Thib’s Random Thought: Improving Bench Press
So, I’ve read his random thought on improving pressing movements by increasing overhead pressing strength. During Day 14’s workout I noticed both my deltoids taxed very quickly and even my left shoulder was failing me on chest movements. I am one that doesn’t do a lot of shoulders. There no excuse to why I do not do them, I just choose not to.
However, in today’s workout with Goliath we are training shoulders. I am now going to start regularly training with him. I like our intensity in pushing one another. So I’m really going to focus on bringing up my shoulder strength and stop benching completely for the time being. I want my shoulders to be stronger as I found out in last day’s chest workout they were my limiting factor in pressing movements.
1st post: “I find that the key to improving a lagging or stuck bench press is to improve overhead lifting strength”
^For anyone who may have missed it^
Note: I am not looking for a big bench however to increase overall chest pressing movements.
Jan 17/10 Day 15: Light weight baby…
AM
Shoulders
BB Overhead Press - Bar x 20, 95x10, 135x6, 115x8
Machine Overhead Press - 9x10, 10x10, 11x8, 5x15
Hammer Grip Front Raises - 25x10/arm, 30x8/arm, 35x6/arm
Machine Reverse Fyls - 9x12, 11x10, 12x8
Seated Cable Reverse Fyls - 20x10, 15x12, 20x12
PM
Legs & Calves
Leg Press - 200x10, 400x10, 490x8, 580x4 (PR!), 200x12
16" Box Squat - 225x10, 315x6, 315x4, 225x15
Leg Extensions - 8x10, 10x10, 11x8
Leg Curls - 90x10, 100x10, 140x, 70x15
Stiff Legged DB Deadlift - 120x10, 120x6
BB calf Raises - Bar x 10, 225x10, 225x10, 315x8, 315x8
Jesus this thing is messed up. It appears that my posts do not show up by going to my hub/training log and posting through there.
Feb 2/10 Day 16: Baby got back
Back & Rotator Cuff
Underhand Grip Machine Row - 5x15, 10x12, 15x10, 16x8
Underhand Lat Pulldown w/ *Fat Grips (FG) - 80x10*, 100x8*, 140x8
V Bar Row - 45x10, 90x10, 140x8
BB Rack Pulls - 135x10, 225x3, 315x3, 315x3
External Arm Rotations - 10x12/arm, 15x10/arm
Teaser- Quads, hamstrings and calves with Goliath tomorrow.
Update - So I am weighing in at a constant 147lbs. I still have a bit of work to do on the diet end of things.
Eat power butter and sugar-free jelly sandwiches while playing MW2! LOL. Where you been dude. My PS3 is telling me you haven’t been online in like a week!
[quote]Rhino Jockey wrote:
Eat power butter and sugar-free jelly sandwiches while playing MW2! LOL. Where you been dude. My PS3 is telling me you haven’t been online in like a week! [/quote]
LOL. I was even thinking this today “I bet the guys are wondering where I am”. So I went on later tonight to play a bit. Got a couple games in. I’ve been to busy with school and training. Be on tomorrow in the afternoon?
Before I really started to work on my solid diet of things. I have all the Leucine left, Creatine behind it left, very little lemon SWF, no fruit punch, no Metabolic Drive, no finibar, FUCK the peptopro, half of each SR.
Feb 3/10 Day 17: Stood up
Shoulders - Light(ish) Day
Smith Machine Overhead Press - Bar x 15, 95x10, 115x10, 135x8^
Machine Overhead Press - 5x12, 10x10, 12x8, 13x8
Seated Cable Reverse Fly - 20x10/arm, 25x10/arm, 30x10/arm
Seated Lateral Raises - 15x15, 20x10, 25x10
Seated Hammer Grip DB Overhead Press - 40x10, 45x10
-The smith machine at my gym is NOT counter weighted thus the bar weighs 45lbs
-Got a good pump today. Ready for tomorrow.
Feb 4/10 Day 18 - Eat more, gain more
Legs, Chest & Tris
Leg Press - Sled x 20, 90x15, 200x10, 400x5
Smith Machine Squats to 8" box - 135x10, 225x3, 225x7* - Had to beat him here
Leg Extensions - 7x10, 10x10, 11x10
DB Dead lifts - 60x10, 120x4 - Did not use straps
Leg Curls - 90x10, 120x10, 140x8
Bench Press - Bar x 15, 135x10, 185x5, 205x1, 225x1 - Lied about not pressing anymore
Lying DB Flys - 30x12, 35x10, 40x10
Close Grip Bench - 135x10, 135x5, 185x1ish
Incline Overhead Extensions - 60x10, 65x10, 70x9
Incline Close Grip Bench - 135x3 - Gave up
2hr volleyball practice today. Can’t wait till it’s over with.
Okay so, we did way to much shit for today. Goliath was all jacked up and just wanted to do chest and tris. Legs today felt sluggish especially on the leg press and squats. Suffered a strain in lower right quadrant of my back on rack pulls during my back workout, that may have attributed to the day.
