MM Training Log

[Devastation]

P when was the last time you gave yourself a break from the workout? you should skip a bench day every 4th or 5th week even if you are on "supplements." if you're natural then 3 or maybe 4 weeks depending on how things are going. it sounds like you could skip your next bench day. clean up your diet and you'll be ready for the next round

 

[Parabellum]

I skipped a raw day on the 26th about three weeks ago. I'll skip Saturday and see how things go.

I recently started getting back to my Sunday/Thursday Squat/Dead workouts, but I was taking it easy due to a back injury taht seems to have healed a bit. I don't think that casued any problems though.

Thanks for the advice.

 

[thebrute]

hey parabellum,
that isn't too bad of a workout. but i took my rest just before i was about to get a cold. i took care of it when i took my rest..i agree with devastation about the rest...u need it. hell, it may do you wonders like it did me!! tb

 

[Vulgar_Display_Of_Power]

One thing that I noticed the last few 3 weeks or so since I widened my bench grip is that I feel pain in my outside tri-head, not like an overdoing it soreness just dull pain. I wonder if this is what is causing my recent bench press problems and elbow pain. It is in both arms and more pronounced in the right arm. In the past I followed everyone’s advice to train through it and that worked, this time it seems worse though.
B]

P-

Not meaning to critique your form, but are you tucking your elbows in tight when lowering the bar?

Since I have changed to the MM style(pushing back and flaring elbows) I feel I have had less pains than when trying to push in a straight line. My shoulder is even starting to feel healthy once again with this style.

Just curious if this might have anything to do with it.

 

[Parabellum]

P-

Not meaning to critique your form, but are you tucking your elbows in tight when lowering the bar?

Since I have changed to the MM style(pushing back and flaring elbows) I feel I have had less pains than when trying to push in a straight line. My shoulder is even starting to feel healthy once again with this style.

Just curious if this might have anything to do with it.

I never really pay attention where my elbows are. I'll have to try and see where they are.

Another thing that keeps bugging me (I'm not sure if it's imagined or not) I think on the 2nd rep of the last raw bench I was pushing to my head instead of straight up. I know better and I concentrate on what I'm doing. I'm picking things apart looking for the problem.

Where do you recommend my elbows should with a 32" grip?

 

[Devastation]

you should consciencely be trying to squeeze your elbows together while pulling the bar apart. your elbows will then find their right groove

 

[Parabellum]

Thanks Dev.

 

[Vulgar_Display_Of_Power]

Another thing that keeps bugging me (I'm not sure if it's imagined or not) I think on the 2nd rep of the last raw bench I was pushing to my head instead of straight up.
B]

Parabellum-

Are you saying that you DONT push it back over the face? If your not, then you need to find a video or something that shows how the MM guys push back then flare the elbows out(This is what they mean when they talk about letting it drift then locking it out.

Check out DG21's 700lb bench video clip. I think thats the best one Ive seen where you can tell what I'm talking about.

BTW- Im by no means a bench expert, just trying to pass on some tips that I never would have figured out on my own.

Hope this clarifies thing a little.

 

[Parabellum]

I have video clips somewhere in this thread of my form from an angle. I try to push straight up.

355 x 3

365 x 1

I watched the vid, it looks like he's pushing toward his head, I thought that was a no-no, due to having to push farther.

I just watched the S. Burns guest lift off of MM's site and I see what you mean. I bench to the top of my stomach and then try and push up in a line and there is a natural drift back.

I changed my grip so I need to video tape again and see what's going on.

I'm a student of the game and always learning, every bit of info helps, Thanks!

 

[Vulgar_Display_Of_Power]

Parabellum-

I will agree 100% that it is farther to push, and doesnt seem like the right motion, but when you get it (or even fairly close, as I still dont feel completely solid on my form yet) I think you will notice a major difference.

A few pointers I might give to you(take them for what they are worth):

Form=Try and set up with the balls of your feet below your ass under the bench. I thought this would take away from my balance and stability, but everything else is so frickin tight(If done correctly) that there is no much sway. I actually picked this up the weekend before I went to Naz from MJayM. He has INCREDIBLE technique and form. When my form can match his I will be assured of at least another 50lbs on my bench. The other thing I might mention on your setup is getting set up higher on your traps. BigWhitey was pushing my shoulder blades back down UNDER me when I would get set up. I actually had bruises on the TOPS of my traps from setting up this way. The closest way I can think to tell you to set up, is only your nuts and the top of your traps should be touching the bench.

