It’s been a tough week for me. My stepfather has been in the hospital and is not doing well, but doesn’t want visitors. So, I went to the gym and bought a 10 punch card.
Found out there’s another meet on the same day as the USAPL meet, this one’s put on by ADPF, and I hear several guys from the gym are going to be there. Even thopugh it’s all the way over in Lansing I may enter that one instead.
Here’s today’s training, wanted to get in another ME Bench workout.But started with some box squats.
Rear delt Flys
2x12x15s
DZ, We’ve got a lot of the hammer brand equipment at one of the gyms I use. I really like the Incline bench and the lat machines. Except for the lat machine I use them sparingly. Like a lot of non-cable machines I’ve found leverage plays a big part and you are limited to a certain path, e.g. the smith machine.
You’re workouts look great and after our snow “storm” yesterday I’ve gained a little empathy/sympathy for ya’ll up there.
[quote]hel320 wrote:
DZ, We’ve got a lot of the hammer brand equipment at one of the gyms I use. I really like the Incline bench and the lat machines. Except for the lat machine I use them sparingly. Like a lot of non-cable machines I’ve found leverage plays a big part and you are limited to a certain path, e.g. the smith machine.
You’re workouts look great and after our snow “storm” yesterday I’ve gained a little empathy/sympathy for ya’ll up there. [/quote]
I guess I’ll accept the “DUH” award for that huh? It was an incline bench. Our snow is actually melting away finally!
[quote]Colin Wilson wrote:
You still get the award for “Best Profile photo” That should be turned in to a poster with a caption across the bottom that says
“If it were Easy everyone would do it” or
“It’s the hard that makes it feel so good!”[/quote]
Colin, you’re funny as hell Bro! I appreciate your remarks. I wish we could train together just once. Kill them weights to some of that Disturbed you’re always training to. I’ve got The Sickness on my MP3.
Wasn’t sure about doing another ME day today after Saturday’s training, but I feel fine. Gotta keep it quick today though, I have a car in the shop ready to be picked up. Gotta get Momma her wheels back before I go to work.
Bench
2x15xbar
1x10x95
1x8x135
1x3x185
1x5x210(80%SRM)
1x6x210 This set was to have been 3 reps, but I’m feeling I could go for more, so there it is. Focused on a light touch and pause at the bottom, I think I did OK.
Everything seems to be coming really hard this week. Lots of stress last week, that’s probably it. My stepfather is doing better this week. Last weekend we thought we might loose him. MY stepsister and niece are coming into town this weeknd from Florida. That’ll be nice, they’re good people.
I found another meet I think I’ll enter rather than the one nearby. Owner of the gym says he’s got a couple guys training for it. But it’s all the way over in Lansing. A full meet, all divisions and weight classes, put on by the ADFPF on April 26th, same day as the other one done by USAPL. I really think I’ll enter the Lansing meet because I’ll know people there.
GPP today
1 1/2 mile run
6 sets of cinder block farmers
4 sets of one arm bucket farmers
50 minute workout
[quote]daddyzombie wrote:
Everything seems to be coming really hard this week. Lots of stress last week, that’s probably it. My stepfather is doing better this week. Last weekend we thought we might loose him. MY stepsister and niece are coming into town this weeknd from Florida. That’ll be nice, they’re good people.
I found another meet I think I’ll enter rather than the one nearby. Owner of the gym says he’s got a couple guys training for it. But it’s all the way over in Lansing. A full meet, all divisions and weight classes, put on by the ADFPF on April 26th, same day as the other one done by USAPL. I really think I’ll enter the Lansing meet because I’ll know people there.
[/quote]
Good news about your stepfather. Hope everything continues to improve.
It really helps going to a meet with some people you know the first time or two.
DZ, Are you using the same form for your light bench days as your heavy? Reason I ask. When I bench I have my shoulder blades as close together as I can and I pretty much have all my weight on them and very little on my butt. It’d be really hard for me to lift my head in this position. Of course, I don’t have much of a neck, either.
When I’m benching lighter I catch myself getting lazier, less arch, less shoulder blade contraction, more flat. It would be easier to lift my head, if I had a neck, in this position.
Did I make any sense trying to describe this?
[quote]hel320 wrote:
DZ, Are you using the same form for your light bench days as your heavy? Reason I ask. When I bench I have my shoulder blades as close together as I can and I pretty much have all my weight on them and very little on my butt. It’d be really hard for me to lift my head in this position. Of course, I don’t have much of a neck, either.
When I’m benching lighter I catch myself getting lazier, less arch, less shoulder blade contraction, more flat. It would be easier to lift my head, if I had a neck, in this position.
Did I make any sense trying to describe this?[/quote]
[quote]hel320 wrote:
DZ, Are you using the same form for your light bench days as your heavy? Reason I ask. When I bench I have my shoulder blades as close together as I can and I pretty much have all my weight on them and very little on my butt. It’d be really hard for me to lift my head in this position. Of course, I don’t have much of a neck, either.
When I’m benching lighter I catch myself getting lazier, less arch, less shoulder blade contraction, more flat. It would be easier to lift my head, if I had a neck, in this position.
Did I make any sense trying to describe this?[/quote]
Makes perfect sense, but as I think about more, I think it’s just a problem when I’m doing heavy close grip work. I’ll pay closer attention where everything is when I do ME bench work next week. But I was reading the rules and regulations of the ADFPF last night, and I think I caught myself raising my head off of the bench, and thought to myself, I’d get a red light for that. When I’m doing regular flat bench I try hard to concentrate on squeezing the shoulder blades together.
Tight, together and DOWN. Rotate you hips toward the bench after you take your arch. You should be trying to lay your nuts on the bench. Keep everything tight and pull the bar out of the hooks. Be careful not to rotate your shoulders out of the “together down” position when you take the bar out. If you are thinking pull it out instead of lift it out it helps allot.
Do lots of back assistance movements. Every big bencher I have ever met has a HUGE back. Look at Mike (Heavy), Mike the bear, Barry Jenkins all great benchers with huge backs.
Anyways it is definitely coming around for you Bro, that speed work does amazing things. I think I love this template so much because you can keep the same Meta template and switch up all the ME and assistance work. Never gets dull…
Thanks Colin!
Was at the gym this morning, and they’ve got an offer to pay for the entry fee of any member that attends the ADFPF meet in Lansing on April 26th and lifts. So, I anted up for a three month membership and will begin doing most of my training there for a while.
Today’s training
Week 5 ME Squats/Deads
On these day all I’ll do is squats and deads
I may not be able to post the rest of this week. I’ll try to get into the gym in the morning before I leave town. But, I’ve gotta drive to Kansas City tomorrow for a funeral. Have a Happy Easter guys, see ya when I get back.