shirt Day
Cuff Complex
warm up - raw
bx10
95x6
135x4
160x3
185x3
225x1
275x1

4 Board - blue shirt - washed it w/ wool lite- fells funny
365x1
365x1
405x1
465x2
465x0 - trouble getting over chest - rerack
465x2
465x1 - lost groove on 2nd rep
465x0 - lost bal - rerack
465x0 - lost it again - took blue shirt off
465x2 - black inzer one size bigger and better material - I 'll start using this one from now on.



2/24/05 - zero momentum day

Bench
bx30
bar+mini x10 x 2
bar+mini+4chains x5 x 2
bar+mini+6chains+60lbs at bottom x 3 = about 185 lbs?
bar+mini+6chains+60lbs(at bottom)+90 x 3 = about 275??
bar+mini+6chains+60lbs(at bottom)+140 x 1
bar+mini+6chains+60lbs(at bottom)+160 x 1 = about 345??
bar+mini+6chains+60lbs(at bottom)+160 x 1
bar+mini+6chains+60lbs(at bottom)+160 x 1
bar+mini+6chains+60lbs(at bottom)+160 x 1
bar+mini+6chains+60lbs(at bottom)+160 x 1

3/3/05 wk 4 of 5 Bench Day
Warm up
bx10
95x6
135x4
160x3
185x2
225x1
275x1
315x1

4 Board with shirt & chains
205lbs + 90 lbs chains x 3
205lbs + 190 lbs chains x 1
205lbs + 200 lbs chains x 1
205lbs + 210 lbs chains x 1
Chains1
325lbs + 210 lbs chains x 0
Chains2
275lbs + 210 lbs chains x 0
Chains 3 4 & 5
270lbs + 200 lbs chains x 0
Chainsetup
235lbs + 200 lbs chains x 1
Chains 6
235lbs + 200 lbs chains x 2

What a cluster fuck. I had a hard time figuring out how to set up the chains and then I put too much weight on and it all went to hell from there. :twisted: :twisted:

Sugarplum said:

you're making me nervous not having anyone hold those boards for you.
its a learning experience and thats what you did, so don't get upset about it.

Click to expand...

Thank God for a power rack.

I've been missing too many workouts. It's either too much work or sick, damn fastfood. Aghhhh. I'm still weak and not 100%.

03/14/05

Decided to got for a max.

warm up
bx30
cuff complex
bx30
95x8
135x6
185x3
225x1
275x1

Shirt, cut inzer ehphd... aka black shirt??
365x1 nt
405x1 touch
435x0 touch, lost it near the bottom/mid point.
435x0 video taped this one, touched, went half way up and couldn't push it up, dumped it. FUCK I have a meet in 1 month, I'm no way near ready. I'm going in at 270ish. I was hoping to hit at least 500 at this meet. Lot of strong guys in the 275lbs class. I'm starting to get discouraged and thinking about letting this meet go and focusing on the June one. (I'm falling in the not strong enough trap .) I lift for me but I don't want to get embarrased. Damn it I did 430 raw before.

I did not edit the vid too much to show my sloppy setop and lifting. Click here weak 435 attempt

Do not become discouraged. I can certainly relate to your feelings as my body has gone through many changes and once where I was strong, I declined in both weight and strength and now struggle my way upward. I had many factors and maybe you have some too. Injury and nutrition will always affect training. These two obstacles have to be overcome first so the later of the three will progress. I know you've mentioned both and they are hindering you possibly?

My shoulder has begun to hurt again too after ~ 5 months of it NOT hurting. It seems these injury's will haunt us - depending on what we do. Its almost as if injury prevention and care becomes a second hobby for us. I know you have a meet coming up...I hope you take care of whatever is plaguing you so you can excel like the true athlete you have shown us you are. Take care.

Thanks for the motivational words. I'm going to focus on the June meet and get things back in order.

03/17/05 0730 am I haven't worked out this early in at least a half decade.

Rack Deads
bx10
135x6
225x3
315x3
405x3
195x5
625x0
585x0x2

Barbell Shrugs
bx10
135x15
225x15
325x10x5
225x15

Shoulder press
bx20
65x10
95x10x2

Chest supported rows - new machine at gym, very very hard. Weird and akward angle. Nice. Time for teh back to GROW.
20x10
90x6
140x6
140x6
140x4
180x1
90x2 right arm only
90x2 left arm only


Fat bar cable curls
50x10
70x10
100x10
150x10

Cable lat raises - push down
20-50x10 l/r f/s

Cable lat raises - pull up
12.5x3 l/r f/s



3/20/05 Shirt day

Raw bench (warm up)
bx20x2
95x10
135x6
185x4
225x3
275x1

3 Boards shirt press
365x3
405x1
425x2x3 I was supposed to do 5 sets but my right shoulder wa starting to ache after the 1st set so I figured I had enough for today. I can take a hint now



03/22/05

Neck machine
20x10x4 positions
50x10x4 pos
75x10x3 pos

Cuff complex

close grip
bx20
rev b x 20
135x5
185x5
225x3
245x3
275x3

raw bench
315x3 - I haven't gone past 315 raw since, wow I can't remeber. I think 11/25/03.
335x1
365x1 easy.. But shoudler is starting to ache after the 315 so I stopped here. I had 385 in me for sure. I think 405 was there too.

Incline bench shrugs - each arm
50dbx20
75dbx20
100dbx15

Pushdows - fat bar - no rest - one set after the other until I missed 10 reps.
50x10
60x10
70x10
80x8

bent one arm machine curls
50x10
60x10
80x10 - too much stress on the old shoulder

Thought about doing abs (lol). But they started to cramp after the pushdowns. (I've been on a week long coffee binge ) so I gues sI worked them somewhere, lol.

