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Chest Rehab And Shoulders (all pressing today)
Very low volume and light to moderate weight
Broke some more records today on both dumbbell press movements. 100x50,110x29,125x15 (may be a record, been a long time, rarely use dumbbells for pressing). On the flat bench.
And on shoulder presses, 100x21 (full range reps), 120x7 (full range reps), and maybe 115x11 is a record. Though I am doing my shoulder presses on a very slight incline now. In the past I used the short 90 degree bench, so its more accurate to record these as PRs specific to the angle. I have not kept track of exactly the incline angle Ive been using so there may be slight variance there too, but not much. I feel these all in my delts. Im also pressing straight up as opposed to in front of me, as Id do with inclines, so I dont feel it in my chest. Maybe a little in the area where pec connects to front delt but very slight.
I use the slight incline to take off some spinal pressure. My neck and upper spine still got real tight. I felt with the 590 I was risking straining my neck again, but did it anyway. After that I left though.
I dont usually do full range reps since they take a toll on my elbows over time. I get more size and strength with constant tension style, not locking out. Way less injuries as well. I will throw them in sometimes to switch shit up , but thats it.
I have zero limitation with tricep strength when it comes to what I can press. So I can still get alot of reps with full lockouts or near full lockouts. Just a different rhythym to adjust to, but my triceps dont slow me down. Ive done lockouts with 585 lbs for reps on flat bench, when I was much smaller and weaker in 2004. My triceps are much stronger now, though I mainly do cable work. Just recently added the tricep only db press though, so that should be useful.
Ill throw in a few lockout sets here and there until the elbows flare up again. Today was more of a strength day again. Very low volume. Im looking to crush records in the next 6 weeks to give me something to aim for when I come back from the upcoming break. I always look to raise the bar higher in all areas. Strength is the main thing that motivates me to train. Its good to switch shit up from all the pure high rep work ive been doing as well. My body has adapted to that shit.
The 125s werent bad at all on my chest strains. The area has definately been getting re inforced and rehabbed. I still dont trust that shit though. Maybe I will go up to 130 plus with duct tape soon. Will see. 125 is gym max. I can definately press 130-140 on db shoulder presses now, without a doubt. 120s were fucking light. My big issue is getting them into position. I waste a shitload of energy and that will be the point where I can fail the lift. Just getting them into position. My hands were going numb during the training today. Partially due to the new straps being much tighter. Also the carpal tunnel and nerve damage, neck impingment issues. Hands have had numbness for over 6 years now. They were falling asleep though, which is not good with 125 lbs dumbbells in hand.
I should have no problem repping 130-140 if I can get it on with the duct tape and actually get the shit into a pressing position. I had alot of trouble with the 120s in 2010, on the short shoulder press bench. Hitting myself in the head a few times. Either Im stronger now, or the slight angle makes it easier to kick them up. It shouldnt prevent me from banging them out though.
234 lbs after meal (ate 440 protein yesterday but crashed afterward. Wouldve been much heavier had I trained after all that food and milk)
CHEST REHAB
Flat Barbell Bench Press (warm up and stretch only)
Bar x 150 plus with stretches to each side
Flat Dumbbell Bench Press
60x50 warm
100x50 (PR, see video, since I rarely do db presses, especially flat version.
Havent re introduced any incline work yet, since chest is so tight)
110x29 (PR , see video. This was more of a warm up to test out 125 on the pecs)
125x15 (Possible PR, but havent done flat db in very long. No noticable pec issues with this weight. Should be good to push the reps and maybe add weight with duct tape soon)
No dropsets with dumbbells today. Higher blood pressure, headache, dizziness lately.
Dumbbell Shoulder Press (On a slight incline)
50x50 warm
80x20 warm
100x21 (Full Range Reps for these. PR. See video)
115x11 (PR. Constant tension style again, see video)
120x7 (PR. Full range repetitions again. See video)
Kicking up the 120s wasnt as bad as in the past, but that will be the challenge of going above 130. Strength will be good to hit maybe 135-140 easily I think. Main issue is kicking the shit up and stability.
Nautilus Horizontal Chest Press (Didnt push it here. Just wanted to get some blood in chest)
No rest til line (full lockouts or very close with some holds mostly)
180x35 barbell style grip
180x10-15 Inside grip
--------
No rest til line (same style)
270x15 barbell style grip
270x5 inside grip (gotta be careful with inside grip, tough on chest insertion)
-----
No rest til line
270x10 barbell
270x5 inside
180x10 barbell
180x5 inside
--------
No to failure on those.
Nautilus Overhead Press (Was going to go heavy but my upper spine and neck was starting to get extremely tight. I may wake up tommorrow with a neck strain, but cant tell yet)(seat set to line below 9)
180x50 warm
360x10 warm
450x10 warm
No rest til line (Neck was tight as fuck here. Had reservations but did it anyway. Didnt push failure though) Camera collapsed.
