CT,
you spoke of the story of how you prepared for the sghp the 396lbs for the video.
Would you mind running that by us again?
I would like to give a run at Bench, and/or Squat by the end of the year.
[quote]domcib wrote:
CT,
you spoke of the story of how you prepared for the sghp the 396lbs for the video.
Would you mind running that by us again?
I would like to give a run at Bench, and/or Squat by the end of the year.[/quote]
It’s quite simple really…
- I trained explosive pulls everyday
- I didn’t do anything else (I did 2 bench press sessions over a 3 weeks period but that’s it)… no assistance work and no other main lift, only pulls
That’s it!
On most days I would ramp up to a training max (solid, good form) daily. For most of the workouts I actually did a double ramp (2 sets with each weight before ramping).
That was my base.
I had two types of days… heavy and volume
On the heavy days I continued to ramp up even though the bar wouldn’t go up high enough… I continued ramping until I could barely pull above the navel.
On the volume days, after the ramp I would do between 4 and 6 sets of 3 reps with about 85-90%. On those sets I liked to do the first rep from blocks and the next two reps from the hang.
Is that applicable to the bench? Maybe to some extent. But it would probably need some tweaking because the high pull is a more complete movement than the bench … you can’t really do ONLY the bench press for 3-4 weeks. And if you do something else, you need to change the parameters for the bench.
Nice. Thanks for the info.
Did you just alternate the heavy days versus volume days?
I remember you writing about the Low Pulls. Great stuff there. Your body has to adapt to moving the heavier weight.
I understand your point regarding doing this with bench. I would imagine doing some top half and lockouts from pins would be a part of it.
The high pull with all its dynamics is easier to recover from.
I’m going to give it some thought.
Here’s something I wrote on the subject…
Here is a concentrated loading cycle for the bench press. It’s based on layering several different methods and type of contractions for the bench press. There are four training days, each with it’s own purpose:
Strength reserve day: The purpose of that training day is to overload the muscles, make them used to handling weights that are exceeding your current lifting capacities. Specifically we want to increase eccentric strength as well as desensitize the Golgi Tendon Organs (GTOs). I find eccentric strength to be your “potential strength increase” the higher your eccentric strength is, the more room you have to increase your concentric (lifting) strength. As for the GTOs, they are your bodyâ??s protective mechanism that prevent you from utilizing your full strength potential. A normal human being can use about 30-40% of the strength of his muscles because the protective mechanisms are too conservative. Overloads can desensitize those GTOs, thus allowing you to use a greater percentage of your strength potential.
Technique and speed day: On that day you accumulate a lot of lifts (bench press attempts) with a moderate weight (70-80%) focusing on perfect form, lifting speed and doing a high number of total lifts without causing fatigue. 70-80% is the best load to use for this, less than that and the gains in efficiency do not transfer to a maximal and near-maximal lift and more than that can cause too much neural fatigue in the context of a concentrated loading phase.
Contrast day: Here we will include two types of lifting that are polar opposites: (1) paused lifting (including several pauses during the movement) to make the muscle fibers do all the work by taking both the stretch reflex and momentum out of the movement, and (2) ballistic lifting in which we over-rely on the stretch reflex on purpose. Both elements (muscle fiber contractile strength and stretch reflex) are very important for maximum performance and both need to be trained.
Realization day: This is where we go for a very heavy (maximal or near-maximal) lift on the bench press. If you want to lift heavy it is important to practice lifting heavy. Showcasing strength is a skill and even if you make the muscles involved in a lift stronger, and practice your technique with moderate weight, you still need specific work to improve as much as possible. And this means lifting weights at or above 90%
The ideal schedule looks like this:
Monday: Bench press strength reserve day
Tuesday: Bench press technique and speed day
Wednesday: Legs, back, biceps maintenance work
Thursday: Bench press contrast day
Friday: OFF
Saturday: Bench press realization day
Sunday: OFF
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
CT,
you spoke of the story of how you prepared for the sghp the 396lbs for the video.
Would you mind running that by us again?
I would like to give a run at Bench, and/or Squat by the end of the year.[/quote]
It’s quite simple really…
- I trained explosive pulls everyday
- I didn’t do anything else (I did 2 bench press sessions over a 3 weeks period but that’s it)… no assistance work and no other main lift, only pulls
That’s it!