I need to focus on my diet. Ret and training are pretty much all over the place due to working 12 hr day & night shifts. I'm not consitant with my protine intake and eating too much junk.

I was thinking about working with Anthony Riccuito but I don't have an extra $595.00.

I'm still recovering from my night tour, I was falling asleep 1/2 hour before the gym. Nice workout.

I'm pushing my shoulder too hard. I need to get back to the recovery work and stop as soon as it aches not a few sets after. I get caight up in the numbers and I have to try a little more , etc...


3/25/05

Rack deads, just below the knees.
135x10
225x6
315x3
405x3
495x3
585x1
605x1 ---- I was shaking like hell and though I was going to pop my hammy again. But never the less - PR -.

db shrugs
150x20
180x15
230x4x12
180x20

Front raises
15x15x4

Side rasies - these hurt so I stay with a light weight
10x15x3

tbar rows - awkward machine
45x10
90x10
135x8
185x6
185x5




3/29/05 - ...zzzzzzz hit the gym after 12 hr shift + 3 bodyquick and a coffee 2 hrs later. WOW am I wired.... :lol: I also had an animal pak.

Warm up - bench
cuff complex
bx20
95x10
135x6
160x4
185x2
225x1
275x1

3 board - shirt bench - inzer ehphd
365x1 - set the safety bars too high
365x2
405x0 - no shirt - too scared of hurting my shoulder.
405x1
430x1 - lost the groove near the top, so I racked it.
430x2
430x2
430x2
430x2

Rack lockouts & holds - these hurt after the surgery so I have not done them in a while. Decided to try them again today.
405x1 + 10 sec hold
455x1 + 10 sec hold
495x1 + 10 sec hold - stopped here.

I don't know about these boards with a shirt. But safety 1st,

4/1/05

Suit Squats - what the hell, why not. Haven't squatted in forever.
bx10
135x10
225x6
315x3
405x3
495x3
585x0 -went down but didn’t come back up.

trap machine f/b
90x20 x20
180x20 x20
270x20 x20
280x20 x20


4/4/04

shirt bench - 3 board =------- inzer ehphd
raw bx20
95x10
135x6
185x3
225x1
275x1
shirt - 3 board
365x3
440x2
440x1
440x2
440x2- PR
Raw
315x6

V bar trap pulldowns
90x8
140x6
170x6
220x6
250x2

4/4/04

shirt bench - 3 board =------- inzer ehphd
raw bx20
95x10
135x6
185x3
225x1
275x1
shirt - 3 board
365x3
440x2
440x1
440x2
440x2- PR
Raw
315x6

V bar trap pulldowns
90x8
140x6
170x6
220x6
250x2


4/?? Chest
Band press – ebay blue
Blue+bar x10
Blue+95 x10
Blue+135 x6
Blue+185 x6
Blue+225 x5
Blue+275 x3
Blue+275 x3
Bands are killing my elbows


4/??Legs
Squats – z suit
Bx20
135x10
225x5
315x5
405x5
495x3
585x0 – Went down and stalled. I though I hit this once before, but that was 555 not 585.


4/?? Back/Shoulders

Rack pulls – added some more volume. I’ll keep adding the volume. By making smaller jumps
135x10
225x8
315x3
405x3
495x3
545x3
585x3

Shoulder Press – nice and easy
Bx15
Bx15
65x10
95x10

DB Shrugs - total weight
120x20
180x15
240x12
240x12
240x12
300x10

Front Raises
15x15x4

Side Raises
10x15x4

T-bar rows
90x10
135x8
180x8
225x2
205x2

Chest Rows – new machine – very hard
50x6
90x6
180x6

Curl bar curls
95x10
95x4
95x4


4/11

Raw warmup Bench
bx20
98x8
135x6
185x3
225x1
275x1

Tried my new rage x
365x0
I think this shirt is too tight. I've been eating everything in site for the last 2 week. I may have out grown it, lol. I took the wieith out of that rack and it move donw a half an inch, lol. I cut the sleeves about 2" and split the back.

3 boards w/ chains + single poly
185x90chains x3
275+90c x3
325+90c x1
385+90c x2
385+90c x2
385+90c x2
385+90c x1 - ran out of energy.
385+90c x2 - got my 2nd wind


Tried the rage again
475x0 lol - see the vid - does the shirt look a little small?


Static holds w/single poly.

4/14/05 Triceps day

Close grip bench
bx30
Cuff complex
95x10
135x6
185x4
225x3
275x3

Raw Bench
315x1
335x1
365x1
385x1
405x1
I had at least another 10 lbs in me. I was amazed at how easy that was. The last time I did 405 was the day I hurt my shoulder back in 11/2003.

Did some accessory tri stuff and went home HAPPY.

4/18/05 back/shoulder day

Rack pulls
135x15
225x5
315x3
405x3
495x3
585x1
585x1

DB Shrugs
120x20
180x15
250x12
250x12
250x12
250x12
150x20

Shoulder press
bx15
bx15
65x10
95x10

Chest rows on awkward machine
50x10
90x8
175x8
190x4
190x2

4/21/05 Bench day

Raw bench
bx10
95x6
135x4
185x2
225x1
275x1
315x1
365x1
385x1
405x1

2 board press w/loose shirt
365x3
405x1
425x2
425x2
425x2
425x1
425x2

315x6 raw

4/23/05 testing shirts. Too many bench days this week.

