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Old 03-25-2013, 03:18 PM   #3701
cronic
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Originally Posted by Tim K. View Post
Don't worry about pec tears until you're over 405. Until then, its rarely an issue.

.
Tell that to my pec.. Thing gets tweaked almost every time I bench. I had some "SASTM" done to it last week to break up some scar tissue, and going back this week. Maybe that will help.
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Old 03-25-2013, 03:19 PM   #3702
Tim K.
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Quote:
Originally Posted by cronic View Post
Tell that to my pec.. Thing gets tweaked almost every time I bench. I had some "SASTM" done to it last week to break up some scar tissue, and going back this week. Maybe that will help.
That is because you're approaching 405. You wont actually tear anything until you get there.
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Old 03-25-2013, 03:20 PM   #3703
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I'm convinced it's the benches we're pressing on. They're terrible. You just can't get tight or have the stability that a proper bench has. Ugh. I wonder if anytime fitness would allow us to purchase and leave a bench in their gym. We could press out of the squat rack.
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Old 03-25-2013, 03:22 PM   #3704
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That is because you're approaching 405. You wont actually tear anything until you get there.
I will just stay at 400+clips then.

On a related note I am going to start doing that Donnie Thompson shoulder mobility stuff before benching.
Quote:
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I'm convinced it's the benches we're pressing on. They're terrible. You just can't get tight or have the stability that a proper bench has. Ugh. I wonder if anytime fitness would allow us to purchase and leave a bench in their gym. We could press out of the squat rack.
You may be right. I will buy a god damn comp bench and bolt it in at La Fitness. No one will even notice.
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Old 03-25-2013, 03:24 PM   #3705
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I workout at La fitness as well. Narrow benches and I'm pretty sure they put crisco on the bars daily.
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Old 03-25-2013, 03:28 PM   #3706
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Quote:
Originally Posted by cronic View Post
I will just stay at 400+clips then.

On a related note I am going to start doing that Donnie Thompson shoulder mobility stuff before benching.


You may be right. I will buy a god damn comp bench and bolt it in at La Fitness. No one will even notice.


Thompson Fat Pad

I'm such a wuss, if it isn't at least as wide as my old bench, I'm not pressing off it.
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Old 03-25-2013, 03:41 PM   #3707
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Maybe we should make a custom one that fits over the la fitness ones and locks in. lol

I'm not kidding.
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Old 03-25-2013, 03:41 PM   #3708
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I think someone in here is an engineer. I bet you could make it happen
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Old 03-25-2013, 03:47 PM   #3709
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Squat
135x8
185x3
205x1
225x1
235x1
245x3 not happy
135x5

I can't seem to squat anymore, not sure what's up, will have to reset and do jugg again just legs

Cleans
115x3
135x3
155x1
165x1
175x1
185x1
190x0

Bw 152
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Old 03-25-2013, 03:47 PM   #3710
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Maybe we should make a custom one that fits over the la fitness ones and locks in. lol

I'm not kidding.
I told you, one that attaches with industrial velcro. A neoprene or similar sleeve that slips over the bench with velcro attached and then a pad like that with velcro..

I bet we could just install a fatpad and no one would know or care. Wonder if Donnie can color match it for us.
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Old 03-25-2013, 03:57 PM   #3711
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Quote:
Originally Posted by SCGT View Post
I'm convinced it's the benches we're pressing on. They're terrible. You just can't get tight or have the stability that a proper bench has. Ugh. I wonder if anytime fitness would allow us to purchase and leave a bench in their gym. We could press out of the squat rack.
Quote:
Originally Posted by cronic View Post
I will just stay at 400+clips then.

On a related note I am going to start doing that Donnie Thompson shoulder mobility stuff before benching.


You may be right. I will buy a god damn comp bench and bolt it in at La Fitness. No one will even notice.
My buddy bought a texas deadlift bar for his gym .
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Old 03-25-2013, 03:58 PM   #3712
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Today. I swore at that damn deadlift bar. Grip failure, still, waay before I'm ready to be done, hence my 275x2. Bleh.

Barbell Deadlift +740 pts
45 lb x 15 reps (+45 pts)
135 lb x 10 reps (+77 pts)
225 lb x 8 reps (+137 pts)
275 lb x 2 reps (+114 pts)
245 lb x 6 reps (+147 pts)
245 lb x 5 reps (+138 pts)
135 lb x 15 reps (+82 pts)

Crunch +100 pts
50 reps (+25 pts)
50 reps (+25 pts)
50 reps (+25 pts)
50 reps (+25 pts)

Machine Back Extension +151 pts
85 lb x 25 reps (+16 pts)
175 lb x 20 reps (+28 pts)
220 lb x 15 reps (+36 pts)
220 lb x 15 reps (+36 pts)
220 lb x 12 reps (+35 pts)

Smith Machine Shrug +88 pts
50 lb x 25 reps (+12 pts)
90 lb x 20 reps (+16 pts)
140 lb x 10 reps (+20 pts)
140 lb x 10 reps (+20 pts)
140 lb x 10 reps (+20 pts)

Smith Machine Incline Bench Press +156 pts
70 lb x 10 reps (+29 pts)
70 lb x 10 reps (+29 pts)
70 lb x 8 reps (+28 pts)
70 lb x 3 reps (+20 pts)
50 lb x 10 reps (+25 pts)
50 lb x 10 reps (+25 pts)

Face Pull +68 pts
60 lb x 18 reps (+23 pts)
60 lb x 18 reps (+23 pts)
60 lb x 12 reps (+22 pts
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Old 03-25-2013, 04:01 PM   #3713
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Quote:
Originally Posted by ptirmal View Post
My buddy bought a texas deadlift bar for his gym .
Chris and I talked to another guy about throwing in on a safety squat bar.

