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SuperSteel101Icon...14-01-2011 @ 21:20 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq
good4gains said:
Did you ever push you over head press and see what you was capable of fresh?


No I didn't get around to doing that mate, I hadn't done any overhead pressing for a long time until a few weeks back so still absolutely no idea what I could do fresh. I'm not expecting any huge numbers at the moment on it, even though my shoulders don't hurt doing them I still wouldn't feel confident pushing it too far for a while, I will just keep using them as assistance after main benching movements.
SuperSteel101Icon...14-01-2011 @ 21:23 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
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IrishMarc said:Just cut the volume right back I had to take 6 months off flat pressing due to a retarded programme I concocted 3 years ago. I get a bit of pain now and again but can train pretty heavy and with decent volume. Incline barbell press and dips are a no go these days because they hurt like f**k but I just train round it and choose variations that don't hurt.

My problem is my AC joint which is a c**t and hates benching.


It's encouraging to hear that you have experienced similar things and bounced back well Marc as you are obviously a very good bencher. I'm going to cut the weights back to 100 kgs and work it from there, limit the volume for a while like you say.
SuperSteel101Icon...15-01-2011 @ 17:02 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq
Post Edited: 15.01.2011 @ 17:06 PM by SuperSteel101
I wasn't able to squat on Tuesday so today I squatted and deadlifted.

Squats
1 X 5 20 kgs
1 X 5 70 kgs
1 X 5 100 kgs
1 X 3 120 kgs
1 X 3 135 kgs
1 X 3 155 kgs
1 X 5 175 kgs

Deadlift
1 X 5 70 kgs
1 X 3 120 kgs
1 X 3 150 kgs
1 X 3 175 kgs
1 X 3 200 kgs
1 X 3 225 kgs

Planks 3 sets

Squats felt surprisingly easy today, I think I need to take a pop at something in the 180s for 5 at some point. However, deadlifts definately felt harder after heavy squats but I hit my target for the day.

Overall this was a really good session and the other guys were lifting really well too. Wylie stole the show with his new foray into "equipped" lifting haha!

P.s. My amazing girfriend wrote this for me on her blackberry because she's awesome and has MASSIVE boobs lol!
IrishMarcIcon...15-01-2011 @ 17:05 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 kgs @ 114kgs UnEq
SuperSteel101 said:
It's encouraging to hear that you have experienced similar things and bounced back well Marc as you are obviously a very good bencher. I'm going to cut the weights back to 100 kgs and work it from there, limit the volume for a while like you say.


Try keeping the weight relativly high and dropping the reps. Don't see the point in dropping too 100kg you would be better just taking a total break and maybe switiching to dumbbells in a plane of motion that causes no pain.
IrishMarcIcon...15-01-2011 @ 17:10 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 kgs @ 114kgs UnEq
SuperSteel101 said:

P.s. My amazing girfriend wrote this for me on her blackberry because she's awesome and has MASSIVE boobs lol!


brb reinstalling XP because I can't see any pics.
voldomonkeyIcon...15-01-2011 @ 17:28 
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Member 1465, 320 posts
SQ 207.5, BP 137.5, DL 222.5
567.5 kgs @ 82.2kgs UnEq
Your squat numbers are looking good mate!

How long were you holding your planks for??
trystIcon...15-01-2011 @ 19:53 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq
IrishMarc said:
Try keeping the weight relativly high and dropping the reps. Don't see the point in dropping too 100kg you would be better just taking a total break and maybe switiching to dumbbells in a plane of motion that causes no pain.


This is good advice mate, mind i was getting jip with my shoulder after benching lots for the single lift comp, i didnt bench for coupla weeks, hit dbells n dips etc where i felt no pain and since starting back bench at turn of year ive worked up to a p.b fairly quicky with doubles only from the warm up. Going to try get reps going again now while pain free but know how to deal with it when it comes back, as im sure it will.
Ross_HarkinsIcon...15-01-2011 @ 20:00 
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Member 1228, 1046 posts
Remember I could not flat press for well over 5 months and had to find alternatives, I could not do dips or declines but was able to go heavy on inclines and overheads and came back several months later to do 10 kg less than my best comp lift without any flat training, you just need to experiment and find alternatives as the shoulder is complex and different angles will affect your injury in different ways.

I understood that it was my infraspinatus, if you can locate which part of the shoulder is injured you can research the movements that annoy it and those that don't, like marc said no point starting from scratch with lighter weight, the point is to avoid the movement and switch and keep it heavy and this will deffo work for you.
SuperSteel101Icon...16-01-2011 @ 17:21 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq
IrishMarc said:brb reinstalling XP because I can't see any pics.


Lol she ovi typed that stuff at the end, if I was to post pictures of her boobs on here it would be the end of me! Grin

voldomonkey said:Your squat numbers are looking good mate!

How long were you holding your planks for??


Cheers buddy. I only held the planks for 1 minute each, last week was the first time I had ever done them so just adding time each week to progress them in a sensible fashion.

IrishMarc said:Try keeping the weight relativly high and dropping the reps. Don't see the point in dropping too 100kg you would be better just taking a total break and maybe switiching to dumbbells in a plane of motion that causes no pain.


tryst said:This is good advice mate, mind i was getting jip with my shoulder after benching lots for the single lift comp, i didnt bench for coupla weeks, hit dbells n dips etc where i felt no pain and since starting back bench at turn of year ive worked up to a p.b fairly quicky with doubles only from the warm up. Going to try get reps going again now while pain free but know how to deal with it when it comes back, as im sure it will.


Ross_Harkins said:Remember I could not flat press for well over 5 months and had to find alternatives, I could not do dips or declines but was able to go heavy on inclines and overheads and came back several months later to do 10 kg less than my best comp lift without any flat training, you just need to experiment and find alternatives as the shoulder is complex and different angles will affect your injury in different ways.

I understood that it was my infraspinatus, if you can locate which part of the shoulder is injured you can research the movements that annoy it and those that don't, like marc said no point starting from scratch with lighter weight, the point is to avoid the movement and switch and keep it heavy and this will deffo work for you.


Thanks for the advice guys it is much appreciated. I am going to deload this coming week so I'll just take weights around the 100 kgs mark as they should be nice and easy. After that I will see how my shoulders feel and perhaps experiment with different volumes and exercises. I'm not convinced I have an injury as such it's just that my shoulders feel very fatigued and thus they seem to limit me a lot on my benching, particularly since I use a very wide grip normally. Hopefully things will feel better after the deload, if not as I say other options will need to be explored.
SuperSteel101Icon...16-01-2011 @ 17:31 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq
A video of yesterdays squats ...

175 x 5

WiegieboardIcon...16-01-2011 @ 19:26 
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Member 899, 11341 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Some serious weight flying around now man. Love the way you get guys that handsome to spot you.
SuperSteel101Icon...16-01-2011 @ 19:53 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq
Wiegieboard said:Some serious weight flying around now man. Love the way you get guys that handsome to spot you.


Cheers buddy. Gotta get the most photogenic guys out for the camera hahaha Grin
shanejerIcon...16-01-2011 @ 20:00 
Member 1307, 14110 posts
SQ 355, BP 240, DL 370
965.0 kgs @ 102kgs UnEq
must be good for 200
IrishMarcIcon...17-01-2011 @ 10:54 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 kgs @ 114kgs UnEq
Looks strong mate 210+ going this year no worries.
SuperSteel101Icon...17-01-2011 @ 13:59 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq
shanejer said:must be good for 200


IrishMarc said:Looks strong mate 210+ going this year no worries.


Cheers guys. I think I might have a pop at 210 at the comp in March if things are feeling good on the day.

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