Warm up
bx20, cuff complex, 95x8, 135x6, 185x3, 225x1, 275x1

Double Ply RageX Bench press
365x no touch
455x no touch
495x no touch
545x no touch
VID: 365-545
585x no touch- this one siked me out. I never had this much weight in my hands on the bench.
VID: 585

Karin Double Demin Bench Press
405x no touch
455x no touch
495x no touch - worn out. I should of had this one. Dumped it.
VID:455-495

There is a meet on May 7th. I want to enter it. But I only have a week to get ready. The RageX needs too much weight to touch. The Karins is my best bet here. But I have 0 time in it. With some practice I can get 495 to touch and lock it out.

1. So if I'm going to do this I will stop training on 4/30 the lastest. Then rest a week. I work crazy night shifts so the more rest the better.
2. So that leaves me M-W-F/S to trian.
3. I have no idea what my shirt max is.
4. I need lots of shirt work to learn the shirt.
5. I need to do a back day.
6. Figure out the most effective exercises I need to do this week.

I was thinking Monday do back. This gives me a few days rest from benching. Then do bench Wed and Friday or Saturday. Friday or Saturday I would look for an opener that I can do 3 reps for in the gym and touch.
I have no idea what my max is.

I can understand your apprehension about the 'not knowing'. That's the weird part about all of this, sometimes you just aren't sure yet. Learning a shirt is a complex process - I too am working in my Metal Viking X-Type Bencher. It has been hard to get weight to touch. It is a strong shirt for me, but I know I will get it soon and so will you.

If you want to do the meet - go ahead and use it for practice, learning...whatever makes it mean something for you. I wish you well. Nice Vids! Take care.

Thanks sis.

050105 some shirt work

warm up
barx25, cuff complex, 95x10 135x8 185x4 225x1 275x1

Karins DD - I wanted to see If I can make 495 touch and lock it out :twisted:
365x3 no touch
405x1 no touch
455x1 no touch
495x1 no touch - I was very very close to touching. But I did not feel the bar. On tape it looks like I did, but I didn't

New Rage - size 54.
405x1 no touch
455x1 - no touch, but I came closer that with the my Karins
495x0 -touched but could not get it past the bottom.


This new rage fits good. But compared with my size 52 the 54 seems too loose because with the 52 nearly 100 lbs more did not touch.

5/4/05

raw warm up
bx30 cuff complex 95x8 135x6 185x4 225x1 275x1

Reverse band press - ebay blue & tan???
275x3
315x3
365x3
405x3
455x3
475x - stopped here, shoulder is aching.

Went home. iced and took a naproxen. My right shoulder has been aching for the last 13 hrs.

OK I'm moving too fast with the raw work. I'm backing off raw work and sticking with shirt work. I've made some great progess the last few months. I don't want my ego to blow it.

Friday I'm starting my waves again.
I have 7 trianing weeks left. That will give me time to learn my ragesX's.
I'm going to train with the losser shirt and throw the tighter one on a few times during the 7 weeks to get used to it.

I'm not sure which boards to use. I was thinking about starting with 4 boards then 2 then 1 boards. Mule designed the routine for me and I emailed him asking what I should change. His pc caught a virus so I have to wait a few days.

I bought a shoulder ice wrap from amazon.com to help me keep the shoulder happy.


5/7/05 wave 1 week1 back/shoulders

cuff complex 10x10

Rack deads - right above the knee.
135x10
225x5
315x3
405x3
495x3
545x1
585x1
635x1 - PR been a long time since I had a PR.
675x0

db shrugs - divide for each arm
120x15
180x20
260x12
260x12
260x12
260x12

Front raises
15x15 x4

Side raises
15x15 x4

Some raises on a machine
22.5x15 x2 f/s

t-bar rows (awkward machine)
45x10
90x10
135x8
180x8
225x2

alt hammer curls
40x10
60x8
70x8


5/9/05 board day

warm up - bench
barx30 cuff complex 95x10 135x8 185x6 225x1 275x1

4 Boards - 54 ragex (this is my loose shirt and it feels tight, maybe I have to cut back on the junk food )
365x3
405x1
455x1
500x2
500x2
500x2
500x2
500x2
Wrists and lower forearms are KILLING me. I have to let the bar go very slowly or bam PAIN.

Shoulder's been feeling a littel weird the last few days. It felt ok during the workout. Ached a little when I got home. I've been icing it.

That's a bummer about that shoulder haunting you again. I had a friend who is hoping to go to the 2008 Olympics in Oly Lifting and hurt his damn back real bad at the Nationals this past weekend. It sounds like you are taking care of yourself with the ice and NSAIDS. Thanks for the vids - we are about 6 weeks out from our meet and learning those damn shirts too.

Had you thought about a 3 Brd, 2 Brd then a carpet press? Just another thought since you looked strong on your lockouts in the vids, but wanted to work on touching while keeping that heavier weight in your hands. You're doing great!

_________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

Quadsweep's Sister said:

That's a bummer about that shoulder haunting you again. I had a friend who is hoping to go to the 2008 Olympics in Oly Lifting and hurt his damn back real bad at the Nationals this past weekend. It sounds like you are taking care of yourself with the ice and NSAIDS. Thanks for the vids - we are about 6 weeks out from our meet and learning those damn shirts too.

Had you thought about a 3 Brd, 2 Brd then a carpet press? Just another thought since you looked strong on your lockouts in the vids, but wanted to work on touching while keeping that heavier weight in your hands. You're doing great!

_________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

Click to expand...