PRESS MOTION= I couldnt tell much about how you were tucking the elbows, but let me suggest pushing the bar from your belly to over your face in a 45 degree angle, and flair your elbows at around the half way to three-quarter position.

Anyway, don't think Im acting like a know-it-all, just trying to pass along what I picked up from MM.

Lemme know if I can fill in any other blanks for you.

 

[Parabellum]

Those vids are from a few weeks ago. I changed things around a bit. Mostly I widened my grip and I am tucking the shoulder blades in and it seems like I’m setting up higher on the traps.
A definite difference from a few weeks ago.

I tried benching with the balls of my feet and thigh's grabbing the bench but I was all over the place, I tried a few times.

This is what I do now;
I start off on the balls of my feet
Start getting into position
T rotate balls to the bench
Then I try and plant my feet flat (looking for the strain in the thighs)
Then I keep trying to arch my back and bring the shoulder blades together.
Then I plant them down hard.

Sometime I have to tuck each blade onto the bench and once in a while I readjust my feet.

Thanks for taking some time helping me out.

 

[Screwball]

A couple of suggestions:

As stated previously, you need to get your feet up under you and you need to arch more. Everything tight.

The distance the bar travels between a straight push and a push back towards your face is negligible. The benefit of pushing back towards your face is the move is more natural for your body. The bar should end where it begins. Also, when you push back towards your face you can use your shoulders and chest more. It also allows you to flare your elbows a bit which puts your triceps in a more favorable position to lock the weight out.

Work on your speed. Your pushes seem a little slow.

Good luck!

 

[Vulgar_Display_Of_Power]

The bar should end where it begins.

Good luck!

This is the only thing you added that I disagree with. I stil try to start with the bar as deep over my abdomen as possible, then push it up and back to end up over the face.


Screwball-are you still a fan of speedwork? I have dropped them at Mules urging, and after 2 week without speed work I already feel I am in better control of the heavier weights. I plan on training this way until the end of the year to see how it pans out.

Later..

 

[Screwball]

VDOP,

"The bar should end where it begins."

I used to believe, as many others, that your bench stroke should be as short as possible and it was a major factor in moving heavy weights. However, I now believe it is more important to maximize body-positioning. This is where the MM Crew is ahead of the game. Increasing the arch by tucking the feet under the torso and setting-up as high on the traps as possible, tucking the elbows, bar touch on the upper abs all contribute to maximizing the bodies ability to move heavy weight. I believe the reduction in bench stroke is a factor as well but the overall benefits are minimal in comparison.

I believe that where the weight is set before a downward bench stroke it is the position that the body is most comfortable with in holding the heavy weight. This position is most advantageous for the body. For most people I have seen bench over the years this position is over the upper chest (between the nipples and the chin). This is especially true when benching raw. When a bench shirt is used, the added support of the shirt and it's design allows a lifter to set a weight lower. I agree in setting the bar as low as possible but not at the expense of exploiting the bodies natural, strongest position. My thinking is simple. Since this position is the most comfortable to the body in holding the weight, it is the place where the bench stroke should begin and ideally end.

Check some video of yourself benching and note where you set the bar. It may be higher than you actually realize. I noted this about my bench stroke a few months ago and I stopped trying to force the bar so low. My numbers are greatly improved and I feel a lot more comfortable.

Speedwork. It's funny you should mention speedwork. Bench speedwork is the first thing I dropped from my Westside split a year and a half ago. The only time I did bench speedwork in that time is when I trained in Tulsa with the Okie and KC crews (once or twice I think). All speedwork did for me was give me chronic tendonitis. I always bench with speed on my mind and my speed is better than ever. Speed benching may work for most but it is not a technique I use. I do not agree with Louie's contention that ME and DE work can NOT be performed in the same workout. (Blasphemy!) DE training to me means pushing the bar as fast as you can whenever benching and this is what I do.

I really limit my band and chain use as well. I think bands and chains are the best thing since sliced bread but I have to be very careful when using them. It probably has something to do with me being an old man. (Ha, ha!)

Good luck with your training and your upcoming meet. I know you will hit PR's. PM me if I can help. My training is significantly different but I am getting great results.

 

[Parabellum]

I see what you guys are sayying, I'll start working on it.

Thanks.

 

[Vulgar_Display_Of_Power]

Thanks for the encouragement Screwball. Im hoping for PR's across the board at this meet. Vanessa tells me I hold back to much when picking attempts, so Im aiming for my total on 2nd attempts, and big PR's on 3rds. Made some mistakes in DL training(dropped SLDL's-big mistake) but fell confident in the changes I've made in training otherwise.

