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Old 05-08-2012, 04:09 PM   #121
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Originally Posted by Kuytrider View Post
Blimey that's brutally heavy shrugging and overall work. I assume you do the Rippetoe video shrug where you set the bar and explode it to the top. Time to show that bench who's boss.
Yes sir. Been playing around with these buggers for the least couple months.
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Old 05-08-2012, 04:13 PM   #122
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May 8th, 2012

Workout Time: 61 minutes

Workout Grade: C-

Bench was improved but 405 still felt far too heavy. It was a grinder, and that should not be. Reverse flyes killed my elbows. Do not like.

A step forward but still a sub-par effort. Strains are there, but improving. Not sure the accessory work is helping. Might be doing more harm than good right now.

Bench Press - Slingshot
Bar x 10
135 x 5
225 x 3
315 x 1
365 x 1

405 x 1
385 x 1
365 x 3
345 x 4
315 x 5

Hammer Curls
55's x 10
55's x 8
55's x 8

Reverse Flyes
35's x 15
35's x 10
35's x 8

Close Grip Bench Press

280 x 9
280 x 7
280 x 6
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Old 05-08-2012, 04:14 PM   #123
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nice squats and shrugs BTB. Looking strong.
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Old 05-08-2012, 04:19 PM   #124
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Thanks HHF.
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Old 05-08-2012, 04:20 PM   #125
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How are you liking the slingshot? Was thinking of picking one up for heavier work, and which one do you have? i know there are a few different kinds.
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Old 05-08-2012, 04:28 PM   #126
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Originally Posted by HumanHorrorFilm View Post
How are you liking the slingshot? Was thinking of picking one up for heavier work, and which one do you have? i know there are a few different kinds.
I have the basic model. It's made a world of difference for me. Before using it I couldn't bench heavy without picking up instant strains. Now I could bench heavy 5 days a week if I wanted to.

Even if you don't use it much, it's still great for days when you have shoulder issues or just need a change, and to overload the bench.
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Old 05-08-2012, 04:55 PM   #127
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405 for 1 isn't bad at all. You know how the CNS is, some days are better than others. You'll hit more next time you bench.
Great Close Grip Bench.
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Old 05-08-2012, 06:17 PM   #128
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May 6th, 2012

Workout Grade: B+

Workout Time: 52 minutes

First good workout since the meet. I feel human again. Lower back is still only 70%, but my strength and CNS are back. I didn't push things today. Hit a squat single, did some high rack pulls. Done.

I'm back, and it's game on.

Squats
145 x 5
235 x 3
325 x 1
415 x 5
465 x 1
465 x 1

505 x 1

High Rack Pull + Shrug (Starr Shrug)
315 x 3
405 x 3
495 x 3
585 x 3

675 x 10 - PR, and easy.
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Old 05-08-2012, 07:28 PM   #129
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Still a good session BtB, 405 is never a bad day!
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Old 05-09-2012, 04:16 PM   #130
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May 9th, 2012

Workout Time: 58 minutes

Workout Grade: C+

Hit a wide stance box squat PR. Felt very powerful out of the hole, but shaky standing up. Think I could hit 600 easily if I had some decent spotters.

Tried progressive movement training and dropped the rack dead/shrug pin down a bit. Was going well until my straps blew up twice. May be time for some new Versa Gripps.

Wide Stance Box Squats
145 x 5
235 x 3
325 x 1
415 x 1

415 x 5
465 x 1
505 x 1
525 x 1 - +20 PR

Rack Deads + Power Shrugs - Pin Height #2
315 x 3
405 x 3
495 x 3
585 x 3
675 x 3 - Strap Fail x 2
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