590x4
540x4
450x4
360x5 (With negatives)
270x5-10 (with negatives)
------------
Full range reps on those
Videos below
KILL THAT SHIT
Very low volume and light to moderate weight
Broke some more records today on both dumbbell press movements. 100x50,110x29,125x15 (may be a record, been a long time, rarely use dumbbells for pressing). On the flat bench.
And on shoulder presses, 100x21 (full range reps), 120x7 (full range reps), and maybe 115x11 is a record. Though I am doing my shoulder presses on a very slight incline now. In the past I used the short 90 degree bench, so its more accurate to record these as PRs specific to the angle. I have not kept track of exactly the incline angle Ive been using so there may be slight variance there too, but not much. I feel these all in my delts. Im also pressing straight up as opposed to in front of me, as Id do with inclines, so I dont feel it in my chest. Maybe a little in the area where pec connects to front delt but very slight.
I use the slight incline to take off some spinal pressure. My neck and upper spine still got real tight. I felt with the 590 I was risking straining my neck again, but did it anyway. After that I left though.
I dont usually do full range reps since they take a toll on my elbows over time. I get more size and strength with constant tension style, not locking out. Way less injuries as well. I will throw them in sometimes to switch shit up , but thats it.
I have zero limitation with tricep strength when it comes to what I can press. So I can still get alot of reps with full lockouts or near full lockouts. Just a different rhythym to adjust to, but my triceps dont slow me down. Ive done lockouts with 585 lbs for reps on flat bench, when I was much smaller and weaker in 2004. My triceps are much stronger now, though I mainly do cable work. Just recently added the tricep only db press though, so that should be useful.
Ill throw in a few lockout sets here and there until the elbows flare up again. Today was more of a strength day again. Very low volume. Im looking to crush records in the next 6 weeks to give me something to aim for when I come back from the upcoming break. I always look to raise the bar higher in all areas. Strength is the main thing that motivates me to train. Its good to switch shit up from all the pure high rep work ive been doing as well. My body has adapted to that shit.
The 125s werent bad at all on my chest strains. The area has definately been getting re inforced and rehabbed. I still dont trust that shit though. Maybe I will go up to 130 plus with duct tape soon. Will see. 125 is gym max. I can definately press 130-140 on db shoulder presses now, without a doubt. 120s were fucking light. My big issue is getting them into position. I waste a shitload of energy and that will be the point where I can fail the lift. Just getting them into position. My hands were going numb during the training today. Partially due to the new straps being much tighter. Also the carpal tunnel and nerve damage, neck impingment issues. Hands have had numbness for over 6 years now. They were falling asleep though, which is not good with 125 lbs dumbbells in hand.
I should have no problem repping 130-140 if I can get it on with the duct tape and actually get the shit into a pressing position. I had alot of trouble with the 120s in 2010, on the short shoulder press bench. Hitting myself in the head a few times. Either Im stronger now, or the slight angle makes it easier to kick them up. It shouldnt prevent me from banging them out though.
234 lbs after meal (ate 440 protein yesterday but crashed afterward. Wouldve been much heavier had I trained after all that food and milk)
CHEST REHAB
Flat Barbell Bench Press (warm up and stretch only)
Bar x 150 plus with stretches to each side
Flat Dumbbell Bench Press
60x50 warm
100x50 (PR, see video, since I rarely do db presses, especially flat version.
Havent re introduced any incline work yet, since chest is so tight)
110x29 (PR , see video. This was more of a warm up to test out 125 on the pecs)
125x15 (Possible PR, but havent done flat db in very long. No noticable pec issues with this weight. Should be good to push the reps and maybe add weight with duct tape soon)
No dropsets with dumbbells today. Higher blood pressure, headache, dizziness lately.
Dumbbell Shoulder Press (On a slight incline)
50x50 warm
80x20 warm
100x21 (Full Range Reps for these. PR. See video)
115x11 (PR. Constant tension style again, see video)
120x7 (PR. Full range repetitions again. See video)
Kicking up the 120s wasnt as bad as in the past, but that will be the challenge of going above 130. Strength will be good to hit maybe 135-140 easily I think. Main issue is kicking the shit up and stability.
Nautilus Horizontal Chest Press (Didnt push it here. Just wanted to get some blood in chest)
No rest til line (full lockouts or very close with some holds mostly)
180x35 barbell style grip
180x10-15 Inside grip
--------
No rest til line (same style)
270x15 barbell style grip
270x5 inside grip (gotta be careful with inside grip, tough on chest insertion)
-----
No rest til line
270x10 barbell
270x5 inside
180x10 barbell
180x5 inside
--------
No to failure on those.
Nautilus Overhead Press (Was going to go heavy but my upper spine and neck was starting to get extremely tight. I may wake up tommorrow with a neck strain, but cant tell yet)(seat set to line below 9)
180x50 warm
360x10 warm
450x10 warm
No rest til line (Neck was tight as fuck here. Had reservations but did it anyway. Didnt push failure though) Camera collapsed.
590x4
540x4
450x4
360x5 (With negatives)
270x5-10 (with negatives)
------------
Full range reps on those
Videos below
KILL THAT SHIT