On most days I would ramp up to a training max (solid, good form) daily. For most of the workouts I actually did a double ramp (2 sets with each weight before ramping).
That was my base.
I had two types of days… heavy and volume
On the heavy days I continued to ramp up even though the bar wouldn’t go up high enough… I continued ramping until I could barely pull above the navel.
On the volume days, after the ramp I would do between 4 and 6 sets of 3 reps with about 85-90%. On those sets I liked to do the first rep from blocks and the next two reps from the hang.
Is that applicable to the bench? Maybe to some extent. But it would probably need some tweaking because the high pull is a more complete movement than the bench … you can’t really do ONLY the bench press for 3-4 weeks. And if you do something else, you need to change the parameters for the bench.[/quote]
I brought my bench from 320 to 360 in 3 months by doing something very similar to that. In each workout I worked up to a strict 3 rep max, and then I alternated the following 2 variations:
- cut 10% off of the 3 rep max and do 4-6 triples
- add 5% per set while doing 2, 3 and 4 boards for a triple. I might have occasionally lost or gained a rep on those 3 sets.
Example 1 bench press:
275 x 3
285 x 3
295 x 3
305 x 3
315 x 3
285 x 5 x 3 (I usually tried to complete these 5 sets in 10 minutes or less)
Example 2 bench press:
275 x 3
285 x 3
295 x 3
305 x 3
315 x 3
2-boards 325 x 2-4
3-boards 335 x 2-4
4-board 345 x 2-4
The reasons that I couldn’t continue were that I was using a tight arch and maximum legal grip and got shoulder and lower back soreness. Actually my wrists got real sore too, I remember that I had to “peel” my hands off of the bar after some sets.
I also did 10 x 2 or 4 x 5 fast box squats or hang cleans once a week.
To deal with the joint issues I mentioned, I would actually probably do my main sets on a slight decline but with no lower back arch, maybe putting a couple of 2 x 4s under the foot of the bench. I would also use a medium grip and pause my reps in training to reduce joint stress. The medium grip and the paused bench press both translate 99% to all of my other variations. By pausing, you can use 10% less weight on the joints but still make the muscles work just as hard. Speaking of the GTO too, I remember that before I went for a max I would do my last workout “catch” and go with small doubled bands to force a fast reversal and get a little plyometric effect.
CT.
eccentric?
could this include partials(top, middle, bottom) without the pins, or reversing just before the pins?
hmm?
what if?
- full rom
2 increase weight, reversing at just above the chest
3 increase weight , reversing at midway
4 increase weight reversing at last 4 inches
Kind of like the pin adjusting ramps, but without the pins
[quote]domcib wrote:
CT.
eccentric?
could this include partials(top, middle, bottom) without the pins, or reversing just before the pins?
hmm?
what if?
- full rom
2 increase weight, reversing at just above the chest
3 increase weight , reversing at midway
4 increase weight reversing at last 4 inches
Kind of like the pin adjusting ramps, but without the pins[/quote]
I use weight releasers for eccentrics. I used them a lot in the past … worked great but stopped using them for some reason. When I tried to minimize eccentric stress during my workouts I forgot about weight releasers. Developing eccentric strength remains very important to reach maximum strength. But it can be abused, just like all powerful tools.
Honestly I haven’t use many partial reps without pins in the bench. When I did it was mostly as a form of drop set at the end of a set (e.g. doing 5 full range reps then 5-10 top partials). I never used them with heavy weights. Could it work? Probably if perfect form can be maintained.
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
CT.
eccentric?
could this include partials(top, middle, bottom) without the pins, or reversing just before the pins?
hmm?
what if?
- full rom
2 increase weight, reversing at just above the chest
3 increase weight , reversing at midway
4 increase weight reversing at last 4 inches
Kind of like the pin adjusting ramps, but without the pins[/quote]
I use weight releasers for eccentrics. Developing eccentric strength remains very important to reach maximum strength. But it can be abused, just like all powerful tools.
Honestly I haven’t use many partial reps without pins in the bench. Could it work? Probably if perfect form can be maintained.[/quote]
I don’t know what releasers are.
The idea of the partials did not work out so well today. Got too fatigueed to be able to push back up, so i changed it up a bit.
