Parabellum's Power Log v2

[Illuminati]

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.

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?

 

[Parabellum]

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

 

[Parabellum]

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?

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.

 

[Quadsweeps Sister]

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?

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.

 

[Chambewy20]

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.

 

[Parabellum]

Good info, thanks.

 

[Parabellum]

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

 

[Parabellum]

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

 

[Parabellum]

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:

 

[Parabellum]

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.

Thank God for a power rack.