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Old 05-02-2013, 11:58 AM   #21
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Ohhh Yeahhhh!!!! Finish my routine and I feel happier than a dog with two tails...

Felt some pain on my left shoulder but nothing that prevent me to finish my Monster Garage bench press routine. I did change my grip an inch closer and works like a champ (putting less stress on the shoulder)!!! In addition, took my time to stretch and warm up. Some good music videos and brought my wife to help me with the last 4 sets (315lbs)...

Stretch aprox 5-6 minutes

Warm up

1 x bar x 10

1 x bar x 5

2 x 115 x 5

1 x 135 x 5

1 x 135 x 3

1 x 185 x 12 (2 boards)

1 x 220 x 6 (2 boards)

1 x 255 x 5 (2 boards)

1 x 290 x 3 (2 boards)

4 x 315 x 4 (1 board)

I'm happy with the result, feel strong, motivated and I'm back into the game. Tomorrow is going to be squat day. I am going to take my time with the warm up plus I am going to be using my foam roller during stretch time. I think is going to be better if I don't rush my whole session and take my time than try to push a lot of weight without think about it. Preparation, dedication and perseveration.

Squat day...here I come!!!
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540/385/515 (previous meet)



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Last edited by 1morerep; 05-02-2013 at 01:40 PM.
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Old 05-02-2013, 08:58 PM   #22
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Strong training session!
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Old 05-03-2013, 01:52 PM   #23
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Oh yes. Everything is working as expected.

Squat session for today after my right hamstring was messed up on the 28th. Took my session very careful, cautious and every movement was premeditated. Nothing crazy and always by the book.

Stretch for almost 10 minutes plus included my foam roller.

Warm up

2 x bar x 10

1 x 115 x 10

1 x 135 x 7

1 x 185 x 8

(with old knee wraps...don't want to hurt myself this close from the competition. Usually I put it on after 405).

2 x 225 x 5

1 x 275 x 4

1 x 315 x 3

1 x 365 x 2

1 x 405 x 2

Call it good here...Don't want to push my luck...

Calf Raise

3 x 315 x 20

Lockout

315 x 5

405 x 3

495 x 3

585 x 1

Goodmorning

3 x 225 x 10

I'm baaaaack!!!!!
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Old 05-03-2013, 10:40 PM   #24
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Good work getting under that 405. Geezer power.
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Old 05-05-2013, 09:48 PM   #25
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Took the day OFF yesterday. Hit the gym today and perform bench press assistance work outs. Feel good and this is how looks like...

Warm up and stretch - 10 minutes

Front raise w/ 45lbs plate

3 x 20

Shrug

3 x 115 x 40

Lat Cable raise

3 x 35 x 10

Tri's Pull down

1 x 135 x 10

2 x 115 x 12

Close grip Pull ups

3 x 10

Hit the sauna twice for 15 minutes each time. Short and sweet day. Straight to the point. Something similar for tomorrow squat day...Energy levels are coming back...
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540/385/515 (previous meet)



http://www.metalmilitia-va.com/

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Old 05-07-2013, 08:55 AM   #26
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Enjoy the squatting.
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Old 05-07-2013, 06:47 PM   #27
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*** Not sure what happen here but here is my yesterday log...***

I hit yesterday squat assistance day with the following routine...

Warm up & stretch for aprox 10 minutes follow by:

More lightweight squats

1 x bar x 10

1 x 65 x 10

1 x 115 x 10

1 x 135 x 10

Goodmorning

3 x 225 x 15

Squat reverse bands

1 x 225 x 5

1 x 315 x 2

1 x 405 x 3

1 x 455 x 2


Hyper extension

3 x 10

Straight legs sit up

3 x 30

I haven't heal 100% from my right hamstring and I felt it a little bid sore and tight. Not too bad to quit but hurt for sure. Not bad for a training day. More rest and smart training is all I can do.

I rest today and tomorrow I am going to hit my monster garage bench press routine. See you there!!!
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555/400/515 (190)198 WT class (40-44)


540/385/515 (previous meet)



http://www.metalmilitia-va.com/

Only those who risk going too far can possibly find out how far they can go!!!


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Old 05-08-2013, 07:20 PM   #28
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Bench day...good stretch and warm up...pre work out at the same time...ck it out!!!

2 x bar x 10

1 x 65 x 10

1 x 135 x 10 (2 boards)

1 x 185 x 12 (2 boards)

1 x 223 x 6 (2 boards + 3 lbs)

1 x 255 x 5 (2 boards)

1 x 295 x 3 (2 boards + 5 lbs)

4 x 315 x 4 (1 board)

Finished with 3 sets of 10 lat raise and call it good. Did increase couple pound in two of the sets but I finish more tire than on 02 May. I'm thinking in repeat this session next week instead of progress to the next weight. The next weight is about 3 lbs difference in the last set. Will see how I feel!!!

Thursday and Friday is OFF for the big weekend at Metal Militia, Virginia compound. See you later!!!
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555/400/515 (190)198 WT class (40-44)


540/385/515 (previous meet)



http://www.metalmilitia-va.com/

Only those who risk going too far can possibly find out how far they can go!!!


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Old 05-09-2013, 04:28 PM   #29
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Sit in the sauna for 30 minutes and then went to a close by Acupunture clinic to stick my left shoulder. Don't hurt too bad but I want to be sure that I'm good to go on my next meet. I'm going again next week plus I going to be adding a massage session to have a nice blood flow going on...

By the way, I going tomorrow to Winchester, VA to be ready for the Donnie Thompson seminar on Saturday!!!! Let the party start it!!!!
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540/385/515 (previous meet)



http://www.metalmilitia-va.com/

Only those who risk going too far can possibly find out how far they can go!!!


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Old 05-10-2013, 10:08 PM   #30
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Strong benching! Have fun!
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