I am hoping a real gym pops up soon.
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Old 03-25-2013, 04:01 PM   #3714
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I'm thinking a recess in the new pad that just barely fits over the existing benches.
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Old 03-25-2013, 04:03 PM   #3715
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La fitness just recently took over urban active. They are starting to make changes around the gym and as equipment gets wore out it may be worth mentioning to your GM to get a fat pad or something similar. Or is this the GM that hates you ...
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Old 03-25-2013, 04:06 PM   #3716
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Everyone hates Dave. Even Dave hates Dave.
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Old 03-25-2013, 04:08 PM   #3717
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Originally Posted by SCGT View Post
Everyone hates Dave. Even Dave hates Dave.
True.
Quote:
Originally Posted by SCGT View Post
I'm thinking a recess in the new pad that just barely fits over the existing benches.
Get to work on that.
Quote:
Originally Posted by SubieLuvin View Post
La fitness just recently took over urban active. They are starting to make changes around the gym and as equipment gets wore out it may be worth mentioning to your GM to get a fat pad or something similar. Or is this the GM that hates you ...
Na the guy that hates me actually got moved to a new location so **** him.
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Old 03-25-2013, 04:17 PM   #3718
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Only have a hammer strength at my apt complex gym, but squatting 330x5 still felt good.

Hurt my lower back wrestling with my wife a few weeks ago. Doesnt flare up unless I sit for a long time or try to stretch. Haven't done any deadlifts as even doing just the bar a few times makes it feel tight. Any ideas on treatment?
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Old 03-25-2013, 04:19 PM   #3719
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Quote:
Originally Posted by SCGT View Post
Maybe we should make a custom one that fits over the la fitness ones and locks in. lol

I'm not kidding.
There was a PL guy at my old gym that did that. He basically just made a secondary bench top that was wider than the regular benches they had with some plywood and upholstered it with some thin padding. He would put a yoga mat type thing directly on the bench then his wider "bench top" on top of that and never had any issues with it slipping or anything.
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Old 03-25-2013, 05:42 PM   #3720
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Quote:
Originally Posted by cronic View Post
Stan Efferding's 837lb DL to break 2300 raw total. Way to grind it out.
Video Link: http://www.youtube.com/watch?v=Plb4DTRWadQ
That's an awesome freakin deadlift belt he has.
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Old 03-25-2013, 05:49 PM   #3721
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That's an awesome freakin deadlift belt he has.
The SPUD belt?

I didn't even think that belt was legal in SPF..
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Old 03-25-2013, 05:50 PM   #3722
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The SPUD belt?

I didn't even think that belt was legal in SPF..
I used mine in the RPS meets.
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Old 03-25-2013, 10:52 PM   #3723
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Wore my Adidas track pants today. All weights felt 17% lighter

Lying Leg Curls:
100 lb x 25 reps (+18 pts)
120 lb x 10 reps (+17 pts)
140 lb x 10 reps (+20 pts)
140 lb x 10 reps (+20 pts)
150 lb x 10 reps (+21 pts)
150 lb x 10 reps (+21 pts)
150 lb x 15 reps (+22 pts)
150 lb x 25 reps (+25 pts)
Last set:10 full rom then 15 partials

One-Leg Press:
180 lb x 10 reps (+43 pts)
180 lb x 10 reps (+43 pts)
180 lb x 10 reps (+43 pts)
Superset with pause front squats

Front Barbell Squat:
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)
135 lb x 8 reps (+75 pts)
Pause front squats

Barbell Squat:
45 lb x 10 reps (+42 pts)
135 lb x 5 reps (+66 pts)
135 lb x 5 reps (+66 pts)
135 lb x 5 reps (+66 pts)
225 lb x 5 reps (+121 pts)
225 lb x 5 reps (+121 pts)
275 lb x 3 reps (+136 pts)
315 lb x 3 reps (+178 pts)
345 lb x 2 reps (+184 pts)
365 lb x 1 reps (+170 pts)
385 lb x 3 reps (+285 pts)
395 lb x 1 reps (+208 pts)
405 lb x 1 reps (+223 pts)

Stiff-Legged Dumbbell Deadlift:
85 lb x 8 reps (+95 pts)
85 lb x 8 reps (+95 pts)
85 lb x 8 reps (+95 pts)
Constant tension superset with goblet

Goblet Squat (dumbbell):
85 lb x 5 reps (+41 pts)
85 lb x 5 reps (+41 pts)
85 lb x 5 reps (+41 pts)
superset with sldl

Standing Calf Raises:
10 reps || weighted || 320 lb (+6 pts)
8 reps || weighted || 320 lb (+5 pts)
8 reps || weighted || 320 lb (+5 pts)
5 count holds at top

Ran out of steam towards the end there.
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Old 03-25-2013, 11:00 PM   #3724
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Good mornings: 45*10, 95*5, 135*5, 185*3, 225*3, 245*3, 265*3, 275*3
Squats: 225*5*3
An wheel: Bw*10*3
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Old 03-25-2013, 11:46 PM   #3725
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Squats:
BW x10
Bar x10
135x5
155x5
185x3 - added belt
210x2
225x1
240x2 x5

V Squat:
1PPS+25 x20 x3

Seated Leg curl:
50 x25 x2

15min HIIT
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