Prince Vegeta's legacy

[pingu]

Youre closegrip can be as good as youre regular bench, but still the lockout strength can be weak point, so its no harm in trowing in some of the exersize i wrote down

The shoulder problem can be two things, technique, or not a good balance in the shoulder (rear delt vs front delt).

So to fix, get a good arch in the bench, elbows in to the body, so on, and so on..
See this video for tips: http://www.youtube.com/watch?v=Dh3t6T-nqP0

If its the second:
Lots of rear delt movements...And some Rotator Cuff..
Band pullaparts, facepulls, Bent over laterals, seated db cleans, cuban press++

Some tips heh... Sorry for extra crappy english, im tired, sick, and have taken a couple beers... So concentration is not on top
:icon_ninja:

 

[_ROBERTiNHO_]

Lack of sleep and stress is worse than lack of food. But I'm sure you will overcome and redeem yourself at next session:gaysign:

 

[PrinceVegeta]

Hey guys....bad news

My shoulder is really bothering me again, my bad shoulder that is. As you all may know i have dislocated my left shoulder a staggering 6 times and it has never been the same. Again, it is really hurting a lot after any kind of pressing im doing, and i cant get my arms to go back in order to grab the bar for squatting.

In order to let it get better/heal, i will have to stop doing so my flat presses, shoulder BB presses and i can't do squats.

So im gonna do a 2x UB, LB split, while trying to recuperate. Going to do lots of cuf work, rear delt/upperback work.

Leg sessions of today

FSQ ATG
barx5
40kgx5
50kgx5
60kgx5
70kgx5
80kgx3
90kgx2
100kgx1
100kgx1

Leg press
200kgx12
250kgx12
290kgx12
330kgx10
360kgx10
390kgx8

Single leg press, foot real high to hit hamstring
100kgx10x4 sets

DSLD's
20kgx10x3 sets

Did unilateral calf presses while doing the unilateral leg press

Going to do UB on monday


FML!!

 

[Natzo]

you improved a lot in leg presses..

great session mate. 100kg on front sqauts it's really good.

keep it up bobcat!

 

[PrinceVegeta]

^^ lol thanx mate, but ive done 1000 lbs back in october when i was in the states, same machine here, so i know im not there yet again, dont worry! soon enough!

 

[_ROBERTiNHO_]

Impressive legpresses. What type are they?

 

[PrinceVegeta]

Impressive legpresses. What type are they?

It's a HammerStrength 45 degree sled leg press

Thanx for stopping by man!

 

[pingu]

Nice fsq session dude

i quote my self:

"Lots of rear delt movements...And some Rotator Cuff..
Band pullaparts, facepulls, Bent over laterals, seated db cleans, cuban press++"

Do this, stretch a lot, and youre shoulder will get good in no time

 

[Xiva]

Awesome round Vegeta, keep it up

 

[_ROBERTiNHO_]

It's a HammerStrength 45 degree sled leg press

Thanx for stopping by man!

Thanks Vegeta. Strong quads!

 

[Natzo]

^^ lol thanx mate, but ive done 1000 lbs back in october when i was in the states, same machine here, so i know im not there yet again, dont worry! soon enough!

1000lbs!!! that's huge improvement bro!!!

men, they must put something in your food in the states..damn!

 

[Bulkboy]

huge leg pressing! too bad u had to drop 5/3/1 again. hope ur shoulder gets better soon=)

 

[PrinceVegeta]

huge leg pressing! too bad u had to drop 5/3/1 again. hope ur shoulder gets better soon=)

thanx bulk, it is starting to feel better, just give it some time, let the rear delts grow bigger and stronger


Did a UB session yesterday

Wide grip cable rows
40kgx12 WU
67kgx10
77kgx10
87kgx8
97kgx8

Incline BB press( took a wider grip, so now its 1,5 times shoulder width, slowed down the reps so i can work more chest and less front delts
40kgx10
50kgx8
60kgx8
70kgx6
Those were real low effort sets, just feelin the movement
Working sets
80kgx5
90kgx3
90kgx3
100kgx1+1 forced, felt really good, no shoulder pain

Close grip pulldowns
67kgx10
77kgx8
87kgx6

Crossovers( just to pump up the chest)
12,5 kg each sidex10
15kgx10
17.5 kgx8, good pump

Side laterals
10kgx12
12kgx10
14kgx8
16kgx5, 6th one went half way

That was that, today im going to play Bball, might start playing for a team again

Tommorow is LB day, focus deads

 

[PrinceVegeta]

1000lbs!!! that's huge improvement bro!!!

men, they must put something in your food in the states..damn!

thanx man!! the food is filled with hormones lol, thing is that i did lots of leg presses there because it is a real good leg press machine, luckily the gym i go to now has the same one, the other leg press i used at the other gym was more a lever type leg press, much harder, there 200kg feel really heavy

 

[_ROBERTiNHO_]

Good effort at incline's!

 

[JoaoT]

Nice workouts man.

 

[El Freako]

Just a heads up... wide grip benching could be potentially much worse for your shoulder.

 

[PrinceVegeta]

^^ hey freako, its not wide grip, now its more like a normal x1.5 shoulder ratio bench, before i was going a narrower, and i started feeling it in the front part of my delt, thanx for the heads up

 

[PrinceVegeta]

Tuesday night i sprained my left ankle pretty bad, so resting till saturday and wont train legs for a week...sucks!!

 

[El Freako]

^Bugger dude. Heal up fast!