Leaving for volleyball games tomorrow. Training on Sunday.
Diet
I’m pretty set on this diet. If anyone has insight on it let me know.
Breakfast; 6:00am - 4 scrambled eggs, half of potato, cheese, two toast, orange, 1 200 I.D. Vitamin D
Snack - 3-4 peanut butter and jam on 1 peice of bread each
Train; 9:30am or 10:00am - Pre - 1 scoop SP 250, 5 g monohydrate creatine.
Lunch - 2 homemade burgers w/ California veggie mix
Snack - Protein shake
Dinner - Steak or pork chop w/ peas and carrots mix
Pre-bed - 1-2 cup(s) cottage cheese w/orange or banana OR pizza pockets (enjoy these, fast to make for calories) w/ bowl of frozen blueberries.
I’m really going to calorie count to see what numbers I come up with. I believe I can gain with 2,500-3,000 calories especially once I finish with volleyball. Just need to see if I am indeed making the 2,500 mark. Again talked with a member and he had some words that I should count for the time being until I get a grasp on it.
Feb 8/10 Day 19: Beachin’ time
Chest, Tris, & Bis
Flat Bench - Bar x 10, 135x8, 185x5, 205x2, 225x1
Incline Smith Machine Bench -135x8, 175x4, 185x3
Decline BB Cage Press - 135x12, 225xFail, 185x4, 185x4
Incline #6 Height Cable Flys - 35x12, 40x12, 45x10, 25x20
Flat Bench Flys - 35x12, 40x8, 45x8
Weighted Drips - Body x 12, 25x10, 45x8
Close Grip Bench - 135x5, Gave up here. I do not like this exercise for tris PERSONALLY
Lying Overhead BB Extn. - 70x12, 75x10, 80x8
V-handle Pressdowns - #6x12, #8x12, #12x10
Incline Face First DB Curls - 35x10/arm, 40x8/arm, 45x7/arm
Pin Wheel Curls - 45x8/arm, 35x10/arm, 35x10/arm, 35x10/arm, 25x12/arm
Chest set total = 21
Tris set total = 7
Tomorrow - LEGS
Bis set total = 9
Rarely do I look at someone’s log, but in your case, I’ve seen you around enough on the site that I thought I’d check it out…
First off, your strength to weight ratio is off the chart… You should be pretty pleased with your ratio…
I’m curious, how old are you?
As for gaining on 2500-3000 cals, I think you’ll be lean gaining around those numbers but mostly just maintaining. For someone of your weight and assuming a 15% bodyfat percentage (this is just my rough estimate), you would need upwards of 3300-3500 cals to make some progressive muscle gains…
With your strength level, increasing your cals to 3500 or so, you should see some significant gains in a short period of time, with very little fat…
Are you consuming any protein drinks pre/during/post workout?
[quote]Smallfry69 wrote:
Rarely do I look at someone’s log, but in your case, I’ve seen you around enough on the site that I thought I’d check it out…
First off, your strength to weight ratio is off the chart… You should be pretty pleased with your ratio…
I’m curious, how old are you?
As for gaining on 2500-3000 cals, I think you’ll be lean gaining around those numbers but mostly just maintaining. For someone of your weight and assuming a 15% bodyfat percentage (this is just my rough estimate), you would need upwards of 3300-3500 cals to make some progressive muscle gains…
With your strength level, increasing your cals to 3500 or so, you should see some significant gains in a short period of time, with very little fat…
Are you consuming any protein drinks pre/during/post workout?[/quote]
Thanks for stopping bye. I enjoy what everyone has to say. Yeah, I’ve always been a strong guy for my size even amongst my heavier friends.
I am 20 years young. I don’t think I am anywhere near being 15% BF more or less 10%-12% would be more accurate. I used to be leaner about 6%-8% around 130-135lbs about a year ago. But of course I blame my lack of gains on my lack of knowledge and discipline of food intake. Since starting this log it has been better than before and is still getting better.
I am not drinking any kind of protein drink for training. I usually eat a solid meal ie. beef and carbs half hour after training. I have plenty of Surge Recovery left that I should get into.
Feb 9/10 Day 20: Push it real good
Quads & Calves
Leg Extn. (someone in cage, “warmup”) - 6x12, 6x12, 7x12, 5x15
Box Squats to 16" Box - Bar x 15, 135x10, 225x10, 275x5, 315x5, 335x3^
Leg Press (Feet Narrow) - 200x10, 400x8, 400x8, 400x8, 200x15
Leg Extn. - 9x10, 10x10, 12x8, 13x8, 5x15
Leg Press Feet Wide - 400x8, 490x6, 580x3, 670xFail
Smith Machine Calf Raises - 135x10, 225x10, 225x10, 225x10
-I’m going to start doing calves on a separate day. Don’t have the energy after a leg workout to do them after. -They are lagging but I find I have high insertion points. We’ll see how they come along with weight gain.
