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Old 04-15-2014, 10:27 AM   #1011
Ryano
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Cardio bench training...

rotators
bar x 50
135 x 40
225 x 20
225 + grn bands x 6 x 3

Key presses
tri ext

back pain still....shit
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Old 04-15-2014, 10:57 AM   #1012
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Originally Posted by Ryano View Post
Cardio bench training...
rotators
bar x 50
135 x 40
225 x 20
225 + grn bands x 6 x 3

Key presses
tri ext

back pain still....shit
Hopefully it will get better very very soon ...
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Old 04-23-2014, 11:13 AM   #1013
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Wed: Speed bench & support shit

rotators
bar x 50
135 x 30
225 x 20
225 + grn bands x 5
250 + grn bands x 5 x 3

Key presses
hammers
db shrugs
tri ext

out. short and fast.

I've also been cutting and splitting wood as my back permits...cardio for me. LOL
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Old 04-23-2014, 11:31 AM   #1014
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Originally Posted by Ryano View Post
Wed: Speed bench & support shit

rotators
bar x 50
135 x 30
225 x 20
225 + grn bands x 5
250 + grn bands x 5 x 3

Key presses
hammers
db shrugs
tri ext

out. short and fast.

I've also been cutting and splitting wood as my back permits...cardio for me. LOL
Very very easy for you Sir ... Cardio ... Keep up the great work Sir ...
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Old 04-25-2014, 08:40 AM   #1015
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Damn Roger, good work man.
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Old 04-26-2014, 05:28 PM   #1016
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ME Bench at Mecca:
rotators

bar(50) x 50
140 x 20
230 x 10
320 x 5
410 x 2
460 x 3 sr
500 x 1 sr
1ply Super Katana
635 x 2 nt
680 x 1 full
730 x 1 full
770 x 0 no lockout.

Really bad low back pain(spasms) after each set. Bummer. Just glad to get some heavy weight in my hands again.
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Old 04-26-2014, 08:57 PM   #1017
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I've been adding more warmup sets to my bench lately and I'm noticing better performance. How long did it take you to figure out the best warm up strategy?

I'm afraid to do "too much warmup" where it impacts my bench, but I'm really liking the setup I do.

Also, great job on heavy weights.
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Old 04-27-2014, 12:29 AM   #1018
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Quote:
Originally Posted by Ryano View Post
ME Bench at Mecca:
rotators
bar(50) x 50 140 x 20 230 x 10 320 x 5 410 x 2
460 x 3 sr 500 x 1 sr
1ply Super Katana 635 x 2 nt 680 x 1 full 730 x 1 full
770 x 0 no lockout.

Really bad low back pain(spasms) after each set. Bummer. Just glad to get some heavy weight in my hands again.
You did some great pressing even after that back pain ... this is not some heavy wt. ... this is SUPER HEAVY WT. Sir ... keep up the great great work as always ...
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Old 04-27-2014, 06:27 AM   #1019
Ryano
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Quote:
Originally Posted by Cutty View Post
I've been adding more warmup sets to my bench lately and I'm noticing better performance. How long did it take you to figure out the best warm up strategy?

I'm afraid to do "too much warmup" where it impacts my bench, but I'm really liking the setup I do.

Also, great job on heavy weights.
Cutty, I'm not sure I have the "optimum" warmup. I do change the rep scheme from time to time. I also do more warmup in a training session than I do at a meet. I do much less at a meet. Most of the guys that I train with do more warmup sets than I do. They go up in smaller increments.
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Old 04-27-2014, 08:10 AM   #1020
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still a good session buddie keep it going hard
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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