[quote]csulli wrote:
Aw shit man. Are you gonna do some floor press or board press or deadbench or somethin to help power that sticking point? Seems like you’re right on the doorstep of the 400lb paused bench. I’d be itching to do another meet soon if I were you.[/quote]
If I had to guess, I think the band work might have actually hurt me. My bar path has been wonky ever since I started doing that.
Also, yes, I’ll absolutely be doing more board work. One of my big regrets about training was starting board work too late in the cycle, which then made me rush, and I neglected pausing with it because I wanted to get more weight. So my next peaking cycle will include 6-8 weeks of board work for sure.
I’m dying to do another meet soon, actually. Not sure it’s a good idea, but if I could find a bench only mid-summer I’d consider it. I appreciate the input, man.
Strapless Db Row
125x5, 130x6,7,7,8 (deadstop on last set)
Grip is dogshit, obvi.
Pullup
BWx10x4
Varying grips
Curl Machine
90x7,8,8
Haha, a little weak getting back into it. My old PL coach is having a garage meet on 4/28, and I think I’m gong to go ahead and do it. I didn’t feel overly fatigued after the meet, so I’ll let training for the next 10 days dictate what I do there. I would like to try that 560 DL again, though. I’m thinking 370/385/400 on bench, assuming I’m not shot from missing 400 twice. He follows USAPL rules, though, so it’ll be a little stricter.
Bench
275, 300x2, 315x2x4
Felt really good, was even rattling the weights at the top a little. Worked on form tweaks here; brought the bar down a lot slower and re-learned how to bench with heels on the ground (USAPL rules). I’m not sure my leg drive was even affected, and that’s been shit lately anyway. It did feel really stable, though, so I should get a placebo effect shot of confidence.
HS Decline
3PPSx10x3
Rear Delt Machine
120x10x5
Encouraging benching…should have a good shot at 400 at that meet. Need to try and acquire some ammonia caps if I can, though.
Bench
275, 300x2, 315x2x4
Felt really good, was even rattling the weights at the top a little. Worked on form tweaks here; brought the bar down a lot slower and re-learned how to bench with heels on the ground (USAPL rules). I’m not sure my leg drive was even affected, and that’s been shit lately anyway. It did feel really stable, though, so I should get a placebo effect shot of confidence.[/quote]
Ah that weight’s nothin for you.
Didn’t know that about the USAPL. Seems pretty odd. I alwayd bench with flat feet anyway though. Everyone says it gives you better leg drive and worse arch. You’ve got 400 in there somewhere lol.
Bench
275, 300x2, 315x2x4
Felt really good, was even rattling the weights at the top a little. Worked on form tweaks here; brought the bar down a lot slower and re-learned how to bench with heels on the ground (USAPL rules). I’m not sure my leg drive was even affected, and that’s been shit lately anyway. It did feel really stable, though, so I should get a placebo effect shot of confidence.[/quote]
Ah that weight’s nothin for you.
Didn’t know that about the USAPL. Seems pretty odd. I alwayd bench with flat feet anyway though. Everyone says it gives you better leg drive and worse arch. You’ve got 400 in there somewhere lol.[/quote]
Yea, it’s like USAPL wants to do everything they can to be pointlessly contrarian. They don’t allow thumbless grips, either.
I’d agree with what you said, though. I definitely felt my legs again, and I didn’t have a great arch to begin with, so I don’t think that will matter much. Thanks though. If I don’t get it this time I’m going to be royally pissed.
Just wanted to do something. My knee held up really well and I think my form was pretty good.
4/21
Box Squat
315, 335, 355, 365x2
Squat
225x3x2, 275x3, 275x5
No knee wraps.
Hack Squat
1PPSx8, 2x8, 3x8,10
Sled Push
x4x2
Knee felt amazing, relatively speaking. There was no pain on 365 (it was just hard), and that was the first time in 2 years I’ve been able to squat 275 to depth with no knee pain. Feeling really good about things right now. L-O-fucking-L at my current level of conditioning, though. I was dying after 2 rounds of sled pushes.
Bench
315, 340, 365x1, 1-board: 380, 400x1
All paused. Lockout seems a lot easier with a wide, heels down setup, but pop off the chest isn’t as good. At any rate, this wasn’t bad and I at least feel like I have a shot at 400 this weekend. Hope moving on Saturday doesn’t take too much out of me.
Aw nice. If you can get it off a 1-board you’re strong enough to get it in a meet. Interesting note: Eric Lilliebridge recently commented on how many of the best raw bench pressers use a flat footed setup, which he is now switching to, rather than the heels up setup popular amongst geared benchers. Sounds good to me.
