285x1 explosive bench press 290-couldn’t get it more than an inch or two off chest
275x2x1
245x2x1
185x2x5 cgbp
8,6,4 bw chins
15lbside raises vertical band pull-aparts horizontal band pull-aparts
biceps and triceps pumping
With less dicking around, adding wrist wraps, and using some ammonia caps, I think I can get 300 next workout
Bench Weaknesses
*bar was stalling couple in. off chest (when my upper arm is parallel to the floor)
*need to be more aggressive when pulling bar to lower sternum
*of course, heavy tricep work after ME work and a little off the chest work
-medium grip bp
-JM press (heavy)
-rack shoulder press, don’t go too heavy… maybe 5x5, leave 2 in the tank even on last set (set pins to couple inches below where arms are parallel to floor)
and for DE days supp. work
-8-12 rep/set db press
-8-12 rep/set neutral grip db press
-8-12 rep/set 1 arm bb press
*work on lower mid-point, not the upper mid-point
*get shoulders healthier
-one arm bb press
-band pull aparts (vert. and horiz.)
-start adding delt raises
-triset the above (not 1 arm bb press)
*use horizontal and vertical pulling
*ME lifts need to hit bottom of stroke and lower midpoint
-medium grip 4-alligator count pause floor press (no accomadating resistance)
-1 count cgbp
-wide grip chain bench
-medium grip 2-alligator count pause 1 board bench
*more speed work with bands (rather than chains)
*as hinted above, more full range pressing
I am 185-190lb atm
Wednesday ME bench
comp grip bench press 275xbarely miss a couple inches off my chest
one board 245x3x1
lat pull down 3x10
close grip cable pull 3x10
face pull 5x10
db shoulder duet (front side raises) 3x10
biceps triceps pumping superset little rest 3x12 each
felt flat with no pop and snap at all:
-I lost weight too fast this week, need to refeed
-area around elbow (joint and muscle) still felt weak from the 2 night 32mile canoe trip
*need to start doing triceps band pushdowns every other day, work up to 6 days/week
*be more aggressive when using smelling salts
Thursday DE legs
light band box squat 8x2
light band through belt DL 6x1
machine leg curl 4x12
one leg leg press 3x12/side
standing abs
How are you liking WSBB?
[quote]trav123456 wrote:
How are you liking WSBB?[/quote]
It’s a lot of fun for me because of the ME lifting and the variety involved too. It’s also done wonders for my squat. I’m a little disappointed with my bench, but I think that has more to do with shoulder issues than the program for me.
I think the longer your on the program, the more you get out of it because you learn exactly what your sticking points are and how to work through them as you go along.
I tried 5/3/1 for a while, but the volume didn’t translate to max lifting for me and it was boring me to tears lol.
[quote]Fletch1986 wrote:
[quote]trav123456 wrote:
How are you liking WSBB?[/quote]
It’s a lot of fun for me because of the ME lifting and the variety involved too. It’s also done wonders for my squat. I’m a little disappointed with my bench, but I think that has more to do with shoulder issues than the program for me.
I think the longer your on the program, the more you get out of it because you learn exactly what your sticking points are and how to work through them as you go along.
I tried 5/3/1 for a while, but the volume didn’t translate to max lifting for me and it was boring me to tears lol. [/quote]
Yeah I always seem to gravitate towards less aggressive approaches, but I’ve always thought the conjugate system makes sense. Right now I’m doing the Juggernaut program that is similar to 531 (build up intensity over three weeks then deload).
What’s your shoulder issue?
Supraspinitus impingement of my right shoulder (doctor diagnosed and ‘bro’ confirmed). First time it was aggravated was from a set of powercleans a couple or so years ago. I should’ve had better wrist and shoulder flexibility before trying that kind of weight, but I wasn’t too particular on form at the time, though now I see the error of my way.
Sunday (ME legs)
free squat 335 50lb chain (got a tiny spot that probably wasn’t necessary, upper back was starting to cave)
LB GM 225x3x5 245x2x5
n-ghr 3x5 w/ light band assistance
standing abs
Felt a little flat probably b/c I’m coming off from a stomach bug. Hoping for maybe even more than 345 bar weight next time.
[quote]Fletch1986 wrote:
Supraspinitus impingement of my right shoulder (doctor diagnosed and ‘bro’ confirmed). First time it was aggravated was from a set of powercleans a couple or so years ago. I should’ve had better wrist and shoulder flexibility before trying that kind of weight, but I wasn’t too particular on form at the time, though now I see the error of my way. [/quote]
ah yeah that sucks man, I’ve got a slight RC problem that I’ve never diagnosed. The only time it’s bothered me is when I try to OHP after another heavy press so it’s not too bad.
