Rocco32

ME Bench Day

Raw Bench, 7 sets-
135x3, 165x3, 185x3, 225x3, 245x1, 265x0 (F****), 245x1

French Press, 4 sets-
95x8, 105x5, 110x3, 85x6

Rope Pushdown, 4 sets-
90x8, 80x7, 70x7, 70x8

Side Lateral Raise, 4 sets-
25x10, 25x7, 20x8, 20x6

Pulldown, 4 sets-
110x10, 110x7, 100x7, 80x11

Incline DB Curl, 3 sets-
30x10, 25x10, 25x12

My tendonitis is killing me now! Crap!! I was really upset with Bench. I should have had 265. When I was doing M1T I got it. I'm upset about this! That's all I got to say right now.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Rocco32

SF- Couple of questions. What exercise for Tri's can I do besides French press and Tate Press. I think they are inflaming my tendonitis in my forearms. And can you describe proper Powerlifting Benching form for me please. How often should I do Raw Bench on ME Bench day? Every 2 weeks or longer. Thanks buddy.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

PreMier

That sucks you missed the lift.. I wouldnt fret over it too much though. Are you icing your arm?

How did those interviews go the other day? Did you get my eMail?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Rocco32

Yeah I got your email!! Awesome, thanks. The interview for the Manager position was alright but I don't think I want that job for what they're offering. The other interview got postponed. He got called out for the rest of the week, says he'll hopefully be back by Monday and we'll set something up again. That's the job I REALLY want! Keep your fingers crossed Feeling better?

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

PreMier

No, I feel like absolute hell. I am almost coming on TWO (2) weeks!

Why has God forsaken me?!?!

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Rocco32

Dude that sucks!! I'm sorry to hear that. Haven't been to the gym then huh?

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

PreMier

Not since last Wed or Thurs.. I dont even recall. Istart to feel better mid day, but night, and when I wake up its aweful(coughing, poor sleep, congestion, etc.).

I might cruz into the gym on Sat or Sun if im not feeling well, and sit in the sauna.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

gwcaton

Looks like a great wo to me even if you did miss 265. Thats a bunch of weight ! Got to ask... what is RAW bench ?

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Just remember, when you think you're done you've just started . DEADBOLT . 2005

Rocco32

Thanks Gary. I think Raw Bench is just regular bench. There is so many different ways to bench on westside so I just assumed raw bench meant regular going for your max.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Rocco32

DE Squat

Speed Box Squat, 10 sets-
165x2 (5 sets)
175x2 (5 sets)

Romanian Deads, 4 sets-
225x10, 265x7, 265x5, 225x8

Hack Squats, 4 sets-
120x10, 130x9, 140x9, 150x8

Shrugs, 5 sets-
235x10, 245x7, 255x8, 195x14, 135x20

Crunch Machine, 4 sets-
80x20, 95x20, 110x17, 110x15

Good W/O although my arm is even worse today. Just putting on weights was making it hurt. Box Squats go well, though I'm not sure if I'm coming up in a second or less. Once I start it goes quick, but the start is hard for me. Even at very light weights. I'm not used to exploding I guess.

The Deads and Shrugs were good but grip held me back. Still I was happy I did the weights I did with my grip. But I could do much more with straps.

Once I figure out my camera I'll shoot some videos and post them if I figure it out!

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Saturday Fever

Sorry for the delay, still moving the last of my shit and time is strapped.

Exercises for triceps: skullcrushers, dips, Close-grip Bench, OH DB Press, JM Press, Pushdowns

Proper form on the bench: http://www.t-nation.com/findArticle....e=body_115b600


As far as how often you should change things up, be random. Don't set in your mind that you'll do X this week, Y next week and Z the following week and start over. Also, don't do the same ME lift more than 3 weeks in a row..

yay.

Saturday Fever

Go even lighter. After you touch the box, you should be up quick. Keep in mind you're training speed, not muscle here, so don't be afraid to go real light while you learn speed.

yay.

Saturday Fever

Man, I'm a posting whore. Where did 265 stick on bench? Was it right on your chest? 4" up? Near lockout? Knowing where it stuck, we can figure out where to focus your next few ME sessions.

yay.

Rocco32

SF- don't sweat posting in here. I appreciate all this advice!! I got the 265 about 3 or 4 inches off the chest and was stuck there. The guy spotting me helped me up a little bit and I finished the lockout myself I think.

I think my problem with the speed squat is I actually sit and relax the muscles for a sec, I should keep tense to shoot back up. At some point should I be doing regular squats?

