I have a competition in December where one of the events is Incline log pressing. I don’t have access to a log, but I figure improving my incline bench would do me well. The kicker is that my incline bench sucks. As of today I hit 1RM of 225, and at best have done 250. Any suggestions on improving this? The log will weigh 230 for my weight class.
I’ve heard of people doing neutral grip incline dumbbell presses to work on this event.
I don’t know how awkward it would be to set up, but you might want to try incline board presses since you lose the bottom couple inches on this event anyway, depending on the size of the log. This may be impossible to even do though with the grove of the bar.
I am in no way qualified to suggest anything, but I imagine answering a few more questions may get you some more advice.
How are you currently training, how were you training when you hit 250, how close are you to the top of your weight class (looking to gain weight or lose some), what other pressing events are there in the competition and any chance of getting to a log a couple of times before the competion?
I’m currently training on a upper me/upper re and lower me/lower de four day split with an extra day of heavy circuits for conditioning. I am currently training in incline as a 5rep max effort movement and using DB incline on RE days. When I got up to 250 I was using a upper/lower split as well will focus on lower reps and %maxes. Although i believe I can get up to this weight pretty easily with some work, I want to be able to kill reps with 230. And I need to gain ten pounds for my weight class.
Here’s what brought my log up from 150 to 200 in 6 weeks (just so you know where I’m coming from) Take the safety rack pins and set them at the height at which you dip to. So if you dip 5 inches from standing when you are about to do a log press, put them at 5 inches below standing. Let the bar rest on the pins. Get the bar in position to jerk and jerk the bar from this position. It eliminates the potential to use your stretch reflex and forces your jerk to be stronger. I got this from an ex-Olympic weightlifting coach and have no access to a log. I found this pretty damn helpful. Good Luck
[quote]musicma1n1 wrote:
Here’s what brought my log up from 150 to 200 in 6 weeks (just so you know where I’m coming from) Take the safety rack pins and set them at the height at which you dip to. So if you dip 5 inches from standing when you are about to do a log press, put them at 5 inches below standing. Let the bar rest on the pins. Get the bar in position to jerk and jerk the bar from this position. It eliminates the potential to use your stretch reflex and forces your jerk to be stronger. I got this from an ex-Olympic weightlifting coach and have no access to a log. I found this pretty damn helpful. Good Luck[/quote]
He’s asking for advice on an incline log press.
BTW, is the the Hope for the Holidays contest?
Yes it is the Hope for the Holidays.
For me personally my incline log press was always higher than my incline bb press. if its a 12" log it will be 6" plus the extra couple inches from the handles being inside the log.
I would just train incline for reps hit some extra tricep work and look up training crews in your area to at least try the implement a couple times before the contest.
[quote]mch60360 wrote:
Yes it is the Hope for the Holidays. [/quote]
I’m thinking about doing that contest. I have some friends in the St Louis area and if our schedules work out I will visit them and do this show. So, maybe I’ll see you there.
[quote]mch60360 wrote:
I have a competition in December where one of the events is Incline log pressing. I don’t have access to a log, but I figure improving my incline bench would do me well. The kicker is that my incline bench sucks. As of today I hit 1RM of 225, and at best have done 250. Any suggestions on improving this? The log will weigh 230 for my weight class. [/quote]
There are two important things to work on that will improve your incline log press.
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Triceps Strength / Lockout Power - Because the log will create a shorter range of motion for the press, much of the movement will be triceps as opposed to chest strength. A log grip can also be slightly more narrow than your typical grip on a barbell. The best way to train lockout is to do lockouts; set the pins about 6" above your chest in a power rack and perform incline rack lockouts. Pause reps are your best bet and I would also do some heavy triceps work such as floor press, board press, or close grip bench for accessory work.
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Breathing - This is important in all exercises, but especially on the incline log. If you breath out with the log on your chest it will be extremely difficult to get another rep. By having a chest full of air you shorten the range of motion and give yourself a solid base for pressing. Make sure to take a big breath at the top with the bar locked out and then exhale as you press.
If the contest allows for bouncing I would bounce the log as well, further shortenting the range of motion. Since you have about two months to train I would say that based on your current strength levels you should at least be able to post a few reps on that event.
Hope this helps.
malonetd,
I’ll be competing in the lw novice probably.
Any everyone else thanks for the tips. I will be adding some rack work and triceps for sure.
[quote]malonetd wrote:
musicma1n1 wrote:
Here’s what brought my log up from 150 to 200 in 6 weeks (just so you know where I’m coming from) Take the safety rack pins and set them at the height at which you dip to. So if you dip 5 inches from standing when you are about to do a log press, put them at 5 inches below standing. Let the bar rest on the pins. Get the bar in position to jerk and jerk the bar from this position. It eliminates the potential to use your stretch reflex and forces your jerk to be stronger. I got this from an ex-Olympic weightlifting coach and have no access to a log. I found this pretty damn helpful. Good Luck
He’s asking for advice on an incline log press.[/quote]
I know. But I jerk my log. LOL.
Seriously though I treat my log press like an olympic jerk. That’s what happens when your only training buddy is an olympic weightlifter.