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Post by derekspence on Nov 27, 2008 21:21:35 GMT -5
NEW TOYS
SAFETY SQUAT BAR N 16.75 BOX. SWITCH IT TO A 12.5 IN BOX PLUS NEW KING X-TYPE BENCHER
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Post by derekspence on Nov 30, 2008 20:44:48 GMT -5
Sunday
DE bench
Shoulder Complex Rotations 3d 2 sets of 20
Bench 135x10, 135x5, 205+red mini's. 9 sets of 3 using 3 grips as usual. was off in speed, using a different style of benching. brings less pain to the shoulder.
DB ext. 50x20, 80x11, 80x11, 80x5, shoulder is not liking these as of late.
Shrugs 225x20, 295x15, 295x15, Barbell rows 225x5, x5.
PLate front raises. 35x15, 45x12, 45x10
Reverse Curls 45x12, 65x12, 75x10
So Apparently I cannot use my new Safety Squat bar at the Y. Sucks. Also am not supposed allowed to use the chains in the gym as well. However no one complains when I use em.
Really been thinking a lot lately how no gyms, or most gyms are really beginning to powerlifter unfriendly. seems also if I am no longer wanted at the fermor y. wish I could just train with out be hasseled of late.
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Post by thebruce on Dec 1, 2008 13:51:18 GMT -5
What style of benching are you using?? Anything that brings less pain to the shoulder I am very interested in learning. As for the gym etiquette thing, most commercial gyms do not cater to powerlifters. In the old days I have been asked to be quiet,told no chalk etc as they did not like all my grunting plate banging and general histronics. Some times training when no one else is around helped( used to meet at 530 am to train). Any way good luck and keep smilin.
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Post by derekspence on Dec 1, 2008 19:22:54 GMT -5
Ok Bruce.
Hmm. OK. If you have access to a 12 inch width bench it would really help you alot. 10 inch width is good as well. Normally I usually have a high arch with a belly up of course, as of late to reduce the swelling, and prevent further impingment, I only haven't been tucking my elbows as hard as usual.
so using the same setup. Big Chest, shoulders blades squeezed, with shoulders dug right into bench. Along with this using the Competition legal width. I drop the elbows out more, more in line with the nipple line. This has eliminated all of the shoulder pain. However, for me, after awhile, I am using so much triceps I end up pinching a nerve in the right triceps. But luckily that hasn't happen since I had 20 inch arms. But also using this style of benching gives me to large of a pump in the chest and well, I don't mind it, but I am more after the strength. so basically Just don't tuck.
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Post by McLifter on Dec 1, 2008 22:58:59 GMT -5
Garage Training Baby!! As Bruce noted there Derek, commercial gyms aren't interested in what it takes to get stronger, they are just interested in catering to the masses. Much like out school system. They get their spandex in a knot about liability and all that. Keep on trucking and you will find a place that will accept you and your gear. Other than that training in your own space is the ideal way to go. Get a cage, a bench and a decent bar and get strong. Brock
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Post by derekspence on Dec 1, 2008 23:47:26 GMT -5
Speaking of which.
I do have, My inventory.
Power cage-One Power Bar- One safety Squat Bar- Olympic EZ curl Bar- Standard EZ Curl Bar- Ironmind wrist Roller, Rolling thunder and Pin,- One Heavy Duty Rubber mat, Deficit Boards for Deadlift, Box Squat Boxes- 200lbs+ in chain- 400+lbs in bands- Throwing Weight(loadable) - Barrel- Step up- Stability- Foam Roller- (new) 80lbs empty Sled. Sandbags(various)-12" wide Bench- ankle Straps- Wrist Wraps- well, pretty much all the gear I need. Plus Other Various Heavy Duty Strongman Stuff. Farmers, Etc. plus 2 olympic handle dumbbells. Just No place to put it in the city. I have an apartment some stuff here, and some at ,y momma's then Some up north.
well anyways.
Deads 135x10, 135x1, 225x3, 225x1, 315x1, 385x1, 455x1, 525x0(ran out of gas) just couldn't initiate the pull.
GHR- BDWTx10, lower the setting one pin(about 15degrees) x8, 8, 7, 6( punished myself here for being lazy in the deadlift)
Reverse Hypers Purple bands 3 sets of failure( didn't keep track)
Side Bends 50lbs 2 sets of 15
Standing Crunches 3 sets of 25 with red bands only
Stability Ball walkouts with DB (basically walk out with db's till body is vertical, then roll ball in with the legs, repeat) 40 feet.
P.S. WILL be having a Monolift Made. Since It is way cheaper to have one made here than to order from the U.S. of A.
Started a little with an opening of 200 dollars of help and hope to fundraise a little more. This however will not be associated with any federation, or for any personal gain. I am in the process to get a lottery license to hopefully get a bigger pot going to bring a monolift into manitoba. more on that later if anyone has any questions.
