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bloodylawngym
08-31-2008, 12:33 PM
I am slowly going to start working out again with a multi-ply meet in mind. I was training for my first APF meet and hurt my left shoulder while benching. I train alone and when I use the shirt I need to go heavy and I have to unrack myself.

A little about me: I am 43 years old. reside in surprise Arizona. Been training since 12 years old but powerlifting since 2002. I have an elite total 2155 I reached in nov 2007 in a single ply meet (NASA) 805 sq 700 bench 650 dl.

I plan to continue doing single ply meets but also expand to multi ply meets. I also want my raw power to go up...(I want it all)

I had great success with the conjugate method and real good success with Metal Militia training. I often swith between the 2. With the conjugate method I get to switch things around and have fun.

I benched the other day 290 3x3 with little pain so I will continue to rehab but will start planning to try to compete hopefully first 1/4 of 2009 (like Feb). It has been very hard for me now i am 43 to train in my garage durring the summer( has been up to 120 in my garage) and my training time is never the same due to work..

well, no more excuses, just have to be smarter this time around. I am planning on posting my workouts to share my experience as well as collecting ideas from the crew here.

Will post links from past trainnig sessions soon

jbrin0tk
08-31-2008, 03:31 PM
Good luck to you, man! I'll be looking forward to reading your log! Out of curiosity, what weight class(es) do you compete in?

Lones Green
08-31-2008, 03:40 PM
glad to have you here!

bloodylawngym
08-31-2008, 04:17 PM
thank you guys. I competed fat 308 class (heaviest I been day of meet is 301) I am about 310 right now

bloodylawngym
08-31-2008, 04:21 PM
well....here we go

Sunday 8/31/2008

Shoulder horn 3x15
Reverse hyper 2x15
lat pulldowns 3x10

Reverse band bench (strong bands)
barx10
135x10
225x5
315x3
405x3
455x3
495x1
515x1
535x1
I think I had a bit more but I stopped there.Don't want to push it.

JM press (light)
135 3x10
185 3x10

Front dumbell raise 3x12
lat pulldowns 3x10
Hammer curls 3x20
Shoulder horn 2x10

bloodylawngym
08-31-2008, 04:24 PM
been trying to post some links to some videos and the board won't allow till I post 10 post......disregard the next few post...trying to get my count up :)

bloodylawngym
08-31-2008, 04:25 PM
:)
test

bloodylawngym
08-31-2008, 04:25 PM
test again

bloodylawngym
08-31-2008, 04:25 PM
one more

bloodylawngym
08-31-2008, 04:25 PM
this should do it

bloodylawngym
08-31-2008, 04:26 PM
from june 08 week before shoulder said "enough"

http://media.putfile.com/Bench-6212008-635x3
http://media.putfile.com/Bench-6212008-675x3
http://media.putfile.com/6212008-700x1-to-pins

Travis Bell
08-31-2008, 07:50 PM
do you ever have spotters to work with?

ShooterX
08-31-2008, 08:42 PM
Love the Name, I feel for you training in the Shirt Alone. It Sucks.

bigmoney
08-31-2008, 09:13 PM
did some at EFS do an interview about you? I am not sure if it was you or someone else. Either way it was a great read. Nice workouts .

bloodylawngym
09-01-2008, 10:16 AM
Travis:

No. I don't have spoters. Not to sound like a dick but I had a few people visit the bloody lawn gym but they were not invited back. They just did not have it. To be fair there has been a couple of guys that made the cut but moved away or their job (or my job) schedule conflicted. I had some guys come in that had zero comittment.

Believe me I know the value of great training partners. Wish I had them. There is a local group called Raging Inferno and they are good guys. I have visit them a few times.Good people.

Big Money:

Yes. EFS an an interview: http://www.elitefts.com/documents/nico_feliciano.htm

Travis Bell
09-01-2008, 10:33 AM
Yeah, you might want to look into working with some other training partners more often. Reason being, training by yourself will really limit your ability to tweak your shirt and handouts will really save your shoulders.

I understand about the training partners, but I eventually got to to the point where I didn't really care if someone was super motivated. So long as they were there once a week to give me handouts and spot me, I was happy with that.

Your form looks pretty good, tuck those elbows a little bit more and you should be able to touch pretty good. I can touch 585lbs in my shirt and hit 700 pretty easy and my shirt isn't very tight at all.

bloodylawngym
09-01-2008, 10:43 AM
hear you loud and clear. Problem with most guys is that they would not show up at all or show up late. Yep, you are right on with the elbows. I need to practice that more. I have never been able to touch with that shirt and the elbows not being all the way in is the reason. Good eye Travis. Sebastian Burns, whom I credit highly for getting me past 500+ in the bench always tells me the same. I pride myself in being able to touch "light weight" with the shirt.....I just have not tamed this specific beast. This shirt and my Katana are unreal. Thanks for your input. I truly appreciate it

bloodylawngym
09-01-2008, 02:40 PM
Sq/dl 9.1.2008

Box sq
135x5
225x3
315x3
add loose briefs,belt and foam
405x2
455 5x2
knee level pin pulls Been about 2 years since I have done these
225x5
315x3
405x1
495x1
585x1
605x1
RH 3x15
band leg curls 2x15

bloodylawngym
09-03-2008, 09:03 AM
Bench 9.3.2008

bench to foam pads
405 6x3
Hammer curls 5x12
Face pulls 4x10

Travis Bell
09-03-2008, 09:56 AM
hear you loud and clear. Problem with most guys is that they would not show up at all or show up late. Yep, you are right on with the elbows. I need to practice that more. I have never been able to touch with that shirt and the elbows not being all the way in is the reason. Good eye Travis. Sebastian Burns, whom I credit highly for getting me past 500+ in the bench always tells me the same. I pride myself in being able to touch "light weight" with the shirt.....I just have not tamed this specific beast. This shirt and my Katana are unreal. Thanks for your input. I truly appreciate it

No problem man!