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Saturday Fever

On bench, go close-gripped and get in a power rack and set the safety pins 2-3" off your chest. Bench down to the pins and up. Do this as an accessory lift, maybe after speed bench?

On speed squats, it's fine if you pause. The downward motion is not really important with speed work. What you want to train to do is blast upwards. Just keep working on it, your speed will pick up.

Speed is also another cu;prit that may be causing your bench to stick at the 3-4" area. By increasing your ability to explode, you'll increase your ability to get the bar past that point and into the areas where the spotter didn't have to help you as much.

Workouts and progress are all looking solid, rock. Now that we're identifying weak points, you'll really start noticing the benefits of this kind of routine.

yay.

Rocco32

How many reps should I do with the CG pin presses? Thanks for all your help. I read that benching article and I've been benching completely wrong! It seems awkward to bench elbows tucked in but I'll give it a try. What should be my hand placement? Currently I go with ring or middle finger on smooth ring on olympic bar.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Saturday Fever

4 sets of 6, 5 sets of 5, 8 sets off 3.

Those are all good ranges to work in. I bench with a grip slightly wider than shoulders. Experiment and see what's comfortable for you and always revisit that site to review your form.

yay.

Rocco32

DANGIT!!!!

Went to work Flyes, Calves and Forearms. Did 4 sets of Cable Crossovers and went to do Incline Flyes. My arms hurt too freaking much! I mean really bad now. So I tried CG Pin Presses, got one set and the pain was almost unbearable. So I said screw it, I'll just do my calves and head out. I had trouble picking up weight to put on the calf machine. WTF!?!?!? Guess this means at least a week off. I could do legs but the other day it hurt just to load the bar with weight. The most frustrating thing is I wish I knew exactly which exercise or exercises inflammed my arms soo fu**ing much so I can not do them again but I have no idea. I am sooo pissed off right now, and in pain. I've been icing my arms and taking 4 Ibuprofen every 6 hours for the past few days.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

P-funk

were does it hurt? chances are that not only one exercise inflamed your tendons.....they were probably inflamed and then just got agravated by the others. I have had tons of shoulder inflamation and it kills me sometimes to even get my arm over my head. Careful with the Ibuprofen as it can mask the pain and make you think everything is a-okay when it really isn't. Ice is good.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Rocco32

It's right up the medial part of my forearm (the part that gets worked with Hammers) and all around my elbow joint. It's hard to know exactly where it hurts because it feels like it hurts everywhere. Yeah, I'll take the ibuprofen this week to get the inflammation down but i don't plan to lift at all this week. Maybe do Abs and cardio in the meantime. I might go ahead and see a sports DR this week, see what I can do to keep this from happening. Everytime I start to make nice progress crap like this happens!

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

P-funk

You many need more than a week off to allow for tendon inflamation to subside. Honestly, the past 4 weeks of this contest training I have been going lighter and working more in an 8-12 rep range with submaximal weight (just going for the pump) and my tendons and joints feel better than ever. Maybe you should back off theintensity a bit.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

gwcaton

Bummer man ! If self help isn't working better see a pro. Hope you're back to 100 % soon.

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Rocco32

Yeah, maybe your right Patrick. That just sucks!! I'm afraid my tendons are not suited for powerlifting and that would really suck!

Gary- thanks buddy. I had an ortho doc take a look here in the ER but the confusing thing for both of us is it doesn't sound like a textbook inj and I never see him when it's really bad (in the middle of a workout). I'm just going to do cardio for a week and then start back slowly and see what happens.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Rocco32

This sucks, I'm off weights for a week at least! So I'll focus on cardio and abs this week and see where I stand next week.

Jogged for 45 min today. Went 4.30 miles, easy pace until the last 5 minutes and then picked up the pace. Felt good, been quite awhile since traditional cardio. Once my body gets used to cardio again I'll split it up between traditional and Sprints on the track. I want to keep traditional cardio because 1) I like it, and 2) I really need to work on my endurance. I worry too much about lifting and cardio and am I burning fat or muscle and stress over everything. No more. I'm going to do what I enjoy and let come what may!

As far as weights go next week, I think I may be out for Westside as much as I like it! I don't think my joints and tendons (which have been screwed since HS) are up for it. I'll probably go back to GoPro's routine and be careful with Power weeks. I still plan on keeping my lifting goals and reaching them however. Just may take longer but I will reach them

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Jenny

Hey Rockster!
You are kicking some butt I see, happy to see that! Will Justin and I get to work out with you and Lisa in a couple of months?

Have a great day!

IainDaniel

Watch the injuries, don't want anything worse to come of it.

Hope all is well

Take care

Iain

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

gwcaton