Parabellum's Power Log v2

[Parabellum]

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.

 

[Parabellum]

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.

 

[Quadsweeps Sister]

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."

 

[Parabellum]

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."

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.

 

[|3ossman]

carpet press?? can one of you explain?

 

[Parabellum]

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

 

[|3ossman]

ok ill check it out

 

[majutsu]

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!

 

[Parabellum]

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!

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?

 

[Parabellum]

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.