Part of your problem with tucking your elbows though stems from a lack of a handoff. You can't get into proper position before you take it out of the rack because you have to push so hard to get the weight up. Once you have the weight out in your hands in front of you, its too difficult to get your shoulder blades back pinched together and set the weight on your lats. I think once you get some handouts you'll be golden

bloodylawngym
09-03-2008, 11:10 AM
Yes, I used to set up with shoulders pinched together but unracking, I forced my shoulders back up and going back to position was hard. In fact, that is probably the reason for the injury.

Travis Bell
09-03-2008, 12:09 PM
I have a kick butt home set up as well, but I still drive 1hr each way to Westside each week because the benefit of handouts, good coaching and quality workout partners far outweighs the benefit of staying home

Might want to find a barbell club around where you can do your heavy benching. I think you'd really be surprised how quickly your bench went up

40 Nunc
09-03-2008, 12:42 PM
Hey guys... Tucking the elbows? I watched the clips again and still not sure what I'm seeing. Do elbows need to be closer to your sides?

bloodylawngym
09-03-2008, 02:22 PM
yes. In order to touch. 700 should touch. granted, the shirt is bad asss and all but truth is 700 or less should touch with proper leverage, alignment etc. Unracking the weight myself raises my shoulders back out from pinched shoulder blades. having the shoulders blades together pisitions one well for the rest of the execution as well shortening the groove.

Yes, with proper set up and handoff I have no doubt I can work up to a 750 bench and maybe more. I know it sounds like an excuse but at my present situation (Work,family, etc) it would be hard for me to travel to a gym with spotters etc. I just hope a good partner shows up at the BLG and be flex enough to put up with my schedule

bloodylawngym
09-09-2008, 08:18 PM
sq 9/8/2008

worked up to 365 3x6 and stopped. Feel like ****....got the flu

bloodylawngym
09-13-2008, 03:30 PM
feeling better
9.13.2008
Bench 135 2x20
225x10 315x5
365x3 405x3
Squats
135x10 225x5
315x3 405x5 455x3
Reverse hyper 3x12
dumbell rows 3x10

bloodylawngym
09-21-2008, 06:49 PM
bench 9.20.08
135x8
205x8
240x8
270x8
320 2x8
close grips
245 2x8
McDonald bar
225 2x8

bloodylawngym
09-21-2008, 06:51 PM
9.21.2008
Raw box foam sq
135x10
225x5
315x3
405x3
add belt
495x3
550x2
600x1
Box was 15" and the foam gave some but not much so it was like an 17-18"box
I have not put heavy weight on my back in a while and I was happy with 600 with no briefs. The foam is so hard it gives a little (even with 600) and gives you a bit of rebound(I guess)

Standing abs 3x12
RH 3x12

bloodylawngym
09-27-2008, 01:27 PM
9.24.2008
Raw dl no belt.Nice and light. Sumo style. I am weak at sumo
135x10
225x5
315x3
335 3x5
SLDL slow
225 3x5
Shrugs with 3 sec hold on top
225 3x5
Reverse hyper 2x12


9.27.2008
Bench raw
135x10
225x5
315x3
405x1
455x3
485x1
250 3x5
Close grips high on chest and 5 sec pause bottom and on top
175 3x5
Side laterals 2x10
hammer curls 2x10

bigmoney
09-27-2008, 03:10 PM
Huge raw bench man!!

bloodylawngym
09-27-2008, 04:17 PM
not bad I guess for having a bad shoulder. I want 500 real bad. Thank you for reading my log

bloodylawngym
06-09-2010, 09:33 PM
bringing this log back to life....comeback 2010....had the shoulder done Feb 2009 still having some issues but I AM COMING BACK stay tuned

bloodylawngym
06-09-2010, 10:01 PM
http://www.youtube.com/watch?v=XZwwvPPeD10

bloodylawngym
06-09-2010, 10:08 PM
http://www.youtube.com/watch?v=gyFgt7kTkNg

bloodylawngym
06-13-2010, 11:48 AM
Week 2
Day 4 - 6/12/10
Box Sq - 1RM: 575 lbs
140 lbs x 5 reps x 2 sets @ 7 RPE - 24% of 1RM
230 lbs x 3 reps x 2 sets @ 7 RPE - 40% of 1RM
320 lbs x 3 reps x 2 sets @ 7 RPE - 56% of 1RM
410 lbs x 3 reps x 3 sets @ 8 RPE - 71% of 1RM
460 lbs x 3 reps x 2 sets @ 8 RPE - 80% of 1RM
460 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM
410 lbs x 3 reps x 2 sets @ 8 RPE - 71% of 1RM
410 lbs x 3 reps x 1 sets @ 9 RPE - 71% of 1RM

Dl off floor with bands - 1RM: 394 lbs
135 lbs x 3 reps x 2 sets @ 7 RPE - 34% of 1RM
225 lbs x 3 reps x 1 sets @ 7 RPE - 57% of 1RM
315 lbs x 3 reps x 5 sets @ 8 RPE - 80% of 1RM

http://www.youtube.com/watch?v=CnHODjukTf0

bloodylawngym
06-15-2010, 09:11 PM
Week 2
Day 5 - 6/14/10
Bench with 110lbs band tension - 1RM: 175 lbs
135 lbs x 3 reps x 14 sets @ 7 RPE - 77% of 1RM
135 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
135 lbs x 3 reps x 1 sets @ 9 RPE - 77% of 1RM