That sounds like a good bench plan to take you to 405 and beyond. I agree that back work is also a key.
Looks like a good plan to me as well… Maybe I need to take a page out of the Skip playbook.
[quote]LittleStrick wrote:
Been thinking a lot about my bench, of late, especially since my thigh is playing hell and affecting my squats.
I am thinking of incorporating the following, in an attempt to push it forward…
- Heavier back work. - I have been moving towards this, but I think a thicker/stronger back would help immensely.
- Dropping the +1 set that I have been doing on the ME and saving that energy for the assistance bench.
- Adding in some rotator cuff work. - just some internal and external rotations, to try to strengthen/stabilize my shoulders.
- Keeping the “heavy” 3 or 4 board press for week 3 assistance.
- On week 1 and 2, doing a 1 board CGB on one and a 1 board normal grip on the other. - If I can get the weight up at 1 board, I think my max will really jump.
Also, once it feels “comfortable” on a 3 board press, I want to take 365 down to a 2 board.
Anyway, we’ll see how it goes.
[/quote]
I’ve permanently incorporated the rotator cuff stuff into my warmup on bench and MP days and highly recommend getting a set of lighter bands to do the high rep stuff with.
[quote]LittleStrick wrote:
Been thinking a lot about my bench, of late, especially since my thigh is playing hell and affecting my squats.
I am thinking of incorporating the following, in an attempt to push it forward…
- Heavier back work. - I have been moving towards this, but I think a thicker/stronger back would help immensely.
- Dropping the +1 set that I have been doing on the ME and saving that energy for the assistance bench.
- Adding in some rotator cuff work. - just some internal and external rotations, to try to strengthen/stabilize my shoulders.
- Keeping the “heavy” 3 or 4 board press for week 3 assistance.
- On week 1 and 2, doing a 1 board CGB on one and a 1 board normal grip on the other. - If I can get the weight up at 1 board, I think my max will really jump.
Also, once it feels “comfortable” on a 3 board press, I want to take 365 down to a 2 board.
Anyway, we’ll see how it goes.
[/quote]
Like Charles Winchester III would say…“I do one thing at a time, I do it very well, and then I move on.”
Sometimes we need to focus on the one, and put the others in maintainence mode. Looks like a good plan. Never could spell that frickin word.
Jack, Wilson, I sure hope it works. Bench is an enigma to me. You would think someone who could do 315# for 7 could squeeze just 1 out at 350#. I mean, it is only 35#. And yet…thrice have I tried and thrice have I failed. So…to hell with 350#. I am just going to start working for 365# and by-pass that bitch.
Thanks, George. I will check into the bands. And I intend to do the rotator cuff work at the end of my Bench and Millie days.
RL, you may be right. With the squats, I am just going to have to let the leg get better, but I am determined not to let my strength slip. Hopefully I can maintain and heal at the same time.
Hopefully, but who knows, this will give me a few weeks to really concentrate on bench. It does seem to be my slow mover.
Cycle 1 / Week 4 / Day3 - Military Deload
This is the final day of my deload…and none to soon. I was starting to get antsy, today. Of course, everything felt heavy and my elbows are hurting. Not sure what is up with that, but they are welcome to stop any time now.
Dislocatesx10x2
Windmillsx10x2
Static Stretching
Military Press
barx10x2
95x5
115x5
135x5x2
Shrugs
225x20x3
Supersetted DB Laterals and DB Rear Delt Raises
Laterals
25sx10x3
Db Rear Delt Raises
25sx10x3
Internal and External rotations for rotator cuffs
4 sets of each per arm
Notes:
Thigh seems to be doing a bit better. Still bothering, but better.
Elbows hurt…the shoulders are a bit sore…no idea why.
Rotator cuff work feels really good.
Calf raises did not make my calves sore at all. This leads me to believe that the ladder climbing is not what caused the soreness. That being said, I have no damned clue what did cause it.
Back to the grind on Sunday. Man am I looking forward to it. Hopefully the aches and nags are gone by then.
[quote]LittleStrick wrote:
So…to hell with 350#. I am just going to start working for 365# and by-pass that bitch.[/quote]
That’s the spirit!
Having read your log for a while now, I know you’re not the most patient of the big dogs but…that bench is going to fly up soon.
Thanks, OP. It’s just one of those things. Sometimes you run into a wall. You push and push, but it won’t budge. At that point, I am one of those dumbasses that likes to hunker down, clear his head and try to go primal. Don’t think about it. Just flippin’ do it.
I actually take it as a personal affront when the weight won’t go up. My wife tells me all the time that I am competitive at everything (translated: too competitive). Apparently, that now includes inanimate objects. 
Interesting occurrence this morning. As you may recall, my sister-in-law lives with us again. She does not stay in the house, but in a …uh…well, trailer, I guess, in the backyard. It is a 12’x25’ mobile, with power and cable, but no running water. She uses the facilities in the house.