Anyways lots of good work in here, I’ll make sure to stop by more often.
Start doing pre/re-hab shoulder movements every day along with stretching mobility, and tennis ball work. Start with one set 2 exercises. Add another every week or so. Use the dowl rod and bands for this.
Wednesday
245xbig fail medium grip 2 second pause floor press
205x1x2
185x2x3
shoulder pin press 115x3x5 105x1x5 95x1x5
3x10 lat pull down w/ pause on bottom of movement
3x10 supersetted w/ pull down w/ pause
db raise triset 3x10
band pull apart horizontal and vertical 3x10
Thursday (DE day)
8x2 light band dynamic 185 box squat (don’t get lazy so focus on sitting on box longer)
6x1 light band through belt 275 dynamic DL
4x15 light band leg curls
4x10 light band back extensions
6x15 standing abs
Sunday (ME lower)
315 50lb chainsx1 355 cxmiss (lost it 4in out of the hole, hip flexor was feeling iffy)
245 3x5 GM (focus on keeping the weight on my heels)
3x5 n-ghr
3x10 light band back extension (try holding the contraction at the top next time)
3x10 standing no support abs narrow, medium, and wide stance
Tuesday (ME upper)
mini band vert and horiz pull aparts
floor press 225x3 2 sec pause
205x2x3
standing pin press 6x5 shortish rest 95lb
3 second bottom pause lat pull down supersetted w/ cable row (pause on both)
5x10 light band face pull (keep upper arms parallel to the floor)
2x8 db raise triset
plate around the world 2x12 circles
light band push downs
hammer curls
Wednesday (Recovery) all w/ mini bands
dowel rod band standing presses 2ishx10ish
face pull 3x15
camping chair overhead driving 2x20
camping chair driving 1x20
1x10 external rotations
3x10 stand on w/ alt. leg cuban snatch
lots of 20-30 rep push down variations
2x20 shoulder dislocates (dowel rod)
2x20 vert and horiz. pull aparts
2x10 fatman pullups
several shoulder stretches
All spread throughout the day
Friday (DE bench)
115 minis 9x3 paused last 3 wg
60x4x8 db press
9x5 horizontal cable row
5x10 light band face pulls
pull over to triceps extension no rear support 3x10
Sunday (ME leg)
aerobics platform (~4in) deficit pull 50lb chains
365x1, 405xmiss at the knees, 385x1 tons of strain going up thigh
275x4x5 kneeling squat
6x3 bosu ball nordic hamstring curl
4x8 light band back extensions w/ pause every other rep
3x8 kneeling abs
Tuesday (ME bench)
1 board 2count pause
225x1 255x1 275xmiss barely at the midpoint of a full stroke, triceps wore out
225x2x3
JM press 135x4x5
band resisted lat pull down seated narrow neutral grip row 3x10/each
5x10 light band face pulls
around the head plate circles 35x3x12
iron mans 8x3x45sec
Sunday (ME legs)
aerobics platform def. pull 50lb chain
365x1, 405x1
345x3x1
95x5x5 overhead squat
5x6 bosu ball n-ghr
5x10 back extensions
Tuesday (ME upper)
1 board 2count pause press
255x1 easy 275xalmost got a tiny assist when the bar slipped off the ‘platform-lats/shoulders’ and sunk half an inch then I found my groove again and exploded it back up. I didn’t grease the groove well enough on warm-ups
245x2x1
255x3x1
Comp press 5 sec negative 315
neutral to pronated slight incline db press 50x2x12 close to failure each set
supinated pull down 125x3x10 supersetted w/
medium grip neutral cable row 3x10 plus short pause at chest
delt triad: HS wannabe delt raises, front raises, supinated pull aparts w/ mini-band (stand on band, get band close to elbow and raise arm to side, standing on band grip band and raise forward, as it says) 3x15ish
arm superset: wide grip curl w/ light band, ‘doubled’ mini-band push downs, 3x15ish
2 ‘slow’ speed days
Thursday (DE leg)
185x8x2 50lb chains- last 2 sets: 1 slow in bottom and slight gm, other was just slow in first half
several overhead squat triples 115x?x3
several 5’s of b-ball n-ghr’s
100x3x12 cable pull throughs
5x5 20lb db overhead decline situp
Friday (DE upper)
115x9x3 first 3 (cg) were slow a little above midpoint), some of the reps were slow and others fast all around
135x2x10 135x1x10 pendlay rows
pronated wg cable pull downs supersetted with slow tempo supinated cable rows 2x10, 2x10
3x15 neutral to supinated cable face pulls
quarterx3x15/side drivers
35x2x15/side overhead drivers
1x20 neutral to supinated band pull apart