bench 9-12-03

[kingc_79]

speed bench-----7 x 3 w/145+chains, 2 x 1 w/185 + chains
pin press(4"-6"ROM)------- 2 x 3 275lbs
clean(once) and press(strict)----- 3 x 9 (explosive) w/95lbs
weighted chins-----3 x 4 w/45lbs(didnt feel great on these so couldnt go real heavy)
face pulls w/light band-----3 x 8
bb shrugs---3 x 8 w/225lbs
keg swings----3 x 8
gripper 3 x 5w/5 sec hold on last only using ring and pinky fingers

really liked the keg swings..think i'll keep on doin these for a while..

 

[PolishHammer1977]

Why didn't you feel great about the CHINS chad?

 

[kingc_79]

my rotators kept popping and started hurtin pretty bad

 

[PolishHammer1977]

now you know what you must do.

work the rotators

 

[kingc_79]

now you know what you must do.

work the rotators

i know...my left one has given me trouble ever since a wreck last yr and i do rotator work before every upper workout and i even get in my pool and do underwater rotator work w/3lb ball bout 1x/wk. maybe i need to try some new exercises for em.

 

[PolishHammer1977]

I never used weight underwater when I do my AR.

I actually invent patterns and pretend I am flying like an eagle underwater.

Try it out Chad.

 

[b fold the truth]

I'd just leave out the chins...

B True

 

[t3c]

nice man, how much longer until your meet?


is there a benifit to doing super heavy low rep chins anyway? i mean why not like 8-10 reps....its asistance right?

 

[brian747478`]

i was thinking with t3c and b, why so heavy on chins???

 

[kingc_79]

i've always felt chins have helped my lats out....and i'm not doin them super heavy anyways but i wont be goin heavy and low anymore now bc my rotators are takin a beating...and tec: i cant go to the meet...did u not see my other thread....i have to muster in memphis for the marines. still inactive reserve so i gotta check in or some crap.

 

[thebrute]

awesome workout man!! man..i really need to get some chains. LOL tb

 

[t3c]

i've always felt chins have helped my lats out....and i'm not doin them super heavy anyways but i wont be goin heavy and low anymore now bc my rotators are takin a beating...and tec: i cant go to the meet...did u not see my other thread....i have to muster in memphis for the marines. still inactive reserve so i gotta check in or some crap.

ohh damn sorry man

i didnt know you were in the marines. what does muster mean?

 

[Mike_Rojas]

what does muster mean?

He's in "inactive reserve", which means they can call him up in cases of "emergency". Muster is when they have him come in to get checked out once a year or so - make sure he's alive and well.

When you sign up for 4 years active duty, they also get you for 4 more years "inactive". So be careful before you sign that dotted line - they'll own your ass for 8 years!

 

[kingc_79]

He's in "inactive reserve", which means they can call him up in cases of "emergency". Muster is when they have him come in to get checked out once a year or so - make sure he's alive and well.

When you sign up for 4 years active duty, they also get you for 4 more years "inactive". So be careful before you sign that dotted line - they'll own your ass for 8 years!

yep exactly...i was in for 5 yrs and its been a yr so i got 2 yrs left till im completely free actually.