Now I'll get the hell off with my ramblings and let Parabellum have his thread back!

 

[Parabellum]

Took a week off.

9/17/03 Raw Day


Raw Bench Press 32"
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
375 x 2 <-- tried for 3 again and still having trouble, lost my footing after it stalled for a little while. Wiz let me know that my right arm fails a lot faster then my left, I'm still pushing with my left and the right is starting a decent. I never knew that. This happens a few inches from lockout.
What should I do to correct that? I think this is from widening my grip.
355 x 4

I worked on my set up this workout with the info from previous threads. Seems like I do better with singles, with triples I go all to shit. Not staying tight enough I guess.

3 Board Press
315 x 3
365 x 3
385 x 3
405 x 2 failed on three, stapled.
425 x 0

2 Board Press
315 x 3
335 x 3
365 x 1
385 x 1
405 x 1

I started a new diet last Monday. The Metabolic diet. Caught a stomach virus Thursday through Sunday. I can’t tell if I'm over training, since my raw bench has been stuck at 375 x 2 for 3 weeks now or it's a combination of all the misfortune these last few weeks.



How sghould I adjust my training to dieting?

 

[thebrute]

hey PM,
you made a big jump between 315 and 375!! next time go, 315, 335, and 355. see if u can get 375 for 3 then. tb

 

[Parabellum]

Thebrute,

I was thinking that was too much. Somehow my logic got screwed up and I'm thinking I'll wear myself out and jump too high. I should know better, I used to make small jumps.
I have to get back to that.

I swear I am stronger making small jumps like you mentioned.

 

[thebrute]

oh..no doubt brotha. i can tell. you maybe even able to knock out 405!! tb

 

[Parabellum]

I know it's in me.

 

[Parabellum]

9/22/03 Did a few triples and went home.

Resting for a competition on the 28th. It's my first offical comp and I'm very excited.

 

[thebrute]

what are you aiming to do at your first competition? tb

 

[Parabellum]

I have no idea what I'm going to do. I'm looking to set a new PR. Previous PR is 390.
I lost about 17lbs since then. I'm at 250 now. Since I'm in the 226+ class my weight does not matter so I'm filling up on carbs this weekend and that alone should help me out. I've been doing the metabolic diet for 3 weeks now and I feel good.

I read a post by Liftbig to open with something you can triple or double.

Warming up:
135 x 5, 225 x 3, 275 x 3, 315 x 1, 355x 1.

I was thinking to open with 375, I've been able to double that for at least three weeks now, narrowly missing a triple each time. Next depending on how the 375 feels go for 400 then, 400+.

I'm not sure how I should increment the weights.

 

[Liftbig]

are you competing raw, or do you have a shirt yet?

 

[Mike_Rojas]

You will devastate!! Let us know how it goes.

 

[Parabellum]

Liftbig, no shirts allowed and I don't have one yet.

Thanks MIke.

 

[Devastation]

You will devastate!! Let us know how it goes.

 

[Liftbig]

no shirts allowed . oh well. youll do great either way. have fun!

 

[WarriorPL]

Goodluck bro... tell us how it went!!!

 

[Parabellum]

I had a blast and even got my wife excited about the whole thing. Pics are all blurry. I placed third, I believe. 3rd highest weight in my class.

I decided to open with 355 because I seemed weak during warmups. Second I hit 375,easy, then I missed the 3rd with 400 even. I lost it taking ot out of the rack then brought it down and moved it a little and list my grove. Judge told me I mentally lost it as soon as I unracked it and swayed the bar back a bit, he said I have the power and said he would bet me dinner that if I just moved down a bit on the bench to clear the uprights I would have had it.

Next "Y" Comp is in Flushing, Nov 22nd.

Best and highest bench was 440.

Great experince and I can't wait untill November.

 

[Mike_Rojas]

Good job for a first contest. I hate that when you miss a lift you know you can do. Damn mental barrier.

 

[overhead]

Good job, I bet you get that 400 in Nov.

 

[Parabellum]

Yeah it sucks Mike. I'll nail it in November for sure.

I'm going to nail it this Tuesday and move on.

 

[WarriorPL]

Awsome man... great work.

You'll get that for sure next time.

 

[Parabellum]

Hell yeah Wiz, see you Tuesday.

 

[Furg]

Great job man...you'll definitely hit over 4 next time. Lookin forward to following your training. Hit it hard bro.

 

[Parabellum]

Thanks Furg.