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Post by derekspence on Dec 3, 2008 23:40:45 GMT -5
WEDNESDAY!!! ;D ;D ;D Warmups Windmills 2 sets forward, and back 10lbs for 15reps Rotators 10lbs for 20 reps each direction 4 directions by the way. OH press 135x15 Bench 135x3, 225x3, 225x3, 315x1, 365x1 Shirted 405x1, (three board) 495x1, 545x1 Shoulder was doing good. Felt like I could of went more. Instead, save it for another day. drop sets 315x8(full reps) 225x8, 135x8 Triceps were fried!!! Schwabs( modified JM press in Smith machine) 135x12, 135x12, 135x9, 135x7, 135x3 moved fast probably 30-40seconds between sets DB rows(high to shoulder level) 100x15(straps on) then 100x10 Rear laterals 40x15, 40x12 finished for the evening, didn't think biceps and forearms were worth the trouble today.
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Post by derekspence on Dec 6, 2008 0:18:01 GMT -5
Tired as heck, was well behind on time and had to really rush through. Speed Day Box Squats 14" Warmups 135x7, 225x5, 315x3, Single Ply Briefs 405x2 12 sets(yes I said 12) 1 minute rest between sets. Oh boy! Sweating Deadlifts 225x1, 315x1, 405x1, 475x1, 545x1, 565x1, 585xfail( got the bar started and failed at the knees, Used the Reverse Band method for last 3 sets)so minus 135lbs at the start of lift. I was starting a new program today for the deadlift and this is what it called for. Did not have enough speed to finish the lift. p.s. Yeah Yeah, I know trying to pull heavy twice in one week. Well, Take a week off, and hopefully restart the program in 2 weeks. Glute Kick Machine 170lbsx12 3 sets Trunk Rotations 90lbs 2sets of 12 Ab Machine 90lbs 3 sets of 10
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Post by derekspence on Dec 7, 2008 18:44:01 GMT -5
SUNDAY
No Regular benching today. givin it a break.
CG Rack Lockouts 9" bar x 20 135x5, 255x5, 275x5, 295x5, 315x5, 335x4 (grip was set at beginning of the knurling)
Pressdowns 27.5lbs x 100 reps
Hammer Strength Pulldown 90x15, 130x10, 130x12
Dumbbell Cleans 30x15,12,10
Hammer Curls 45x10, 8, 6
Rotator Cuff Internal Rotation 17.5lbs 10reps-3sets External Rotation 17.5lbs 10reps -3 sets
Was going to try some other things today but oh well. Still need to do more prehab work before working the heavy benches again. So I will give it maybe another week or too, feel funnny not benchin.
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Post by McLifter on Dec 7, 2008 22:23:10 GMT -5
Starting to see some impressive training numbers Derek. Keep up the good work.
Brock
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Post by derekspence on Dec 8, 2008 23:34:32 GMT -5
Thanks!! Appreciate it.
Seems like after the meet, I had a whole new level of confidence.
The last week was good, except for some major losses in sleep and added stress.
This week I want 2 put more down time, to let the body recover just a little more. Thinking of adding another rest day, but will see if the sled will remedy my recovery time.Since I haven't touched the sled in a while.
MONDAY Front Squats 135x3x3, 225x3, 315x1, 365x0(bombed out) bar slid off my shoulders and well, I crapped out. I couldn't help it I wanted to deadlift 315x3, 315x3plus doubled red band(conventional) 315x3+dbl red band(sumo)These were fast 365x3+dbl red band(sumo)
GHR 2 sets bdwt 1x12, 1x9(crapped out again) Got into a conversation with a metal smith about the Monolift, and he is going to see what he can do about getting me some scrap lengths of 4x6(woohoo!!) Tired today man
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Post by thebruce on Dec 9, 2008 15:16:05 GMT -5
Hey DereK I have not been able to try your BP style yet but if you check vids of Glen Chabot BPing it looks like he is out there with the elbows as you suggested. As well he does not bridge much, tuck his legs under or any of the contortions you see some of the lifters do. Maybe big guys like you are better suited to the flat elbows out style???
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Post by Rehband on Dec 10, 2008 16:43:49 GMT -5
Strong numbers in the Front squat, Keep up the good work.
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Post by derekspence on Dec 13, 2008 0:41:03 GMT -5
Took the extra days of recovery. CNS was taxed. alot! Any ways took the sled out and walk crazy
Sled(60lbs actually) plus my daughter (64lbs) about 1klik forwards, and 1 klik back,
Was to easy, so I had to pull for a greater distance. Be back to trail pretty much after the new year.
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Post by derekspence on Dec 13, 2008 22:16:11 GMT -5
Forgot to comment on the Glen Chabot benching there. Yes almost similar to what I was talking about. In retrospect I am to much of an analytical person. Chabot is a flat bencher, a good one at that. Much reminiscent of a Riku Kiri off the chest, and finishing like ala Bill Kazmaier!!
Technique is the same is the same, except for me I still maintain an arch. Filling the belly with air.
Shoulder is doing fine now since I am back to regular arched benching.
And with the New METAL king x-type bencher, a high arch, and hard tucking are necessary. Mostly to get the best use out of the new reinforced collar design. Also Looking at there earlier designs in bench shirts looks kinda of scary, mostly due to (looks like) stitching design, and having such a small chest plate. Plus the earlier material was thin. Mostly seen the blowouts with there viking line. with the blow outs I have seen though, everyone went with elbows out, rather than tuck tuck tuck. I can tuck hard and still manage to touch the sternum. Oh well, hope it lasts or I might actually go out and get a rage x again. In a 54 this time!!!
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