Comps & Racketteer's Dual Log/Race

[UsefulTips]

24/04/2012

Bench Press
100x5
130x5
160x5
190x5
220x4 + 1 assisted PR

Squats
145x5
180x5
215x5
250x5
285x3 PR, used a belt, light as FU.

Strict Pendlay Rows
135x5
185x5
205x5 PR

Close Grip EZ Curls RP
85

Tricep Pushdowns RP
70 - too light

Rear Delt Flies
30x8
30x8
30x8

Decline weighted situps RP
45

Calf Raises RP
155

Moving up to 225 next workout. I stopped bouncing in my benching which is one reason progression is slower.
Back still was too sore for squats, however, with a belt the pain was decreased enough so that I had no problems with 285x3. Could have hit 285x5 already, but I'll take it slower to ensure progress.

1-2 weeks and you will bench more then big jerf did!
@rack massive ass close grip
having pretty bad problems with my left shoulder when I bench. I dont know how to fix it any ideas?

[comps]

1-2 weeks and you will bench more then big jerf did!
@rack massive ass close grip
having pretty bad problems with my left shoulder when I bench. I dont know how to fix it any ideas?

Where do you touch your chest and how do you hold the bar?

[UsefulTips]

Where do you touch your chest and how do you hold the bar?

I aim for around my diaphragm but when I get tired i put the bar above my tats. I hold the bar pinkies to the gripless area.

[comps]

I aim for around my diaphragm but when I get tired i put the bar above my tats. I hold the bar pinkies to the gripless area.

Improve your arch, it changes where the pressure of the weight is put on your body and lowers the risk of injury.

[UsefulTips]

Improve your arch, it changes where the pressure of the weight is put on your body and lowers the risk of injury.

My archs been pretty good I think it is because I bench above my chest and around my neck at times when I get sloppy

[InfiniteExcel]

Nice row and bench PRs, compington.

[comps]

Nice row and bench PRs, compington.

Straight outta Compton.

I had to switch to pendlay rows, ****ing cable rows started giving me pain. God damn cables.

[comps]

26/04/2012

OHP
100x5
120x5
140x2 (Was supposed to do 90x5, 115x5)

Close Grip EZ Curls RP
90

Calf Raises RP
135

Pullups RP
BW

Tricep Pushdowns RP
80

Skull Crushers RP
65

Dumbbell Shrugs RP
85

I think I might have just pulled a muscle or pinched a nerve or something. Pain isn't what I would expect from bad form.

[XxxOneMoRepxxX]

26/04/2012

OHP
100x5
120x5
140x2 (Was supposed to do 90x5, 115x5)

Close Grip EZ Curls RP
90

Calf Raises RP
135

Pullups RP
BW

Tricep Pushdowns RP
80

Skull Crushers RP
65

Dumbbell Shrugs RP
85

I think I might have just pulled a muscle or pinched a nerve or something. Pain isn't what I would expect from bad form.

Where's the pain at, man?

[comps]

Where's the pain at, man?

Two inches to the right of the bottom of my spine.
I was going to help my friend with deadlift form and couldn't even handle 135.
FFS I almost fell picking up 90lbs for curling.

[guitargoalie]

Two inches to the right of the bottom of my spine.
I was going to help my friend with deadlift form and couldn't even handle 135.
FFS I almost fell picking up 90lbs for curling.

if it persists let me know I've had a lot of experience with lower back injuries, have a bulging disc with nerve irritation

[UsefulTips]

@comps I thought the pain was alomost gone? take a longer break to get fully recovered and once you start 1 rep maxs and reach your goal you wont have to do them anymore

[comps]

The pain was getting weaker, it came back after my squat day.
Getting tired of this shet.

GG, any stretches to help with it or what?

[comps]

Mods deleted my thread requesting to get banned lmao.

[InfiniteExcel]

That's absolutely retarded, man. Just for swearing..smh.

Will rep once I am off RC. You're a terrific poster.

[comps]

That's absolutely retarded, man. Just for swearing..smh.

Will rep once I am off RC. You're a terrific poster.

I'm just pissed, going to lower my posts in TBB forum.

