ME Bench fun and some videos

[IrishPower]

With the meet approaching and me having absolutely no clue what I could do on flat bench, I decided to have a little fun on Max Effort day.

My idea had 3 purposes.

1. Find a shirt amongst my pile of shirts that I could get an relatively light opener down to.
2. Work up to a decent opener weight, yet still create some work for my triceps.
3. Make sure my pec wouldn't explode


Results.

1. I found a really loose shirt, I will take my opener with this.
2. I added doubled mini bands so my triceps would have to work hard.
3. My pec held up fine... no pain. Not bad considering less than a year ago it was in tatters. Note to self: send thank you letter to surgeon.


Video link:

http://www.growordie.com/training/videos/me_bench.wmv

Here are some other videos illustrating dumbell benches with zero, 1, and 2 mini bands.

http://www.growordie.com/training/videos/exercises


As observed by b-fold, these mini bands really control you. I am forming on off-seasing training plan which involves a lot of band usage. If you notice the upper part of my ME movement, my elbows really flare.

I need to practice, practice, practice getting the bar lower on the belly and pushing straight upwards.


My plans for next week are to try on a decently tight shirt, work with weight >500 lbs, and get a decent competition pause.

I will keep everyone posted.

train hard.
/irish



ps. i don't know what they did to elite but it is slow as crap, all my old links are broken, and thread and PM notification doesn't seem to work.

 

[Deciever]

you are a very strong man my friend, a very strong man.

good luck at your contest.

 

[k1401]

Great post as always Irish
Look forward to more and keep up the progress for your meet.

 

[benchmonster]

Cool stuff Irish. You are a monster indeed. Isn't this less than a year after the torn pec? Very impressive.

Anyone that is able and willing, I still have the video of my 600 and 650 on the 2 board/shirt band press. I would like to put it up on the board, but I am a bit too simple and cannot do it. If anyone is willing they can PM me or [email protected]

Also, Irish, I will be sending you a tape soon of some Okie movements for your archives.

B.

 

[lilmikey]

pec tear

i know this doesn't apply to the topic of the thread, but i went to simply growordie.com after seeing your cool videos Irish, and holy shit, i saw the pictures of your pec tear! That looks disgusting (no offense) and totally painful! How long did it take to heal? Geez...

Anyway, you're OBVIOUSLY much better now; excellent job on the ME bench! You're huge.

I love watchin your videos... you know what would be great is some informational videos for newbies and stuff to the sport. Kind of like westside tapes... only not really. But it's just a suggestion.

Anyway - cool and thanks for the post.

 

[IrishPower]

lilmikey / benchmonster:

I think the repair was last july. i did a slow rehab time. Physical therapy was the stupidest thing I ever saw so I did all my own stuff after the first session.

I hadn't really done serious 3-lift training in 3 years, so I had so much other stuff to work on that i was ok going slow. I was pressing with a broomstick 8 weeks after the surgery, followed a rep-style program for several months till i got to 225/20, and then i went back to westside stuff full blown. i don't think i have really been doing ME work for more than 4 months.

I am very pleased with recovery, but I have developed a rotator cuff imbalance I will need to work on in the off-season.

Some people have made very quick returns after tears. Ano Tartanian (sp?) competed like 12 weeks after his surgery. Dave Tate was encouraging me to go into it quicker. I have just tried to be cautious.


I am slowly trying to build a library of media stuff. As soon as the competition ends, I will be doing a lot more filming. Unfortunately we lost 2 of our partners. One guy got a job and the other blew out a knee so it has been hard to film and train.

I am also taking videos and pics from others as well.

More to come!

/irish

 

[lilmikey]

cool Irish; thanks