RESURRECTION - Trial by POWER!!!

Archangel · 05-02-2007, 05:18 PM

Quote:

Originally Posted by Pylon

Welcome home, chief!

Thank you my Friend!!!

Quote:

Originally Posted by Double D

I do tempo work for about 3 weeks then switch back to controlled. Then I like to use 3 weeks to really focus on iso's.

Interesting, been thinking about changing things up in here myself, feels like too much volume for me!!!

Archangel · 05-02-2007, 05:28 PM

Today - 5/2/07

PUSH DAY

RC=4/1/explode/1

Flat BB Bench Press
135x12 warmup
185x6 warmup
225x3 warmup
260x10
260x9

Standing Military Press
165x6
r/p
165x2
r/p
165x2

Incline DB Press
85x8
r/p
85x2
r/p
85x1

Pushdowns
120x6
r/p
120x2
r/p
120x2

Shoulder is really sore, concentrating on PERFECT form so I don't hurt it!!!
Starting off w/ a percentage of max lifts, so #'s are going to be low, please don't make fun of me, I'm fragile today.................

Triple Threat · 05-02-2007, 05:46 PM

Quote:

Originally Posted by Archangel

please don't make fun of me, I'm fragile today.................

6'3", 240+ lbs? Sorry Arch. The word fragile doesn't come to mind.

Archangel · 05-02-2007, 06:00 PM

Quote:

Originally Posted by Triple Threat

6'3", 240+ lbs? Sorry Arch. The word fragile doesn't come to mind.

I guess not, LOL!!!

Brutus_G · 05-02-2007, 08:07 PM

Quote:

Originally Posted by Triple Threat

6'3", 240+ lbs? Sorry Arch. The word fragile doesn't come to mind.

True that bastard lol

Stewart20 · 05-03-2007, 08:42 AM

Quote:

Originally Posted by Archangel

Today - 5/2/07

PUSH DAY

RC=4/1/explode/1

Flat BB Bench Press
135x12 warmup
185x6 warmup
225x3 warmup
260x10
260x9

Standing Military Press
165x6
r/p
165x2
r/p
165x2

Incline DB Press
85x8
r/p
85x2
r/p
85x1

Pushdowns
120x6
r/p
120x2
r/p
120x2

Shoulder is really sore, concentrating on PERFECT form so I don't hurt it!!!
Starting off w/ a percentage of max lifts, so #'s are going to be low, please don't make fun of me, I'm fragile today.................

hey there fragile boy!

Archie, if I may, based on an observation of your workouts, I think you may be having shoulder trouble because it seems to me that you have a disproportionate amount of lifts going on at the shouder joint. I think you may be doing too many horizontal pushing movements, and not balancing that out with horizontal pulling movements.

If I am not mistaken , your pull day consists of deadlifts, a pulldown exercise and a rowing exercise, but here on your push day, you have 3 pressing exercises. That is 3:1 and since you are (were) lifting such heavy weights, *could* be the cause of your problems.

I have tried to do this in my routines lately, make sure I balance things out the best I can. For every exercise, I find its antagonist movement, and make sure they even out. Here are some examples:
bench press, db press <==> chest supported rows, db rows
Overhead press, db shoulder press <==> pullups, chinups, pulldowns
dips <==> upright rows

since I am not an expert, I can't tell you with any certainty that this is the cause of your pain, but I do know, that since I have made a conscious effort to balance things around my shoulder joint, I have not had any kind of pain whatsoever in over 2 years now. I used to get terrible shoulder pain from doing sets of 3 on the FLAT bench press with a pinkies on the ring grip a couple years ago. NOW, I just did 325 for 3 with a middle finger on rings grip and had no pain at all, so there might be some merit to it.

Fitgirl70 · 05-03-2007, 02:52 PM

Also interjecting that when a disproportionate amount of C does not obtain balance from x, y and z, the deltastratamonolophopus is not working on the horizontal plane of the pecadecaoompaloompa!!!

Fitgirl70 · 05-03-2007, 02:53 PM

Also... dirka dirka

JerseyDevil · 05-03-2007, 07:33 PM

What she said :-)

Stewart20 · 05-03-2007, 08:14 PM

hmph...

Pylon · 05-03-2007, 08:27 PM

Malley · 05-03-2007, 09:14 PM

Incredible bench numbers.

Fitgirl70 · 05-04-2007, 07:55 AM

Quote:

Originally Posted by Stewart20

hmph...

You know I love you!!!

Stewart20 · 05-04-2007, 10:45 AM

Quote:

Originally Posted by Fitgirl70

You know I love you!!!

Triple Threat · 05-04-2007, 11:30 AM

Quote:

Originally Posted by Fitgirl70

Also interjecting that when a disproportionate amount of C does not obtain balance from x, y and z, the deltastratamonolophopus is not working on the horizontal plane of the pecadecaoompaloompa!!!

Everyone knows that!

Pylon · 05-05-2007, 08:19 PM

Happy Cinco De Mayo, Archie!

Archangel · 05-06-2007, 11:56 AM

Thank you all, been a REALLY busy weekend here, sorry havn't been on, will have more time tomorrow, hope all is well for you and your enjoying a GREAT weekend, GOD speed!!!

