lol if only...if only

Impressive man. Strong af. Will follow

7/4
BP 45/25 135/15 185/5 225/3 275/3 3--/3 315/3 335/3 335/2 of 3 assisted 335/1 of 3 2 and 3 assisted

Pronaated Chin
BW/8 35/4,4

FS kilos
20/8 60/6,6 100/5 110/3 12-/3 130/3



7/6
DL
135/5,5 225/5 315/3 405/2 455/2 495/2 545/2 555/2 515/2,2,2

BP paused
45/25 135/15 185/6 225/3 275/3,3,3

Been slammed at work and had to travel some. Still hitting some days though.

7/9
BS kilos
70/6,6 120/5 170/2 200/2 210/2 220/2,2,2,2

Sup Chin
BW/8 +35/3,3,3,3


7/11
BP 45/25 135/15 185/6 225/5 275/3 315/2 295/2,2 275/2

FS kilos
60/6,6 100/5 120/3 130/3 120/3

7/16
BS kilos
70/6,6 120/5 170/3 200/2 210/2 220/2 225/2,2,2

7/18
BP 135/12 185/6 225/3 275/2 315/2 335/2 stopped, shoulder pain

FS kilos
60/6,6 100/5 120/3 130/3,3,3,3

7/23
BS kilos Singles for volume

70/6,6 120/5 170/3 200/2 210/1 220/1 225/1 230/1 235/1 240/1 post injury pr felt very good, strong rep, confident and good depth
220/2

nice work

Thanks guys.

7/25
BP
45/15 135/8 185/6 225/5 275/1 Had a lot of pain in the left shoulder at bottom. Running in a straight line down where shoulder meets chest. Not sure what is up. but, just put a block on and did 275/3

FS 60/6,6 100/3 120/3,3,3


7/27
DL
135/5,5 225/5 315/3 405/2 455/2 495/2 545/2 565/2 545/2

Pronated Chin up With Scapular
These were fun
hang and stretch to bottom...using scaps only pull up 3-4", then pull up
Post DL...

BW/4,4,4,4

7/30

BS kilos Triples
20/8 70/6,6 120/5 170/5 190/3 200/3 210/3 220/3,3 170/3-5 second pauses

Was sick with a little bit of a fever. I always like how much better training makes a cold feel.

This was first time programming in some work that hits where I am weak in the ROM of the lift. Going to do similar for DL with some block pulls, pauses, and using a trap bar...need to get a long trap bar first.

8/1
BP on a block to protect shoulder

135/8 185/5 225/5 275/5 300/5 slight pain 300/3

FS kilos
60/6, 6 100/5 120/3 130/2 140/2

8/3
DL Singles Heavy

135/5,5 225/5 315/1 405/1 455/1 495/1 545/1 585/1 605/1 post injury pr

Scap Chins
4,4,4

Paused Deads
405/4,4,4

565/1

needs to go in that DL session

8/6

BS kilos
Really sick, so cut it light and short.

20/8 70/6 120/5 170/3 200/2 210/2 220/2

Light bench and DL day.

BP
135/8,8 185/5 225/5 275/3 300/3, 3 275/4,3


DL
135/5,5 225/5 315/3 405/2 455/2 495/2 545/2 565/2

Can you post a BP vid?

Hey cha, yes I will post next BP video.



Still sick and had an incident prior to training and ended up with a huge adrenaline dump.

BS kilos
20/8 70/6,6 120/5 170/3 200/2 210/2 220/2 225/2 230/1 220/2

I remember watching you bench at IPL worlds a while back and was thinking that your bench form had a lot of room for improvement. I've learned a lot more about benching since then, and I think your shoulder issues are probably form related.

Hey Cha, yes definitely agree my BP form needs work. I think that I have gotten complacent and lazy. Haven't benched in a while because of the issue with shoulder. Was still sick but I was struggling way more than I expected with weight with which I should have been able to bang out easy triples.