I used 2 sets of pins. First round was from pins at the chest. Second round was pins 3-4 inches higher(i guess about midway).
I ramped up the weight on the hooks, unracked, and did a slow eccentric with pauses every couple inches. As the weight got heavier than i’ve ever done,I had to drop the bar to the pins the last couple inches because my shoulder barked some.
Then I took off 50lbs and pressed back up from the pins.
My current 1RM is 285, all time best is 300, so i felt it was important to do a lot of work above those numbers. I got up to 315 from the bottom pins, then pressed 245-265. Then from the higher pins i got up to 335 and pressed 265-275.
I must say that the first set of every weight was the most difficult. Then the second, third were easy, the fourth was difficult again.(i guess fatigue)So, then I changed weights or pins after 3 sets of a weight.
Overall, the session was very stimulating.
I also noticed that doing these “heavy singles” were less stressful on my elbows than doing density @ 70-80%, and, my hams and glutes were fired up as my arms started trembling while doing the holds.
[quote]domcib wrote:
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
CT.
eccentric?
could this include partials(top, middle, bottom) without the pins, or reversing just before the pins?
hmm?
what if?
- full rom
2 increase weight, reversing at just above the chest
3 increase weight , reversing at midway
4 increase weight reversing at last 4 inches
Kind of like the pin adjusting ramps, but without the pins[/quote]
I use weight releasers for eccentrics. Developing eccentric strength remains very important to reach maximum strength. But it can be abused, just like all powerful tools.
Honestly I haven’t use many partial reps without pins in the bench. Could it work? Probably if perfect form can be maintained.[/quote]
I don’t know what releasers are.
The idea of the partials did not work out so well today. Got too fatigueed to be able to push back up, so i changed it up a bit.
I used 2 sets of pins. First round was from pins at the chest. Second round was pins 3-4 inches higher(i guess about midway).
I ramped up the weight on the hooks, unracked, and did a slow eccentric with pauses every couple inches. As the weight got heavier than i’ve ever done,I had to drop the bar to the pins the last couple inches because my shoulder barked some.
Then I took off 50lbs and pressed back up from the pins.
My current 1RM is 285, all time best is 300, so i felt it was important to do a lot of work above those numbers. I got up to 315 from the bottom pins, then pressed 245-265. Then from the higher pins i got up to 335 and pressed 265-275.
I must say that the first set of every weight was the most difficult. Then the second, third were easy, the fourth was difficult again.(i guess fatigue)So, then I changed weights or pins after 3 sets of a weight.
Overall, the session was very stimulating.
I also noticed that doing these “heavy singles” were less stressful on my elbows than doing density @ 70-80%, and, my hams and glutes were fired up as my arms started trembling while doing the holds.[/quote]
A weight releaser is a device that you can hook on the bar (you can put additional weight on it) and when it hits the floor it unhooks from the bar allowing you to lower more weight than you lift.
BTW, I really don’t like your plan. I didn’t take time to read it, but it doesn’t work at all for the bench press. I tried something very similar (copied it from my high pull experiment) with a competitive powerlifter and we stopped after 1 session because it didn’t work.
The high pull is a different animal than the bench, you cannot do anywhere near that amount of heavy weight on the bench press and progress, not to mention that it is a daily training type of thing.
I generally like what you come up with, but this will not work at all.
I recently came to the conclusion that heavy partials on the bench press have very little carryover to the full lift. My reasoning is that the bench press is actually a multi-phase lift in which there are two transition points where the load is shifted toward another primary mover (for example shifting from something like 60% pectotals, 30% delts and 10% triceps to 50% delts, 20% chest and 30% triceps… this is just an example).
And because of that partials, which only strengthen one “phase” and doesn’t strengthen the transitions or improve the efficiency to do the transitions, aren’t very effective at improving full lift strength directly… not to the extent seen with high pulls.
Now, partial lifts like board presses will work for lifters competing with a bench short since the shirt provided a huge help during the first phase and transition.
And lift from pins WILL help you build muscle mass and general strength when used properly. But the transfer is very low.
On the other hand, in the high pull from blocks or hang, there is one main phase: the explosion. Sure you are still interacting with the barbell later during the lift, but the VAST majority of the effort and power production is created in a very short range of motion. So “low pulls” will work because you overload the “launch point”, which is all you need to high pull big weights.
