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Old 01-06-2013, 09:16 PM   #1471
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Heavy bench tomorrow, heavy squats tuesday! Bring it on!!!
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Old 01-07-2013, 01:21 AM   #1472
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Heavy + heavy = win.
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Old 01-07-2013, 08:48 AM   #1473
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Quote:
Originally Posted by BendtheBar View Post
Heavy + heavy = win.
Felt like i've been losing the past 2 days. Lol. Still a little sore this morning, but at least i can move freely now
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Old 01-07-2013, 09:36 PM   #1474
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1-7-13

Paused bench- comp grip
45x10
95x8
135x5
185x3
225x3
275x3
315x3
325x2,2

3 board- comp grip
365x3
385x3 PR
405x3 PR!
435x3 PR!

2 board- comp grip
315x3
350x3
370x3
390x2

1 board- comp grip
315x3
335x3 PR!

Paused db floor press
70x10
100x5,4

Alt db curls
35x10 each side
50x6 each side. Curl PR. Lol.

Pretty solid session!

I wanted 325x3 paused, but failed 3rd rep on first set and didnt attempt it second set... i hit 325x3 paused last year when i was running the 4 sets of 3 paused. That was my highest tripple running that routine. Not too bad to hit 1 rep shy my first week of this cycle

Comp grip boards was different, since i ran POR boards for so long. Felt like they'll get a lot stronger as confidence builds.

Noticed again tonight that my back is the limiting factor in my bench. If i can keep it tight, its almost a guarantee the weight is going up. If i fail, its because my back loses tension and my shoulders pop out and i flare HARD. Maybe i'll try to incorporate some extra back work somehow. I'm hammering back hard on fridays now, so might be enough to bring it up? If not i'll have to squeeze more volume in on another day somehow...

Last edited by Disciple X; 01-07-2013 at 09:41 PM.
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Old 01-07-2013, 10:03 PM   #1475
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Awesome Benching SIR, maybe we can do 3-4 sets of machine rows on Mondays, light and quick
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Old 01-08-2013, 02:05 PM   #1476
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Got a temoprary setback... strained some muscles in my neck/ trap somehow betwern heavy deads on friday and benching monday. I felt a little tightness over the weekend, but pretty much everything on me hurt, so i didnt count it. But benching yesterday somehow set if off. Was sitting around last night with my head not able to move without extreme pain. I had to use my hoodie to move my head around. Lol.

Hurt all night and still rough this morning, but i've already bedn to the chiro and got straightened out. Had some stucc WAY out of whack and my neck and trap are all spasm up... got orders to lay low for a day or two, so i wont be squatting tonight

Hopefully i can recover before thursday and get the next bench session in. Looks like we're moving squats to friday this week...
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Old 01-08-2013, 07:36 PM   #1477
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You kicked a lot of ass benching! Now time to heal up and destroy squats.
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Old 01-08-2013, 10:13 PM   #1478
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Sick board press. Recover quickly.
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Old 01-08-2013, 10:29 PM   #1479
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Quote:
Originally Posted by EliteDreams View Post
You kicked a lot of ass benching! Now time to heal up and destroy squats.
Thanks buddy. Thats the plan! Hope i'll be back on track in another day or two.

Quote:
Originally Posted by BendtheBar View Post
Sick board press. Recover quickly.
I'm pretty happy with my boards, all things considered. I got up to 405x3 comp grip on the 2 board when i was working it hard last year on the 4x3 routine. I'm not far off now, and i'm just cranking up my first comp grip board cycle of metal militia. Big weights coming!

The neck is still quite sore and tense. Applied moist heat for 4 cycles of 30+ min today and kept subzero on it all day. Its improving, but nowhere near ready to workout yet. Hope a good nights sleep makes a difference.

I also hit my entire traps and neck with the lacross ball earlier and worked it real good. I'm doing all i can to get back in the game. Its 2013 baby! I dont need to be sidelined. I need to be smashing weight!!!
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Old 01-09-2013, 09:41 PM   #1480
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well... the muscle strain was worse than i thought... my left side trap has been whacky all day. I've been using subzero on my neck and trap the past two days and hitting 30 minute sessions on the heating pad every chance i get.

I hit the chiro again today and at least the bones in my neck held in place, just musce issues now. I got about 70% mobility in my neck now, but i'm still sore and some stuff in there is still jacked up. I may try to do some high rep upper body stuff tomorrow to flush as much blood into the area as possible, but definately no heavy lifting. Heavy squats friday may be out too. Just have to see.
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