Wednesday, January 24, 2007

01/24/07 ME Bench-Deload

RAWWWWW Bench Deload
135x5, 185x3, 225x3, 275x3, 315x3x3
Pin Press (Crazy Long Pause)315x5x3
Upper Back/Shoulders Complex
Pull Ups against Mini Bands
KB Front Swing
KB Side Swing
KB Rear Swing

After debating the RAW/Gear crap over on Powerlifting Watch, decided to do RAW Bench as my deload work, took 80% and stayed within Prilipins. All sets slow, controlled, and slightly painful on the shoulder.

Pin Presses were from around 3 board range, with a regular unracking of the bar, complete pause on the pins while staying tight, then pressing. This proved harder than anticipated and really activated the triceps. Good chit i tell ya!!!

Next up was a complex I made up on the fly. I saw the KB handles laying on the floor and felt guilty for not using them in so long. Also, figuring they can do nothing but help the shoulder shit-chee-a-shun, I loaded them with 33lbs and started swinging. I went from Pull-Ups against mini bands, to side,front,and rear KB swings. Quite painful by the end of it, but in a good way.

Well thats it for this portion of the deload week, am looking forward to getting back to regular ME next week.....until then, Keep it Dark, Keep it Heavy!!!!


Tig5165 said...

Glad to see you still going at is the shoulder????

Powerlifter1974 said...

Hey Tig,
The shoulder is still flaky, i end up tweaking it doing the most stupid crap, i.e wreslting with my son, lifting something light in an awkward way, etc....really pisses me off. But, you just gotta work through this stuff right?