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Old 09-05-2013, 10:43 PM   #371
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Already some pretty big bench numbers with the slingshot DZ!! The slingshot is the best invention since the wheel!! I also thought accessory work was just right.

Good luck ironing out the knots buddy!
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Old 09-06-2013, 12:55 AM   #372
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Good stuff Dz

The slingshot is a great tool, I have a RAM myself,
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Old 09-06-2013, 08:56 AM   #373
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Quote:
Originally Posted by dzarello View Post
9/5/2013

3/5/1 Cycle 16 Wave 1 BBB Powerlifting

Bench w/u
45x10
65x10
95x5
125x5
145x3

Working
165x3
195x3
215x3

Add Slingshot
235x2 paused
255x2 paused
275x2 paused--PR
135x5x3

BBB Bench (supersetted w/ DB Rows)
195x5x5

DB Rows
100x10x5

Rear Delt Destroyer (supersetted w/ pushdowns)
2 25lb plates x100
2 10lb plates x100
2 5lb plates x100

Pushdowns
30x20x3

Push-ups
BWx15
BWx10
BWx10

DONE

Blasted my upper body due to my lower back issue. Felt real good to do that much volume. Love the addition of the slingshot. 275 felt real easy. My only issue is that I have no one to help with lift offs. On the 275, I felt a slight pinch in my left shoulder. I was able to get rid of it after some work, but I don't want that to happen again. Everything else felt real good. Looking forward to some big bench numbers in October when I max out.

Lower back pump has been coming and going all day today. Going to try DeFranco's Agile 8 or Limber 11 and hopefully loosen up some/all tight muscles. That should help some.


Hope you get that back pump squared away. I live with it on a pretty much daily basis and it sux.

Nice bench volume and yeehaa on the addition of the SS! You will definitely see some bigger max numbers
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Old 09-06-2013, 07:46 PM   #374
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Hope things feel better, way to keep chargin'
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Old 09-07-2013, 05:17 PM   #375
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Quote:
Originally Posted by Squatter View Post
Already some pretty big bench numbers with the slingshot DZ!! The slingshot is the best invention since the wheel!! I also thought accessory work was just right.

Good luck ironing out the knots buddy!
Slingshot is pretty darn good.

Thnx Jim!

Quote:
Originally Posted by markievicz View Post
Good stuff Dz

The slingshot is a great tool, I have a RAM myself,
Appreciate it Mark.

Quote:
Originally Posted by KD5NFW View Post
Hope you get that back pump squared away. I live with it on a pretty much daily basis and it sux.

Nice bench volume and yeehaa on the addition of the SS! You will definitely see some bigger max numbers
Thnx Rich!

Can't wait for the bigger bench numbers.

Quote:
Originally Posted by WilldBill88 View Post
Hope things feel better, way to keep chargin'
Thnx for stopping in Bill!
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Old 09-07-2013, 05:28 PM   #376
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9/7/2013

3/5/1 Cycle 16 Wave 1 BBB Powerlifting

DL w/u
135x5
165x5
205x5
245x3

Working
295x3
335x3--shut it down
375x0

BBB DL
335x0x5--nope

Lower back was not having it. I was nice and tight during 335 set. Was not a touch and go but a reset every rep. After I set the last rep down, lower back stepped in with a constant dull ache. Tried stretching it out and walking it off, nothing. No pain when I walk, just when I bend over. Stripping the plates off the bar was a chore. Lower back did not like that at all. I'm not sure what this is. Its been coming and going since last Saturdays Deads session. I think I am going to have to cool it on the Deads for a while and possibly Squats. I'll give it another week and see where I'm at. If no change, dr. might have to get involved.

I did do some benching since Deads/Squats are out of the question.

Bench
45x10x2
65x10x2
95x8x2
115x8x2
135x6x2
155x6x2
185x5x2
205x3x2
225x1, 1, 1

Chins
BWx5x3

Dips w/ Slingshot
20, 30

Pallof Press w/ red EFS band
10x7e

Probably burned myself out for OH Press on Monday. Not sure how the lower back is going to take to OH Press. Guess I'll find out.

If anyone has any ideas for recovery training, I'm all ears!
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Old 09-07-2013, 07:13 PM   #377
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Sorry to hear about your low back. Wish I had a magical answer for ya! Good work all around though!
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Old 09-08-2013, 12:21 AM   #378
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Damn dude. That sucks. I'd be happy to work with you on some rehab stuff, until you go to a Dr.
On the Ohp it does put pressure on the lower back so be careful.
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Old 09-08-2013, 10:06 AM   #379
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Hate to hear you are having low back issues DZ! I have had them since high school so I just live with it, but since this is new for you I would suggest hitting the doc sooner rather than later.

Agree with fen about watching that OHP. Going heavy on those definitely stresses my lower back
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Old 09-08-2013, 12:56 PM   #380
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I've had a few deadlift lower back issues over the years. My only advice is to rest it for a couple weeks, come back with moderate to light intensity and volume, and rarely train at 90% or more. Might want to do more lower rack pulls and mix them in with floor pulling. Might help some.
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