Well, last night, she apparently had a couple of male friends (co-workers) stay over and watch movies all night. Yeah, yeah, I know…but I actually believe her. I didn’t know she had company.
So, when I walked out my front door this morning, to go to work, I caught sight of figures in my peripheral vision. I turned my head and saw the two guys, then a second later recognized my sister-in-law. These two guys both looked to be 19 or 20, are both under 5’9", one thin and one plump. The best way I can describe them is failed skaterboyz…dingy, unkempt and out of place.
I was none too pleased. This is my home, where my wife and children sleep. They may have both been great guys, but 1st impressions did not support that.
She came over and spoke with me. Then introduced them to me. They came over, shook my hand, were polite and their eyes were filled with fear. I was glad to see that. It ensured that we had an understanding, without it being stated.
Funny, I never stop to consider how I am perceived. I was polite, but not overly warm. I am sure my displeasure was evident, though veiled. It is the fact that a) I am 9 days from 41, so a man, to these boys and b) 6’1" and 290# (a bear to these little ones) that eluded me. I don’t see myself in those terms. They obviously did. I’m not thinking they will be around that often.
I noticed above that you feel the bench is a slow mover.
You need some perspective, brother!
Have you looked at where you were a year ago? I can’t believe your progress across the board.
[quote]sfp wrote:
I noticed above that you feel the bench is a slow mover.
You need some perspective, brother!
Have you looked at where you were a year ago? I can’t believe your progress across the board.[/quote]
There is some truth in that. And I do acknowledge that I made huge leaps. But, honestly, a lot of that was just regaining strength.
My maxes, when I started back, 13 months ago, were
Bench - 280-285
Squat - 185 - mainly because of severe pain in the hip flexors
deadlift - 350 - had never really done deadlift before
Millies - 205
BUT, my lifetime maxes for those were
Bench - 320
Squat - 390
Deadlift - didn’t have one
Millies - 225
So a lot of those “gains” were just getting back to where I was. I am not complaining, mind you. But once I got back to where I was close to those numbers, and that happened pretty quickly, things really slowed down. Maybe I should take a year off and see if I can duplicate the actual gains again
Thanks for the props.
Strick- If you ever need work I will hire you to be my daughters bodyguard somehow 6’1" 290 is more imposing than 5’9" 175…quick story: new boy shows up last night to do some 'homework" together and he is about 6ft and probably about 205…I start my usual routine and my daughter jumps and says " My dad doesn’t smile and he does have guns…Dad she says " does that cover it?" Damn it, she made me laugh…
I’m with sfp…huge gains!! getting something back with age ( and quit complaining about 41 , I have about 60 days to FIFTY) and the stresses of life is a heck of an accomplishment!
[quote]LittleStrick wrote:
Thanks, OP. It’s just one of those things. Sometimes you run into a wall. You push and push, but it won’t budge. At that point, I am one of those dumbasses that likes to hunker down, clear his head and try to go primal. Don’t think about it. Just flippin’ do it.
I actually take it as a personal affront when the weight won’t go up. My wife tells me all the time that I am competitive at everything (translated: too competitive). Apparently, that now includes inanimate objects. :)[/quote]
I get like that. I’m a bit thick at times. A lot of the time in fact. If I hit a wall,I’ll just keep running at the wall until I get through it. My guy likes to say I’m stubborn and he thinks he might as well save his breath. I’m getting better at backing up now though and actually trying to find the door instead of plowing through the wall. At first it’s tough because you have to take some back wards steps but you end up moving forward a bit faster and further.
Thanks, OG. And I’ll br glad to help out anytime you need. It sounds like you have it covered, though
And i am not disappointed in the gains. I am just not very patient.
[quote]ouroboro_s wrote:
I get like that. I’m a bit thick at times. A lot of the time in fact. If I hit a wall,I’ll just keep running at the wall until I get through it. My guy likes to say I’m stubborn and he thinks he might as well save his breath. I’m getting better at backing up now though and actually trying to find the door instead of plowing through the wall. At first it’s tough because you have to take some back wards steps but you end up moving forward a bit faster and further.[/quote]
So you are saying to work smarter? That is a new concept to me, starting in April, '09.
The last thing I was doing, before going back to 5/3/1, was an attempt to do that. Lots of low rep heavies.
And it actually worked for squats. Max went up 20#. On bench, not so much. My rep capacity went up, but not my max.
So now I feel like the guy (well, actually, I am the guy) who was banging his head against the wall, decided there had to be a better way, came up with a new plan, tried it, it didn’t work, so it pissed him off that much more and he started banging into the wall again. This time, I am just pounding at it a little higher up
BUT, I am sticking with the core program. I am just monkeying with the assistance.
