I tried maxing out on bench on tuesday, knowing that I had just maxed on incline on friday, and had virtually no sleep. I went for 295, and failed about halfway up. I dont blame it on the those things though. I just dont think im strong enough to do it yet.
So, if this wrestling thing does or doesnt work out, I will still be lifting. Im gonna run 4 more cycles of 5/3/1 and test, hopefully going for 405/300/450. So, for the next 4 months I will be doing as follows:
Monday:
Squat 5/3/1
BBB
Tuesday:
Bench 5/3/1
2- board, reps for this will correspond to the reps on what day it will be. Week 3, 3 reps on flat bench, work up to 3 reps on 2-board
assisted pullups
Thursday:
DL 5/3/1
BBB
Friday:
MP 5/3/1
BB front raise
DB row
This is what I WILL stick with for these 4 cycles. No changing shit around. I think I can get these weights. I think if im fresh I could get a 290 bench for sure. So that only leaves me 4 months to add 10 pounds to my bench.
No matter how close or how far I am away from these numbers I will get them. Im sure of that.
My groins feelin pretty good, I did some squats w/ the bar last night for a few sets of 10, and didnt feel any aggrivation. Thank sweet sweet baby jesus im done with this deload (and that my groin is better).
[quote]mrodock wrote:
Fingers crossed for the groin. Error on the side of a slightly narrower stance. You could throw some face pulls into squat day. [/quote]
[quote]BlackLabel wrote:
mrodock wrote:
Fingers crossed for the groin. Error on the side of a slightly narrower stance. You could throw some face pulls into squat day.
Hmm, why do you suggest face pulls?[/quote]
I don’t think 1 upper back exercise a week is enough, especially for someone that has shoulder issues in the past. I think face pulls are a really good shoulder prehab exercise. If you pull the rope apart it also hits your rotator cuff pretty hard.
One completely unrelated point. When I was watching your bench video a couple of weeks ago, I noticed you tuck your elbows on the descent and then VERY early in the ascent you lose the tuck. I’d have a good bencher take a closer look but I think you are losing strength with that technique. Also, watch a bunch of videos of good raw benchers and compare their elbow positions to your own.
[quote]mrodock wrote:
BlackLabel wrote:
mrodock wrote:
Fingers crossed for the groin. Error on the side of a slightly narrower stance. You could throw some face pulls into squat day.
Hmm, why do you suggest face pulls?
I don’t think 1 upper back exercise a week is enough, especially for someone that has shoulder issues in the past. I think face pulls are a really good shoulder prehab exercise. If you pull the rope apart it also hits your rotator cuff pretty hard.
One completely unrelated point. When I was watching your bench video a couple of weeks ago, I noticed you tuck your elbows on the descent and then VERY early in the ascent you lose the tuck. I’d have a good bencher take a closer look but I think you are losing strength with that technique. Also, watch a bunch of videos of good raw benchers and compare their elbow positions to your own.
[/quote]
Im going to do some assisted pullups on tuesday, you dont think thatll be enough with the DB rows on friday?
And ill have to ask Modi or Meat, but you might be right. That’s the way ive always benched, so I never thought there was anything wrong with it.
[quote]BlackLabel wrote:
mrodock wrote:
BlackLabel wrote:
mrodock wrote:
Fingers crossed for the groin. Error on the side of a slightly narrower stance. You could throw some face pulls into squat day.
Hmm, why do you suggest face pulls?
I don’t think 1 upper back exercise a week is enough, especially for someone that has shoulder issues in the past. I think face pulls are a really good shoulder prehab exercise. If you pull the rope apart it also hits your rotator cuff pretty hard.
One completely unrelated point. When I was watching your bench video a couple of weeks ago, I noticed you tuck your elbows on the descent and then VERY early in the ascent you lose the tuck. I’d have a good bencher take a closer look but I think you are losing strength with that technique. Also, watch a bunch of videos of good raw benchers and compare their elbow positions to your own.
Im going to do some assisted pullups on tuesday, you dont think thatll be enough with the DB rows on friday?
And ill have to ask Modi or Meat, but you might be right. That’s the way ive always benched, so I never thought there was anything wrong with it.[/quote]
Yeah, assisted pull-ups and DB rows should be good.
Squat:
135x2x8
185x5
belt
225x1
265x5
wraps
290x5
315x6
Well, I wasnt to suprised that I could only get 6 with wraps. Ive gotten 315 7 times without them, but coming off this groin injury and not squatting for almost a month really showed. Plus it was 2 a.m. and I was pretty tired
But the groin felt good, no problems! I didnt wanna risk injuring it again, so I skipped the BBB assistance today.
Pretty good workout today, bench reps moved slow today, but I got 11! Im thinking if I have around 13 reps I should be good for a 300 bench, any thoughts on that?
(purple band)
Pretty good workout today, bench reps moved slow today, but I got 11! Im thinking if I have around 13 reps I should be good for a 300 bench, any thoughts on that?
(purple band)[/quote]
That sounds right, i think 12 would put you at 300. when i was at 13 for 225 i was at 305/310.
Nice lifting, keep it up
Pretty good workout today, bench reps moved slow today, but I got 11! Im thinking if I have around 13 reps I should be good for a 300 bench, any thoughts on that?
(purple band)[/quote]
Do you respond well to reps? I find that reps don’t correlate to max strength for me. I could probably do 6 at 225… However I’m at a 280 right now.
Also you said you weren’t far off from 295 Incline bench? If that’s the case you will not be far at all
Pretty good workout today, bench reps moved slow today, but I got 11! Im thinking if I have around 13 reps I should be good for a 300 bench, any thoughts on that?
(purple band)
Do you respond well to reps? I find that reps don’t correlate to max strength for me. I could probably do 6 at 225… However I’m at a 280 right now.
Also you said you weren’t far off from 295 Incline bench? If that’s the case you will not be far at all [/quote]
When I was doing 6 reps w/ 225 I was doing maybe a 265 bench. 5/3/1 has definitly made me stronger rep wise. But I still dont think im far off from 300.
And no, nowhere near it, lol. I got 245 a few weeks ago.
[quote]BlackLabel wrote:
When I was doing 6 reps w/ 225 I was doing maybe a 265 bench. 5/3/1 has definitly made me stronger rep wise. But I still dont think im far off from 300.
And no, nowhere near it, lol. I got 245 a few weeks ago.[/quote]
Lol I’m confused. At the top of the page you said you got 295 incline half way up. To me that is close as hell. Also on an incline, if that is the case you should be very close to 300. I can’t fucking do shit for incline work
What is your max work right now with bench if I did read that wrong.
