Tweeti love reading and following how other people prepare and train man. thanks for putting this up. i am also considering getting one of those shoulder saver pads for some of my chest work also
Tweetso i thought i would do a little log as i work my way to my next meet, gotta redeem myself from my piss poor performance on the 21st of may. so day 1 1st wave, as it's monday it must be chest day, warmed up with some push ups and bang strain my tricep (lol not the way i wanted to start out) so i piss and moan for a few minutes and started to work, warmed up , work sets were supposed to be 4 sets of 6 at 275 what i got was 5,3 (bad set up to high on the bench and played clang the pins on every press) 4 ,4 on to bb inclines 135x6 225x5 275x5 (using a shoulder savor from elite fitness about = to a 2 board) then some light declines 225x8 245x6 245x6 . and i called it a day
https://www.southernpowerlifting.com/contest.php?id=419
old powerlifter/bench press specialist
Tweeti love reading and following how other people prepare and train man. thanks for putting this up. i am also considering getting one of those shoulder saver pads for some of my chest work also
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Tweet it is the best thing since sliced bread, on inclines if i go all the way down my pec feels like it wants to tear, so it has been well worth the money to me
old powerlifter/bench press specialist
TweetI'll be following this thread thanks brother.
Tweettoday was back day, nothing fancy 3 sets of lat pull downs for 15 10 and 10 then cable rows for 9 sets of 10 using the stack plus a 12 in gray band (the row machine at my gym broke so i have to use the cable crossover machine and use rubber bands to get enough resistance) and that was it for the day. elbow pain is up around a 7 today, i tweaked10343523_785667011502997_6392877061321992069_n.jpg on sat. i love how it hurts!!!! lol
old powerlifter/bench press specialist
Tweet
today was a grinder but i got thru it, i think this anti biotic is messing with m, i am going to drop it friday that will be 7 days plus the injection. anyway 3 sets of band press's like in the vid but with a green band. 2 sets of 6 with 185 1set of 5 with 205. 3 sets of incline bb 135 225 for 6 then 275 for 4 . on to shoulders 3 sets db front raise 30, 35, 40 for 10,10 and 8 mil press on a machine 115 for 15 175 and 220 for 10 rear delt on a machine 2x 90 for 10 1x105 for 8cable shrugs with stack for 3x 25 3sets tricep pushdowns on cable machine 3x12 with stack, and that's all folks
old powerlifter/bench press specialist
Tweetso it's chest day again working pause reps, with pause at top and bottom , man they are a killer. supposed to be 4 sets of 5 at 275, got 4,3,4,4 still felling like crap and it showed , inclines i was off 135 for 6 225 for 6 and the vid 275 for 2 and 1/2 should have been at least 4, but i try to show not only my good stuff but the ugly also ,and this set is ugly lol
old powerlifter/bench press specialist
Tweetgood bad or ugly still get them done and logging them as well.
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Tweettoday was chest shoulders tries, did speed benching 135 + green band 3 sets of 3, incline 135,225 for 5 each 275 for 4 and 285 for 2, rest of the work out was pretty much a carbon copy of last thurs. on a pleasant note today was the 1st day i have felt real good since11110217_10153082261091117_9189936076036091867_n.jpg the sinus infection, hope i am done with being sick for awhile, on a different note my left elbow is killing me, normally it is my rt shoulder and elbow, but no , now the good side hurts, tramadol and ice packs the rest of the day 11110217_10153082261091117_9189936076036091867_n.jpg real pain means injury my elbows hurt but are a annoyance
old powerlifter/bench press specialist
Tweetso it's monday and you know what that means,, CHEST DAY!!!! feeling good , 1st day since i got sick i have felt 100% 3rd week of wave 1 (their are 4 weeks to every wave) flat bench today was 4x4 at 305, got those then incline 135,225,275,285 for 6,5,4, and 2 then overload training on flat bench using slingshot 3x3 at 355, 385, 405. and that was it, felt strong. on a negative elbow sucks swamp water , i bought a set of tendinitis bands and they helped some, now i am setting hear with a ice pack on
old powerlifter/bench press specialist
Tweettues, back day same as last lol
old powerlifter/bench press specialist
TweetGreat log horse. Keep crushing! the 16th is coming fast.
"You don't know how strong you are until strong is your only option."
Tweettoday was chest shoulders tries so, 4 sets 3 of speed bench with 135 +green band, incline press 135x5 225x5 275x4 285x2. then on to front raises 35x10 50x6 50x6 mil press on a machine 115x15 175x10 220x10, rear dwlts on a machine 90x10 105 x8 for 2 sets. cable shrugs stack for 35x3 tricep push downs, stack for 3x10 only thing of interest is i have a elbow that hurts bad! till next time..
old powerlifter/bench press specialist
Tweetso i little update last heavy chest day before meet 320 for 4 sets of 3. incline with shoulder saver (see vid this thread) 135x8 225 x 5 295 x 3 and 305 x2. tried to hit some more flat bench doing partials (off the chest to 6 inch's) but i had too much weight on the bar so not so good.
old powerlifter/bench press specialist