[quote]Christian Thibaudeau wrote:
I recently came to the conclusion that heavy partials on the bench press have very little carryover to the full lift. My reasoning is that the bench press is actually a multi-phase lift in which there are two transition points where the load is shifted toward another primary mover (for example shifting from something like 60% pectotals, 30% delts and 10% triceps to 50% delts, 20% chest and 30% triceps… this is just an example).
And because of that partials, which only strengthen one “phase” and doesn’t strengthen the transitions or improve the efficiency to do the transitions, aren’t very effective at improving full lift strength directly… not to the extent seen with high pulls.
Now, partial lifts like board presses will work for lifters competing with a bench short since the shirt provided a huge help during the first phase and transition.
And lift from pins WILL help you build muscle mass and general strength when used properly. But the transfer is very low.
On the other hand, in the high pull from blocks or hang, there is one main phase: the explosion. Sure you are still interacting with the barbell later during the lift, but the VAST majority of the effort and power production is created in a very short range of motion. So “low pulls” will work because you overload the “launch point”, which is all you need to high pull big weights.[/quote]
One thing about boards though is that I don’t use a big lower back arch with boards, so in reality a 2-board press with a medium grip is basically just as deep as a power arched bench with a wide grip. The boards sink slightly when the bar rests on it, and so it deloads the bar somewhat at the bottom, maybe a half an inch or so. Within that first half inch you have to get the bar moving. So I’ve come to see board presses not so much as partials, but almost as springboards that help get you started so you can move 5-10% more weight. I don’t like to go higher than 3 boards though. Then it becomes just a lockout. I use half boards (1 inch) and typically will use 2, 2 1/2 and 3. Without a LOWER back arch (just tight traps and lats) a 3 board press still starts the bar below the midpoint. Maybe I am doing them wrong, but I pretty much relax my pressing muscles, maybe 50% with the bar on the boards. Anyway, I could do just 2-3 board presses and my full bench would go up, almost 100% carryover.
[quote]mertdawg wrote:
[quote]Christian Thibaudeau wrote:
I recently came to the conclusion that heavy partials on the bench press have very little carryover to the full lift. My reasoning is that the bench press is actually a multi-phase lift in which there are two transition points where the load is shifted toward another primary mover (for example shifting from something like 60% pectotals, 30% delts and 10% triceps to 50% delts, 20% chest and 30% triceps… this is just an example).
And because of that partials, which only strengthen one “phase” and doesn’t strengthen the transitions or improve the efficiency to do the transitions, aren’t very effective at improving full lift strength directly… not to the extent seen with high pulls.
Now, partial lifts like board presses will work for lifters competing with a bench short since the shirt provided a huge help during the first phase and transition.
And lift from pins WILL help you build muscle mass and general strength when used properly. But the transfer is very low.
On the other hand, in the high pull from blocks or hang, there is one main phase: the explosion. Sure you are still interacting with the barbell later during the lift, but the VAST majority of the effort and power production is created in a very short range of motion. So “low pulls” will work because you overload the “launch point”, which is all you need to high pull big weights.[/quote]
One thing about boards though is that I don’t use a big lower back arch with boards, so in reality a 2-board press with a medium grip is basically just as deep as a power arched bench with a wide grip. The boards sink slightly when the bar rests on it, and so it deloads the bar somewhat at the bottom, maybe a half an inch or so. Within that first half inch you have to get the bar moving. So I’ve come to see board presses not so much as partials, but almost as springboards that help get you started so you can move 5-10% more weight. I don’t like to go higher than 3 boards though. Then it becomes just a lockout. I use half boards (1 inch) and typically will use 2, 2 1/2 and 3. Without a LOWER back arch (just tight traps and lats) a 3 board press still starts the bar below the midpoint. Maybe I am doing them wrong, but I pretty much relax my pressing muscles, maybe 50% with the bar on the boards. Anyway, I could do just 2-3 board presses and my full bench would go up, almost 100% carryover.
[/quote]
See that is an individual thing. I get very little transfer out of board press
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
CT.
eccentric?
could this include partials(top, middle, bottom) without the pins, or reversing just before the pins?
hmm?
what if?
