RESURRECTION - Trial by POWER!!!

[King Silverback]

Welcome home, chief!

Thank you my Friend!!!

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!!!

 

[King Silverback]

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]

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.

 

[King Silverback]

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

I guess not, LOL!!!

 

[Brutus_G]

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

True that bastard lol

 

[Stewart14]

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]

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]

Also... dirka dirka

 

[JerseyDevil]

What she said

 

[Stewart14]

hmph...

 

[Pylon]

Wik

 

[Double D]

Incredible bench numbers.

 

[Fitgirl70]

hmph...

You know I love you!!!

 

[Stewart14]

You know I love you!!!

 

[Triple Threat]

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]

Happy Cinco De Mayo, Archie!

 

[King Silverback]

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]

Hey Arch! Godspeed to you as well.

 

[Fitgirl70]

Sir Arch

 

[King Silverback]

Hey Arch! Godspeed to you as well.

Thank you my Friend!!!

Sir Arch

Right back atcha Sister Fitty!!!

 

[King Silverback]

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!!!

 

[Stewart14]

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

 

[JerseyDevil]

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

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

 

[Brutus_G]

Dam you are crazy!

 

[Fitgirl70]

What is r/p??

Sir Arch, 345 on squats????

 

[Double D]

r/p=rest pause

 

[Pylon]

what kind of prick warms up with 325?












Oh yeah...a really strong one.

 

[DOMS]

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

 

[Triple Threat]

what kind of prick warms up with 325?

A big strong one who smites people who call him a prick.

 

[Fitgirl70]

Sir Arch, you need to use that image for your new avy. That is totally you!