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Old 04-15-2012, 08:10 PM   #21
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There are plenty valid options here, but the biggest thing I would suggest would to always listen to your body....but you already know that!

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Old 04-15-2012, 09:00 PM   #22
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Originally Posted by Fazc View Post
I'm right there with you, unfortunately.

I was going to mention this in my log, but may as well note it here my right brachioradialis has been giving me a lot of trouble lately. I really need address some balance post-meet.

I think I'll be doing a lot more parallel grip chins, rather than direct bicep work.
I'm not really sure what I plan on doing. I think perhaps some general strengthening work like a 3x10 each bench workout initially just as a jumping off point.
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Old 04-15-2012, 09:07 PM   #23
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Originally Posted by miked96 View Post
I would suggest getting some elbow sleeves and training with them now.
Thanks for the advice on the sleeves. I will check them out.

And thanks for the insights. I appreciate it.
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Old 04-15-2012, 09:16 PM   #24
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I have mentioned to Fazc that right now I feel I could bench heavy 5-6 days per week if I wanted to. I have been benching 3x a week for the last 6 months, generally doing about 4-5 reps top reps per day, sometimes only a single if I am trashed, but this is rare.

Prior to the Slingshot all my main work was at 70-80%, with most of it being 70-75%. I did this for years, occasionally straying up to 85% but I would incur strains.

I was making no progress at 70-80. My bench was the same for at least 18 months. Most of my work now is supra-maximal, and while it paid off the first 2 months, I have fallen back into stagnation.

One area I have yet to hammer hard is the 85% range. With a Slingshot this would work out to about 365-375 pounds. It's not possible to train 85% without a Slingshot, as I pick up strains that linger for months. I have tried, and it's simply not possible to train about 80% raw anymore without penalties.

Regarding training sticking points - just too hard to do training alone. I have dabbled with board presses, belting the board on, but my bench catch racks are not friendly at these heights and I need spotters.

Thinking through the feedback and input, and processing my situation, I am pretty sure I am going to hammer the 85% range right now 3 days per week. I'll lay out a plan and see what you all think.
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Old 04-15-2012, 09:17 PM   #25
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I would suggest Metal Militia.
I don't know a thing about it to be honest. If you guys have any info I am always up for learning a few new tricks.
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Old 04-15-2012, 09:19 PM   #26
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Originally Posted by muscle_g View Post
Star doing Hammer curls 3 sets of 12 and reverse BB curls 3 sets of 20 with light weights.

I feel these really help with elbow/bicep pain and helps prevent tendonitis. Don't think about building muscle with these movements, they are all about keeping the elbow tendons conditioned and strong.
Thanks. I'm not worried about muscle so no worries there. I just want them as strong as possible.
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Old 04-16-2012, 12:21 AM   #27
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Going to try focusing on 2 workouts, alternating them A/B style while continuing to train bench 3x a week.

The focus of max day will be working up to a single, double, or triple paused bench max based on how I feel for that day.

The goal of volume day will be...more volume. I will be pushing each set for max reps, trying to beat my last performance. Focusing my training here a bit looking to climb up the rep ladder at every opportunity. I need a change, and this type of approach was was staple for a long time. Want to return to it, this time in the 85% range.

Max Day

--Paused Bench - Single, double or triple max attempt
--Close Grip Bench Press - 3 sets, 20 rep goal*

* Working each set for max reps, will add weight when I hit 20 total reps for these sets.


"Volume" Day

--Bench Press - 5 sets, 20 rep goal* (Starting at 365 my first workout)
--Close Grip Bench Press - 3 sets, 20 rep goal*

* Working each set for max reps, will add weight when I hit 20 total reps for these sets.

Extra Workout

Will also add the following each day:

--3 sets curl variation
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Old 04-16-2012, 06:34 AM   #28
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BTB, in my opinion, working with 70%-80% 1rm will get you nowhere. If you want strength gains, you need to go >%100. I overload over %100 almost every heavy bench day. I don't think your shoulders could handle this more than once a week. Mine won't.
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Old 04-16-2012, 08:00 PM   #29
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I am not one to give advice on bench, but for bicep pain and elbow tendonitis I recommend super high rep hammer curls. I do 3 sets of 25 with a weight that is stupidly light. Also elbow sleeves have helped a ton. I use the 5mm Rehbands.
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Old 04-16-2012, 09:04 PM   #30
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Originally Posted by Ryano View Post
BTB, in my opinion, working with 70%-80% 1rm will get you nowhere. If you want strength gains, you need to go >%100. I overload over %100 almost every heavy bench day. I don't think your shoulders could handle this more than once a week. Mine won't.
That's insane.
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