- full rom
2 increase weight, reversing at just above the chest
3 increase weight , reversing at midway
4 increase weight reversing at last 4 inches
Kind of like the pin adjusting ramps, but without the pins[/quote]
I use weight releasers for eccentrics. Developing eccentric strength remains very important to reach maximum strength. But it can be abused, just like all powerful tools.
Honestly I haven’t use many partial reps without pins in the bench. Could it work? Probably if perfect form can be maintained.[/quote]
I don’t know what releasers are.
The idea of the partials did not work out so well today. Got too fatigueed to be able to push back up, so i changed it up a bit.
I used 2 sets of pins. First round was from pins at the chest. Second round was pins 3-4 inches higher(i guess about midway).
I ramped up the weight on the hooks, unracked, and did a slow eccentric with pauses every couple inches. As the weight got heavier than i’ve ever done,I had to drop the bar to the pins the last couple inches because my shoulder barked some.
Then I took off 50lbs and pressed back up from the pins.
My current 1RM is 285, all time best is 300, so i felt it was important to do a lot of work above those numbers. I got up to 315 from the bottom pins, then pressed 245-265. Then from the higher pins i got up to 335 and pressed 265-275.
[/quote]
A weight releaser is a device that you can hook on the bar (you can put additional weight on it) and when it hits the floor it unhooks from the bar allowing you to lower more weight than you lift.
BTW, I really don’t like your plan. I didn’t take time to read it, but it doesn’t work at all for the bench press. I tried something very similar (copied it from my high pull experiment) with a competitive powerlifter and we stopped after 1 session because it didn’t work.
The high pull is a different animal than the bench, you cannot do anywhere near that amount of heavy weight on the bench press and progress, not to mention that it is a daily training type of thing.
I generally like what you come up with, but this will not work at all.
[/quote]
I hear you. What did was actually only for the “Strength reserve day”-- eccentrics-
When you wrote “The purpose of that training day is to overload the muscles, make them used to handling weights that are exceeding your current lifting capacities”, that is what I was trying to accomplish today.
Tomorrow I was going to do the “Technique and speed day”. Rather than trouble you with “sets and reps”, I’m guessing I would do sets of 5’s, 3’s, and 1’s,(70-80%)focusing on form and speed.
I had planned to utilize what you wrote on the subject.
[quote]domcib wrote:
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
CT.
eccentric?
could this include partials(top, middle, bottom) without the pins, or reversing just before the pins?
hmm?
what if?
- full rom
2 increase weight, reversing at just above the chest
3 increase weight , reversing at midway
4 increase weight reversing at last 4 inches
Kind of like the pin adjusting ramps, but without the pins[/quote]
I use weight releasers for eccentrics. Developing eccentric strength remains very important to reach maximum strength. But it can be abused, just like all powerful tools.
Honestly I haven’t use many partial reps without pins in the bench. Could it work? Probably if perfect form can be maintained.[/quote]
I don’t know what releasers are.
The idea of the partials did not work out so well today. Got too fatigueed to be able to push back up, so i changed it up a bit.
I used 2 sets of pins. First round was from pins at the chest. Second round was pins 3-4 inches higher(i guess about midway).
I ramped up the weight on the hooks, unracked, and did a slow eccentric with pauses every couple inches. As the weight got heavier than i’ve ever done,I had to drop the bar to the pins the last couple inches because my shoulder barked some.
Then I took off 50lbs and pressed back up from the pins.
My current 1RM is 285, all time best is 300, so i felt it was important to do a lot of work above those numbers. I got up to 315 from the bottom pins, then pressed 245-265. Then from the higher pins i got up to 335 and pressed 265-275.
[/quote]
A weight releaser is a device that you can hook on the bar (you can put additional weight on it) and when it hits the floor it unhooks from the bar allowing you to lower more weight than you lift.
BTW, I really don’t like your plan. I didn’t take time to read it, but it doesn’t work at all for the bench press. I tried something very similar (copied it from my high pull experiment) with a competitive powerlifter and we stopped after 1 session because it didn’t work.
The high pull is a different animal than the bench, you cannot do anywhere near that amount of heavy weight on the bench press and progress, not to mention that it is a daily training type of thing.
I generally like what you come up with, but this will not work at all.
