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Old 11-25-2011, 04:58 PM   #621
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Nice work. I'm considering a slingshot. How do you like it?

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Old 11-25-2011, 05:47 PM   #622
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Quote:
Originally Posted by LtL View Post
Nice work. I'm considering a slingshot. How do you like it?

LtL
I like it. It really takes the pressure of the shoulders and rotator cuff when benching. I've been having some issues with that, which are made worse by lots of squatting with a regular barbell.

You know how on dynamic days we squat in briefs, well the sling shot is sort of the equivalent for the bench. It gets you in the groove of a bench shirt and practices your explosiveness at the same time.

Also, you'll be happy to instantly add on about 50 pds (22 kg) to your bench
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Old 11-25-2011, 05:52 PM   #623
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I'll be using it more for overload on max effort but may do some dynamic work. Good to hear you like it. Slippery slope for a RAW lifter though. It's like gateway gear

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Old 11-27-2011, 05:18 PM   #624
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Default Sun Nov 27th 2011

GPP.

Foam roller.
Stretching.
Situps 15 x 2 sets.
Running against bands 15 x 3 sets.

Speed squats tomorrow.
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Old 11-27-2011, 06:54 PM   #625
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Quote:
Originally Posted by jp_ottawa View Post
I like it. It really takes the pressure of the shoulders and rotator cuff when benching. I've been having some issues with that, which are made worse by lots of squatting with a regular barbell.

You know how on dynamic days we squat in briefs, well the sling shot is sort of the equivalent for the bench. It gets you in the groove of a bench shirt and practices your explosiveness at the same time.

Also, you'll be happy to instantly add on about 50 pds (22 kg) to your bench
Spot on.

I feel it's also helping me be more aggressive on eccentrics as well.
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Old 11-28-2011, 05:52 PM   #626
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Default Nov 28th 2011

DE squats. Today was the last week of a 3 week wave with heavy bands. I lowered the weight on the first few sets, then gradually built up. All sets were nice and explosive. Something is definitely paying off.

Dynamic low box (16'') squats (in briefs):
135 x 5 warmup
135 + heavy bands x 5
225 + heavy bands x 2
245 + heavy bands x 2
265 + heavy bands x 2
275 + heavy bands x 2
285 + heavy bands x 2
295 + heavy bands x 2
305 + heavy bands x 2
315 + heavy bands x 2

Pull throughs:
50 + heavy bands + medium bands x 12 x 3 sets

Lying leg curls:
12 x 2 sets

Abductor machine:
12 x 4 sets

Standing abs crunches:
heavy band x 12 x 3 sets
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Old 11-28-2011, 07:45 PM   #627
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Quote:
Something is definitely paying off.
Good to hear. Numbers look great as always.
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Old 11-28-2011, 08:01 PM   #628
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Quote:
Originally Posted by BendtheBar View Post
Good to hear. Numbers look great as always.
Thanks. This dynamic workout went a bit outside my comfort zone - the last set was about 80% of my 1-rep max, and I usually like to be around 70% or so. But everything felt right, so I figured I'd just go for it.
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Old 11-29-2011, 05:44 PM   #629
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Default Tues Nov 29th 2011

ME bench. Today was a max effort bench day with foam presses, pin lockouts, and DB work. I came close to locking out 280 pds plus bands on the foam presses, but failed at lockout. Huh.

Bench press:
135 x 5
140 + light bands x 5
foam press:
230 + light bands x 1
260 + light bands x 1
280 + light bands x 1 (failed lockout)
225 + light bands x 4

Bench press lockouts (height #2, medium grip inside the rings):
135 x 5
205 x 5
225 x 8

Floor rolling DB extensions:
30 x 12
35 x 12
40 x 9

DB flies:
50 x 15 x 2 sets
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Old 11-29-2011, 06:20 PM   #630
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Gutted you missed that top rep'. Next time brother.

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