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MaxSeg's Rehab Journal

Had an awesome Bench session with Roger Ryan today. I was able to break barriers that I thought was unattainable at this time, he proved me wrong.

Various sets of warm ups from 135 to 315 I think, did write anything down.

Bench with the Super Ram
405x5 455x3 505x3 525x0 Mind f@cked myself. 525x2

Some various 2-3 Board work with 455ish.

Burnout set with the Ram
365x12

One again, thanks Rog! Here is to many more kick ass sessions!
 
Light Bench (Well it was supposed to be...)

Bench
225x10/10/10/10/10 Here is where it went heavy...lol 315x1 405x1 455x1 PR! Clean, no bounce and smooth lockout!

Back to light
wink.gif


CGBP
225x5/5/5/5/5

Prone DB Raises
30x10/10/10/10/10

BB Shrugs
225x20/20/20
 
Nice "light bench" and PR day :thumbs: Sometimes you have to go for it if your body is ready
 
Nice training session with Roger and Rob, great group of guys at the "Bench Mecca". I did write anything down, so here are the "highlights".

Warm Ups from sub-100 to 405 for 4 reps (which by the way was sooo easy)

Super Ram Press
455ish. Easy.

At this point I put on a loose fitting Super Katana.
500 3 board x3 (getting the feel)
545 2 board x2
600 1/2 board x2
625 Miss (Need to work technique, weight didnt feel bad)

Great Day, thanks guys!
 
Speed Bench Day

Bench w/u
135x10/10/10/10

Speed Bench
225x3/3/3/3/3/3/3/3/3 ~ varying grips.

Cable Push Downs
50x15/15/15

DB Prone Laterals
30x10/10/10

BB Shrugs
225x15/15

Joints were feeling a lil achy, I kinda dragged through this. Thanks for spoiling my Rog, benching just aint the same at home!
 
Took the past week off due to experiencing some major lower back spasms. So Im taking the opportunity to take a deload week (In Theory).

Bench w/u
135x10/10 225x10/10

Bench, approximate percentages based off my 471 1RM.
70% 329 ~ 325x3
80% 376 ~ 375x3
85% 399 ~ 405x3
90% 423 ~ 425x1/1/1

Thats it kids, short and sweet. Nice easy session!
 
ME Bench

Rotator Rehab;
Face Pulls w/ #4 Med 20/20/20
Shoulder Blade Shrugs w/#4 15/20/20
Outside Rotation w/ #1 Mini 15/15
Inside Rotation w/ #1 Mini 15/15
Pull Aparts w/ #1 Mini 30/30

Bar Path Practice My biggest problem in a shirt) Oly BB x 20/20/20

W/U
135x15 225x5 315x5

Bench work Sets
70% 330x3
80% 380x3
90% 425x3 PR
95% 450x1/1/0 Miss the third single, tris were smoked. I now know my weak spot. Time to hammer the tris!

Cable Press Downs
100x10/10/10

Bench Dips
BW x 10/10/10

Prone DB Laterals
30x10/10/10

BB Shrugs
500x10/10/10

Good Session.
 
D.E. Bench

Rotator Rehab/Prehab;

Face Pulls 15/15
Shoulder Blade Shrugs 15/15
Outside Rotation 15/15
Inside Rotation 15/15
Pull Aparts 15/15

Bar Path Practice Oly BB x 20/20/20

Bench Warm Up
135x15 225x10

Bench work Sets ~ 50% of 1RM (475)
235x3/3/3/3/3/3/3/3/3

CGBP
315x5 335x5 365x3 385x1 405x1

Bench Dips
BW x 10/10/10

DB Laterals
30x10/10/10

BB Shrugs
550x10/10/10
 
06/08/2012

M.E. Bench ~ W/ Rog in Taylorville

Warm Up Bench
135x15 225x10 315x5 405x2

work Sets w/ Katana
525x2 545x2 585x1 585x0 (R. arm, no lock out) 625x0 2brd (no lockout) 625x0 (Tri Failure)

No Assistance Work

06/10/2012

D.E. Squat/Deads

Sumo Box Squats (Speed)
225x3/3/3/3/3/3/3/3/3 ~ just above parallel

Full ROM Squat ~ Just for the stretch, tight.
225x3/3/3

Sumo RDLs
225x5/5/5

Lat Pull Downs ~ Wide Bar
100x15/15/15

Pull Throughs ~ #3 Small Band
10/10

A nice easy return to squats, lower left side still feels tight but not painful.
 
ME Bench

Rotator Cuff Prehab w/ Bands
Face Pulls 20/20
Shoulder Blade Shrugs 20/20
Outside Rotation 20/20
Inside Rotation 20/20
Pull Aparts 20/20

Bench W/U
135x15/15 225x10/10 315x5/5

Bench
70% 330x3
80% 380x3
90% 425x2 ~ No gas for number three.

CGBP
225x10/10/10

Cable Press Downs
100x10/10/10

Dips
10/10/10

Prone DB Laterals
30x10/10/10

BB Shrugs
550x10/10/10

15 min of Cardio, baby steps...lo
 
Work week from hell... Got my speed bench in at work (partial session) prior to leaving for Chicago Tuesday. Got back lateeeee and didnt finish. Missed Thursdays squat session due to a 18hr day at Cook Co. once again. This whole week has been like this...ugh. Beer time!


Tuesday June 26th @ work.

Speed Bench
135x15 /15
225x3
245x3
265x3/3/3/3/3/3/3

Skull Crushers
125x5
145x5/5

CGBP
225x5/5/5

Cable Press Downs
50x20/20

Nothing spectacular, but got some light work in.
 
DE Bench

Speed Bench
135x15* 225x10* 315x3/3/3/3/3/3/3/3/3 ~ 1 min rest between sets.

GCBP
315x5 365x2 385x1 225x10/10

Dips
10/10/10/10/10

Machine Press ~ Delts
100ish x6/8/10/10/10

BB Shrugs
225x25/25

Very hot day in the gym, 100F+. Ran outa steam during the CGBP and was unable to get 405. Bleh! I went with the improvised machine press for the delts, one being a lazy ass and the other is my that my overhead ROM is shot. And to cap it all off with two half assed sets of light shrugs.
 
Missed ME Squats/Deads Thursday due to work.

July 07, 2012

ME Bench

Rotator Prehab

Bench
135x15 225x10 315x5 405x1 425x1 445x1

Dips
10/10/10

Cable Tri Push Downs
100x10/10/10

BB Shrugs
550x10/10/10

Short and Sweet, Really not to bad of a session considering it was 110F in the sweat-box (aka; My home gym) today.
 
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