I'm going to drop the boards to 3 , 2, then I'll try the carpet presses. I started with the 4 boards just to get a feel for how my shoulder is feeling.
It sucks getting hurt.

I ordered a nice shoulder wrap from amazon.com. That will help me ice the whole shoulder.

T minus 6 weeks.

carpet press?? can one of you explain?

Instead of boards you use carpet. There's an explanation in sis's log.

ok ill check it out

great stuff, para. One question, why do you work shoulders so hard, especially with your shoulder problems? Do you find that necessary for your bench strength?

I like your idea on the shirt work. I was going to do raw today, but threw on a loose shirt in the middle. I really liked the feel of that!

majutsu said:

great stuff, para. One question, why do you work shoulders so hard, especially with your shoulder problems? Do you find that necessary for your bench strength?

I like your idea on the shirt work. I was going to do raw today, but threw on a loose shirt in the middle. I really liked the feel of that!

Click to expand...

I take it easy on the shoulders, I do very light cuff stuff. On scheduled shoulder days I do light laterals. Every once in a while I do shoulder presses but I stay light with them. I had shoulder surgery a yr ago. I can bench ok now with very little shoulder problems. But aything like shoulder press's or militrary press is still painfull.
I'm trying to ease my shoulder back.

What really helped my bench (range of montion) was just a few sets of 20-30 reps with the bar for a few weeks, since then I have been able to add weight every week.

I love raw benching, but I can't go heavy or I'll get hurt again. The shirt work helped me come back to the point I'm at now. I raw benched 405 3 times in the last few workouts, wow. I thought it would take longer to get back. Before I got hurt my PR was 430. I never had a shirted PR, lol, because I never got a chance to use my shirt before I hurt myself. I got it 2-3 weeks before my injury, that sucked. I'm somewhere around a 500 shirted bench now,

I'm curious what do you think I'm doing that works them hard, believe me the last think I want is another shoulder injury?

Took the week off, because my shoulder is bothering me.

5/17/05 went to nazbar and Mike taught me a few things.
shoulder feeling good today.
Bench warmup
bx30 95x10 135x8 185x8 225x4 275x3

Karins DD bench
315x3 No touch
365x3 no touch
405x2 I'm not holding my breath, I can't remeber if anything touched
455x2 again breathing problems, I can't remeber if anything touched but I think it did
495x2 again as soon as I take the bar or take rep I have to take a breath. At least one touched maybe both
315x3 both touched
Benching raw I have no issues with holding my breath.
I have a lot of things to work on. The shirt controls me instead of the other way around. My right arm is falling behind. (my bad shoulder)
Shoulder is starting to get sore so I stopped here.

5/19/05

rack deads - right above the kneee
135x5
225x5
315x3
405x3
495x3
585x1
675x0
675x1/2
675x0

DB shrugs
120x20
180x15
270x12
270x12
270x12
270x12
160x20

Front raises
10x15
10x15
10x15

Side raises
10x15
10x15
10x15

machine shrugs - close grip
90x20
180x20
270x20
360x20
450x20
540x10
630x10

Ever since 5/19/05 my right shoulder has been KILLING me. This is the shoulder I had surgery on 5/20/04. I've been icing and taking 2400mg of motrin. Feels good when iced. Motrin does nothing. I have a deep ache.
I wonder what I f'ed up now.

shit man that sucks! i hope it turns out to be ok for you. get a cortisone shot, thatll fix it right up

Cortisone destroys cartilage, tendons and ligaments. I was hoping to get something like vioxx.

5/22/05 went to the gym to get some blood in my shoulders

Bench press
bx20
65x10
95x10
135x10
Both my front delt areas or behind them is KILLING me.


F\/cking pissed off. Medicine doesn't do shit.
I'm going to continue stretching it and rest it until Wednesday then start ROM work again. I'm curious if shirt work will iritate my shoulders.

I was doing great with a single poly. As soon as I moved to a double poly and double demin the problems began.

6/3/05
Tested myself last week and worked up to 275 x 5 on raw bench - I need to stay away from these....


6/7/05

cuff stuff to warm up shoulders

Raw bench
Bx30 65x10 95x8135x8 185x6 225x1

shirt 4 board - training shirt - dbl ragex, (I'm not touching the demin this year, everytime I do I get hurt)
275x3 315x3 365x3 405x3 455x3 495x1 stopped here.
Next week 5 sets of at 455x2, I want to work with some more volume. I think I'll get back into it faster.

raw bench
315x6 bx20 - I should have skipped these.

MRI set for Friday. X-ray's show no fracture or tissue damage. But I may or may not have ac seperation. (but this might be die to my surgery last year).

Overall my shouler felt fine until I was done, it doesn't hurt but feels weird. So I'm icing it.

I really need to convince myself to stop going over 225 for the raw work. I think I should probably drop 25-50 lbs on the board work and add more sets or reps or both. The problem is that when I'm in the gym I push too hard and I have an ego problem deveolping.

6/12/05

Barbell shrugs - trying to stay pain free -
bx30 135x20 225x20 225x20 (some guy with legs attacheed to hi shoulders doing 275, so now i have to do more) 315x12 315x12 315x12 225x20 135x20

Front raises
5x15x3

Side raises
5x15x3

Straight bar curls
bx10 - can not hold the bar - because of carpo

Curl bar curls
85x8 85x8

Awkward row machine
50x10 90x8 90x8 90x6

Bench press
bx30 95x20 135x20 - I get very sore and an ache develops, in both shoulders, but more so in my LEFT (good one, damn it) shoulder. Iced both at home and they are ok today (but not 100%)

Nice work

Did you compete?