Wifey wants to buy me a shirt for Christmas!!!!

 

[IBench900]

Parab,

Great stuff

Sorry I missed the comp I had a wedding in Albany.

PM the specs on the Nov 22 comp in Flushing Y, I live in flushing and I may look to compete what are the weight classes again ?

Judging by your post I am assuming you had to unrack the weight yoruself?? That is bullshit I mean give me a break if thats the case how the hell do you set up and stay tight if you have to unrack yourself.

Let me know,

Again, great job,

Mike

 

[Parabellum]

I always unrack the weight myself, even in training. I train alone.

I have to call over to the Flushing Y to get the details.

These were the weigh classes for Men:
Bantam 138-145 lbs
Middle 146-165
Light Heavy 166-175
Middle Heavy 176-198
heavy 199-225
Super heavy 226+

There were about 7 superheavys all between 240 and 270.

 

[Parabellum]

9/30/03 Raw Day

Raw Bench Press (Index on ring) had a hard time getting the weight out of the uprights for some reason. Too far down on bench.

b x 5
135 x 5
185 x 3
225 x 3
275 x 3
315 x 1
355 x 1
395 x 0 ? moved an inch or two. Same with 400 on 9/28

My raw bench press is starting to really suck. I did so much better in August. maybe I need time to adjust to my new diet.

Looks like I have to work my lats, I've been neglecting back, shoulder and tri work for a while now and it has finally caught up to me.

3 Board Press (Pinky)
225 x 3
I decided I should let my tri's rest since they are still sore from Sunday. I hope I'm doing the right thing.

Front Military Press (Hammer machine)
3 sets of 6, did a 4th but only squeezed out 2 reps.

Reverse pec Deck
3 sets of 8

Incline Press
2 sets of 5

Cable rows
4 sets of 6

These are exercises I try to do on Thurs/Sun along with some form of ME\DE squat\dead exercises. (I was thinking about using wave type training for the next few weeks for squats and deads.)

I think I need to do 2-1 board presses on Tue and 4 -3 board presses on Sat and skip the 5,6 boards.

What's a good outer tri exercise?

 

[thebrute]

looks good brotha. normally when that happened to my deadlifts, i had to do speed work and do my heavy deads once a month. just food for thought. keep gettin stronger brotha. do u have any pics of yourself?tb

 

[IBench900]

Keep me posted on the Flushing Y meet, I think I may give the heavyweight class a whirl, maybe I'll bring my whole crew and we will all compete.

Back to my earlier question, I realize that you unrack yourself but will I be able to have someone lift off for me or do I HAVE TO unrack myself?

Thanks, just PM me when you get the info and if you need a handoff man I should be there.

Mike

 

[Parabellum]

These are really shitty becaue I kept moving and my wifes hands were shaking. (she was more nervous than I was)

Getting ready for 355

Setting up

Unracked and ready to go

Setup for 375

Completed 375

A little visualization - 400

Setting up 400

Ready to go --- I should have asked Anthony to hand off
I bombed this one.

I got a lot of compliments on my arch / bridge.

 

[Devastation]

your feet could be even farther back towards your head. your losing out on some leg drive. you don't have to be on the balls of your feet, as i see your going with feet flat on the floor, however you will get your feet back farther on the ball/toes

the only other thing i can see is on pic 3 it looks like you should be tucking your elbows more. a video shows more but these are helpful.

if you're failing off the bottom p, you know what you have to do - lats, shoulders, 3 boards

good job at the contest. got one under your belt and you know what you need to do for the next contest. get it done

 

[thebrute]

your feet could be even farther back towards your head. your losing out on some leg drive. you don't have to be on the balls of your feet, as i see your going with feet flat on the floor, however you will get your feet back farther on the ball/toes

the only other thing i can see is on pic 3 it looks like you should be tucking your elbows more. a video shows more but these are helpful.

if you're failing off the bottom p, you know what you have to do - lats, shoulders, 3 boards

good job at the contest. got one under your belt and you know what you need to do for the next contest. get it done

i would agree with devastation. i would pull my legs back farther. you can get some leg drive out of the lift. devastation pretty much said enough!! but i know i've been having issues off the bottom so i know what i need to do. how about that D, you've helped two people at the same time!!!!! tb

 

[Parabellum]

Thanks Dev and Brute.

One of the rules was to have your feet flat, the judge was very lenient he probably would have allowed ball/toes; I was just trying to follow the rules.

