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Post by derekspence on Feb 10, 2009 23:34:10 GMT -5
Once filled with disappointment. No partners today.
So trained RAW
bench 45x20, 135x10, 225x5(flat) different groove today. Arched 225x10 315x3, 365x1, 375x0 (missed on last one because elbows flared again)
So I am going to take Brocks advice and do the DELTs. PLUS take 2 weeks off ME bench day, and heavy triceps. I feel as though my CNS is not handling the volume very well lately, Then again.
So My focus will be Upper back and Delts.
One Arm Dumbbell Press. 40x5, 45x5, 50x5, 55x5, 60x5(45 secs rest. each arm)
High Pulls to sternum 115x3sets of 10
Chest supported Row (pause at Bench Touch Point) 250x5sets of 5
DB curls 45x15, 55x10, 60x5
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Post by derekspence on Feb 12, 2009 15:51:21 GMT -5
In unrelated terms. Derek is pissy now. Going to evenings as of the 16th. So I will probably won't have any helpers or spotters now.
Ah well.
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Post by thebruce on Feb 12, 2009 17:01:54 GMT -5
Yeah but you will have the gym to yerself. No waitin fer the rack. I love to train first thing in the mornin,coffee up and roll. Go get em man!!!!
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Post by derekspence on Feb 14, 2009 22:09:06 GMT -5
early morning w/o
0630 warmups superset
windmills 2 sets of 15 with 5lbs, n 10lbs cable pressdowns 2 sets of 50lbs x20 barbell curl 2 sets of 30lbs x20
Incline Press bar x30 135x10 205x 9 sets of 3. oh so slow if you don't set up. 60secs between sets 3 grips (I found myself trying to catch the weight after it left my chest. Like I was jerking it. Corrected it and kept my elbows tucked by flexing my lats throughout the movement. I was wondering why my dang elbows kept flaring out.
Rolling DB ext. 40x10, 40x10, 40x10, 50x10, 50x10, 55x10
Barbell Row to Sternum 135x12, 145x12, 225x5
High Pulls( from the waist) 135x6, 135x10(strapped)
DB curls 30x30
p.s. the Katana S/S works for me.
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Post by derekspence on Feb 15, 2009 12:40:40 GMT -5
0630
warmups( forgot these were manta ray squats) 135x10 for 2 sets 225x5, 315x5, 405x1, 455x1, 495x1, 515x1( wide stance no gear but a belt p.r.) Drop set 315x10 olympic style
Sumo Deads 135x6, 265x1x3sets, 265plus doubled red mini x 1 x 3sets. realized how slow I was able to pull could not move fast enough.
Dimel Deads 265x7( with training the fingers) 265x12 (mixed grip)
45 Hyper Extensions with 65lbs barbell. 2 sets of 12
Evening Extra work Stairs 4 stories with only my fat self- up down 5 times Stretching 1 hour Foam roller 1/2 an hour. IT band was tight. Hips have loosened, and hamstrings. lower quads were tight as well.
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Post by thebruce on Feb 17, 2009 12:57:16 GMT -5
Nice single there Dereck,I figured you for a big squatter when I seen you lift.
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Post by derekspence on Feb 18, 2009 1:51:14 GMT -5
Thanks Bruce.
Maintenance day only. gym was packed full of high school students.
The Bench was actually available.
warmup windmills pressdowns barbell curls 2 sets of 30
Bench Press 135x20, 225x10, 225x5, 315x7
One arm dumbbell press 55x5, 60x5, 65x5, 70x5, 75x5 all strict.
rows 250x2sets of 10 followed by single arm rows with 125x15
Finished
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Post by thebruce on Feb 19, 2009 11:32:33 GMT -5
Lottsa work there Dereck.Are the one arm DB presses standing???
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Post by derekspence on Feb 19, 2009 21:51:24 GMT -5
Yup. The standing one arm db press. Still have stability issues with the left arm. My left arm has been dislocated 4 times. Last time I dislocated the arm was in 2004 though. Have been working on trying to strengthen the shoulder and support structures. When doing any overhead work, I feel a pull in the triceps and upper back quite a bit.
I think However, I sustained this by overuse injury while working at Maple Leaf Pork. Flipping those German Hams is heavy work for an 8 hour shift. especially using the left arm continously on the line.
Only have one more week, then gonna restart the cycle. Don't wanna lose too much strength.
Not only that. my strength really comes up when i increase the volume steadily.
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Post by thebruce on Feb 20, 2009 13:39:43 GMT -5
THX for the explanation. I am considering adding some standing overhead pressing again. Last time I had some upper back issues pinched between the shoulder blades. Would like to get back to some power cleans followed by an OHP. The DB press may be a way to start and emphasize the core while getting used to the movements again?? what do you think?
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Post by derekspence on Feb 20, 2009 14:16:12 GMT -5
Me Thinks is a good Idear. As for me SLOW IS the GOAL.
Doing the one arm allows me to isolate, while also providing some strength, and also determining the weakness. Unlike using a barbell over head, I cannot determine where the weakness is.
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Post by derekspence on Feb 24, 2009 19:25:01 GMT -5
Derek is moving. Within the city of course. LOL. So workouts will resume next week. HA HA HA Home Gym. YEAH!!!!!!! ;D
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Post by McLifter on Feb 24, 2009 22:39:29 GMT -5
Good Stuff Derek! After you get settled draft up a solid training plan and shoot for those goals. ;D McLifter
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Post by derekspence on Mar 5, 2009 0:03:30 GMT -5
Have my home gym setup. tried the s/s katana, i got to touch with 135 with some effort. but neck was right into my throat. shirt was not pulled down. and well, i think i can make this shirt work for me. just gonna have to pick up some more weights and give er a go later on.
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Post by Harv on Mar 5, 2009 20:29:21 GMT -5
Derek The reason that you touched with 135 is also the reason the shirt choked you.You have it too far up so it is more like a t shirt than a bench shirt.Pull the front down,cinch it with a belt and I guarantee you will never touch with 135.You mention it was the S/S version,from watching you bench I would think you would get more out of the A/S.By the way what size do you wear?Maybe if you can make it down we [Trevor and I] could get in a workout.Think next week going to try out Sargent Park if it has a cage. Harv
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