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Thread: Off Road Journal

  1. #2651
    Senior Member tom183's Avatar
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    Great deadlifting Off Road.

  2. #2652
    Senior Member ironwill727's Avatar
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    That is a lot of Deadlifting.

  3. #2653
    Moderator Off Road's Avatar
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    Quote Originally Posted by tom183 View Post
    Great deadlifting Off Road.
    Thanks Tom.

    Quote Originally Posted by ironwill727 View Post
    That is a lot of Deadlifting.
    Yes, it was a lot. Thanks Iron.
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  4. #2654
    Moderator Off Road's Avatar
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    Wednesday August, 31, 2011

    Bench Press
    115 lbs x 5
    130 lbs x 5
    175 lbs x 5
    180 lbs x 2
    210 lbs x 2

    Shut it down after this because of pain returning in my left shoulder. I just can't seem to bench without developing shoulder pain now. Every other exercise is fine, so I just need to lay off the bench press. Dips are better anyways.
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  5. #2655
    fat submariner
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    hope the shoulder doesn't become too much of a problem OR.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

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  6. #2656
    phil 4:13 Bako Lifter's Avatar
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    Sucks about the shoulder man, I'd just do incline if I were in your situation. Since you seem to be good at overhead pressing.

  7. #2657
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    I hope the shoulder sorts itself out soon big man. You know enough about your own body to know what to do. If other forms of presses and dips are fine, then you'll be getting great mileage anyway.

    Great deadlifting too. That's becoming a real strong exercise for you.

  8. #2658
    Powerlifter/Strongman J L S's Avatar
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    deadlifts for reps are hideous! will slap the mass on though! hope the shoulder sorts itself out soon, get some ice on it!
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  9. #2659
    Moderator Off Road's Avatar
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    Quote Originally Posted by macdaknife View Post
    hope the shoulder doesn't become too much of a problem OR.
    I just need a real long break from the bench.

    Quote Originally Posted by Bako Lifter View Post
    Sucks about the shoulder man, I'd just do incline if I were in your situation. Since you seem to be good at overhead pressing.
    I'll be sticking with bar dips for a long time.

    Quote Originally Posted by J.C. View Post
    I hope the shoulder sorts itself out soon big man. You know enough about your own body to know what to do. If other forms of presses and dips are fine, then you'll be getting great mileage anyway.

    Great deadlifting too. That's becoming a real strong exercise for you.
    Thanks JC, that's what I figure too. I can still do bar dips and shoulder press, so all is good.

    Quote Originally Posted by J L S View Post
    deadlifts for reps are hideous! will slap the mass on though! hope the shoulder sorts itself out soon, get some ice on it!
    Haha, I'm really getting to like the high rep deadlifts.
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  10. #2660
    Moderator Off Road's Avatar
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    Wednesday, August 31, 2011

    Salvaged the rest of the day...

    Barbell Rows
    135 lbs x 6
    175 lbs x 6
    195 lbs x 6
    215 lbs x 6
    215 lbs x 6 +2 +2 +2

    Seated Press
    95 lbs x 6
    115 lbs x 6
    135 lbs x 6
    155 lbs x 6 +2 +2 +2

    Chin-ups
    B.W. x 6
    +10 lbs x 6
    +25 lbs x 6 +2 +2 +2

    Lying Triceps Extensions
    75 lbs x 6
    95 lbs x 6
    115 lbs x 6 +2 +2 +2

    Took it easy on the shoulder press. I'm really happy with the chin-ups.
    Last edited by Off Road; 08-31-2011 at 04:54 PM.
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  11. #2661
    fat submariner
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    nice salvage (especially the typo)... you are a beast OR!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  12. #2662
    Moderator Off Road's Avatar
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    Quote Originally Posted by macdaknife View Post
    nice salvage (especially the typo)... you are a beast OR!
    Haha, you saw that typo. Glad I caught it, although I would love to press 2215 lbs
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  13. #2663
    Senior Member tom183's Avatar
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    Hope the shoulder's feeling alright Off Road. With the dipping you do I'm sure that not having bench press in your routine won't make any difference at all.