 

[thebrute]

no prob brotha. just pick their brains during the rules' meeting next time!! so do u lift RAW? tb

 

[Parabellum]

so do u lift RAW? tb

Yes.

I'm getting a shirt soon.

 

[Parabellum]

9/30/03 Raw bench day-----------**** I think I should Have taken this day off****----------
bx5
135x5
185x3
225x3
275x3
315x1
355x1
395x0

Skipped boards today, tri's sore from Sunday.

Reveerse Pec Deck
120x8
140x8
150x6

Hammer Machine, Front Military Press
90x6
180x6
270x6
320x2

Incline press
135x5
225x5

10/02/03 Deadlift Day **** Been a long time in the comming since I hurt my lwr back****

warm up
135x5
185x4
225x3
275x3
315x3

work sets 75% of projected max
375x2
375x2

Speed sets 60% of projected max
300x1 too heavy
225x3
225x3
225x3
225x3
225x3

Stiff deads ----lwr back getting pretty tight----
bx8
135x8

Barbell Rows
135x6
225x6

Pulldowns (Underhand)
140x8
170x6
250x3

Arched Back GM
135x8
135x8

Reverse Pec Deck
10x8
120x8
140x8

Hammer Curls
40*8
50*8
60*6

Barbel curls
bx8
135x2
95x8
bx8


10/04/03 CLose Grip Day (Shirt day, but I don't have one yet)

DB Press - fooling around-
80x6
120x6
150x0

Close grip
bx10
135x3
185x3
225x3
275x3
315x2 -lost strenght in this movement-

4 Board press (I brought my grip in on this)
315x3
335x3
365x2
385x1
405x0
405x2 wider grip
425x1 wider grip

3 Board Press ( brought grip in on this also)
315x3
335x3
355x1
365x0

Rack lockouts narrower grip
315x3
365x3
405x1
425x1
455x0
455x0 wider grip

Rev. Pec Deck
120*8
150*8

Tri Ext to chin
bx8
95x8
135x6

Machine Shrugs
270*10
320*8
320*8


I'm getting ready for a local raw bench press comp on Nov 22nd.

Next Saturday I'll be over at Nazareth Barbell for a bench press seminar, should be a great experience. Now we'll see how screwed up I am and how to fix it.

 

[Parabellum]

10/07/03 Raw Bench Day

Raw Bench Press Index finger on ring
b x 10
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
355 x 3
365 x 2 << huh
335 x 5

My right arm is falling behind whe nteh weight starts to get heavy, this has been happening for a few weeks now.
How do I fix that?

3 Board Press Pinky on ring ( I used a wider grip last month)
315 x 3
335 x 3
355 x 3
365 x 3
375 x 1
385 x 1
395 x 1
405 x 1

2 Board Press Pinky on ring ( I used a wider grip last month)

315 x 3
335 x 1
355 x 1
365 x 1
385 x 1
395 x 0

Going to NAz Bar this Saturday

 

[thebrute]

Yes.

I'm getting a shirt soon.

awesome!!! i see you've gotten a shitload of volume yourself...good work brotha!!!! what shirt are u gettin? tb

 

[Parabellum]

I'm looking into one of Karin's shirts.

 

[Parabellum]

10/11/03 NazBar Day!

Fantastic, I learned so much. I should have gone a long time ago.

There is nothing like someone showing you how it's supposed to be done. I read a lot and had a general idea, but I was doing many things wrong. Mike schooled.

The people are great and extremly helpful.

I can't wait to go up there again as soon as I get my shirt. They let me borrow a shirt and wrist wraps, what a difference, thanks.

Thanks again Deb, Mike and everyone there.

 

[thebrute]

I'm looking into one of Karin's shirts.

i've got one on the way and i may know how to fix your lockout issues...do you have minis? if you do, do some pushdowns with them and see if those help. tb

 

[Parabellum]

I have one mini. I'll give that a shot and let you know what happens.

Thanks for the tip.

 

[Parabellum]

10/15/03 Raw Day. 2130 - 2345 Too long.
I'm incorporating everything I learned from the MM seminar.

Bench Press Index finger on the ring.
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
335 x 3
365 x 3 <-- 3rd reps my right arm fell far behind, but I managed to lock it out.
335 x 3


3 Board Press Pinky on the ring - I'm doing these the corect way now.

315 x 3
335 x 3
365 x 3
385 x 2
405 x 1
415 x 0 <--- stapled, rolled it off the boards.

2 Board Press Pinky on th ring

315 x 3
335 x 1
355 x 1
365 x 1
385 x 0 <--- stapled, rolled it off.

