Max's Jacked Up Training

[maxseg]

Re: Max's Jacked Up Training

Um Bench Day........

It's been approximately six weeks since I hurt my shoulder. With this injury my training has been limited, so I incorporated the help of a BBer at the gym (thanks Tommy). My philosophy is that I am not able to overload the muscles with heavy bench moves alone at the moment. So, I will be using alternative training philosophies (BBing) to work around my injury to keep those muscle groups strong and aide in my returning to heavy benching. Here goes......

Rotator Cuff w/u

Banded Outside Rotation
30/30/30/30/30

Bench w/ Bar
30/30/30/30/30

Bench
135x10 225x12/12 235x12
Drop Sets
275x10 185x8 135x10

SuperSets
Pec Deck
110x12 140x12 150x12

Inc. DB Skull Crushers
35x12/10/8

SuperSets
Cable Cross Overs
40x12/12/15

Tricep Push Downs w/ Rope
100x12 110x12 100x15

Bench Finisher
* I think he referred to them as "Michigan's" 10 reps hold for 10sec., 9 reps hold for 10, 8 reps hold for 1o, etc etc. I found these to be very challenging.
Seated Bench with one plate, then dropped to a quarter on each side. Not much in weight but difficult.


This is a total change for me, I found it to be humbling and refreshing to be able to get some work in. Weight is light compared to what I am used to, the reps and endurance will take some work. Its going to be an interesting ride.

[maxseg]

Re: Max's Jacked Up Training

Rehab Bench Day #2

Rotator & Delt w/u

Banded Outside Rotation
30/30/30

Bench w/ Bar Only
50/50/50

Bench
135x20 225x5/5/5/5/5

Skull Crusher
120x10/10/10

Decline DB Skull Crushers
30x10 40x8/8/8/8

Over Head One Arm Cable Ext.
50x8/10/10

Over Head Two Arm Cable Ext.
90x12 120x8 100x6 90x5 60x15 ~ Drop Sets

Lat Pull Downs
120x15 150x15 170x10

OHP ~ Unilateral
1pps x15/15/15

BB Shrugs
405x10 500x10 600x10

[MOUNTAIN-MAN]

Re: Max's Jacked Up Training

Will do, thanks for stopping by.

Looking forwArd to it pm me when u post it pleas sr

[maxseg]

Re: Max's Jacked Up Training

Nice log bro thanks for posting in detail would like to see ur diet for bulk

Will do, thanks for stopping by.

[MOUNTAIN-MAN]

Re: Max's Jacked Up Training

Nice log bro thanks for posting in detail would like to see ur diet for bulk

[maxseg]

Re: Max's Jacked Up Training

High - Rack Pulls ~ Knee Level
405x10 495x5 585x3 675x1 725x1

RDLs
315x3/3/3/3/3

Good Mornings w/ SSB
150x10 240x5 300x3

Calves ~ 45* Leg Press
450x20/20/20

DB Curls
30x10 40x10 50x5

Preacher Curls
70x10/10/10

Cable Hammer Curls w/ Rope
100x10/10/10

[maxseg]

Re: Max's Jacked Up Training

your gym nay have them or if not pick these up max and start doing those spider crawls and using them for your bench press work to lock your shoulders into position. they work awesome:

http://www.flexcart.com/members/elit...d=495&pid=3254

Just checked em out, the gym may have some i think.

[guns01]

Re: Max's Jacked Up Training

your gym nay have them or if not pick these up max and start doing those spider crawls and using them for your bench press work to lock your shoulders into position. they work awesome:

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=495&pid=3254

[maxseg]

Re: Max's Jacked Up Training

how's the shoulder feeling and healing up max?

Slow motion, but i can feel a difference. It may just take time.

[guns01]

Re: Max's Jacked Up Training

how's the shoulder feeling and healing up max?

[Rake]

Re: Max's Jacked Up Training

Thanks for the post I would not even know how to put 600 lbs on a bar let alone shrug it.

[maxseg]

Re: Max's Jacked Up Training

Bench Rehab

Rotator Cuff & Delt W/U
Outside Rotation ~ Band
25/25/25/25/25

Bench w/ Bar
25/25/25

Bench
135x20 225x10/5/5/5

Skull Crushers
110x10/10/10

DB OH Ext.
50x15 60x10 70x10

Tri Cable Press Downs
150x15 195x10 240x5

Lying DB Ext. from Floor
20x20/15/15

BB Rows
135x10 225x10 315x3

Lat Pull Downs
100x20 150x10 200x5

Seat OHP ~ Unilateral Machine
1pps x15/15/15

DB Side Laterals
20x10/10/10

Prone DB Laterals
20x10/10/10

BB Shrugs
405x10 500x10 600x10

[maxseg]

Re: Max's Jacked Up Training

get that bad boy healed up max so you can start pushing those crazy numbers again. did you get you some pro short bands and try those spider crawls for rehabing it? it helps mine out a ton.
i guess you could bring the squat and deadlift up a few hundred pounds while it heals.

Oh not yet, been doing outside rotation with bands. My schedule has been so busy im happy if i can get a training day in. Good idea on the squat n deads!

[maxseg]

Re: Max's Jacked Up Training

Hey max.. Tried to pm u but ur full


Sent from my iPhone using Tapatalk

Cleaned! lol

[bigbb21]

Re: Max's Jacked Up Training

Hey max.. Tried to pm u but ur full


Sent from my iPhone using Tapatalk