CincyKiller45
Well-known member
Swanson52 said:
Get after it big boy. Wish my gym had a prowler. :sad:
Swanson-Cube Method to July Comp
- Thread starter Swanson52
- Start date
Get after it big boy. Wish my gym had a prowler. :sad:
Swanson52
Well-known member
I'm pretty lucky; when I moved here the gym was just starting to expand, so I was able to get in the owner's ear and suggest some stuff. I have my own prowler & tires to flip as well, just easier to hit it at the gym with cardio & hot tub.
I talked to him today, and he's thrilled to possibly host a PL comp, I'm building a DL platform for him, and we're picking out specialty bars.
Dude is a meathead at heart, and the manager is too so it's pretty good for me. Still haven't used the 250# DB yet though.
Swanson52
Well-known member
SSB & Swiss are first, but I agree. Texas Power Bar is badass.
CincyKiller45
Well-known member
Swanson52 said:I'm pretty lucky; when I moved here the gym was just starting to expand, so I was able to get in the owner's ear and suggest some stuff. I have my own prowler & tires to flip as well, just easier to hit it at the gym with cardio & hot tub.
I talked to him today, and he's thrilled to possibly host a PL comp, I'm building a DL platform for him, and we're picking out specialty bars.
Dude is a meathead at heart, and the manager is too so it's pretty good for me. Still haven't used the 250# DB yet though.
Yeah you're lucky. 250# DB? That's crazy. I'm thankful ours goes to 120#.
We don't have a platform, no specialty bars, one power rack, and my DA owner decided to take 1 of the 2 benches out of the place, so he could add in a rowing machine. Needless to say, I'd like to nut punch him. Also, 1/4 of the gym is comprised of a room full of mirrors, so the patrons can strap on mankini's and flex. It's beyond me why they don't cut that in half, add a platform and another power rack.
Only reason I stay is because the gym is literally one block away from my house and 90% of the people are dedicated and respectful. Well, the 3 Bengals cheerleaders don't hurt either.
/rant. I feel better now.
Torobestia
Well-known member
Texas power bar is magic. You can practically hyperextend from a standing position, no hands on the bar, and it'll still cling to your back.
But yeah, SSB > Texas bar if you don't have an SSB already.
Torobestia
Well-known member
Hope you've stocked Febreeze in your bathroom...
Swanson52
Well-known member
napalm
Well-known member
<----off to the surgeon to see which surgery I'm going to have first.
The choices are:
R labrum - this is a no brainer, already had the MRI.
L MCL - don't think it's detached, but it hurts every step I take
L torn brachialis - I think I screwed it up even more, could have damaged something else too.
Sucks to be me...
The choices are:
R labrum - this is a no brainer, already had the MRI.
L MCL - don't think it's detached, but it hurts every step I take
L torn brachialis - I think I screwed it up even more, could have damaged something else too.
Sucks to be me...
jimbuick
Legend
Jesus bro! Good luck man....
superbeast668
Well-known member
Labrums fun. Mines split in half and missing a chunk in the back. If you get the surgery let me know how it went. Best of luck either way
napalm
Well-known member
I've had two previous labral tears, they take longer to heal than cuff tears...
Waiting...
Swanson52
Well-known member
I hate the bench press, plain & simple. I'm so technically deficient, I can't font a groove, and I just plain SUCK at it.
Today was awful for my main lift. I just could NOT get tight, get comfortable, or generate leg drive. I finished pissed off and my assistance session was AWESOME...but there's no "assistance lift meet", now is there?
CUBE W3D2 H BENCH
Warm up (band stuff, cable stuff)
Bar, 135, 185, 225, 275 x some.
305x2x8
The weight never felt heavy, but you'll see I'm loose, I lose control of the weight a couple times, then I start flaring the elbows. Garbage, I'm embarrassed.
Invalid Link Removed
BW DIPS
BWx12x4
Add Sling Shot BWx20~~~~upper back on FYAH!
CG BB ROWS (one end, I put a set in the vid so ppl know what I mean)
2px20
3px12
4px10x2
5px8
SS w/
FACE PULLS
Something x12x4
BW PULL UPS (palms facing)
BWx8x3
DB INCLINE
115x10x4
Shoulder really started to hurt here so I shut it down.
Today was awful for my main lift. I just could NOT get tight, get comfortable, or generate leg drive. I finished pissed off and my assistance session was AWESOME...but there's no "assistance lift meet", now is there?
CUBE W3D2 H BENCH
Warm up (band stuff, cable stuff)
Bar, 135, 185, 225, 275 x some.
305x2x8
The weight never felt heavy, but you'll see I'm loose, I lose control of the weight a couple times, then I start flaring the elbows. Garbage, I'm embarrassed.
