Sounds more like close grip is your bench grip. So that becomes your regular grip and main lift. I’d still train wide(r) grip as a supplemental though, because it will still build your closer grip. For what it’s worth, I bench with a pretty close grip myself (pinky around and inch inside the rings).
Whether or not you drop overhead work is up to you. We don’t do much of it, but it does crop up. If you want to build a big total overhead work isn’t something you’ll need to spend a lot of time on compared to bench variations, dips, pushups and direct tricep work.
Yeah, this is where I “close grip” the bar, but in response to @BOTSLAYER this was where I normally gripped the bar for a long time. Personally, I find it pretty comfortable - it’s about the same width I use for pushups - but I always struggled engaging my lats with this width, hence the switch out wider. The wider (but now “normal” grip) is basically a thumb-length outside the smooth, which I’ve been using for about 3ish months
R.e to OHP @MarkKO@isdatnutty@duketheslaya I’m considering dropping it just because some coaches I’ve been listening to/following (significantly DeFranco) advised against it for shoulder health - even though my shoulders aren’t bad or anything, I just want to “get it right”. I’m not planning on putting up a total for a while, but am considering signing up for a novice meet if one comes along
I was basically planning on doing a 531 layout where I just swapped OHP for CGBP, so I could probably just let my “normal” (wider) grip bench drive my close grip bench
TBH if you aren’t training for a specific purpose you may as well do whatever the hell you like from day to day or week to week. If you want to find out if something works for a specific purpose just do it for a month or two and see if you’ve progressed the way you wanted.
How commonly have you heard of people having a shoulder injury from bench vs overhead? Injuries on bench are far more common. It’s mainly due to a technique issue but its alot harder to injure yourself on overhead imo. You dont need overhead for big and strong shoulders though, plenty of other options to reach that goal.
If you wanna dive in, benching properly places the shoulders in a less compromised position than OHP’ing properly. The arm position at the shoulder at the top of the OHP is closer to the impingement position than any position in the bench press.
The gym-idiots who are likely to injure themselves are far more likely to be benching (with bad form) than OHP’ing, which helps explain the difference.
Yeah, I’m still stengthening the overhead posisiton in warm-ups and with carries, and I can always pump the shit out of then with carries
This is person dependent. If you havent had an issue then likely you are one of the ones who can. I struggle mightily with pretty much all pressing but I think it has to do with my difficulty retracting shoulder blades and keeping them there more than my actual genetics/leverages.
I mean I had an impingement ages ago, but I can’t put that down to either press, bench or something else. Only reason I’m cautious is the lift supposedly causes injuries after a long time, whilt I’ve only really been lifting properly for 2ish years
Squats felt pretty solid, just need to keep my weight a bit further back on my foot. I was totally gassed by the time I got to the RDL’s, and spent a good while getting ready for the final rest-pause.
The new warm-up is good. It’s longer, yes, but I felt totally prepared by the time I was done
A3: IL/CL KB Suitcase Hold w Leg Swing: 20 x 2 x 10+10s
Hamstring Stretch
T-Extension w Dowel
Hip Flexor Stretch
B1: X-Band Walks: 2 x 15
B2: Banded Hip Thrusts: 2 x 5 (5s hold)
5 SL RDL’s
Deadlifts / Pull-Ups:
60 x 5 DOH, beltless / 3
65 x 5 / 3
77.5 x 5 / 3
85 x 5 Hook + Belt / 3
97.5 x 5 / 3
110 x 5 / 3
Drew recommended I narrow my stance and sit further back on my heels,it felt weaker but more stable at my spine. I’m taking that to mean once I get used to the position I’ll be stronger. That being said, I’ve over-corrected a bit and now my shoulders start too far behind the bar
Won by quite a lot, but the other guys had been squatting and were much older so it wasn’t really fair. I did basically manage to run holding the bag though.
Back to CG Bench:
67.5 x 5
3s Pause CG Bench / Pull-Ups
52.5 x 3 x 5 / 3 x 5
CS DB Rows:
12.5’s x 12
20’s x 12
Myo Reps: 25’s x 8 + 5 x 3
I might have erred on the too-long side of the mini-rests
Weighted Push-Ups:
+5kg x 12 + 5 + 2
KB Farmer’s Carry:
24kg KB’s for 1 x 160m
Could have gone further, going to push it until I can get 320m then switch out to some other lighter carry
?