I find dislocates with my mini-bands before benching help quite a bit without tiring anythig out. I tend not to do rotator specific stuff before lifting as I don't want to tire out what little rotator strength I have.
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I find dislocates with my mini-bands before benching help quite a bit without tiring anythig out. I tend not to do rotator specific stuff before lifting as I don't want to tire out what little rotator strength I have.
Sounds like a plan hook me up with a link to those. I've never tried them but I've got tons of mini's.
These guys here ....
Dante's - HOW TO CURE SHOULDER PROBLEMS (Trust me this will do it 90% of the time)
http://www.intensemuscle.com/showthread.php?t=6997
Video
http://www.youtube.com/watch?v=33P5AI27eiU&NR=1
I find the band is better than the broomstick for me with my wonky shoulder. Gets it loosened up enough for no pain but not so much that it's wobbly pre-workout.
Thanks for the info
Seated GM's
95x5
135x5
170x5
200x3
250x3
265x3
315x3 ( belt )
Rack pulls
265x5
315x5
390x3
440x1
490x1
abs
With just over a week to go before the comp I'm looking to get in some good rest. I will train tonight and Wednesday. Then maybe one more early next week. I will be getting a nice deep massage on Wednesday before the date .
Really I'm not going to be getting any stronger with this last 10 days . So I will do one heavy bench and one heavy squat/deadlift to get a better idea of my numbers.
Reverse bands bench
170x5
170x5
230x5
265x5
315x5
390x3
410x1
430x1
440x1
Chin ups
20
Banded kick backs
3x50
Side raises
3x20
Last heavy squat day
good hip warm up and foaming for my lower back.
95x5
95x5
170x5
220x3
265x3
315x1
390x1
440x1 ( may have been high )
I was really hoping to hit 500 but I don't think it will happen.
I will start with 420 for my meet and play it from there.
High squats 8" travel
475x3
515x3
570x3
605x3
done.
One more heavy bench and deadlift session. Massage on Sunday , then 5 days off.
I'm curious how do you warm up prior to competition? What's the right way to get ready for a 1RM?
I've only done one , but I didn't do anything special.
I start with some dynamic movements ( ankle rolls all the way to my neck )
get under the bar and squat.
Bar
+50
+90
all the way up to my starting 1 rep that will be done on the platform. My first attempt would be something that I can do for 3 reps. Second attempt will be something that I've done for 1 rep and the third will be a PR.
In the warmup room there is usually another 15+ guys so it's not rushed at all.
2 board press
95x8
135x5
170x5
200x3
220x3
265x1
295x1
315x1
325x1
335x1
345x1
Lots of rest inbetween sets
Seated reverse grip shoulder press
95x8
115x6
135x5
150x5
Banded tri work
Barbell curls