[quote]csulli wrote:
Aw nice. If you can get it off a 1-board you’re strong enough to get it in a meet. Interesting note: Eric Lilliebridge recently commented on how many of the best raw bench pressers use a flat footed setup, which he is now switching to, rather than the heels up setup popular amongst geared benchers. Sounds good to me.[/quote]
tfw you hardly bench and when you do your feet are in the air
[quote]csulli wrote:
Aw nice. If you can get it off a 1-board you’re strong enough to get it in a meet. Interesting note: Eric Lilliebridge recently commented on how many of the best raw bench pressers use a flat footed setup, which he is now switching to, rather than the heels up setup popular amongst geared benchers. Sounds good to me.[/quote]
tfw you hardly bench and when you do your feet are in the air[/quote]
Haha hey that’s okay Quincy. You can be like Siamand.
385/540 at the garage meet on bench/DL. Missed 400/550 on last attempts. Maybe someday 400 will stop raping me tenderly. That was a DL PR of sorts, as I haven’t pulled that heavy without a knee wrap since surgery. I did move to a new house the day before, so I felt pretty good about how that meet went.
Felt really heavy on the first set, but was fine after. Slow negatives on everything.
5/3
Strapless DB Row
100x12x4
Shrug Machine
4PPSx10x4
Strapless, hold at top.
DB Strict Curl
30x10x4
NG Pulldown
180x10x4
Drug ass.
5/4
Squat
275x2, 295x2, 300x2,2,3
No knee pain, but couldn’t do more than 2 or 3 reps on any heavy set.
Leg Press
5PPSx6,8,10,10
Trying to force quad growth in my left knee with the heavier weights of 2 legs, but I have to be careful not to let my right leg take over. it was funny to see my left leg shake on such a baby weight, though.
Also, the first week of no caffeine was interesting, but not too bad. I only take 200 mg on training days anyway, but I figured it was worth it to go off entirely for 3-4 weeks.
Planned for 4 sets on row and 5 sets on DL, but again, I suck. Will increase volume next week.
5/9
Swiss bar Press
175x5x5
Easier on the shoulders than a regular standing press, but harder on the back because you have to lean back so far. Maybe neutral DB press next time?
Pec deck
235x12x4
+2 reps, +10 pounds on each set from last week. I like 4 sets better than 5, so this was how I got to ~50 reps.
Tri Bar Skullcrusher
115x11x4
Bent Lateral
30x12x4
Was able to increase the volume a little, and a few of the weights too.
Supinated Pulldown
195x10x4
Emphasis on contraction…so much harder this way.
DB Strict Curl
35x8x5
5/12
Squat
315x2,2,2,3
Leg Press
5PPSx10x5
Different gym, a little harder. Pointed my toes out slightly this time.
Reverse Hyper
70x10x4
As weak as this is, it represents a good jump in volume and weight. AND MY LEFT QUAD FINALLY GOT SORE!! Might try oly shoes again next week, but squat felt good.
5/13
Bench
280x6x5
Back to closed grip…just felt better.
DB Flat
100x10x4
Need to limit OH stuff, so flat it is.
Pressdown
140x12x4
OH Press
110x10x4
Bench felt a lot lighter this week.
Good progress so far. I’m adding weight or volume on every exercise of every workout. Gonna take a long time for my legs to even reach respectability.
DL (70%)
381x3x5
Added 2 sets from last time, got stronger as I went along.
Curl Machine
80x10x4
Added weight…volume next time.
One of the hardest back workouts I’ve ever done. You fucking bodybuilders, I swear. I’m doing well without caffeine, though, and stamina is definitely improving. It seems I’m recovered from the meet at this point.
Hang cleans for a few sets, Shrug machine work, curls, and prone Y’s. Again had to train at a different gym, and I was too sore to do the workout I had written up.
5/18
Squat
325x2,2,3,3
Added 10 pounds, added 1 rep overall (LOL). Used oly shoes…felt great. So glad I can get something out of these again.
Leg Press
5PPS+25x10x4
Gonna try to keep adding 25s or 45s until I can actually move some weight.
Reverse Hyper
90x10x4
Harder.
Would like to get all 4 sets at 3 reps next time, then start adding sets in the coming weeks.
Bench (70%)
280x7x5
Getting harder…8 is probably going to suck.
Db Flat
100x11x4
Tri Pressdown
85x12x4
OH Tri Rope
65x10x3
Fitness 19, so different weights on cable stuff. Did my best to add what felt like more weight.
5/22
BB Row
325x8x4
Will try for 4x10 next time.
Seated Row
180x12x4
Lat Pressdown
80x10x4
DL (70%+)
385x3x3
Back workout at Fitness 19…NEVER AGAIN. Their poverty bars/weights don’t do it for me. Went to 3 sets on DL since it was a slight increase in weight…and I’m a pussy.