 

[Little Wing]

nice ###'s bro!

i have the same problem with my right arm falling behind on lock outs. how do
pushdowns with mini's help?

DANG...that's alot of work.

 

[Parabellum]

Mule's advice from MM's forum:

"put your left index finger on the power line and your right middle or ring finger on the power line try a staggeered grip for awhile. also whe you are pressing think about your right arm or have someone yll right arm..You can also have someone put an extra 5 lbs on the left side of the bar till you get caught up"

I'm going to incorporate this for a little while and add the mini pushdowns on a separate day.

 

[thebrute]

Mule's advice from MM's forum:

"put your left index finger on the power line and your right middle or ring finger on the power line try a staggeered grip for awhile. also whe you are pressing think about your right arm or have someone yll right arm..You can also have someone put an extra 5 lbs on the left side of the bar till you get caught up"

I'm going to incorporate this for a little while and add the mini pushdowns on a separate day.

i think you'll get addicted to those pusdowns w/minis. tb

 

[Mike_Rojas]

i think you'll get addicted to those pusdowns w/minis. tb

I tried those today and was surprised how good they hit the triceps. I'm going to start doing those every time I work upper body.

 

[Little Wing]

tried pressdowns with minis around my neck. felt good.

also staggered my grip & added 2.5lb to my right side on boars last nite.

ThanX for the tips. working on that volume.

 

[Parabellum]

I tired them for the first time last night. I just threw the band over teh power racks and went to town. Wicked burn.

 

[Parabellum]

10/17/03 Dead day 9:15pm - 11:45pm

Deadlift Goal 80% (400lbs) of anticipated max.(500lbs)

135x5
185x3
225x3
275x3
315x3
355x3
405x2 I started rounding my back.

Speed deads (This is supposed to be 60%, but that's too much lbs for me at the moment)
385x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3< br>
Bentover Barbell Rows
135x8
185x8
225x6

Arched back GM's
135x8
185x7
185x6 These really suck since I hurt my lwr back. I "ustsa could" do 365x1 (Jeff Foxworthy)

Underhand Grip pulldowns
128x8
160x8
250x4
200x8

Front raises
20x8
30x8
40x8

Rear delts, rev pec deck
110x8
140x8
160x8 last 2 were sloppy

Tri Ext to chin
barx8
95x8
138x8

Mini band pushdowns (this feels awesone)
2 grips, palms down and hammer fist alternating, no supersets. I haven't felt a burn like this in a long, long time.

Px10
hx10
px10
hx10
px10
hx10


Shrugs on some machine contraption. Superset between wide and narrow grip (front/back machine)
w90x20 - n90x20
180x20 - 180x20
270x12- 270x15


Wide barbell girls (these really start to burn after shrugs)
barx10
95x4 can't hang
55x6

Hammer curls, straight up and down.
35x8
45x8
55x8

Thanks for the tip with the mini's thebrute. My arms feel so much better today.

I quit doing the anabolic diet for powerlifters diet. Just trying to eat clean up until Nov 22. After that I'll start the meta diet agains to lose some bf.

 

[BigWh1tey]

excellent

 

[IBench900]

Damn thats a workload.

Way to tough thru that.

Mike

 

[Parabellum]

Thanks Big W and IBench!

10/18/03 Shirt "less" day

Close Grip Bench (Pinky on the rings)
135 x 5
225x 3
275 x 3
315 x 3
365 x 2

4 Board Press (Pinky on the rings)
365 x 3
405 x 3
425 x 2 <---3rd rep went up only a little, and then I had to roll it off the boards, which are bunged corded to me. Once I hit the end of the boards they tend to shoot out. This time it popped me in the balls. Not hard though. 1st rep was touch and go, 2nd was sunk.
435 x 1 t/g <-- I have to stop being intimidated and sink the boards.
435 x 0 sunk it to nowhere.

3 Board Press (Pinky on the rings)
315 x 3
365 x 2
385 x 1
405 x 1

Rack Lockouts (Pinky on the ring)
315 x 3
405 x 3
495 x 3
545 x 1
555 x 1
565 x 0
565 x 0

Completely forgot about staggering my grip.

Some mini pushdowns.


I did a little less volume today.

 

[Parabellum]

10/21/03 Raw Day

Raw Bench Index finger on the rings
135 x 5
225 x 3
275 x 3
315 x 3
335 x 3
365 x 3 <-- rushed the last one and didn't touch, did some funky row thingamajig centimeters froom my chest.
375 x 2, fought the 3rd reps towards the top for what seemed forever then stapled myself.
335 x 5 Just remebered about staggering my grip. Felt pretty good.

