Stinn's Workout Blog

Archive for September, 2006

Squats w/belt+wraps: 1@495/224.5, 3@545/247.2, 3@565/256.3, 3@585/265.4
Good Mornings: 8@225/102.1, 245/111.1, 265/120.2
Lunges: 10@154.3/70, 176.4/80, 187.4/85
Seated Cable Crunch: 3×30@120/54.4

Well I figured coming into this workout I wasn’t going to get my top set that was supposed to be 580. I used metal all black wraps for the first set and they just stopped me dead and didn’t offer alot of “spring.” I change to titan titaniums for the next two sets and they were much better, they let me get depth and “bounce” out of the bottom better. I wonder if the knee wraps were partly responsible for my trouble getting depth last week with the suit. I think they could be a good wrap for your third when you are going all out but as an opener I don’t know if they restrict depth too much.

Bench w/50 Katana SS: 2@450/204.1 2,1 board, 1@465/210.9 1″ off chest, 1@475/215.5
Speed Bench(straight weight): 9×3@205/93
External Rotations: 3×15 w/ mini band
Supraspinatus Raise: 3×10 w/ mini band
Band Pull Aparts: 4 w/ doubled mini band, 10 w/ choked monster mini, 15 w/ choked monster mini
Face Pulls: 10@80,90,100,110

Well my bench with the katana went better than last time but not by much. The 450 to the 2board then 1board was rough holding the weight while they pulled a board off, I don’t think I’ve ever done a double in a shirt, or at least I haven’t in a long time. I figured 465 would get there but at 1″ off the chest it just stopped, I figured I could waste alot of energy fighting it down but I decided to just push it up…it was an easy push. The 475 was the same deal, it took alot of work to touch but because I had to bring it so low to touch it was a much harder push. I think this shirt is too small right now, I can’t get it up far enough in the arms to pull the shoulders back enough which is where I feel it stopping me. I think I might order a 52 or I might try a 52 Rage X.
Lots of rotator and rear delt work finished off the shoulders. The band pull apart with a doubled mini band was super hard, after four my rear delts were burning. So i switch to a monster mini choked up so I could actually get some reps in.

Deadlift: 5@396.8/180, 5@418.9/190, 5@440.9/200, 5@463/210, 5@485/220
Front Squats: 10@205/93, 10@225/102.1
Lat Pulldown: 2×10@135/61.2, 10@147/66.7
Standing Cable Crunch: 10@110/49.9, 10@122/55.3, 10@110/49.9

Deadlifts were better this week, my top set of 485/220 was easier than last week’s top set. This is also the last week for 5×5 which I’m happy for except instead of 5×5 it goes to 3×10…which seems like some sort of cruel joke.

CGB: 5@275/124.7, 2×5@295/133.8
2board CGB: 3@335/152, 3@345/156.5, 2@350/158.8
Shoulder Rehab

My right shoulder continues to plague me, I’m doing everything I can to try and isolate and fix the issue or at least minimize the impact to my training.

HB Squats: 8@385/174.6, 8@405/183.7, 8@425/192.8
SLDL: 2×10@335/152
Pull Throughs: 3×10 w/ green band

My right shoulder is bugging me much like my left one did back in January so hopefully I’ll be able to use what I’ve learned to stop it from getting much worse. The shoulder made me skip good mornings and do the pull throughs instead. This is the last week of 8s for squats and for that I am quite grateful. It’s like a birthday present…on my birthday .