I think MULE is trying to kill me...

[MULE1]

Spatts my sweet do you think I hand out all my secrets...


Project , the question is do YOU think YOU are doing enough shoulder and trap work...You need to count your reps and you need to go heavy...heavy...heavy

 

[spatts]

Seems to me that the part of the traps that's going to create the most elevation on the bench is the area between the shoulder blades. If I were him I'md be doing kelso shrugs and heavy BB rows like crazy.

 

[MULE1]

Project it's ok to do rows etc....

 

[TheProject]

Project it's ok to do rows etc....

LOL...never said it wasn't okay...

10/2/03 - Shirted Day

Usual raw progression, up to 185.

The 5 shirted sets went really, really well today. I'm remembering to breathe at the top of each rep, got each rep to touch, and the weight went up a LOT faster this week compared to last. Had a bit of a problem throwing my shoulders, and I was moving on the bench. We have GOT to replace our bench...Hannibal noticed that it was a little off today as well. A lot of the movement is just me being off, I'm sure, but the bench is just shot.

I used some longer wrist wraps, and that's helped me not to cock my wrists back as much, which in turn helps keep my forearms from screaming at me.

After my shirted sets, I was feeling good, so...I decided to take a heavier weight.

Attempted and got 265...a 10lb PR!

I tried 277, but came out of the groove. After all my other work, I think I was just a little too fatigued, but as easy as 265 was, 277 should've been cake.

Did my 10 lockouts at 315, but tried 'em at pin 10 instead of 9...don't think there's any value to doing them that high, as there's almost no ROM. I'll do at least pin 8 and pin 9 on the rack going forward.

My plan at this point is to do some more lockouts on Monday, then hit some 4 and 5 boards.

 

[Lord_Suston]

After my shirted sets, I was feeling good, so...I decided to take a heavier weight.

Attempted and got 265...a 10lb PR!

Did my 10 lockouts at 315, but tried 'em at pin 10 instead of 9...don't think there's any value to doing them that high, as there's almost no ROM. I'll do at least pin 8 and pin 9 on the rack going forward.

My plan at this point is to do some more lockouts on Monday, then hit some 4 and 5 boards.

solid pr, a longer lockout IMO works much better for mjyself and save my shoulders. keep the from tight and keep working. I want to see some big numbers out of you when I get a chance to visit

 

[Liftbig]

300 project, 300.

 

[TheProject]

300 project, 300.

heh...I want 3 wheels, man.

 

[Mike_Rojas]

Did my 10 lockouts at 315

So Mule is having you do 10 singles at 315 on the lockouts?

 

[Hannibal]

Attempted and got 265...a 10lb PR!

I tried 277, but came out of the groove. After all my other work, I think I was just a little too fatigued, but as easy as 265 was, 277 should've been cake.

NICE PR Brotha....actually that was 287 that you missed. We added the 11's (kilo plates). Hand we just added the 5.5, you would have nailed 276.

 

[TheProject]

NICE PR Brotha....actually that was 287 that you missed. We added the 11's (kilo plates). Hand we just added the 5.5, you would have nailed 276.

Thanks man...those damned Hasselhoff plates always throw me off.

Rojas, yeah, I'm doing 10 singles at 315. Would like to try and go heavier on 'em soon.