I thought you had one coming up? I know not many of us have posted up our workouts lately. Let us know how its going? Take care.
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

sorry wrong thread.

I didn't compete because I hurt my shoulder/bicep tendon again.

7/12/05 Back,shoulders, legs - taking it easy :???: rehabing a shoulder/bicep injury.

Squats - raw - I can't remeber the last time I squatted. Has to be a few months since I squatted.
bx10 bx10 bx10 135x10 225x10 315x11 - hammies and lower back is crazy sore...... :roll:

shoulder press
bx20

rack deads
135x1 225x5 315x5 - stopped here, just feeling things out.

super setted with

barbell shrugs
135x20 225x20 315x20 - stopped here, just feeling things out.

t-bar contraption rows
45x10 90x8 135x8 180x6

Lat raises
front 5x15 10x15 - stopped here, just feeling things out.
side 5x15 10x15 - stopped here, just feeling things out.

hip abductor 1
100x20 140x20 190x20

hip abductor 2100x20 140x20 190x20

machine preacher curls
45x20 70x12 - stopped here, just feeling things out

I was sorry to hear you were injured. I wish you a quick recovery so you can compete if that is your goal. Take care.

7/22/2005
Warm up -bench press-
BAR x 20, 95 x 5, 95+BANDS x 5, 185+BANDS x 5, 185+BANDS+90lbsCHAINS x 3
275+BANDS+90lbsCHAINS x 1

Shirted bench press - loose RageX
365+BANDS+90lbsCHAINS x 1 - touched
365+BANDS+90lbsCHAINS x 1 - touched
365+BANDS+90lbsCHAINS x 1 - touched

I struggled with all the above, probably too much lbs.

Shirted static holds
495 x 10sec
585x 10 sec

7/25/2005 Traps, back & shoulders

Rack deads
135x8 225x5 315x5 405x5 495x5 - stopped here - too much pressure on front of my bad shoulder.
super-setted with
Barbell shrugs
225x20 315x12

Dumbbell shrugs
75x20 100x15 125x15 125x13 - shoulder pinched me pretty good so I stopped here. I don't want to be rehabbing forever.

Machine rows
a few sets of light weight

Side lateral raises
15x15

---------------------------------------------------------------------
7/26/2005 legs/shoulders - right after my 12 hour night tour, f@cking tired.

Squats - raw - added belt at 315 and wraps at 405
barx20 bx20 135x10 185x10 225x5 <--lower back already screaming at me.
315x5
365x5
405x5
455x3
495x1
This was the first time I used wraps... I like it. What can I do to stop my lower back from killing me. Each time I add a little weight to the bar it starts killing me.

Shoulder press
bx20 bx20 55x10 95x10

----------------------------------------------------------------------

7/30/2005 - board day

warm up raw bench press
barx20 135x10 185x8 225x3 275x1 315x3

4 board w/ 54 dbl rageX <-- felt like I had the shirt on all wrong today - but it looked right
365x3
455x2
520x1 <--- lost my footing
520x1
520x2
520x1 x0, dumped it
520x1

ego raw bench press
405x0 too tired
----------------------------------------------------------
8/1/2005 Squats

Squats w/Z-suit
135x10
225x8
315x5
405x3
495x1
545x1
600x1 <--- PR , I think I need to work on my depth

This is with only 3 weeks of squatting
---------------------------------------------------------
8/3/2005 back/shoulders/traps

Rack dead - above the knee
135x10 225x5 315x5 405x3 495x1 585x1 405x6

Dumbbell Shrugs
75x20 100x15 135x12 135x12 135x12 135x15

Front raises
10x15 15x15 15x15

Side rasies
10x15 15x10 =pain = stop

T-bar rows (1p = 45 lbs plate)
1px10 2px8 3px8 4px5 5px2

Hammer curls
35x6 55x6 75x6

Incline dumbbell shrugs of a bench
75x15 75x20

---------------------------------------------------------------------
8/3/05 back/shoulders/traps

Rack dead - above the knee
135x10 225x5 315x5 405x3 495x1 585x1 405x6

Dumbell Shrugs
75x20 100x15 135x12 135x12 135x12 135x15

Front raises
10x15 15x15 15x15

Side raises
10x15 15x10 =pain = stop

Tbar rows 1p = 45 lbs plate
1px10 2px8 3px8 4px5 5px2

Hammer curls
35x6 55x6 75x6

Incline dumbell shrugs of a bench
75x15 75x20
----------------------------------------------------------------------
8/7/2005

Raw bench
barx20 95x10 135x8 185x8 225x5 275x5 315x6

Curls
85x6 125x6

Flyes
30x10 30x10

Cable lat pushdown whatchamacallit
Front 17.5x15 22.5x15
Side 17.5x15 22.5x15

----------------------------------------------------------------------
8/11/2005 board day

Warm up - raw bench press
bx20 95x10 135x8 185x6 225x3 275x3

3 Board w/ rage
365x3
405x3
455x2
455x2
455x2
495x2
495x1xdump

Static hold
525x6
----------------------------------------------------------------------

Good work...

nice PR!!

Thanks

8/19/2005

deadlift - been over 2-3 years since I did full range deads
135x10
225x5
315x3
405x1
495x0
495x1 - stopped here, both hammies felt like they were going to pop. I tore the semitendonitis(spelling) in my right hamstring twice already.
I could have gone higher but I didn't want to risk an injury being 6 weeks out from a meet. I'm upset, I was expecting at the very least 585.

db shrugs
75x15
100x20
140x12
140x12
140x12
140x12

Curl bar curls
75x6
115x6

Trianlge bar pulldowns.
100x8
160x6
250x2 - too tired.