8/15

BP
45/15 135/8,8 185/6 225/5 275/3 300/3, 2/3rd assisted 2/3rd assisted




FS kilos
20/12 60/6,6 100/5 120/5 130/5 140/4 felt good about this. That's the best I've done on front squats.

8/17
DL 135/5,5 225/3 315/3 405/2 495/2 545/2 575/2 585/1/2

545/2

was disappointed to not double 585. Need to get to a place where work sets are 585-605.

ProScap Chinup these are brutal after deadlifting
BW/6,6,6,6

Yeah, that is pretty ugly. Your setup is loose, so you're getting no leg drive at all. Everything below your ribs is loose - fix that and you'll add a lot to your bench.

The bigger problem, and the reason you're having shoulder problems, is because your shoulders & upper back are terribly loose. You need to focus on keeping your shoulder blades pulled down and together, and keep them that way the whole time the bar is in your hands.

Have you watched SYTYCB lately? http://www.elitefts.com/education/no...e-series-here/ That should help. Practice everything in it for a month or so, then watch it again.

If you can ever get to MN on a Sunday and bench with my team, we'd help you fix everything and have you setting PRs in no time.

I knew this vid was bad. Almost didn't post it because I knew I could do better next week...but then figured better to have you see me at my worst.

I will start working on what you wrote.

Thank you for reviewing it and for the invite.

8/20

BS kilos
20/10 70/6,6 120/5 170/3 200/1 220/1 225/1 230/1,1,1

Paused 170/2,2,2


8/22
Bench
45/15 135/8,8 185/6 225/5 275/3 315/2,2,2

FS kilos
20/10 60/6,6 100/5 120/5 140/4


8/24
DL Singles (not max)
135/5,5 225/5 315/2 405/1 455/1 495/1 545/1 585/1 545/2,2

First time making the jump from 545 to 585. Definitely not easy.

Nice work. How are the shoulders doing?

Shoulders are better. I know I really need to get my bench together if I want to do anything of consequence next year.

BackSquatz kilos Triples

20/12 70/6,6 120/5 170/3 190/3 200/3 210/3 220/3,3,3 54.3 seconds TUT

3 second Paused 170/2,2

Read this:
http://forum.reactivetrainingsystems...our-of-Florida

and thought the section with Hatfield was interesting about max effort and time under tension. I timed my squats from point of starting descent to last full ascent. No walk out or walk back time included, just the movement portion of the exercise, and my time under tension was 54.3 seconds. Just thought it was interesting read and interesting to see what I was doing. If it in fact is true, max effort TUT at 30-60 seconds is an easy parameter to use.

8/29
BP
135/8,8 185/6 225/5 275/2 Stopped here with pain in bicep tendon. Thinking I a touch of tendonitis going on

FS kilos
20/12 60/6,6 100/5 120/4 140/2,2


8/31
DL
135/5,5 225/3 315/3 405/2 495/2 545/2 585/1/2

Proscap chin
4,4,4,4


9/3

BS kilos
20/12 70/6,6 120/5 170/3 190/2 200/2 210/2 220/2 225/2

230/2,2

170 paused 3-4seconds 2,2

Poke around the biceps away from where you feel the pain. Odds are good that you'll find adhesions elsewhere in the muscle.

Cha, not sure I would know it if I felt them....did poke around after reading your post. Did not feel anything.

9/5

BP
45/15 135/8,8 185/6 225/5 pain so cut it definitely aggravated bicep tendon.

FS kilos
20/12 60/6,6 100/5 120/3 140/2,2 went deeper than I wanted to in first set and felt a pain jolt through my back....not good.

9/7

Woke up with pain in the same place that sidelined me two years ago...
DL
135/5,5 225/5 315/3 405/2 495/2 545/2

Had pain symptoms that have convinced me that I have reaggravated the same injury

Going to take a full cycle off (back in gym on Sat. 9/17) and see where I am. This is disappointing but I am going to remain optimistic. Since coming back I made good progress on BS and DL both are at or very close to prior PRs and I think taking time off is the right move.