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Old 04-19-2012, 05:34 AM   #501
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Nice benching man
Thanks trap.
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Old 04-19-2012, 05:48 AM   #502
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19/04/12 - Bench 8x4 & Deadlift

Bench
40kg x 5, 60kg x 3, 80kg x 2

90kg x 4 x 8

Deadlift
60kg x 6, 100kg x 3, 130kg x 2

160kg x 3 x 2
140kg x 3 x 2

Managed to relieve all the tension in my shoulder last night but rolling a knot in my right lat and it held up fine for bench today, just need to stay tight, I only feel it when I let the bar drop a little fast and loosen my shoulder. Not sure why I'm having so much trouble with the soft tissue in my right upper back.

I was spent by the time I reached deadlifts, warm-ups were fast and explosive but the 160's were tough and slow so dropped to 140 and then ran out of time. Lower back is fatigued and needs a rest, I'll probably drop squats and deads next week as the bench program reaches it's max and I won't have the energy, not for any kind of volume like I've been trying at least.

Also need to increase evening carbs.
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Old 04-19-2012, 05:48 AM   #503
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Nice work. I'm following a kind of carb backloading approach as well. We should probably dig out that thread and update it.

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Old 04-19-2012, 05:52 AM   #504
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Nice work. I'm following a kind of carb backloading approach as well. We should probably dig out that thread and update it.

LtL
Cheers. Yeh that'd be handy, I've actually stuck with it quite strictly for some time now and I really enjoy it.
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Old 04-19-2012, 01:14 PM   #505
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I'll probably drop squats and deads next week as the bench program reaches it's max and I won't have the energy, not for any kind of volume like I've been trying at least.

Good plan. Roll on and destroy...
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Old 04-21-2012, 04:30 AM   #506
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Good plan. Roll on and destroy...
Yeah buddy, feeling good today after a session that near killed me 3/4 weeks ago.
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Old 04-21-2012, 04:38 AM   #507
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21/04/12 - Bench 10x3

Bench
40kg x 5, 60kg x 4, 80kg x 2

95kg x 3 x 10

Shrugs
60kg x 12

110kg x 10 x 5 (+straps from set 2)
60kg x 30 (no straps)

Seated Laterals/DB Curls
8kg's/12kg's x 12/12, 12/10, 12/10

Bench was pretty strong today, set-up is really consistent. Shoulder started tightening up towards the last few bench sets but hanging from a pull up bar helped and the upper back work eased it a lot too. Long periods on a computer or writing seem to make it worse, I'm pretty sure it's because I hunch my right shoulder over when using a mouse or writing. Just need to remember to relax it and bring my shoulders back until it's natural. Lots of foam rolling and mob work is helping too.

1 week of high volume bench left finishing with a big PB day and then a welcome break.
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Old 04-21-2012, 04:47 AM   #508
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Good stuff, keep your food intake high this week it will really count.

A little chest/shoulder stretching would be useful too.
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Old 04-21-2012, 04:52 AM   #509
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Good stuff, keep your food intake high this week it will really count.

A little chest/shoulder stretching would be useful too.
Cheers Faz. Always love a good excuse to eat more.

Since you mentioned more stretching when I was having elbow/shoulder issues squatting I've managed to keep it pretty consistent and it's made a huge difference.
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Old 04-21-2012, 05:38 AM   #510
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Good training JT, i like the volume!
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