My forearms got a good workout today. LOL, they were cramping on me all night. Even one of my fingers was cramping up.

On Sunday I'm going to start working with my meet shirt. I just to start breaking it in and this time I want something to touch. Last time I tried it in May I could not get 585 to touch.

Come visit metalrage.net

8/21/2005 - trying my meet shirt out. 52 dbl rageX

Warm up raw bench
bx30 115x8 135x6 185x3 225x3 275x3

shirted bench - looking for something to touch!! --- Click on the links ---
365x0 no touch, locked it out
455x0 no touch, locked it out
545x0 no touch, locked it out
600x0 no touch, spotter touched the bar so I don't know how much was me.



Static holds
600x10sec & 635x10sec

Shirted bench - trying to get a light weight to touch
405x3

8/31/2005 Squats

Squats with my z suit.
135x8
225x5
315x5
405x5
495x1 w/ wraps - depth looked ok - what do you think?
605x1 w/ wraps - depth sucked. I had a hard time moving my feet out and had them too narrow.

Next time I'll move the uprights down a little more. Racking that sucked!

9/2/2005 shirt day (again) no vid's because the batty died, Mad Mad Mad Mad Mad Mad Mad Mad Mad Mad Mad Mad Mad Mad Mad Mad Mad Mad Mad Mad Mad Mad

warm up - bench press
bx10, 95w/miniX10, 135w/miniX8, 185x6, 225x3, 275x1

Cuff complex

Shirted bench 2 board - testing the meeet shirt again and working on my set up.
405x1 no touch
455x1 no touch
505x1 no touch
545x1 no touch
405 w/mini x5 no touch - but I was getting close.

I like this setup and I think I was getting pretty close to touching. I decided not continue because of the extreme pain in my wrists and forearms when I lifted and then racked and let go of the weight.

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

9/8/2005 shirt day looking for an opener again 800mg motrin 1/2 hr before the gym. Video's included on the metalrage forum.

My plan for this workout was to work up in weight while trying to touch 2boards and work on my new setup. Once I am able to touch the 2boards I was going to get rid of the boards and see if I can get something to touch. My goal was to get 605 to touch. I feel I would have got it. BUT, my wrists almost exploded with the 545 and I thought I might have stress fractured the bones in my arms.

warm up - raw bench press and practice the new setup.
bx20
95x10
185x8 225x3 275x1 315x1 365x1wrists starting to hurt with the 315&365

2 boards with my meet shirt
455x3 - no touch
495x2 - getting closer
545x1 - touched the boards I couldn't do it last workout. My wrists flet like they were going to explode. After this set I started feeling my forearm and the bones there and it felt like I may have stress fractured them, like shin splints. But I think I would be in a lot of pain now and I'm not.

605x0 - I wanted to see if I can handle this today. I tried to lift it out of the uprights and again the same thing with the wrists.
I know I could have made this touched. I thought about this for a few minutes and said to myself I have 3 training weeks left and I still do not have an opener so I should try but then again I am too close to the the meet to get hurt.

The pressure was all too familiar like when I hurt my shoulder but much more instense. I've been having these wrists issues for the past 2 weeks now. I'll give them a break for a few days. Do some R.I.C.e.

Now the rest of my training is f\/cked. I need a few days or weeks to get my wrists back to normal. I can either stay light and work on form or take the time off. I know if Itake too much time off my lifts will suffer.

What do you suggest?

9/15/2005 etc... day

db shrugs
75x15
100x20
150x10 <- wrists Mad
150x10 < wrists Mad
75x20

seated shoulder press
barx20 x20

leg press
360x10
540x6
720x6
900x6

awkward chest supported free weight row machine - this machine is tough Shocked
50x10
90x10
140x6
160x6

Front lat raises
10x15
15x15
15x10
super setted with
Side lat rasies
10x15
15x10
15x10

9/16/2005 - looking for an opener ... again..

raw bench press - warm ups
bar x20
bx20
135x8
185x5
225x3
275x3
315x1

2 boards with meet shirt
405x2 x no touch
455x4 no touch
495x3 no touch- I came pretty close here.
545x1 x no touch <<<<VIDEO - the 2nd rep was fun
585x0 x no touch <<<<VIDEO - I have no idea what happened here. But maybe this happened because I am not tucking my elbows. I put some biopheeze on both wrists, forearms and shoulders while at the gym. Because they were all screaming at me I don't think I hurt anything too seriously, time will tell.

Overall a shitty day. I couldn't get the set up right today. My damn elbows were flared. My damn wrists are all f\/cked up. F\/ck it I'll push through it.

I'm not going to use the 52 ragex for the meet. I need more time in it.

I'm going to use my 54 training shirt at the meet and open with 500 and see where to go from there.

lol the 2nd attempt was funny but dangerous.

I notice I usually hurt my shoulder when I dont keep the weight properly balanced.

Even slight changes hurt my shoulder. And I dont use the weight your using.

Keep up the good work though. Your numbers keep growing.

9/20/2005 - I have two problems 1. I still do not have an opener going into the 2nd ot last bench workout. 2. I'm trying to take it easy on my wrists so they are healtheir on meet day.