JerseyDevil · 05-06-2007, 06:29 PM

Hey Arch! Godspeed to you as well.

Fitgirl70 · 05-07-2007, 08:25 AM

Sir Arch

Archangel · 05-07-2007, 05:02 PM

Quote:

Originally Posted by JerseyDevil

Hey Arch! Godspeed to you as well.

Thank you my Friend!!!

Quote:

Originally Posted by Fitgirl70

Sir Arch

Right back atcha Sister Fitty!!!

Archangel · 05-07-2007, 05:07 PM

Today 5-7-07

Leg Day

RC=4/1/explode/1

Squats ATF
135x12 warmup
225x6 warmup
315x2 warmup
325x1 warmup
345x12
r/p
345x2
r/p
345x1

Leg Press
630x10
r/p
630x3
r/p
630x2

Standing Calve Raises
180x15
r/p
180x5
r/p
180x3

Rope Pulldowns/Ins
200x17
r/p
200x6
r/p
200x4

Nixing the second set of anything, sticking w/rest pause from here on out, I get a better feel in the muscles while I do that!!!

Stewart20 · 05-07-2007, 05:49 PM

damn Arch, RP on squats??? Are you suicidal??

JerseyDevil · 05-07-2007, 06:20 PM

Quote:

Originally Posted by Stewart20

damn Arch, RP on squats??? Are you suicidal??

Then to follow it up with leg press RP's!

Brutus_G · 05-07-2007, 07:23 PM

Dam you are crazy!

Fitgirl70 · 05-08-2007, 08:25 AM

What is r/p??

Sir Arch, 345 on squats????

Malley · 05-08-2007, 02:11 PM

r/p=rest pause

05-02-2007, 05:28 PM	#302
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Today - 5/2/07 PUSH DAY RC=4/1/explode/1 Flat BB Bench Press 135x12 warmup 185x6 warmup 225x3 warmup 260x10 260x9 Standing Military Press 165x6 r/p 165x2 r/p 165x2 Incline DB Press 85x8 r/p 85x2 r/p 85x1 Pushdowns 120x6 r/p 120x2 r/p 120x2 Shoulder is really sore, concentrating on PERFECT form so I don't hurt it!!! Starting off w/ a percentage of max lifts, so #'s are going to be low, please don't make fun of me, I'm fragile today.................
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-03-2007, 02:52 PM	#307
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,397 Blog Entries: 7 Photos: 4	Also interjecting that when a disproportionate amount of C does not obtain balance from x, y and z, the deltastratamonolophopus is not working on the horizontal plane of the pecadecaoompaloompa!!!
	All the glory to God! We have a baby on the way.

05-03-2007, 02:53 PM	#308
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,397 Blog Entries: 7 Photos: 4	Also... dirka dirka
	All the glory to God! We have a baby on the way.

05-03-2007, 08:14 PM	#310
Stewart20 My little pain in the ass Join Date: Sep 2005 Location: in my home gym Posts: 2,924 Photos: 2	hmph...
	http://futuretrainer.blogspot.com/ --My new blog!!

05-03-2007, 08:27 PM	#311
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Wik
	"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

05-03-2007, 07:33 PM	#309
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	What she said :-)

05-03-2007, 09:14 PM	#312
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	Incredible bench numbers.
	www.crossfit.com

05-05-2007, 08:19 PM	#316
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Happy Cinco De Mayo, Archie!
	"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

05-06-2007, 11:56 AM	#317
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Thank you all, been a REALLY busy weekend here, sorry havn't been on, will have more time tomorrow, hope all is well for you and your enjoying a GREAT weekend, GOD speed!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-06-2007, 06:29 PM	#318
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	Hey Arch! Godspeed to you as well.

05-07-2007, 08:25 AM	#319
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,397 Blog Entries: 7 Photos: 4	Sir Arch
	All the glory to God! We have a baby on the way.

05-07-2007, 05:07 PM	#321
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Today 5-7-07 Leg Day RC=4/1/explode/1 Squats ATF 135x12 warmup 225x6 warmup 315x2 warmup 325x1 warmup 345x12 r/p 345x2 r/p 345x1 Leg Press 630x10 r/p 630x3 r/p 630x2 Standing Calve Raises 180x15 r/p 180x5 r/p 180x3 Rope Pulldowns/Ins 200x17 r/p 200x6 r/p 200x4 Nixing the second set of anything, sticking w/rest pause from here on out, I get a better feel in the muscles while I do that!!! Last edited by Archangel : 05-07-2007 at 05:19 PM.
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-07-2007, 05:49 PM	#322
Stewart20 My little pain in the ass Join Date: Sep 2005 Location: in my home gym Posts: 2,924 Photos: 2	damn Arch, RP on squats??? Are you suicidal??
	http://futuretrainer.blogspot.com/ --My new blog!!

05-07-2007, 07:23 PM	#324
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Dam you are crazy!
	"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

05-08-2007, 08:25 AM	#325
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,397 Blog Entries: 7 Photos: 4	What is r/p?? Sir Arch, 345 on squats????
	All the glory to God! We have a baby on the way.

05-08-2007, 02:11 PM	#326
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	r/p=rest pause
	www.crossfit.com
&nbs