[quote]LittleStrick wrote:
[quote]ouroboro_s wrote:
I get like that. I’m a bit thick at times. A lot of the time in fact. If I hit a wall,I’ll just keep running at the wall until I get through it. My guy likes to say I’m stubborn and he thinks he might as well save his breath. I’m getting better at backing up now though and actually trying to find the door instead of plowing through the wall. At first it’s tough because you have to take some back wards steps but you end up moving forward a bit faster and further.[/quote]
So you are saying to work smarter? That is a new concept to me, starting in April, '09.
The last thing I was doing, before going back to 5/3/1, was an attempt to do that. Lots of low rep heavies.
And it actually worked for squats. Max went up 20#. On bench, not so much. My rep capacity went up, but not my max.
So now I feel like the guy (well, actually, I am the guy) who was banging his head against the wall, decided there had to be a better way, came up with a new plan, tried it, it didn’t work, so it pissed him off that much more and he started banging into the wall again. This time, I am just pounding at it a little higher up
BUT, I am sticking with the core program. I am just monkeying with the assistance.[/quote]
What is this work smarter? It sounds like heresy to me.
If you don’t run through the wall the obvious answer is to run faster.
You’ve made big gains and you’ll keep doing it.
[quote]JoeGood wrote:
[quote]LittleStrick wrote:
[quote]ouroboro_s wrote:
I get like that. I’m a bit thick at times. A lot of the time in fact. If I hit a wall,I’ll just keep running at the wall until I get through it. My guy likes to say I’m stubborn and he thinks he might as well save his breath. I’m getting better at backing up now though and actually trying to find the door instead of plowing through the wall. At first it’s tough because you have to take some back wards steps but you end up moving forward a bit faster and further.[/quote]
So you are saying to work smarter? That is a new concept to me, starting in April, '09.
The last thing I was doing, before going back to 5/3/1, was an attempt to do that. Lots of low rep heavies.
And it actually worked for squats. Max went up 20#. On bench, not so much. My rep capacity went up, but not my max.
So now I feel like the guy (well, actually, I am the guy) who was banging his head against the wall, decided there had to be a better way, came up with a new plan, tried it, it didn’t work, so it pissed him off that much more and he started banging into the wall again. This time, I am just pounding at it a little higher up
BUT, I am sticking with the core program. I am just monkeying with the assistance.[/quote]
What is this work smarter? It sounds like heresy to me.
If you don’t run through the wall the obvious answer is to run faster.
You’ve made big gains and you’ll keep doing it.
[/quote]
I am pretty sure it is the “New Age” approach. “Old School” would definitely be to back up farther, run faster, hit harder. I am trying to be a modern guy, but it goes against my nature.
[quote]JoeGood wrote:
[quote]LittleStrick wrote:
[quote]ouroboro_s wrote:
I get like that. I’m a bit thick at times. A lot of the time in fact. If I hit a wall,I’ll just keep running at the wall until I get through it. My guy likes to say I’m stubborn and he thinks he might as well save his breath.
I’m getting better at backing up now though and actually trying to find the door instead of plowing through the wall. At first it’s tough because you have to take some back wards steps but you end up moving forward a bit faster and further.[/quote]
So you are saying to work smarter? That is a new concept to me, starting in April, '09.
The last thing I was doing, before going back to 5/3/1, was an attempt to do that. Lots of low rep heavies.
And it actually worked for squats. Max went up 20#. On bench, not so much. My rep capacity went up, but not my max.
So now I feel like the guy (well, actually, I am the guy) who was banging his head against the wall, decided there had to be a better way, came up with a new plan, tried it, it didn’t work, so it pissed him off that much more and he started banging into the wall again. This time, I am just pounding at it a little higher up
BUT, I am sticking with the core program. I am just monkeying with the assistance.[/quote]
What is this work smarter? It sounds like heresy to me.
If you don’t run through the wall the obvious answer is to run faster.
You’ve made big gains and you’ll keep doing it.
[/quote]
Or grab a sledgehammer, we like them around here, and just bash the shit out of it. That works too, sometimes.
[quote]OldGoat wrote:
Strick- If you ever need work I will hire you to be my daughters bodyguard somehow 6’1" 290 is more imposing than 5’9" 175…quick story: new boy shows up last night to do some 'homework" together and he is about 6ft and probably about 205…
I start my usual routine and my daughter jumps and says " My dad doesn’t smile and he does have guns…Dad she says " does that cover it?" Damn it, she made me laugh…
I’m with sfp…huge gains!! getting something back with age ( and quit complaining about 41 , I have about 60 days to FIFTY) and the stresses of life is a heck of an accomplishment![/quote]
That’s hilarious. I always joke with people about re-upping my NRA membership, but I’ll have to talk to the wife about getting a shotgun. My oldest turns 17 next week, but fortunately she isn’t dating all that much, and the guys she has dated don’t need that kind of motivation to keep them in line.