I do OHP work each week but I think you’re right I need to start pushing the weight up. I did get 4 @ 140 this week, since that’s an increase I think its time to push it up. I noted your behind the neck tri press - that’s a new one I am going to try. After OHP and BP work this week I tried Narrow Grip Incline Bench on the SM using bands. The 115x7x5 was lower than normal since at end of workout. This really torched the tri and emphasized the upper lock-out part of the motion.
dhoke-How did the narrow grip feel on your shoulders? When I said to use a closer grip I didn’t necessarily mean too close. If your grip is too narrow for your regular bench work then you may over emphasize triceps to the exclusion of other muscle activation you desire for upper body strengthening. Unless of course you just want to build triceps. The triceps seated behind the neck close grip press(extensions) are killer. Onwards and upwards.
Tonight I had a slow low energy start but my energy gradually kicked in as the lifting progressed and it turned out to be a good lifting night. Plus, the temps fell into the high 60’s tonight for a Florida shock so I enjoyed the cool atmosphere in my garage.
DE Bench Press(alternating grips-close, med, wide):
135 x 10
210 lbs x 9 sets x 3 reps(1 min btwn sets)
ME SlingShot Bench Press:
225 x 3
275 x 1
305 x 1
335 x 1(recent PR)
Close Grip Bench Press:
205 x 2 x 10
205 x 7
205 x 2 x 6
Standing OHP:
135 x 5
155 x 3
205 x 1
Bent-over Rows:
225 x 3 x 6
Reverse Incline Flys/Hammer Curls(Giant Set):
35 lbs Dumbbells x 3 x 10/3 x12
So it was a good night. Haven’t felt 335 lbs for any kind of bench for a while and it was nice to get it all the way to lock out. I think my new triceps work is already kicking in. I feel a Jeffersons theme song coming on ‘Movin’ on Up to the big leagues…" I think I have finally made it back to the 300’s on my bench after almost 4 years since my biceps tear. Now it’s on to the 400’s and I’m gunning for that not to take 4 more years but hitting a 400 lbs bench at 48 wouldn’t be such a bad thing.
[quote]gorillavanilla wrote:
…hitting a 400 lbs bench at 48 wouldn’t be such a bad thing.[/quote]
Nope, it sure wouldn’t. Stay maniacal.
Absolutely emskee, maniacal and a bit crazed I shall stay.
Tonight lifting didn’t go so great. It was a parenting experience.
ME Squats:(raw with knee sleeves)
135 x 10
225 x 5
315 x 3
405 x 1(belt)
495 x 1(belt)
585 x walk out
So, the 495 lbs felt great and I was feeling strong but then my almost 5 year old daughter came back from riding her bike with a friend. I had 585 lbs racked and was about to squat the weight and then my daughter began to throw a fit, crying and screaming. I attempted the 585 and walked it out but my body was in protest and the weight felt like 10 tons. The real protest was in my mind. My wife wasn’t home to care for my daughter so she was in the garage with me crying hysterically while I was getting under the bar and the result was that my concentration was shot and nothing was in sync. I gave in to the great mental dissonance, turned off the Metallica, calmed my daughter down and took her for a bike ride. I’ll have to just count this as one of those off days and pick myself up for training another day. At least the 495 was easy.
Sounds like a Jesus Christ and Latter Day Saints commercial. Strong work Dad.
NHLTFR-You made me laugh with that one.
I had a lot of those interrupted workouts in my basement when my son was younger. Never had 585 ready to go because I can’t squat that much- but other than that I can empathize.
Dave, it was a learning experience.
Tonight the lifting went well and I tried a new technique.
ME Fat Gripz Bench Press:
135 x 10
185 x 5
225 x 1(pause)
265 x 1(pause)
300 x 1(pause-new PR with blue Fat Gripz)
ME Close Grip Dead Stop Bench Press(Starting from Chest):
225 x 3
250 x 2
265 x 1
20 minute Bike Ride with daughter(new technique)
Close Grip Seated Behind-the -neck Presses(extensions-triceps):
Bar x 10
95 lbs x 2 x 10
115 x 3 x 10
Bent-over Rows:
245 x 3 x 6
Reverse Incline Flys/Hammer Curls(giant set):
35 lbs Dumbbells x 3 x 10/3 x 12
Everything felt good and I fulfilled my promise to my daughter to get her bike ride before sunset.
Ive always been a fan of benching starting from the chest, even though I dont necessarily agree that adage that most raw benchers are weak off the chest, I find the idea of generating a lot of force from the chest can help everywhere especially wit the chest being the starting point, excellent work and excellent dad!
I agree with Matty. I 've used dead presses from time to time. They are a great tool to get some power off the chest. I think with most people those first four inches or so are the issue.
Thanks Matty, I’m trying to be a better father every day. Crippler and Matty I agree with you both. Dead stop benches from the chest and from about 5 inces over my chest build power from those spots which can be troublesome.
Reading your thread is exactly why I love having a home gym. Fit your workouts around the family without driving to the gym.
So, the 495 lbs felt great and I was feeling strong but then my almost 5 year old daughter came back from riding her bike with a friend. I had 585 lbs racked and was about to squat the weight and then my daughter began to throw a fit, crying and screaming. I attempted the 585 and walked it out but my body was in protest and the weight felt like 10 tons. The real protest was in my mind. My wife wasn’t home to care for my daughter so she was in the garage with me crying hysterically while I was getting under the bar and the result was that my concentration was shot and nothing was in sync. I gave in to the great mental dissonance, turned off the Metallica, calmed my daughter down and took her for a bike ride. I’ll have to just count this as one of those off days and pick myself up for training another day. At least the 495 was easy.[/quote]
Haha. I feel your pain. If I try to lift before my kids are in bed asleep I end up with 8 and 9 year old girls climbing on my power cage like monkey bars and two 13 year old boys asking me if they can max out on bench. We will both miss it when these “distractions” are gone.
Exactly NHLFTR! OldOgre, I know you’re right. Sometimes it annoys me that I’m interrupted when training but always I see the beauty in my daughter and attending to her takes priority.
Tonight the lifting went well and was my last big dead night until the meet in 2 weeks.
DE Squats:
135 x 10
225 x 5
315 x 12 sets x 2 reps(1 min btwn sets)
ME 1 1/2" Deficit Dead:
135 x 5
225 x 3
315 x 1
405 x 1
500 x 1
530 x 1
Standing Crunches:
70 lbs x 20
This was 500 and I’m trying to get the 530 up but not able to yet. I didn’t like my form on this dead. Although it was slight I think I didn’t get under it enough and maybe locked my legs a little too early which zapped my energy a bit because this became a partial stiff legged dead. I concentrated on better form for the 530 but it was pretty tough.
So here is the 530 lbs deficit dead with a mosquito swat included. Lifting in the garage in Florida has its perils. Had a little shake in this lift but I believe no hitching occurred.
I want to see this, and someone tell me where/if I’m screwing up, but I click on either video and I get “please sign in to view this video.”
So, I imagined it and it looked great all I can say is brilliant lift! You are good.
Speaking of mosquitoes, I just got up (4:30 am) and there is fresh snow on the ground. Not a lot, but its new. Or maybe “it snew” where “snew” is the past tense of “snow.”
Impressive. Clearly a good lift, that 530. No hitching.
I love that video for many reasons. Watched it a couple of times, in fact.
Great training, as usual.