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Old 04-06-2011, 06:40 PM   #11
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Default 4/6/11 - Bench Press

Rehabbing that nasty annoying shoulder injury - Week 3
(Along with some Bench Press fun).

So today I'm back at my usual gym, much of the usual crowd is there, so it's all good. No more people trying to steal my locker, no unsolicited bad advice, etc.

I start out with my shoulder warmup (which involves YTWL's, et al) and then straight onto the bench:

Bench Press (Warmup): 45/5 45/5 95/5 135/5
Bench Press (60%/70%/80%): 180/5 210/5 240/5
Bench Press for Reps: 225/15 Rep PR
Incline DB Bench: 55/10 55/10 55/10 55/8 55/10 (rested 60/75/90/105sec)
Barbell Rows: 245/5 265/5 (Rep PR without straps) 295/3 (with straps, PR for both weight & reps)

And that was it. For some reason the 210 bench felt pretty heavy, but the 240 felt really good and the 225 I hammered out the first 7 reps easy peasy on the first breath. Reps 12, 13, and 14 were a real effort, and rep #15 was seriously fugly, but I got it done. I got a serious burn/pump from the DB benches, and I managed do some really heavy sh*t on the barbell rows. Chalk only on the first 2 sets, and then strapped up and went for broke on the third set.

Shoulder is feeling close to 100% now. I'm definitely one happy camper, and that 15 at 225 is a nice accomplishment.
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Old 04-07-2011, 03:27 AM   #12
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thats a solid workout right there Ken... very nice numbers 2pps for that many reps is nuts man, you have turned in to a beast buddy

The rows are standout for me though, almost 300lb rows are STRONG as furk...

Doing some great work in here Ken, good to have you logging on MAB

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Old 04-07-2011, 04:19 AM   #13
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Nice repping and great news on the shoulder. Good work Ken!

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Old 04-07-2011, 06:24 AM   #14
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Looking SSSTTRRROOOONNNNGGG!!!!!!!!!!!

Also glad you came to MAB!!!
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Old 04-07-2011, 06:27 AM   #15
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Awesome work Ken. Glad to see the shoulder is doing better. Keep it up beastman!!
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Old 04-07-2011, 08:45 AM   #16
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Quote:
Originally Posted by Aurik View Post
... I'm definitely one happy camper, and that 15 at 225 is a nice accomplishment.
I think I have seen these reps before. Yes, I think it was at the NFL Combine.
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Old 04-07-2011, 09:40 AM   #17
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Quote:
Originally Posted by Carl1174 View Post
thats a solid workout right there Ken... very nice numbers 2pps for that many reps is nuts man, you have turned in to a beast buddy

The rows are standout for me though, almost 300lb rows are STRONG as furk...

Doing some great work in here Ken, good to have you logging on MAB

Carl.
Thanks, Carl! Before I went in, I set myself a goal of 15 reps, and by gawd I got it! My arms wanted to fall OFF during and right after that last rep though, and BOY was it ugly (my feet even came off the ground I was struggling so much with it).

The rows felt GREAT -- I can feel my pulling getting a LOT stronger. Somewhere I remember Wendler saying that your BB rows should be roughly the same as your bench press. I'm not quite there yet, but I'm getting closer.

Quote:
Originally Posted by LtL View Post
Nice repping and great news on the shoulder. Good work Ken!

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Quote:
Originally Posted by Spartigus View Post
Looking SSSTTRRROOOONNNNGGG!!!!!!!!!!!

Also glad you came to MAB!!!
Thankya, Spartigus. I'm really liking it here!

Quote:
Originally Posted by bigtim27 View Post
Awesome work Ken. Glad to see the shoulder is doing better. Keep it up beastman!!
Yeah, the shoulder was a tiny bit sore today, but I was able to work out the soreness with some stretching and ROM work. It's definitely MUCH better than it was after the 335 bench fiasco.

Quote:
Originally Posted by *MC* View Post
I think I have seen these reps before. Yes, I think it was at the NFL Combine.
Pshaw! I'd need to double that number to make a decent showing for an offensive lineman at the combine. Those numbers might be OK for a quarterback or wide receiver... I appreciate the vote of confidence though, 'Nard!

Next week I'm gonna just try doing a 70%/80%/90% routine and repping out the 270 to see where I am. I figure 8 reps would put me at the same level where I was at before my injury (based upon my log on that infamous February day where I wrecked my truck on the icy roads here in freaking TEXAS), I'm gonna go for broke with a spotter and see where I get. 9 reps would be nice
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Old 04-07-2011, 09:50 AM   #18
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Nice rep PR on bench. You have me beat.
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Old 04-07-2011, 01:50 PM   #19
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A PR whilst still rehabing, cool!!!
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Old 04-07-2011, 03:04 PM   #20
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Quote:
Originally Posted by BendtheBar View Post
Nice rep PR on bench. You have me beat.
Coming from you that's saying a lot. Thanks, Steve!

Quote:
Originally Posted by 5kgLifter View Post
A PR whilst still rehabing, cool!!!
Well, I haven't tried repping out 225 in quite a few months. By the end of that, my arms wanted to explode
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