Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 01-26-2013, 02:12 PM   #161
Paradox
Senior Member
Max Brawn
Points: 4,404, Level: 42 Points: 4,404, Level: 42 Points: 4,404, Level: 42
Activity: 6% Activity: 6% Activity: 6%
 
Paradox's Avatar
 

Join Date: Jan 2013
Posts: 1,119
Training Exp: July 2011 (competition)
Training Type: Sheiko
Reputation: 62336
Paradox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beast
Default

Quote:
Originally Posted by Fazc View Post
I was just thinking, I used to get pec trouble when I first started (first few years) and it would come about from both close and wider benching. I started off doing a lot of low reps and never really cared much about the higher rep stuff. While the strength emphasis was good, I never really developed the conditioning that higher reps brings.

Conditioning is good, solidifies form and allows you build muscle without taxing your ligaments as much which is better for recovery.

If you never developed a foundation with higher reps, perhaps consider at some point. I think it would do you good.
I would say I probably haven't done a lot of high rep stuff. Would you suggest sets between 8-12 reps? Wide or close? Or whatever works?
Paradox is offline   Reply With Quote
Sponsored Links
Old 01-26-2013, 02:17 PM   #162
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!
Default

Yeah, something like that.

Just developing a solid base of muscle will protect you from most injuries in the gym, that's something which isn't really talked about a lot. Muscle is very protective generally.

If you do it, it has to be the focus of the routine, not this gay-WSB assistance after thought crap. It has to be the main part of the routine. Higher rep sets 3-4, preferably timed sets.
Fazc is offline   Reply With Quote
Old 01-26-2013, 02:20 PM   #163
Paradox
Senior Member
Max Brawn
Points: 4,404, Level: 42 Points: 4,404, Level: 42 Points: 4,404, Level: 42
Activity: 6% Activity: 6% Activity: 6%
 
Paradox's Avatar
 

Join Date: Jan 2013
Posts: 1,119
Training Exp: July 2011 (competition)
Training Type: Sheiko
Reputation: 62336
Paradox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beast
Default

Quote:
Originally Posted by Fazc View Post
Yeah, something like that.

Just developing a solid base of muscle will protect you from most injuries in the gym, that's something which isn't really talked about a lot. Muscle is very protective generally.

If you do it, it has to be the focus of the routine, not this gay-WSB assistance after thought crap. It has to be the main part of the routine. Higher rep sets 3-4, preferably timed sets.
Thanks for the advice, sir. I agree with all of this. I'm pretty lacking in the muscle area I would say lol
Paradox is offline   Reply With Quote
Old 01-26-2013, 04:58 PM   #164
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 11,988
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

I watched Hazzard go from a 160kgs raw bench to 172.5kgs in around 4 months I think doing overload work off boards but also working in the slingshot a LOT. At best I think he pressed 202.5 or 205kgs in his Slanger. The overload really helped his raw bench. It keeps your form pretty much the same, you're still going full ROM but you get overload and should protect your pec. Bell now suggests using a pause when in the Slanger for raw lifters and from my recent raw experiment I would agree.

Disclaimer: no overload work while you're hurt. Just get your reps in and work up gently. This goes without saying I guess but just in case
__________________
Proudly sponsored by Muscle and Brawn and Lifestyle Focus.
Ask me about Ark products.
www.liftingtolive.com
LtL is offline   Reply With Quote
Old 01-26-2013, 05:56 PM   #165
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!
Default

That doesn't exactly paint the full picture though Al, Hazz is known for doing a considerable amount of volume work. The overload is the icing on the cake for him, an advanced bencher.

This isn't about building on to what is already an advanced Bench, it's about laying a foundation on an beginner/intermediate upper body. Different goals, very different methods.
Fazc is offline   Reply With Quote
Old 01-26-2013, 10:54 PM   #166
Paradox
Senior Member
Max Brawn
Points: 4,404, Level: 42 Points: 4,404, Level: 42 Points: 4,404, Level: 42
Activity: 6% Activity: 6% Activity: 6%
 
Paradox's Avatar
 

Join Date: Jan 2013
Posts: 1,119
Training Exp: July 2011 (competition)
Training Type: Sheiko
Reputation: 62336
Paradox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beast
Default

Is Hazz a member on here, or where could I find an example of how much volume work this fellow does?