  14. #2664
    WBB Team Captain Coke's Avatar
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    Doing real well while working around the shoulder plight. I've been there bro, it is a hard thing to work around - most pressing movements all seem to involve the other (chest-triceps-delts) to some extent. Good luck with that.

  15. #2665
    Goals (kg) 272.5/165/305 HJP's Avatar
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    I'd be happy with those chins any day too!!
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  16. #2666
    Moderator Off Road's Avatar
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    Quote Originally Posted by tom183 View Post
    Hope the shoulder's feeling alright Off Road. With the dipping you do I'm sure that not having bench press in your routine won't make any difference at all.
    Thanks Tom, I'll try to catch up to your dips.

    Quote Originally Posted by Coke View Post
    Doing real well while working around the shoulder plight. I've been there bro, it is a hard thing to work around - most pressing movements all seem to involve the other (chest-triceps-delts) to some extent. Good luck with that.
    It really only bothers me on the bench. I hardly feel it at all on the dips and presses.

    Quote Originally Posted by HJP View Post
    I'd be happy with those chins any day too!!
    Ya, I was shocked. I guess I was upset about the bench so I poured my effort into the chins.
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  17. #2667
    Moderator Brian Hopper's Avatar
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    I hope the shoulder gets better....nice training though.
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  18. #2668
    Senior Member ironwill727's Avatar
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    From someone who knows shoulder pain I can offer a few tips. You can either back off the bench for awhile and replace with Inclines or Declines if possible but I think that really doesn't do much to help. I would make sure you do shoulder mobility work prelifting with arm circles, shoulder dislocates etc. Also, add more warmup sets with the light weights under 50%. Upperback work helps a lot such as facepulls, bandpullaparts, rear delt raises. And most importantly make sure you are setting up good which will take the pressure off the shoulder as much as possible. These things have helped me a lot and benching is manageable now. If you have not already check out the so you think you can bench series by Dave Tate on youtube.

  19. #2669
    Garage Lifter
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    very nice, pullups are definitely getting up there
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  20. #2670
    Moderator Off Road's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    I hope the shoulder gets better....nice training though.
    Thanks Brian. Since this is my first ever shoulder injury, I count myself pretty lucky.

    Quote Originally Posted by ironwill727 View Post
    From someone who knows shoulder pain I can offer a few tips. You can either back off the bench for awhile and replace with Inclines or Declines if possible but I think that really doesn't do much to help. I would make sure you do shoulder mobility work prelifting with arm circles, shoulder dislocates etc. Also, add more warmup sets with the light weights under 50%. Upperback work helps a lot such as facepulls, bandpullaparts, rear delt raises. And most importantly make sure you are setting up good which will take the pressure off the shoulder as much as possible. These things have helped me a lot and benching is manageable now. If you have not already check out the so you think you can bench series by Dave Tate on youtube.
    Thanks Iron. Great tips. I do some of those now but I'll start implementing some of the others.

    Quote Originally Posted by StLRPh View Post
    very nice, pullups are definitely getting up there
    Thanks Pharm. I think it just took a really long time to figure out how to engage the back muscles and not use just arms.
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  21. #2671
    Moderator Off Road's Avatar
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    Monday, September 5, 2011

    Bench Press from Pins
    195 lbs x 5
    195 lbs x 5
    195 lbs x 5
    195 lbs x 11

    Lying Triceps Extension
    75 lbs x 10
    75 lbs x 10
    75 lbs x 10
    75 lbs x 10

    Barbell Rows
    195 lbs x 10
    195 lbs x 10
    195 lbs x 10
    195 lbs x 10

    Notes:
    For the bench press I set the pins just a couple of inches off the chest. That only lets my upper arms go down even with my body. Limiting the range of motion and having to start the weight from a dead-stop seems to not bother my shoulder.
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  22. #2672
    Moderator Brian Hopper's Avatar
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    Great session!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
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  23. #2673
    fat submariner
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    Solid session as usual OR. How's the shoulder feeling now?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  24. #2674
    phil 4:13 Bako Lifter's Avatar
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    Way to work around the shoulder problem. Nice work out, that's over 100 work reps!

  25. #2675
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Smart move to avoid the pain OR! Hope it stays away
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