Cuff complex

warm up - raw bench
barx20 bx20 95x8 135x8 225x10 275x3 315x1

shirt bench with my loose shirt
365x3 - no touch <<<<click for video
405x3 - no touch <<<<click for video
455x2 - no touch <<<<click for video
505x0 - no touch I expected to touch this and complete the rep <<<<click for video
505x0 - no touch <<<<click for video - damn wrists are killing me. I am pretty pissed off that I can't get anything to touch.
455x1 - touched <<<<click for video - it's about time.
455x1 <<<<click for video

raw bench
315x5
I was really beat this workout and I'm probably over trained a bit.

-----------------------------------------------------------------------

I have one more bench workout left before a week of rest. I want to push hard this last workout but I also need to give my wrists a break because at this point they are hindering my progress.

I think for the last bench workout I should continue to work on my setup and keep trying to get light weight to touch....

My plan for the meet was to open with my loose shirt and do the 2nd attempt with my loose shirt . Then through on my tight shirt and take 600+ for a ride.

I'm worried that I spent the last month tryingto get something to touch with the meet shirt and I could not for one reason or another. Now I may have developed a weakness where the loose shirt stops working and I take over.

I'm in full panic mode now. This would be my 1st equiped meet and I'm expecting a lot from me.

Any advice ?

At the OCt 1st meet I did:
455 - easy
501 - easy
606 - miss




10/14/2005 iron island

warm up
Bx30 95x10 135x8 185x8 225x6 275x3

Loose ultimate (Thanks John)
315x1 nt
405x1 nt
495x1 nt (edit: added this)

Tighter ultimate (Thanks John)
495x1 (edit: added this rep) nt my hands off and I thought my shoulder was going to explode.
545x1 touched
(edit: I meant to put this comment for the 495x1nt setmy hands off and I thought my shoulder was going to explode. (edit: wrong set!!! this was the 495x1 nt)
--- Hey --- PR PR PR !!!!!!
585xmiss back slipped sweaty

DB Hammer curls
35x10 45x10

Axel overhead press
barx20 x20

Raw
325x3


10/17/2005 - shoulder is a little tweaked, wrists tweaked too -

Neck Machine
25x10 x front, left, back, right
50x10 x front, left, back, right
75x10 x front, left, back, right

Barbell shrugs
135x20
225x15
315x15
315x15
315x15
315x15
135x15

Hammer machine shoulder press
50x10
90x10
150x8
180x6
230x6

tbar rows w/mini
45x10
90x10
135x8
180x6

cable bent over curls
40x12
50x25

....zzzzzzzzzzzzzz time .zzzzzzzzzzz

10/21/2005 bench day

raw warm up
barx50
95x10
135x8
185x6
225x5
275x5
315x6

4 boards with ultimate - I didn't even feel the shirt, lol
405x4
495x3

3 boards with ultimate
545x2

I was disapointed with this workout. I wanted to go over 600+ on boards today.

All I can chalk this terrible performace to is me. I have not been too focused the last 2 weeks and I have been skipping too many meals.
Time to hit the vitamin shop and and get more protien and get in gear.

10/26/2005 shirt day
cuff complex 10xfront/side/back.

I forgot my belt and the collars so I did a raw day instead.
Raw bench press.
barx20 comp grip
barx30 comp grip
95x10 comp grip
135x10 comp grip
185x10 narrower grip
225x6 narrower grip
275x5 narrower grip
315x3 medium grip
365x1 - - medium grip - I brought this high on my chest. I flared my arms BIG TIME. Instead of redoing it I added more weight
405x0 - same problem, I flared my arms wide and brought it high on the chest. Then I hit the safety bars and stalled it. It felt heavy but I think I could have gotten it. But like always too damn paranoid about my shoulder. ( I make to many cructhes for myself and I bitch too much! I'm getting tired of this)
315x3 medium grip - had more but I stopped here.

Plate loaded gripper
1 45 lbs plate x20
2plate x20
3plate x20
4plate x10
5plate x10
6plate x2

Iso machine front military press
50x20
90x6
160x6
270x6


11/1/2005

Warm up
cuff complex

raw bench press
barx30
95x10
135x8
185x8
225x6
275x5
315x3

4 boards w/ ragex sz52
365x3 no touch
405x2 no touch
455x1 no touch
495x1 touched

2 boards w/ ragex sz52
545x1 no touch
585x1 no touch
635x0


static holds
635x0
635x0

machine shrugs - 2 differnet grips
90x20 regular grip supersetted with 90x20 narrow grip
180x20 regular grip supersetted with 180x20 narrow grip
270x20 regular grip supersetted with 270x20 narrow grip


hammer curls
30x6
35x6
40x6
45x6

Band push downs
3 sets of 20 with a mini

11/4/2005 shirt day
nt=no touch


cuff complex

warm up
raw bench bar x 30 95x10 135x8 185x6 225x3 275x1
shirt(ultimate) 315x1 nt 365x1 nt 455x1 nt

Shirted bench press (ultimate)
495x1 nt - touched safety bars
changed shirts (double ply RageX size 52)
555x1 nt
585x1 nt
605x0 - bad setup - I could not move it over me, racked it.
605x1 nt

Static hold
615x10 seconds <- PR

The gym was pretty empty today. I was thinking about workout up to 555 for a PR in the ultimate but wussed out.

11/8/2005 - only 20 min to train today

barbell shrugs
barx10 135x20 225x20 315x2 shitty grip- no straps today

machine shrugs - regular grip
270x20 360x20

machine shrugs - narrow grip
270x20 360x20

machine military press
90x8 180x6 270x6

11/14/2005

(doubled) Band raw bench press - best guess as to band tension is about 50-70 lbs
bar+band x 10
95+band x 10
135+band x 10
185+band x 6
225+band x 5
275+band x 5
315+band x 1

hammer curls
60x10

11/16/2005 - working nights. hit the gym after work...fun.......not...

