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Old 01-14-2013, 01:08 AM   #219
Ramrod
"1500" by 2017
Max Brawn
 
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Join Date: Oct 2012
Posts: 3,103
Training Exp: 17
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Squats
Reputation: 415459
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Bench Day - Still not feeling it. Seems I just can't get the muscles around my shoulders to warm up. Some small muscle in my rear delt going into my arm is were it's painfull. The odd thing it's my other shoulder/arm this time. Still taking it semi light on my workouts. Taking a good 20-30min of warming up with different Exercises. A few months ago I hit my PR on Bench with a 325 then Rep'ed out with 225 for 15 reps. I barely got 315 with the RAM on a week or so ago. I think it's just going to take time. I have to keep reminding myself to leave my ego at the door and focus on the rehab side of it. Instead of hitting big numbers.


The Workout

Warm up Exercises

DB Rotator Exercises................Super setted with.............Shoulder Dislocations
10/10................................................ ..................................15
10/10................................................ ..................................15
10/10................................................ ..................................15

Arnold Press..........Super Setted with......................Push ups
12/30................................................ ........................12
12/30................................................ ........................12
12/30................................................ ........................12

Bench
Warm ups...................Super Setted with...............Face Pulls
15/BAR
8/115............................................... ......................12/70
5/135............................................... ......................12/80
3/160............................................... ......................12/80

Core Sets................Super Setted with..................DB Rows
3/190............................................... ....................12/50
3/215............................................... ....................12/60
3/245............................................... ....................12/60

RAM Added
8/245
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Meet PR's: 480/320/520 Total: 1320 @180
GYM PR's 520/340/550 = 1,410

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