3 Board Press Pinky on the ring
335 x 3
365 x 3
385 x 2
405 x 0 stapled, rolled it off.

2 Board Press Pinky on the ring
315 x 3
335 x 2
355 x 1
365 x 1
385 x 1

 

[revexrevex]

Good workout bro

 

[Parabellum]

10/23/03 I screwed this one up pretty good.

Squats (goal 335 x 9 reps)
135 x 10
225 x 10
335 x 9
I should learn to f*cking warm up. Tweaked my back again.

SLDL
135 x 8
225 x 8
315 x 2 damn it.
315 x 2 damn it, back fried.

Back's hurting just bending over a 1/4 of the way. Sh!t , f^ck. Iwas healing nicely even started deadlifting again. I wasted a workout and now have trouble walking for long distances. 4 months wasted. I'll be back, smarter.

Rows,
135 x 1 uh, no

Reverse grip pulldowns
nope

V handle pulldowns
120 x 8
180 x 8
210 x 8
250 x 1 duh.

Tri ext to chin
b x 8
95 x 8
135 x 8

Rope Pushdowns w/ a great split

50 x 8
60 x 8
70 x 8

R delts
120 x 8 Can barley hold on due to elbows acting up.

I'm a walking mess, elbows, wrists, foreams and now my lower back is killing me.
I was taking motrin and naproxin for relveive my symtopms, but I read somewhere that I am doing more harm then good. YOU wnat the muscle inflamtion becasue it helps heal the problem.

I took a mega dose of Glucosamine 3000mg / Chondroitin 2400mg and two melatonin and passed out.

 

[revexrevex]

Damn Para, you hurt your back and began to do SLDL's? Maybe it just just a tweak, ice it and rest it, and icy hot, and see how it feels

 

[Parabellum]

I'm hoping it will be ok by Sunday, dead day. I'm going to start taking warm up more seriously and just be carefull with my form.
It seems to be getting better. My elbows act up at varuious times during the day sending shudders through me.

 

[BigWh1tey]

your numbers are looking good. Sorry to hear about the back thing. I avoid the anti-inflamatories until bedtime.

 

[Parabellum]

Rex, icy hot doesn't help much. Heat makes it worse. I'm going to ice it and strecth.

Thanks BigW, it will heal. It doesn't affect my benching

I hit the sports authority today and got a bunch of goodies, some wrist warps, elbow sleeves, and a back belt that you can slip a gel hot /cold pack into.

Just a minor setback.

What was your chest plate meausremnt on your karins shirt, BIgW.?

 

[BigWh1tey]

shit i dont remember , but i had it taken in an 1.5 inches( iwas 250 when i got the shirt now im 270 it was huge when i first got it and it been altered twice) . Its up at the gym, Ill measure it in the afternoon and let you know.

 

[Parabellum]

shit i dont remember , but i had it taken in an 1.5 inches( iwas 250 when i got the shirt now im 270 it was huge when i first got it and it been altered twice) . Its up at the gym, Ill measure it in the afternoon and let you know.

I hope I measeured for mine right.

 

[Parabellum]

10/25/03 shirt will be in in about 2 weeks day

I used elbow sleeves today; they did not alleviate the pain but made it more bearable. Forearms stopped bothering me.

Close Grip Bench Pinky on the ring
b x 10
b x 10
135 x 5
185 x 3
25 x 3
275 x 3
315 x 3
345 x 3
365 x 3
375 x 2 , failed on 3#.

4 Board Press Pinky
365 x 3
405 x 3
425 x 3
435 x 0

Rack lockouts Pinky
405 x 3
495 x 3
545 x 1
565 x 0
565 x 0

 

[Parabellum]

10/26/03 Deadlift day.

Deadlift warmup
135x3
OK no deadlifting today. LWR back.

Bent over rows
bx8
135x8
185x8
225x8

Arched back GM ( Just to stretch the lwr back)
bx10
bx10
95x8 painfull

Underhand grip pulldowns
60x8
100x8
120x8
160x8
damn forearms

Rear delt pec deck
60x8
10x8
120x8
160x4

Tri ext to chin w/straight bar
bx8
95x8
135x8
145x5

I'm falling apart. Taking a week off to heal.

10/28/03 Off
10/30/03 Off

Goign back to business on Saturday.

