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
Yoga today. :)
I was all set to have a massage Sunday , but she cancelled . As long as I get one done by Wednesday I'll be alright.
great article :
http://articles.elitefts.com/article...rlifting-meet/
I was going to do a deadlift session today , but i just couldn't get motovated :( . Lower back is still as hell . Foam rolling and stretching all night.
Just got back from Calgary .
Took 3rd in my weight class and 1st in my age group.
1251lbs total. I wanted 1300lbs but I missed my 450 squat. And I almost didn't get my bench ( little different form ) but got 303 on my last attempt.
520 deadlift . I should have went to 550 , next time I will start at 520 and hopefully get 600 :)
next meet is the world's in October.
Congrats bud!!
Not a bad starting number :)Quote:
Originally Posted by Talo
I wish there werre more raw 3 lift competitions. I would definitely do one every 4-6 months locally if they had them. It would be super fun.
You didn't say what you weighed in at? .... I just did a fantasy total and best case scenario is about 1155 and likely case is about 1090. I'm nipping at your heels.
hey gj man!
Thanks.
I came in at 232 (105kg) right in the middle of the 110kg class.
If I did the cut that I was thinking about doing ( to 100kg ) I would have won my class. I went up against some big boys.
I will drop to 100kg for the next one.
a few pictures : No video of the weekend.
Those are some seriously pretty weights.
Great showing Talo. Class win next time...;)
Thanks.
Last night I had a good massage. My lower back is killing me so I needed some work done. She focused on the back , but moved to the quads and hips because she figured that could be so it it's putting the pressure on my pelvis and lower back. Another one next week.
Had to take a few robaxisals before bed and that helped.
New program all written out for the next 4 weeks , which I will start on Monday as I want to give some time to heal up.
Also I read an amazing book last night called the art and science of making weight by Alwyn Cosgrove and Nick J. Grantham. I thought I had this process down ( as I've done it a few times ) , but I've missed a few things and I realize that I didn't refuel as best ( or proper ) as I should have.
Plan is to go from 235/240 down to 218 in the last few weeks/days. My diet has been cleaned up , but it is more important to stay strong and hopefully get well over 1300lbs .
http://www.flexcart.com/members/elit...d=370&pid=2848
Week 1 starts Mondy - I'm actually iching to get at this :D
Squat 75% 315 80% 335 85% 360
Bench 75% 2355 80% 25085%265
Deadlift 75% 390 80% 41585% 445
Press 75%150 80% 16085% 165
All done for 5 reps.
Squatted for the first time today .
315x5
335x5
360x5
this was heavy. Hips are tight , took a while to warm up. I've got to treat every workout the same and I'm not doing that.
Wake up , eat , wait , train , eat ..... Repeat.
I'm too much in the habbit of not prepareing for the gym . Time to get serious !
Morning weight 233
Full nights rest and a full belly !!!
Bench:
235x5
250x5
265x5
incline bench
2x12@165 ( 55%)
banded tri extensions
behind the head plate extensions
worked on good meet form. I'm hopeing I can bring this number up. If in four weeks I don't feel like it's moving I will switch things around to become more agresive with the bench .
except that Talo is clean...Quote:
Originally Posted by tiramisu
great lifting Talo!!!
I had 2 showers todayQuote:
Originally Posted by natenator
good work Talo
Awesome job man! I wish I could have been there to cheer you on!
Thanks men. Hopeing to add 100lbs to that total for the world's.
Walked 18 holes today in the heat . That's the cardio I like :)
Squats
335x3
360x3
380x3(2)
good mornings
3x10@205
After last weeks session I opt out of the dead and press because I was still sore. Squats last week I couldn't make my numbers ( just stiff ) .
So today I started over with squats , but moved to week two. Coming off night shift I worked out before going to bed and it felt great. ****ing strong today ! Hit 380 for 5 when last week 360 for 3 was hard ???
I've been eating and sleeping well. Tomorrow is bench so I will see if I'm recovered .
My lower back still feels like it's compressed. Hurts most days , but I just work through it with some robaxol ( this could be a stable on meet day :) )
380 for 5 puts you in the 440's if you can put it all together.
Have you thought about what you'll be shooting for in competition?
.... Don't go hurting yourself before game day.
I know I can do 450 and I'm shooting for 470 , but everything has to be perfect that day.
I'm using 420lbs right now as my 1rm which is a bit lower than my true max ( in that last comp. Got 197.5 (434)and missed 208kg(458) the results just got posted .
So if I stick with what I have written out. Should be able to start off with 440 and hopefully end with the 470+ .
I will be doing things a bit different for this meet. For one I am dropping weight class to the 100kg but that will be done on the last week.
Don't forget some video this time round :)
You bet.
Just did a few passes with my sled ( T style :) ) with an 80lb plate in the tire.
I feel like an out of shape fat ass !!
5 passes ( so far ) with the tire sled 3 front , 2 backwards.
Added 105lbs to the inside . This was done on gravel so it picked up a bit of weight along the way.
Hamstrings are still tight from yesterday.
Bench
250x3
265x3
280x3(1)
held for 2 secs at bottom ( just below nipples ) this is alot harder than the usual tounch n go and I will say this is a big reason for the two fails at the meet.
BB curls
skull crushers
banded face pulls
Felt weak today .
Today was assesory work.
Mainly bands -
Triceps ( extensions )
face pulls
good mornings
pull Sparta
sled dragging - first day in a few that the smoke outside ( from the B.C fires ) wasn't that bad. It's been to thick and hard to breath . I can only imagin what they are going through.
Took a break from my busy day and went sledding down on a lease. It's getting easier , but still hurts the lungs !
Going to try and do some squatting tonight - Speed squats if I'm tired and Max effort if I'm not.
I'm focusing on the bench and the squat. Leaving the press and deadlifting out of my training for now. Louie says you can still build a strong deadlift without deadlifting , so that's what I'm shooting for.