9/26/2008
Bench Press:
45X A Million
95X5
135X5
185X3
Added 3-Board:
235X5
250X5
265X7
Dumbbell Bench:
40X6
60X6
85X6
115X3
Arnold Press:
40X6
70X5 (Knew I wasn’t gonna get close to my Rest-Pause PR)
Incline Plate Raise:
25X10
45X10X3
Bitched with my training partner about people who max their bench with a 5’ Board ROM and then tell us their bench is within 20 pounds of ours even though their true max is probably 90 pounds away from ours…
Super-setted with
Bitching about how they think they’re hot shit because they THINK they can bench as much as us even though powerlifting is not their sport of focus, but in reality they know nothing about how to train and every cheat set of partial reps they do is essentially masturbation and it’s no wounder that their lifting doesn’t carry over to greater sports performance
Because who would expect a program made up of nothing but Bench Lockouts, no Squats, no Deads, no Chins, no Rows, no Cleans or High Pulls of any sort, God forbid any full range benching, just Lat Pulldowns and Bench Lockouts, how could that help ANYONE…
2 Sets of 4 Reps
Feel pretty good about 265X7 since last time I touched this weight on 3-Board I got 265X4.
I didn’t get as many reps with Dumbbell Bench because I’m using adjustable Olympic Dumbbells with 25 pound plates and double-collared spring collars. I wasn’t able to get into a good position with my shoulder blades pinched together.
But I still made a 10 pound PR! In retrospect this was actually a pretty good set for me since when I did 110s for 3 I was using legit, easily manageable dumbbells.
It’s hard since you can’t really rest the bells on your knees before you lay down. You have to rest the plates on your legs so you start in an awkward position. I KNOW! I’ll just rest the plates on the inside of my legs instead of the outside of my legs, so I’ll start with my legs in sort of a sumo position.
I’m pretty sure I fucked myself on Arnold Press since I’ve been going full bore on this lift every Friday since school began. That’s nearly 2 months. I haven’t really switched around my assistance exercises with any sort of planned exercises cycle in mind so I’m going to start doing that again.
I’ll keep the basic lifts the same. I’ll still be Deadlifting on Sunday, Benching on Monday, Chinning and Kroc Rowing on Tuesday, Squatting on Thursday, and doing Board Work on Friday.
The only lifts I will rotate will be the lifts that I plan on using rest-pause sets with. The rotation will help make sure that I am able to continue breaking Rest-Pause PRs.
This Picture is of the Incline Plate Raise. I’m just doing these as I would do Pushdowns or another easy exercise. You can click on it for a bigger version. Takes all the cheat out of the movement. I’ll be doing these and V-Bar Pushdowns every Monday and Friday for volume work.
In order to make sure I don’t get too overzealous, I’ll probably keep the weight the same forever, only add reps and sets, and only perform the exercises with my headphones off so I’m forced to listen to the shitty music they play in the gym which prevents me from getting to my angry place.
Lots of silly internet ranting tonight. I’ve been such the internet douche lately. I forget what I was wrong about a while ago on this site. I think my skepticism of the young, talented Nate Green was taken the wrong way.
But today I made an absolute fool of myself since I was under the impression that Ed Coan did no Calf Work but apparently he’s a big fan of heavy calf work. Looking back, it seems pretty obvious that heavy calf work would be important for such a deep squatter.
God I’m an idiot. But at least I bench to my chest, squat to a box, and have some level of integrity and desire for real strength gains unlike some of the clowns I talked to in the real world this week.
Now I understand the frustration people must feel when I talk with authority about lifting to people on this site bigger and stronger than me. It’s absurd, really. I’m sorry.
I’m deeply sorry.