 

[Parabellum]

11/01/03 Raw bench Day

Some peeps from here came down to train today. Awesome workout. Nice people! They are going to compete on Nov 22nd also and looks like everyone is right on track.

"I feel like I have springs in my arms." Everything flew up, that week off paid off.

Raw bench press Index finger on ring
bx8
135 x 3
225 x 3
275 x 3
315 x 3
335 x 3
365 x 3
385 x 2, failed on #3.

4 board press Pinky on the ring.
365 x 3
405 x 3
445 x 0 moved it up an inch, too heavy
425 x 3 easy

Rack lockouts
various #'3 from 2 different heights.

Overall a awesome workout. Looks like I'm right on track for Nov 22nd.

 

[pwr_machine]

Nice job. I've been following your bench training. I'm training very similarly and I'm looking forward to adding a bench shirt. Again, good stuff.

 

[Parabellum]

Thanks pwr,

I can't wait until I get my shirt. Should be here within 2 weeks.

 

[Parabellum]

11/05/03 Little test day

Raw Bench Press (Index)
b x 10
135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
385 x 1
405 x 1 PR
415 x 1 PR

4 board press (pinky's)
405 x 3
425 x 3
445 x 1 failed on #2

Some shrugs.

 

[revexrevex]

445 x 1 = pr too

 

[Parabellum]

445 x 1 = pr too

Hell yeah, I'm so happy about the 400 + raw that I forgot about that one.

 

[Parabellum]

11/8/03 - Missed WO

11/11/03 Raw Day

Bench Press (index)
B x 10
135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
405 x 2

4 Boards (pinky)
315 x 3
365 x 3
405 x 3
425 x 3
445 x 1
455 x 0

3 Board Press (pinky)
315 x 3
365 x 2, failed on #3 then got it up.
405 x 1

Seated Machine rows 4
90 x 6
180 x 6
270 x 6
360 x 6
450 x 6

 

[revexrevex]

405 for double = PR? and so is 3board press? Fucking excellent, "425" will probably be yours at the meet

 

[Mike_Rojas]

Awesome bro

 

[tad69]

D O M I N A T E The W E I G H T ! ! !

 

[Little Wing]

405 x 2 !!!!! DAMN.

i'm inspired.

 

[scarkarn]

nice workout!

 

[Parabellum]

I changed my rep scheme a little and looks like I'm on track

Thanks everyone.

Shirt was shipped late this week , I should have it Mon/Tuesday.

 

[BigWh1tey]

excellent work

 

[Parabellum]

11/15/03 Final workout before comp.

Raw bench
b x 10
135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
385 x 1
385 x 1
385 x 1

Close grip, light 2 sets

Pulldowns 4 sets

Reverse Pec Deck 3 sets

Leg extensions 2 sets ??

 

[WarriorPL]

Solid workout bro.

 

[Parabellum]

11/18/03 Day off

 

[Parabellum]

Sat Nov 22nd 1st place super heavy.

Thank you everyone for helping me out and guiding me.
Especially Mule, Deb, BigWh1tey, Dev & thebrute

 

[thebrute]

Sat Nov 22nd 1st place super heavy.

Thank you everyone for helping me out and guiding me.
Especially Mule, Deb, BigWh1tey, Dev & thebrute

no problem brutha!! anytime!! you smoked the fuck out of those lifts!!! i'm glad i had a hand in that...
tb

 

[Parabellum]

11/25/03 RAW Day
- Should have stayed home Day -

Caught a nasty little cold, just sneaked up an me and bam.

Raw Bench Press Index finger on ring

135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
405 x 2 <-- teh 2nd rep I had to fight up past midway. After this one I had a ton of pain in my right trap extending out into the shoulder.
365 x 0 as soon as Itoo kit out of the uprights , shoulder/trap pain.
365 x 1 shoulder trap pain.

Some shrugs to get some blood into trap. Made it worse.
Can't even pick up my gym bag with my right arm.

What can I do to make this go away fast?

 

[Parabellum]

11/29/03 rehab day

Did some very light side raises and front raises.
light db shrugs x 20
Bench press with bar only 20 pres close, med, wide.

Squats
bx20
bx20
135x20
225x20 decided to stop here so I can ease into suating.
Back felt fine.

That's it. Didn't hit hhte gym all week. Too busy with my new contract job. Going to the gym later in a few min to do some similar training.. Shoulder still hurts.

11/30/03 - 12/02/03 - 12/04/03 Off ----argh

 

[revexrevex]

Damn nice para 225 x 20 right away, keep that back prehabbed and use bands for shoulder