7 Weeks Out: Training

[Beast]

Monday

It shoulder is feeling tight. Whenever I get close to 300 lbs this happens. From now on I will be doing a rotator cuffs warm-up routine BEFORE I start my bench press warm-ups. My goal is to hit 315 X 2-3 on bench. This will be hard while cutting, but it shall be done!

[meathead198]

You say that as if you have done 300 before, but then lost the strength. Why was that?

[NWP]

Originally posted by meathead198
You say that as if you have done 300 before, but then lost the strength. Why was that?
just a hunch, but maybe it's because he's been dieting for almost 10 weeks. Usually that has something to do with a strength decrease. Personally, my bench is the fist to go when dieting, the rest of my lifts I am able to keep near the same as usual.

[Beast]

As I stated in another thread, I've hurt both of my rotator cuffs on two seperate occasions. Both times were when I was at over above 300 lbs on bench. I know I should be rotator cuff exercises, but just haven't done them consistently. So I must start now.

[ekrauska]

Originallyposted by Beast
As I stated in another thread, I've hurt both of my rotator cuffs on two seperate occasions. Both times were when I was at over above 300 lbs on bench. I know I should be rotator cuff exercises, but just haven't done them consistently. So I must start now.

I have an injured front cuff injury that has bothered me off and on for over a year now. Do you find that the dips effect your shoulders? I, unfortunately, have given up on dips completely because it re-tears the front of my cuff. Also, while I have your attention, do you have any recommendations in place of dips for someone who is unable to perform dips?

Also, great work! Your knowledge and implementation of that knowledge is unreal and should be envied by all.

[HOCH]

Derek, I'm just wondering, why do you insist on bench so much? I have found flat dumbell presses and incline dumbell presses to be far safer, far more effective, and far better at muscle building then bench press. If you hurt your rotator cuffs before trying to bench 300 for reps, and they're starting to feel tight again, then why oh why do you insist on still doing bench? Just wondering.

[Beast]

This is the first time I've benched in a year. I have never liked it at all, but I do now :D

[HOCH]

lol, well, i was just wondering why you like it so much, because I like dumbells more

[NWP]

where is Tuesday's workout? I'm assuming you have just been busy.

[Beast]

Opps, I posted it in the 8 weeks out thread :D
It is now attached






Wednesday's Cardio
Elliptical Sprints at Highest Incline
20 X 10 sec sprint/20 sec rest
Then Abs
3 sets of rope crunches for 10 reps

[Prod]

what happen on the 455 x 1?

[Beast]

Nothing. I got 455 for 1 rep, not to failure.

[Beast]

Thursday's Workout

[SavesTheMuscle]

I was wondering...

For the different rep ranges, do you also use different tempos?

Like for 6-9 reps,a 3/0/2 tempo as stated in Lyles article? I'm sure your pretty familiar with his works as well as other works on this matter.

I my self have been trying this, I usually lose count of the reps at first, but am getting use to it.

By chance, I didn't see a rep range for Really Extensive Training, but I'd imagine it would be 20-25 rep range, or 15-20?

Do you also use the outlined Set length's and rest periods as well for the various rep ranges?


I must get around to reading all three installments again:o

[Beast]

I just do what feels right at this moment (regarding rest periods). The eccentric portion of my lifts are always slower than the concentric. Sometimes I count 1...2...3 Other times I just do it.

[Beast]

Friday's Workout

[SavesTheMuscle]

So your not feeling as much tension on your patellar tendon on Hack squats anymore? I take it your not going near as heavy as you use to.

I remember my knees were killing me after doing Hack squats.

I also see a pattern in holding specific excercises for different muscles. Will this take more 'shape' as you proceed with this section?

[Beast]

Originally posted by SavesTheMuscle
So your not feeling as much tension on your patellar tendon on Hack squats anymore? I take it your not going near as heavy as you use to.

I remember my knees were killing me after doing Hack squats.

I also see a pattern in holding specific excercises for different muscles. Will this take more 'shape' as you proceed with this section?

It's been fine using higher reps on this exercise for me.

[The Apocalypse]

Do you ever get sore? If so, does it affect you?

[mazz1]

Hey Derek - I know benching the house feels great, but there is a time and place for it and pre-contest is NOT the the time! You're on a restricted calorie diet and your body is not holding as much water as you would in the off-season. I wouldn't advise to try to set or equal PR's when you're 6-7 weeks out. Your body seems to be telling you to back off when your shoulders are sore and sooner or later you're gonna have to listen to it - trust me. I'm not against lifting hard and heavy, I built my physique on that philosophy. I work with Animal and Universal Nutrition and if you're familiar with our style at all, you know that we put training hard and the Animal lifestyle above all else. But I gotta tell ya, the pros that your read about and see in the photo shoots have been training for a long time and they know what they can handle. They're also able to recover quicker than you and push up some big numbers because they are on top of the line supplementation ( if you know what I mean). I'm just giving you some advice because your situation hits home with me. I just placed 6th at this years' NPC Nationals and I was always a big ego lifter. I took 2 months off of serious training from the gym and started to come back fast - too fast. My bench went up from 405 for 8 to 500 for 5 in 4 weeks. My body was getting a little sore and I felt some tightness in my shoulders but like you I wanted to push through it. At week five I was benching 500 and snap! Tore my pec. Nastiest pain you would ever want to feel. This year I wont be competing. Instead I'll be rehabing. I dont know about you but I'd rather be on stage. So the lesson is to listen to your body because you wont be doing as many show as you will be having surgeries.

[str8flexed]

you say this, but I just got done setting my PR on deadlift at one week out from my show :)

Layne "reckless abandon :D "

[mazz1]

Hey flexed - that's great! Nice job and congrats on that. I was just giving someone my best advice. I dont know how heavy you normally lift in the off-season but trust me we all cant be Ronnie Coleman and pull 800 2 weeks out. I was benching 500 something I've been able to do for years, but NO WAY would I be trying it 6 weeks out with sore shoulders! You've got to be smart with your training. It is just common sense that you're not gonna be as strong 1 week out from your show. I dont know how much experience you have with competing but NOBODY I know would suggest to pull, bench, or squat your max the week before your show. What show did you do and how did you place?

[Beast]

My shoulders feels 100% fine right, but I will take it slow tomorrow and see how things go. I also want to point out these are not all out maxes as I stop a rep shy of failure.