Archangel

Oh man, sorry to hear about the injury!!! Hope it heals quickly for you my Friend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Burner02

hey pal...you musclig in my action? I'M the one with the bar stories!
go get yor own source!

That leg is gonna be hurtin' for a few days. That last good toss out I had a couple months ago...laqnded on my breath mints on top of my quad...and I had a BIG bruise for a good week.

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Tom_B

gah sorry to hear about the fight! ...
I hate not training legs things just don't feel right , hope it heals soon for ya..

Pylon

Heya Dubs...sorry to hear the bad luck, but you got hurt trying to get into a fight? That's a new one, I think...

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Malley

Archie Already feelin better, not great, but better.

Burner I normally dont spend to much time in the bars, so the stories will slow down, but for now its been a bit wild. And fuckin bruise hurts!

Tom Yeah I know, I actually have legs tommorow. To bad I will just be doing things like, hypers, abs, traps, and grip work.

Pylon I was actually trying to help my cousin out. Hes a crazy basturd.

www.crossfit.com

Malley

Monday

DE Bench
Speed Bench
190x3 (for 10 sets)

Incline press
185x10
190x10
190x8

DB Rows
125x10 for 3 sets.

I stopped here because I want to do upper again on Weds. Was pretty tired. So this workout was nothing special next one ought to be pretty boring as well, but as for Weds it ought to be fun. I am going to do either board presses or floor presses. Oh btw I am stickin with westside for now.

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Stewart20

you are starting to get like me in the "can't make up your mind" category!

http://futuretrainer.blogspot.com/ --My new blog!!

BulkMeUp

that must have been one hell of a fall to hurt your thigh so much!

Brutus_G

Hope you get back to legs soon D. Hey D i have 11.5 inch arms and im not kidding.

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

JerseyDevil

Get that leg to heal up soon brotha!

Triple Threat

Welcome home.

Malley

Stew Ya I know. There is a PL meet at Western Illinois U March 3rd I am thinking about entering so I want to stick with this for now.

Bulkmeup You have no ideal. It is gettin better though.

Brutus Gotta start somewhere buddy, I remember whenever mine was 13 or so. I always thought how in the hell can I get to 16 amd now I am bigger than that so it will happen with time and work.

JD Thanks. It will be better in a few days.

TT You know it. Cant let you get stronger than me....hahaha.

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Brutus_G

Hey D i know you'll probably wanna slap me ,but i don't care about getting big arms lol.

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

Malley

ME Bench
Floor Press
135x10
185x8
205x3
225x3
250x3
275x3
315x1
325x1
335xfailed
*I figured I would be able to do more weight on these than I do on bench, but not the case. I think I have just found my weakness on the bench.

Cable Rows
200x10
200x10
200x10
200x10

Dips
bwx25 (explosive on every rep and every set)
bwx30
bwx40
*These are very easy, but I didnt have a belt to tie some weight onto.

Skulls
105x10
115x10
125x10
135x6
*I know I shouldnt go so heavy, but wanted to see what I had.

Incline
225x3
225x3

Military
155x10
155x10
*Kinda tired at this point

Alternating curls
40x10
45x8
45x8, drop sets 30x8, 20x15, 10x25

Bent over laterals
35x10
35x10
35x10

www.crossfit.com

Malley

Also there is something that has me extremely pissed. I picked up a 45 pound plate and tweaked my back. This is total bullshit! I dont hurt my back deadlifting over 400lbs, but I pick up a 45lb. plate and hurt my back. This is early in the workout. It was right before rows. I threw a belt on and it helped, but I delt with it the whole time. Pretty damn sore today.

Brutus How can you not want big arms? Yep someone ought to slap ya....

www.crossfit.com

Burner02

yep...on ye way to monsterism! Nice workout!

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Malley

Thank you thank you......

www.crossfit.com

Triple Threat

First of all, if it was early in the workout, you might not have been thoroughly warmed up. Second, when you're deadlifting, you're very conscious of your form. But when you just bend over and grab a 45 lb plate, you probably weren't too concerned with what the rest of your body was doing. Voila! Tweaked back.

Been there. Done that. Some ibuprofen and a couple days rest should take care of it. I'm now very careful even when moving/grabbing/holding a 45 lb plate.

Malley

Ya for sure TT. I iced and heated it all day. Along with some pain relievers and now it feels better, not great, but better. And even over the weekend dont forget I hurt my damn leg to. And now the leg is feeling good now a damned back thing.

www.crossfit.com

JerseyDevil

I noticed the same damn thing! A couple of weeks ago I go out and dig up a few Black Eyed Susan plants. My lower back was burning, after only 5 minutes! I thought to myself the same thing, I can easily deadlift over 300 lbs, and using a shovel for a few minutes throws my lumbar into fits. Just shows that when you do a certain exercise it trains specific muscles, and not the entire chain.

Malley

I think what TT said really has alot to do with it. During a dead you are trying to keep your back straight and keep proper form and it keeps ya from injuring yourself. And just pickin something up its kinda like whatever.

www.crossfit.com

Pylon

It's always that king of thing that slows me down too. Take it easy, and get that sore back behind you.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Malley

Its starting to get there. I love the feel of a tight back right after icing it and then heating. Really relaxing.

www.crossfit.com

Burner02

parden the pun?

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Stewart20

Not necessarily true. Think about what a floor press is. Sure it is not the complete motion of a bench press, but you have a relatively straight back, no big arch like on a bench press, no leg drive at all, and you are pausing the weight at the bottom...well you should be pausing for a second or two when your arms hit the floor.

so combine all those factors and viola....they are harder than you think. I don't think you have weak tris. Raw benchers tend to need to focus more on pectoral builders than triceps builders anyway, cause chances are you will never handle a weight RAW that you can't lock out at the top. If your pecs can handle a certain weight, your triceps will definitely go along for the ride.

now if you were going to bench with a shirt, then yes, you need lots and lots of tricep strength, cause the weights you would be using exceed what your pecs can handle without the shirt, so you blast your triceps to handle that weight at the lockout and let the shirt take care of your pecs.

If I were you and you were going to compete raw, then focus on lots of DB presses....I never see you do DB presses that much, really focus on those. If the place you workout at doesn't have heavy dbs, then buy some handles and plates and make your own. I recently bought 18 inch db handles that can accomodate upwards of 175 pounds not like I will ever do that in my life, but you get the idea. I am up to 130s, maybe sometime in my life I will get to the 150s, but man, just deadlifting 2 150 lb dbs into place is a deadlift workout in and of itself, so who knows.

to conclude:
RAW benchers --> focus on pec builders primarily, secondary focus on triceps. You need strong triceps, but you also need strong pecs so you don't tear something on heavy attempts. also work on strengthening your shoulder joint on all angles.

http://futuretrainer.blogspot.com/ --My new blog!!

Pylon

I was hoping someone would pick it up. Thanks for being there for me.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Brutus_G