I'll certainly start by doing a ton of volume, then see how it progresses from there. I don't have many weeks left before nationals, but I have to look at the long term, I suppose.

Lastly, does anyone have experience in Slingshot vs Ram? Or Reactive Slingshot vs Original vs Maddog (I won't get Maddog, it's too much material for me right now). I'll do some looking around online, but opinions/thoughts are appreciated.
Paradox is offline   Reply With Quote
Old 01-27-2013, 06:17 PM   #167
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 11,988
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

Hazzard is a member here. Search his old logs around the end of 2011/start 2012.

My original point, which I don't think I communicated very well, was to use the Slingshot to maintain a decent training volume on bench whilst rehabbing your pec. Not used any other of the devices you mentioned but I love my slingshot.
__________________
Proudly sponsored by Muscle and Brawn and Lifestyle Focus.
Ask me about Ark products.
www.liftingtolive.com
LtL is offline   Reply With Quote
Old 01-28-2013, 08:13 AM   #168
Paradox
Senior Member
Max Brawn
Points: 4,404, Level: 42 Points: 4,404, Level: 42 Points: 4,404, Level: 42
Activity: 6% Activity: 6% Activity: 6%
 
Paradox's Avatar
 

Join Date: Jan 2013
Posts: 1,119
Training Exp: July 2011 (competition)
Training Type: Sheiko
Reputation: 62336
Paradox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beast
Default

Thanks, LtL. I think I'll order up a slingshot tonight, and just reverse band until it gets here. The pec actually feels fairly normal today, so we'll see if that feeling lasts while training tonight.
Paradox is offline   Reply With Quote
Old 01-28-2013, 08:21 AM   #169
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 11,988
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

Take it easy and you'll be fine. Have you had a look at Donnie Thompson's rehab stuff?
__________________
Proudly sponsored by Muscle and Brawn and Lifestyle Focus.
Ask me about Ark products.
www.liftingtolive.com
LtL is offline   Reply With Quote
Old 01-28-2013, 08:51 AM   #170
Paradox
Senior Member
Max Brawn
Points: 4,404, Level: 42 Points: 4,404, Level: 42 Points: 4,404, Level: 42
Activity: 6% Activity: 6% Activity: 6%
 
Paradox's Avatar
 

Join Date: Jan 2013
Posts: 1,119
Training Exp: July 2011 (competition)
Training Type: Sheiko
Reputation: 62336
Paradox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beastParadox is a lifting beast
Default

I plan on dropping my bench days down from three to two. I'll bench on Mondays and Fridays now.

Monday
Bench, 3 sets of 10-12 reps. Probably 1 set as a top set, and two down sets. Maybe more down sets depending on how I feel.
CG Bench, 3 sets of 8-10 sets

Friday
Bench, 3 sets of 8-10 reps, likely structured the same as Monday, just a bit heavier
DB Bench, 3 sets of 10-12

EDIT:

I think I'll run this as an accumulation block for 3-4 weeks, then run some sort of intensification for 2 weeks before doing a realization block for the meet.

I'll start off reverse banding on these days when I think it's needed (especially this first 1-2 weeks), then slingshot when it's here. The slingshot should let me get an intensification block in without danger, as well.

EDIT2:

Maybe 4 sets of 6-8 and 4 sets of 8-10 instead of 3 sets and 8-10/10-12? Rawr, bodybuilding.

Last edited by Paradox; 01-28-2013 at 08:58 AM.
Paradox is offline   Reply With Quote
Reply

Bookmarks

Tags
105kg, 2013, cpu, junior, nationals, road


Similar Threads
Thread Thread Starter Forum Replies Last Post
In 2013 I will... BendtheBar General Board 30 01-06-2013 08:16 PM
The road to 231.4 LW Strongman Nationals and beyond austin.j.taylor Training Logs 494 10-30-2012 05:09 PM
Junior Seau Dead - Suicide BendtheBar General Board 6 05-02-2012 06:10 PM
Road to Winning USAPL Raw Nationals BendtheBar Powerlifting & Strength Training 3 08-26-2011 03:05 PM
Junior BP Worlds Final Results Iron Gladiator General Board 0 07-04-2009 02:55 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 10:29 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.