28/04/2012

Bench
105x5
135x5
165x5
195x5
225x4 Strong PR

Squats
145x5
180x5
215x5
250x4, On the third rep I leaned back and almost fell due to crappy position
285x5 PR

Pendlay Rows
110x5
135x5
160x5
180x3,
210x0, didn't try it due to below.
On the second rep I felt a stabbing pain in my groin area. I tried again like an idiot and felt the same pain. No buldge so not a hernia. It didn't hurt for the rest of the workout either. Hip flexor strain?

Skull Crushers RP
65

Side Lateral Raises RP
15

Face Pulls RP
30

EZ Curl Close Grip RP
80


Bench - PR
Squat - PR
Pendlay Rows- Stabbing/Sharp Pain

[InfiniteExcel]

Not sure about the injury so I won't spout bs.

Hectic PR! Angry lifting ftw? I saw your new pics, btw. Much bigger/better looking than I had thought. You're still pretty lean @ 190, too.

[comps]

Not sure about the injury so I won't spout bs.

Hectic PR! Angry lifting ftw? I saw your new pics, btw. Much bigger/better looking than I had thought. You're still pretty lean @ 190, too.

Alright. My friend had a hernia so I called him up for him to describe it. The only thing similar was the pain, so more than likely; safe.

If I lifted yesterday I probably could have repped my "max" lol. I look up videos last night on bench press form, and concentrated a bit more on it which definitely helped!

Thanks for the comments :P
That is a plus that I exceeded your expectations lmao.

[InfiniteExcel]

Alright. My friend had a hernia so I called him up for him to describe it. The only thing similar was the pain, so more than likely; safe.

If I lifted yesterday I probably could have repped my "max" lol. I look up videos last night on bench press form, and concentrated a bit more on it which definitely helped!

Thanks for the comments :P
That is a plus that I exceeded your expectations lmao.

I did the same (form videos). It's really, really crucial.

[parachuter]

@comps strong dude, nice benching, take a video of ur lifts maybe, and we can critique help u figure out where the hip strain came from, also strong drop in reps, what happened?

[comps]

@comps strong dude, nice benching, take a video of ur lifts maybe, and we can critique help u figure out where the hip strain came from, also strong drop in reps, what happened?

Fell asleep lol

Almost fell over during squats, leaned back and my back which has been bothering me started giving out.
Stretches helped my back recover, will do them tomorrow again.

Dropped the pendlay rows due to the pain. Was really scared it was a torn muscle/hernia. Still scared.
Might switch back to cable rows (dislike) or barbell rows.
Dropped a few assistance exercises since my dad called me and wanted the car back as well.

[comps]

30/04/2012

Bench
110x5
140x5
170x5
200x5
230x4 PR

Dumbbell Press
50x20 Full ROM

Squats
140x5
185x5
220x5
255x5
290x3 PR

Cable Rows
200x5
200x5
200x5
200x5

Side Lateral Raises RP
20

Face Pulls RP
35

Skull Crushers RP
75

Close Grip EZ Curls RP
65

Calf Raises RP
145

Hamstring Curls RP
95

Tons of volume today.
Spent some time helping people out with form.

[comps]

Interview tomorrow for a General Laborer Job at 10am.

[AlphaSaiyan]

Interview tomorrow for a General Laborer Job at 10am.

Good luck bro. Good job on the bench and squat PRs.

[parachuter]

strong benching brudda!

[Coolcicada]

Interview tomorrow for a General Laborer Job at 10am.

Gl.

[guitargoalie]

30/04/2012

Bench
110x5
140x5
170x5
200x5
230x4 PR

nice job, strong amount of accessory work lol

[comps]

nice job, strong amount of accessory work lol

strong benching brudda!

Gl.

Good luck bro. Good job on the bench and squat PRs.

Thank you, all these bench PRs are leaving me ecstatic lol.
Volume left me exhausted.

As of right now I can't squat 140x5 to parallel without a belt. Dat lower back, pain isn't as bad as before. Stretching helped a fair amount.

Notes:
No skipping rest days.
Stretching on all off days.
No deadlifts/barbell rows for at least one month.
Haven't gained weight in 1-2 weeks, might have lost weight....

[InfiniteExcel]

F*cking sexy bench press PR, my n1gga

[BulkingForever]

Haven't been in here for a while. The bench looks like it's progressing nicely!!! keep the momentum going man.

EDIT: and 'mirin squats too haha