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This is what I've been doing for the past 2 weeks. So far it's great. Minimal pain in my shoulders while the bench is feeling great.
5 week MESO CYCLE
Day 1
Warm-up
105x10
160x10
205x8
Train
235x5
265x3
235x5
265x3
235x5
265x3
DAY 2
Warm-Up
105x10
160x10
205x8
Train
3x5@250
3x8-10@220
Following up by a 2 week micro cycle
Micro Cycle (2 weeks)
Day 1
105x10
155x10
205x8
260x5
285x3
260x5
285x3
260x5
285x3
Day 2
4x6@245
Only time will tell , but I have a good feeling I will be increasing my bench while saving my shoulders :)
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Keep on the good work! wtf is that thing? hangs you upside down?
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Lol. Yeah . It's to help decompress my discs :)
My back feels 90% better , but my last CT scan still shows big issues and I need more tests. I am going to build some deadlifting blocks this week and bring them back into my training as I need to get a stronger core :)
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3rd week of this bench program done - Shoulders are feeling great !
I did add in another day ( Sunday's )one week will be dynamic / speed day and one week will be Lock Outs / board presses .
Today I managed a 4 board with 410lbs . In two weeks I will do three board , and so on.
I am liking the program , lots of rest and with the new day added in it gives me a chance to use the boards, chains and bands once a week.
Still shooting for a 400 bench for July.
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All finished the bench program.
Max bench was taken today and hit 350lbs with a nice pause. I went for 360 and failed.
My bench was at 335 in October at the meet and I didn't start lifting again until Feb . So with a long break I thought I would lower my 1RM to 315 and that's what this program was based off of.
Now I am going to run this program for another 8 weeks using 350 as my max to see if I can hit a 1RM of 375 at the end of it.
So using my old 1RM this is a 15lb PR with good form, belt and wrist wraps.
Body weight is still around 235-240.
P90X is what I've been using for cardio / GPP and it's great ! My flexibility was / is shit but getting better and so is my stamina . Which I believe will help my lifts.
Still not squatting or deadlifting.
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Sucks that you have have back issues. I am dealing with some myself. Not sure which discs are giving you the trouble but one stretch that has helped me a lot was this one:
http://www.youtube.com/watch?v=aU7ab...eature=related
Seems too simple but it works for me. Also icing for 15-20 minutes has been helpful.
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Thanks man. I'll give it a shot.
It's my lower 3 . I've been doing P90X ( not the weights ) and that is helping a lot with my flex.
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My shoulders been acting up again ( reoccurring issue ) so I use the sling shot for my last bench workout. I may keep this in for another week as it really helps keep the shoulders tight and close to the body.
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Went to the surgeon today. Booked surgery for 3-6 months and another MRI will be done in a dew weeks.
Also squatted for the first time in almost 6 months. Didn't want to over do it . Used the SSB and hit 120kg plus the bar ( aprox 25-30 kg ) for 3x5 and this felt great . No issues with my back ! ( about 330- should be able to get that back up to 400 very soon !! )
Benched - 145kg 3x5 and 100kg 3x10. Right shoulder is feeling tight - **** me , if it ain't one thing it's another !!
I must say the gym at the University kicks ass- about 6 ER racks , prowler, 2 cages, 3 DL platforms, GHR's , chains, bands, kettle bells and just about every bar you can think of. I will def be going back to this place.
Weight is now 110kg (242lbs)
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I thought my back would be a bit sore today after that small squat session. No pain at all and it actually feels better. I'm going to pick up an SSB soon !! Until then I will add in squats once a week with a moderate load.
