It's Only Metal - Jim's Log

[Jim Slade]

Friday 28/08/09
Dumbell Shoulder Press
80lb/10/10
95/10
105/8
120/6/6/6
Press Behind Neck
132/10/10
154/8/8
176/5/5
Face Pull
50lb/15/15/12/10/10
Rope Upright Row
100lb/10/10/10/8/8

All felt ok, I'd had a bit of tightness around the shoulder for a couple of weeks, so I plan to do mre dumbell work on shoulders/chest to work the stabalizer muscles/tendons. The fairly heavy dumbells didn't give me any pain, so far so good.

[Jim Slade]

Bit of a break in the plan again due to work commitments - oh well!

Monday 07/09/09

Press
220 /3/3/3/3/3/3/3/3
Dumbell Shoulder Press
70s/8/8/8
95s/6/6/6
Single Arm Rear Delt Fly
50s/10/10/10/10/10
Face Pulls
50kg Stack /15/12/10/8/10

Tuesday 08/09/09

Halting Deadlift (top down)
135/10
242/10
330/10
418/5
506/2
601/1/1
Chins
5/5/5/5/5
Dumbell Rows
120s/10/10/10/10/10

Halting deadlift was interesting today, I think I identified a real weak point in my technique. At 418 on the first rep I noticed that I'd sat too far back into the lift, so my spine was more vertical than it should have been. The effect was a wobble in the lift with the bar at about mid thigh, luckily with this light weight I caught myself and no damage done. I think this is something that I occasionally do with out thinking and with a big weight it's probably whats fu@ked my back up in the past. Something to work on anyway.

[Jim Slade]

Wednesday 09/09/09
Kettlebell Swing as warm up
100 (16kg KB)

Squat
135/5
220/5
242/5
264/5
315/5
Singles
506/1/1/1/1/1
Dips
10/10/10/10/10/10/10
Machine Curls
bunch of reps - done (say in the voice of Arnie) for the the pump...
felt tired today, mostly due to going out last night on the lash. Squats felt ok once I got going and the dips felt very easy, which is unusual as I've not being doing them lately.

[Mouse]

Impessive squat singles there Jim - well - impressive WO in all.

[pagangoddess]

Sweet squat numbers Jim.

So what exactly are halting deadlifts?

[Jim Slade]

My take on halting deadlift:
load the bar up on the rack so it sits at lockout height, you'll need to do this outside the rack unless you're using a gun rack type like me. Grip the bar and lift off the pins, you're now at lockout position of a regular DL. From here lower the bar to just below the knee, then pull back to lockout - thats one rep.
The other way I do them is to pull from the floor to just above the knee stopping there - one rep.
This is a killer though the next day, it really causes soreness that takes you back to your first workouts.

The idea is to work my weak point which is just above the knee to lockout, due I think, to not keeping my spine braced against the load properly and not using my upper back properly.

[pagangoddess]

I see. It's similar to rack lockouts for the bench or other similiar techniques to work the weak points of the lift.

Hubby has been doing rack lockouts. The SOB did 370 lbs yesterday. Then he inclined 295 lbs. I thought it was funny he was doing it until I read about how effective they can be.

[rere]

nice analysis on haltings, be sure to include them in the future.

[Jim Slade]

Thursday 10/09/09

Incline Bench
135/10
220/10
315/3/3/3/3/3
Incline Dumbell Fly
50's/10
60's/10
70's/10
80's/8/8/8/8

Left the gym with a pain in the left delt, it looks like the old shoulder problem is coming back. I seem to have more problems the closer to flat I go on the bench, so the wise thing might be to incline at 60 degrees or so rather than 30.

[Jim Slade]

Monday 14/09/09

Press Behind Neck
135/10/10/10
220/3/3/3/3/3
Face Pull
5 sets 10
Rope Upright Rows
5 sets 10

Shoulder was giving me trouble all weekend, this problem seems to keep coming back whenever I bench anywhere near my max weights. I'm seriously thinking of stopping benching for good. I get more from the press anyway, and it doesn't f@ck my shoulders up for weeks at a time. You can't expect to throw heavy weights around for twenty years without getting hurt though I suppose.
Just feeling a bit sorry for myself. Moan over.

[FatGuyNoMore]

found this while i was out and a bout... had a second and thought of you...

http://www.theworldsstrongestman.com/pr ... 13&catID=5

[Jim Slade]

found this while i was out and a bout... had a second and thought of you...

http://www.theworldsstrongestman.com/pr ... 13&catID=5

Nice t-shirt, I might have to test their international shipping.

[Jim Slade]

I've not posted any training for a while as I've been struggling with an injured shoulder and I've been experimenting with what agrivates it the least. I had a final try at benching and tore something badly enough to see heavy bruising in the front delt along with plenty of pain. So after a couple of weeks of messing about in the gym I settled on a modified version of Bill Stars 10/5/3 over 14 days and leaving out the 5's. I've followed the 10/5/3 program in the past and enjoyed the training, the key I think is to train it over 10 to 14 days rather than the traditional 7, which seems to allow for longer progression before stalls.
One the day which should program for the 5s I'm substituting in either Cleans or deadlift asssitance along with upper back work like heavy T-bar or some sort of heavy row. I'm not going to bench anymore this year either, just press but I can still dip without discomfort so weighted dips are in.
Program looks like:
Day One:
Press
DB press
Face Pull

Day Two:
Squat
5sets of 10 reps (adding weight on last set of 10 until stalled)
Weighted Dips
core work

Day Three:
Clean/Halting Dead/Stiffleged (either/or)
Rows
Chinups

Day Four:
Squat
5 sets of 3 reps (adding as per day two)
Days five/six/seven -Rest

Day Eight:
As day One

Day Nine:
Deadlift
5 sets of 10
Weighted Dips
Core work

Day Ten:
As day three

Day 11
Deadlift
5 sets of 3
Weighted Dips
Core work
Days 12/13/14 - rest

then repeat.

[rere]

Hope it works out for you Jim Slade. Good luck with the program.


Peace.

[atypical1]

Bummer about the injury. I'm surprised that dips don't hurt it at all but that's definitely a good thing. You can get super development through dips and press so I'd imagine that you won't miss your bench that much.

james