Goals & Gains Clangin' and Bangin'

Indominus Rex said:
Thats how I messed up my pec lol. I was feeling good after using a closer grip for over a year then tried to move it out an inch to get some more chest involvement. Felt good for like a month but for whatever reason it put more stress on the pec tendon which was weird to me because it was only a damn inch. Not wishing that on you or anything and everyone is different of course. Just older guys like us gotta be careful switching stuff up especially with sheiko since there is a ton of reps.
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I've read about your problems and maybe that's what has kept me on the narrower grip. I didn't even plan to try wide again. I was just under the bar for warm up sets and decided to try it. I was switching grips between sets yesterday and I felt much more stable with the wider grip. I'll probably continue to switch it up and work the wider grip in slowly. Won't hesitate to go back to narrow only if I notice any problems.
 
Poon Goon said:
I've read about your problems and maybe that's what has kept me on the narrower grip. I didn't even plan to try wide again. I was just under the bar for warm up sets and decided to try it. I was switching grips between sets yesterday and I felt much more stable with the wider grip. I'll probably continue to switch it up and work the wider grip in slowly. Won't hesitate to go back to narrow only if I notice any problems.
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Do you have long arms by chance? Seems people with longer arms feel stronger with a closer grip. My 14 year old has long monkey arms like me and benches narrow.
 
Indominus Rex said:
Do you have long arms by chance? Seems people with longer arms feel stronger with a closer grip. My 14 year old has long monkey arms like me and benches narrow.
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Not quite T-Rex, but my arms are probably on the shorter side. I'm hoping that can help me avoid the chest problems you've been having. My uneducated and probably dumb theory is that with my shorter arms my pec won't get as extreme of a stretch as you do with your longer arms.
 
Poon Goon said:
Not quite T-Rex, but my arms are probably on the shorter side. I'm hoping that can help me avoid the chest problems you've been having. My uneducated and probably dumb theory is that with my shorter arms my pec won't get as extreme of a stretch as you do with your longer arms.
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Yeah, I think you are right there. These stupid long arms stretch my pec too much I think.
 
8/16/23 #32 W4 D2

Squat
205x3
250x3x2
290x2x3

Bench
185x3
215x3x2
250x2x3

OHP
105x3
135x3
160x3
175x2
190x1
205x1
225x1 (PR)

Pretty happy to get two plates on the press. A couple of months ago that would have been my bodyweight, but I'm up to 230-235 right now. I haven't trained OHP in several months so I'm good with being able to add 10lbs to my PR.

That's the end of 29-32. I'll probably test my other lifts next week and then start on 37. Not sure where I'll go from there, If I feel good I may try 37-40-30. Don't know that I'm ready to move on to the 4 day per week stuff yet especially considering I have been busier with work lately.
 
Poon Goon said:
OHP
105x3
135x3
160x3
175x2
190x1
205x1
225x1 (PR)



That's the end of 29-32. I'll probably test my other lifts next week and then start on 37. Not sure where I'll go from there, If I feel good I may try 37-40-30. Don't know that I'm ready to move on to the 4 day per week stuff yet especially considering I have been busier with work lately.
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Congrats on the PR!

Some people run 37,39,40 after or most of the time do 37,30,32 then go back and do 29-32. Or just keep running 29-32.
 
Went to a Pantera/Metallica concert on Friday, turns out that was a bad move. Show wasn't great and I fucked up my vehicle driving home the next day. Also caught covid while I was there. I was going to do some testing this week and then start 37 next week. That's out the window now and I'll have to reassess. Might do a couple of weeks of 531 if this lingers before jumping back into Sheiko.
 
8/24/23

Squat
205x3
250x3
290x3x2
310x2x3

Bench
185x3
225x3
275x3
290x2
325x1
345x1
370x1 (recent best)
380x1 (rb)
390x1 (rb)

Still not 100% over covid, but I went in just wanting to do some work and see if I get deathly sore like the last time I came from covid. On bench I planned on just working up to 275 for a couple of sets. Very happy with 390 especially considering I lost 6lbs on Tuesday alone from being sick. All time PR and four plate bench are within reach now. Also a good example of why I need to stick to a program, if I don't I just keep adding weight like a jackass.
 
8/28/23 #37 W1 D1

Bench
195x5
235x4x2
275x3x2
290x3x5

Leg raise
5 sets of 10

Squat
215x5
260x5x2
300x5x5

T bar row
3 sets of 10

Bench
195x6
235x6x2
255x6x4

Back raise
155x5x3

Trap bar shrug
225x10x3

Single arm ext
3 sets of 12

Pinwheel curl
3 sets of 12

Could have sworn I posted this Monday
 
9/4/23 #37 W2 D1

Squat
215x5
260x4x2
300x3x2
345x2x5

Bench
195x5
235x4
275x3x2
315x2x6

Squat
235x3
285x3
325x3x4

Band pull apart
3 sets of 10

Back raise
155x5x3

Trap bar shrug
185x20
185x15
185x12

Dragon flag
1 set of 10

Pressdown
3 sets of 12

EZ curl
3 sets of 12
 
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