[/quote]
I hear you. What did was actually only for the “Strength reserve day”-- eccentrics-
When you wrote “The purpose of that training day is to overload the muscles, make them used to handling weights that are exceeding your current lifting capacities”, that is what I was trying to accomplish today.
Tomorrow I was going to do the “Technique and speed day”. Rather than trouble you with “sets and reps”, I’m guessing I would do sets of 5’s, 3’s, and 1’s,(70-80%)focusing on form and speed.
I had planned to utilize what you wrote on the subject.
[/quote]
Yeah, 8-10 sets of 3 reps with 70-80%, with some (2-3) explosive sets of 5 with 50-60% afterwards.
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
Tomorrow I was going to do the “Technique and speed day”. Rather than trouble you with “sets and reps”, I’m guessing I would do sets of 5’s, 3’s, and 1’s,(70-80%)focusing on form and speed.
I had planned to utilize what you wrote on the subject.
[/quote]
Yeah, 8-10 sets of 3 reps with 70-80%, with some (2-3) explosive sets of 5 with 50-60% afterwards.
[/quote]
Nice session, good stimulation and pump.
Let’s Rock
Tomorrow is Legs and Back, and Bi’s-- Sounds like–
Activate with SGHP, then Dead Squats from a deficit(Layered)
Bi’s–hmmm?? I don’t know. Whatever!
Day after tomorrow is Contrast
[quote]Christian Thibaudeau wrote:
See that is an individual thing. I get very little transfer out of board press[/quote]
What do you think about this option, compared to what you did for high pulls:
- Work up to a strict max with a medium grip, a pause and feet up.
- Switch to touch and go and add weight
- Add in leg drive/arch, add weight
- Move grip out to the ring markers.
Each of these transitions give me about a 5% addition to my max strict weight (if I have been practicing a pause, if not, the pause may cut more like 10% off), so I could even change the order from time to time, say move the grip out first, then add the arch, then remove the pause.
It is interesting how some movements transfer and others don’t. For me, closegrips transfer 100% to wide grips. 2-3 boards transfer. Feet up and pause transfer, but floor presses don’t transfer at all, neither do pin presses, two arm dumbell bench presses don’t transfer at all, BUT 1-arm dumbell presses DO, I think because I have to stay tight. I do agree that the bench has two phases though, but my strength is pretty constant between the two phases. I can TAG 360, and pause bench 345 but I’ve only unracked or lockout out 400 a couple of times in my life, while I know some guys who bench 330 and can lockout 500.
ct
I did the Contrast section today.
I wasn’t sure if I should incorporate the Ballistic with the Pauses. I started off doing Pauses, then 1 Ballistic. As the weight got heavier, it seemed somewhat difficult/awkward, so,
I Ramped up using 3-4 pauses on the way up. I did sets of 3’s, 2’s, 1’s in the ramp.
Then I did the same Ramping using as much emphasis as possible(Ballistic) on the Stretch Reflex.
Then i backed off the weight some for a couple singles using Balistic approach as fast as I could.
The Pauses gave an awesome pump. The Ballistics got me amped up.
Overall, I did more weight than I thought I would. So, that’s a good thing.
Any suggestions?
Yabba dabba Do!
Nice work Mr. Thibaudeau!
1 week on your Bench program
New PR -295. I’m only 5 lbs away from my All time best when i was 19 years old.
Also increased my Rack Dead Max with the DS Bar by 50lbs this week.
By the way. You are right when you say, “when you hit a new PR, stop”
[quote]domcib wrote:
Yabba dabba Do!
Nice work Mr. Thibaudeau!
1 week on your Bench program
New PR -295. I’m only 5 lbs away from my All time best when i was 19 years old.
Also increased my Rack Dead Max with the DS Bar by 50lbs this week.
By the way. You are right when you say, “when you hit a new PR, stop”[/quote]
Great work… it would be cool if you were to hit 315 by the end of this program 
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
Yabba dabba Do!
Nice work Mr. Thibaudeau!
1 week on your Bench program
New PR -295. I’m only 5 lbs away from my All time best when i was 19 years old.
Also increased my Rack Dead Max with the DS Bar by 50lbs this week.
By the way. You are right when you say, “when you hit a new PR, stop”[/quote]
Great work… it would be cool if you were to hit 315 by the end of this program [/quote]
Yep. Real cool.