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Old 01-15-2014, 12:20 AM   #211
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Lat Pulls chains 2 handles
100-10, 120-8, 150-8, 160-8-3s

BOR's 135, 185, 225-3s all sets 8 reps
PowerShrugs 225, 315, 365, 405 all sets 10reps
Pumptastic work OMP ... lots of volume and wts ... keep up the great work brother ...
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Old 01-16-2014, 10:45 AM   #212
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Bam! Keep killing it.
Steve that RAM is allowing me to do some quality work again, taking it out of the rack is my weight limitation. Any thoughts?

Thanks Bar Bender

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Originally Posted by ravimolasaria View Post
Pumptastic work OMP ... lots of volume and wts ... keep up the great work brother ...
Always great to see you posting support in all the logs.
Thanks again Ravi

Bench
wu's
Ram
265-5, 285-5, 245-15
CGB
205-12, 12, 12

Push downs
inner
20
Outer
20

Great session!
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Old 01-16-2014, 10:51 AM   #213
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Great work OMP! I found for using the Ram, I had to set up further up the bench closer to the bar. I used to set up with my head on the bench. Now my head is off the edge so it don't have to unrack so far to get into position. The setback off this is if your press is is drastically angled from chest back up over your head(vs more straight up) you may hit the rack during the press. I haven't had this problem, but everyone benches different. I found that by being higher up on the bench, it allowed me to unrack easier and press more. Maybe this will help you, if not ignore me !
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Old 01-16-2014, 11:52 AM   #214
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Bench
wu's Ram 265-5, 285-5, 245-15
CGB 205-12, 12, 12

Push downs
inner 20
Outer 20
Some great volume and wt. on bench ... that 245*15 looks simply brutal ... Keep up the great work Sir ...
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Old 01-16-2014, 05:17 PM   #215
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Nice sets dude. Keep it up!
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Old 01-16-2014, 08:31 PM   #216
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Bench
wu's
Ram
265-5, 285-5, 245-15
CGB
205-12, 12, 12
Those are some serious reps with minimal reduction in weight!

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Great session!
agree!
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Old 01-16-2014, 09:37 PM   #217
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Great work OMP! I found for using the Ram, I had to set up further up the bench closer to the bar. I used to set up with my head on the bench. Now my head is off the edge so it don't have to unrack so far to get into position. The setback off this is if your press is is drastically angled from chest back up over your head(vs more straight up) you may hit the rack during the press. I haven't had this problem, but everyone benches different. I found that by being higher up on the bench, it allowed me to unrack easier and press more. Maybe this will help you, if not ignore me !
Tried a few different setups, but as the weights go up unracking just gets too painful in the shoulder.
Thanks Jay

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Originally Posted by ravimolasaria View Post
Some great volume and wt. on bench ... that 245*15 looks simply brutal ... Keep up the great work Sir ...
Walked away from this session pumped good times being had in the gym.
Thanks Ravi

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Originally Posted by fenrisulfr View Post
Nice sets dude. Keep it up!
Thanks Fen will do!

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Originally Posted by jdmalm123 View Post
Those are some serious reps with minimal reduction in weight!
agree!
40lbs less is huge or at least it felt like it on lift off.
285 the pain never left completely when i had it in position but 245 was much better.
Thanks JD



Think its Fab time!
Make a pivot point at the bottom of the rack or mount it to the top of the rack with an offset so I can pull the weight out over my chest. Have it spring loaded so it will make the apparatus spring back to the power rack rails. The arms will take all the weight till the bar is over my chest.
Going to take so measurements see how expensive the stock will be.
Bare minimum the lift off pins have to be raised 2 1/2 inches.
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Old 01-16-2014, 11:40 PM   #218
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Big work in here
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Old 01-19-2014, 06:11 PM   #219
OneMorePlate
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Big work in here
Thank you Elite.

Legs

Hacks
1pps
20, 20

Leg Press
4pps
20, 20

5pps
25

Legs were strong today. Felt only a twinge of pain after a set of leg presses. I'd almost call it phantom pain, just got my attention so stopped there.
Not sure if there is a standard rule of thumb (in terms of weeks and percentages) out there for coming back after a small tear. Need to do some research.
Worked 7 days this week still got the training in, that works for me.
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Old 01-19-2014, 07:10 PM   #220
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Legs were strong today. Felt only a twinge of pain after a set of leg presses. I'd almost call it phantom pain, just got my attention so stopped there.
smart.

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Originally Posted by OneMorePlate View Post
Not sure if there is a standard rule of thumb (in terms of weeks and percentages) out there for coming back after a small tear. Need to do some research.
Worked 7 days this week still got the training in, that works for me.
not sure, but slow and steady.

goals should be to progress, but avoid sharp pain and hard-stop failure. that doesn't mean you won't be sore or limited after good training, but you definitely want to avoid injury-pain in session.
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