Squats with an old victor suit
bx10
135x10
225x10
315x10
405x5
495x3
585xdumped
I was thinking why I only squat squat 3-4 times a year... oh yeah

trap machine -reg grip -narrow grip super sets
90x20 90x20
180x20 180x20
270x20 270x20
360x20 360x20
450x15 450x20

........zzzzzzzzzzzzzzzzzzzzzzzzzzz

11/19/2005 shirt day @ iron island ( 3.5 hrs sleep I love nights - @$%@@#%^t)

Warm up
barx10
135x10
225x10
275x10
315x3

Shirted bench press - ultimate -
365x1 nt
455x1 nt
495x1 nt
545xmiss touched - felt like I couldn't lockout my right arm
my form is horrible. I go too high on the belly and muscle the weight up and fightthe shirt instead of touching lower and letting the shirt do the work.
495xmiss - working on form (back slipped and couldn't lock it out.)
455x2 working on form.
455x2 - working on form. John and Greg marked my shirt with chalk and I hit the sweet spot twice.

There was some kick @ss benching going on there last night. John hit 725 in a single rage. Joel locked out an easy 755, nt!. Peter was doing bands and chains with over 700lbs at the top. Greg was muscling around 505 and Eric (the leanest most vascular powerlifter I've ever seen) was throwing 315 up like it was an empty bar.

I love training at and the people at iron island. Now if I can get my lazy @ss there on a Saturday to learn how to squat.........
_________________

11/22/2005 - bench/back/shoulder

raw bench press
close grip
bar x 20
95x10
135x10
225x5
275x5
reg grip
315x6
225x12

I was tired and I wanted to go home. NO WAY.

Flat db press
100x6
100x6

Incline db
100x6
100x4

db fly's
35x8
35x8

Chest supported rows - tough machine -
50x10
90x8
140x8
180x6

Front raises
15x10
15x10

Side raises
15x10
15x10

Hammer curls
35x8
45x8

Nose breakers to the chin - med grip
barx10
65x10
95x10

Hammer machine military presses
90x10
180x10
270x6 - shoulder started pinching me pretty hard

11/25/2005 - legs / back

neck machine
50x 15 front x15 right side x15 left side
75x 10 front x12right side x12 left side
100x 10 front x12 right side x12 left side


raw squats
135x20
225x20
315x20 - this was tough I didn't think I would get past 10 today. But I pushed through.

Wide grip pull downs
110x8
168x8
200x8
220x5

Cable crossovers
50x10
40x10

Crunch machine
50x10

11/29/2005 shirt day

raw warm up - working on bringing the bar lower on the belly
bar x20
95x10
135x8
185x8
225x6
275x3
315x1

shirt bench - ultimate
365x1 Click here to watch Ultimate-365x1
405x1 Click here to watch Ultimate-405x1
455x1 Click here to watch Ultimate-455x1
495x1 Click here to watch Ultimate-495x1
I didn't touch on any of these. I felt weak today. I changed shirts to keep breaking in my tight shirt.

shirt bench - ragex
545x1 - grip a little narrower - so I can get the weight out of the rack. - I must have recorded over this one???
585x1 - grip a little narrower - so I can get the weight out of the rack.- not tucking my elbows enough. Click here to watch RageX-585x1
615x0 - I spent 20 min looking for spotters and finally found some. This was really cheesy. This intimidated me and I started bringing the bar up instead of letting it sink in. - I think I have to up the weight and start doing static holds, lockouts, boards, and maybe some negatives. (If I had a good pair of bands I could do reverse bench presses. )Click here to watch RageX-615 x0---cheesy

Raw 315x8

12/02/2005 I didn't have too much time to train today so I mixed it up.
I had to go see my lawyer. I'm trying to evict a con-woman tenant. In NYC the tenant has all the rights and the lawyer is crazy expensive.


raw bench press
bar x30
95x8
135x8
185x8
225x8
275x8
315x3
365x1
405x1
315x9 - I have a vid but I'm having trouble w/ the camera.

rack deads - around knee level
315x1 - I did 10 shoulder shrugs once I got it to the top
405x1
495x1
585x1 - lol, I almost passed out once I put the bar down. I have video, but my vcamera insists on only ejecting the tape - This did not record.

dumbell curls 45x8
barbell curls 135x3

assisted pull up and dip machine - 100 - these really tweak my shoulder so I'll work up slow.
narrow pull ups x10 - I usestacould do 20 dead hangs @ bw . I need to work on these
dips x10
narrow pull ups x6
wide pull ups x10
dips x6
wide pull ups x6

Vbar pull downs
100x6
160x6
200x5
200x4

Reverse cable lat crossovers
40x12
40x12



12/06/2005 shoulder/bicep quickie

Hammer military press
90x10
180x8
270x6
360x3
180x12


cable lat pushdowns
15x10
25x10
35x10
40x10

cable lat raises
40x12
40x12
40x12

cable internal rotations
20x15
20x15

cable external rotations
20x15
20x15

db hammer curls
40x8
50x8
70x8

bent over cable curls
40x10
50x10
60x10
70x10

Ultimate, what is that, a new shirt?

Lookin good MAN!!!

Chambewy20 said:

Ultimate, what is that, a new shirt?

Lookin good MAN!!!

Click to expand...

It's a demin from Inzez. I don't think it's new.

Just never heard of it, my bad.

Looking good man!!!