Invalid Link Removed
BW DIPS
BWx12x4
Add Sling Shot BWx20~~~~upper back on FYAH!
CG BB ROWS (one end, I put a set in the vid so ppl know what I mean)
2px20
3px12
4px10x2
5px8
SS w/
FACE PULLS
Something x12x4
BW PULL UPS (palms facing)
BWx8x3
DB INCLINE
115x10x4
Shoulder really started to hurt here so I shut it down.
AZMIDLYF
Legend
I noticed that your foot placement changed dramatically from the begining benches to the last. I like the wider placement in the last sets. Try keeping them wide like that but pulling them back slightly. Before the bar gets pulled out, you need to flex the sh!t out of your glutes/quads and lats. Just tighten everything up before you even pull the bar out and see where your feet work the best to achieve this tightness.
The T-bar rows need to be done with a flatter back angle. You are shruggging the weight more than anything. The weight will probably need to drop to get the better back angle though. :nervous:
The T-bar rows need to be done with a flatter back angle. You are shruggging the weight more than anything. The weight will probably need to drop to get the better back angle though. :nervous:
Swanson52
Well-known member
When I saw you were the most recent post, I said (out loud) "****...here it comes". 
You're right, I changed which was probably dumb. However, I get ZERO leg drive with my legs back, but I stay TIGHT. Feet out, I get more leg drive but I lose arch & tightness. I've got to learn how to drive through the heels but stay tight...and keep my ass on the bench.
I appreciate it man, you always come with the good stuff. :thumbsup:
You're right, I changed which was probably dumb. However, I get ZERO leg drive with my legs back, but I stay TIGHT. Feet out, I get more leg drive but I lose arch & tightness. I've got to learn how to drive through the heels but stay tight...and keep my ass on the bench.
I appreciate it man, you always come with the good stuff. :thumbsup:
Swanson52
Well-known member
I texted my wife that verbatim. **** the bench press.
napalm
Well-known member
Ok, this is what the surgeon said - he's the tigers ortho guy, so I listen to what he has to say:
First up: right labral repair. Scheduled for sept 7, I wanna get a little golf in.
He's having a guy who specializes in non surgical ortho stuff do an ultrasound guided steroid injection of the torn brachialis. There's no surgery that's gonna fix it. Even if it was detached, he said there's no success re-attaching brachialis.
We're just gonna sit on the MCL for now..
Yay me..
First up: right labral repair. Scheduled for sept 7, I wanna get a little golf in.
He's having a guy who specializes in non surgical ortho stuff do an ultrasound guided steroid injection of the torn brachialis. There's no surgery that's gonna fix it. Even if it was detached, he said there's no success re-attaching brachialis.
We're just gonna sit on the MCL for now..
Yay me..
Swanson52
Well-known member
Dude, WTF?!
We're bout to have to put you out to pasture. You're stuck wearing a fedora, playing golf & drinking beer. Now that I say it...sounds pretty sweet.
Swanson52
Well-known member
jimbuick
Legend
So that's what the cube is all about....
Swanson52
Well-known member
jimbuick
Legend
Says the guy talking about his father/son fantasy.
Swanson52
Well-known member
MMMMM...buttpussay.
Swanson52
Well-known member
I'm chortling.
AZMIDLYF
Legend
Is this sharting in shorts??
Swanson52
Well-known member
Only if you're Mexican. Chorts. Choose.
It's cool, no racist, wife is Mexican. I'm Jewish so I don't even buy shorts. Pants cost the same, and I can reuse the cut off material.
napalm
Well-known member
Today is my Friday, and mrs napalm and I are going to Vegas Sunday. I've already checked out...
superbeast668
Well-known member
I haven't done anything at work for the last 2 almost 3 weeks except stare at ms outlook. Glad I'm not the only slack ass here
napalm
Well-known member
I'm lazy, I don't work anymore.
fyp
Sean1332
Legend
I'm retired, I don't work anymore.
*******...I have 13 more years to retire..
you suck
sounds like you work for the government too!
I bet Jim is walking around with all his E-3s picking up trash and re-cleaning everything
Swanson52
Well-known member
I'm lazy as shyt, and I'm cool with it.
Was an I&E Tech for a pipeline company, we got bought out in march. They had to both buy out our pension and do a structured settlement based on some wage/years of service formula.
So fawk it, I'm not gonna work for a few months. Maybe years, who knows.
superbeast668
Well-known member
Used to work for the govt. now I just sleep at a desk. I hated picking up cigarette butts and mopping the floors seven times a day as like the only e2 in our squadron
I'm lazy as shyt, and I'm cool with it.
Was an I&E Tech for a pipeline company, we got bought out in march. They had to both buy out our pension and do a structured settlement based on some wage/years of service formula.
So fawk it, I'm not gonna work for a few months. Maybe years, who knows.
Super jealous right now