Tomorrow - Back, shoulders, & hamstrings
Feb 10/10 Day 21: Pull it out
Back & Shoulders
Rack Deadlifts (w/Straps*) - Bar x 20, 135x10, 185x10, 225x8, 265x8*, 315x6*, 405x3^* mixed grip
V-handle BB Row - 90x12, 135x10, 180x4, 135x8, 90x15
Rope Cable Low Rox - 60x12, 100x10, 100x10, 60x10
Machine Shoulder Press - 5x15, 9x10, 13x8, 15x4
Hammer Grip DB Shoulder Press - 40x10, 45x10, 60x4
Machine Reverse Fly - 5x10, 10x10, 12x10
Cable Reverse Fly - 15x12, 20x12, 20x12
-405x3 rack dead was the highlight of today. So pumped about it!
Tomorrow - Chest & Tris
Feb 11/10 Day 22: Time for a break
Chest, Tris, & Bis
Floor BB Bench Press Off Floor Jacks - bar x 10, 135x15, 155x8, 185x8, 205x4
Flat DB Bench Press - 60x10, 80x4, 60x10
Decline BB Bench in Cage - 135x15, 185x8, 185x6
Cable Flys - 25x12, 50x10, 60x8, 30x15
Incline Bench BB Over Head Extn. SS with Close Grip 60x10x10, 75x8x8, 90x6x7
Straight Bar Triceps Pushdowns - 5x15, 10x10, 12x10, 15x8
Machine Bench Press w/ Ez Bar Between Handles Close Grip - 8x12, 15x6, 14x8, 7x15
Preacher Single Arm DB Curl - 25x10arm, 30x8/arm, 25x10/arm
Seated DB Curls - 30x8, 35x8, 40x6, 25x12
-I LOVED the variation with the Machine bench press w/ ex bar between handles close grip. My triceps got a HUGE pump and same with right in the middle of my chest. Goliath had the idea of that and it’s my new favourite exercise for tris.
-Forearms were sore from mix grip rack pulls same with mid back.
Taking tomorrow off.
Just wanted to check in today but I am weighing in at 150lbs! I like the progress so far will keep this up.
Feb 16/10 Day 23: Get back into it.
Quads & Hamstrings - AM
Leg Press - Sled x 30, 90x20, 200x10, 400x10, 490x10, 580x5, 670x4^
BB Box Squats - 225x12, 275x10, 315x7^(2 reps)
BB Free squats -
225x12 ^(7 reps)
Leg Extn. - 10x10, 13x8, 14x8
Leg Curls - 140x8, 150x8, 120x10
DB Deadlifts - 120x4, 120x10 w/ straps
-Overall a good day.
-
- 7 reps after 30 days on free squats. I rep’d these off quick.
Back & bis
Didn’t really record what I did but I did rack pulls 405lbs x 5
-Overall another good workout
-Workout at a different gym and holy fuck I cannot believe some of the form some people were using. This one guy was on the lat pull down and was bending backwards till parallel to the floor and rowed the weight 3". Perhaps he was working his lower back but come on, there is other exercises of that.
-This one woman thought seated rows were like rowing a boat and didn’t keep her back straight.
-I keep to myself about form.
Tomorrow: Chest & Tris
Feb 17/10 Day 24: Never again think that…
Chest & Tris
Incline BB Bench Press - Bar x 12, 95x12, 135x10, 185x3
Floor Jack Press - 135x12, 225xfail, 185x3, 155x12
Incline Flys - 30x12, 35x10, 40x8
Decline BB Bench Press - 185x8, 225x2ish
Close Grip EZ Bar Machine Chest Press - 8x12, 12x10, 13x8, 6x15
Lying Floor Extn. - 75x10, lying on step board 85x3, 65x10
V-handle Triceps Pressdown - meh…
-as the titles states I had REALLY bad anxiety thinking about death. Even when trying to go to sleep…
-my gf brought me a book my Sylvia Brown The Other Side And Back: A Psychic’s Guide To Our World and Beyond. I want to give this a read because she said it helped her get over the fear of death.
Tomorrow: OFF
Feb 19/10 Day 25: Loosen up.
[b]Back & Shoulders[/b]
Rack Deads - Bar x 20, 135x10, 185x16, 225x10, 315x8 (Chalked), 405x2 (Strapped)
Lat Pull Down SS w/ Underhand Close Grip Pull Down - 80x15, 110x10, 130x8
Single Arm Machine Row -5x15, 12x6, 10x10
Smith Machine Row - 135x10, 155x8, 135x10 (underhand grip)
Seated Shoulder Press - 30x12, 45x10, 55x6, 50x8
Cable Laterals - 25x10/arm, 30x8/arm, 20x12/arm
Reverse Pec Dec Flys - Meh…
-Good lat pump
-Appetite has been the shits this week.
-Getting a back massage today!
Tomorrow: Legs
Goliath left me for work. Trying to find the motivation to workout is kinda hard but really no excuse. I’ll get a workout in before I leave work.
