2 Board Bench
45x25
95x10,10
135x5,5
165x3
185x3 added 2 board
205x3
215x3
225x2
225x4,3 added mini pms
Close Grip Axle Floor Press with 80lbs chain
75x10
95x5
75x8,8
Wide Grip Chins
BWx5x5
Spoon Press
35s x12
40’s x10,10,10
Farmer’s Walks
200/hand x short side of gym x2
DE SSB Squats
80x10,10
170x5.5
260x4
260x2 added light bands
350x2x8 added metal ace suit, straps down
DE Deadlifts
315x1 with suit straps down
315/80lbs chain x1
405/80 x1,1,1 straps up
Decline Sit ups
40lbs of chain x8,8,8
Suited squatting went really well, still have no idea how to pull in the suit.
Reverse Band Bench
45x15
95x10
135x5
185x3
225x3 added rev lights
235x3,3
235x4,4 (2 pins of tension)
Low Incline DB Bench
70’s x10,10 (partials)
Weighted Dips
25x12,12
I’m gonna starting upping the weight on dips and see what happens. I feel like my tricep strength has improved a bunch cuz it went real easy today. I just think my leverages are so terrible benching that I won’t see any marked improvements until I get bigger, so for now I am going to focus on my accessory work to strengthen the shit out of my triceps, lats, and shoulders.
DE SSB Box Squats (to just the box)
80x10
170x5
220x5
220/120 x2x8 sets
260/120 x1
280/120 x1
DE Conventional Deadlifts
135x10
225x5
225/80 x1
225/120 x1
275/120 x1,1,1
Pull Throughs
100x10x3
Could you feel the glutes on the pull throughs?
You can do pull throughs with the Growler too!
Don’t give up on bench “until you get bigger”. If your tricep strength is up and your bench is not, then that isn’t your weak link. Have you discovered which ME and assistance lifts track with your bench? Done any face-pulls lately? Illegal wides? Chins with your shoulder blades retracted and chest to the bar? Bent rows with supinated grip and shoulders retracted? Band pull aparts every freaking day? Growler presses on off days?
OHP
45x10
95x10
135x4,4
155x1
165x1
Push Press
185x3,3
205x1
225x0 (not quite there)
Kroc Rows
180x15
Illegal Wides
135x10
155x10
165x9
135x12
Spoon Press
45’s x15,12,10
[quote]jakerz96 wrote:
Could you feel the glutes on the pull throughs?[/quote]
Actually yes, have no idea if I was doing them right but I just messed around until it hit my glutes. Gonna up the weight a bunch next time
I’m sure my bench is up, if only 10lbs, I do need to test it soon. So I think my improved tricep strength from all the board work has helped. Also doing 3 and 5 rep maxes on ME day Need to try some face pulls though. I still don’t feel like I get anything out of speed bench day. Do you think I should really plan it and try the 3 week pendulum wave?
It can’t hurt to try waving the weight and changing up the accomodating resistance. I used to do the 45%, 50%, 55% each for one week (three week wave) and then up the max 5 pounds after a deload (or not deload sometimes), but now I sort of go by feel. Within my going by feel though I sometimes go heavier (or use more chains/band) and only for doubles or singles with more sets. Another thing to cycle is pausing on the chest versus rapid descent and quick turnaround.
You could do something like:
week 1 50% bar weight and 1.5 chains per side 6x3 (quick turnaround)
week 2 50% bar weight and 2 chains per side 8x2 (pausing on chest)
week 3 60% bar weight and 2 chains per side 10-12x1 (quick turnaround)
week 4 deload 45% bar weight and bands 5x3
Planning is always a good thing. The above was just something I came up with. I think as long as there is progression and some rhyme or reason to it that’s fine. I think Louie advocates keeping the total poundage consistent so adjust the reps and sets so that the weight x total reps is equal each week. I am not sure how important that actually is though.
You’d have to decide what it is you are trying to accomplish though. I think sometimes that singles are easier to really focus on making the movement fast, so that coud be something to try. I’ve gone as high as 65% percent bar weight with close to 30% accomodating resistance for singles, but the bar speed was starting to slow at the top instead of popping at lockout, so I dropped it back a bit. Also make sure you focus on your form on the DE stuff and try different grips to see what feels best.
Things that I think made my bench move up include: chain suspended fatbar bench at various heights (2 board height or less), floor press with a pause on the floor (like a box squat), floor press with chains (put about 60% of your max floor press on the bar and then start adding chain until failure), chain suspended fatbar reverse band bench (prepare to be humiliated), and fatbar incline press as ME or as accessory (for whatever reason this seems to move when my bench does and it seems to show some weaknesses/imbalances that I have).
Additionally, you can always work on/play with your arch, foot position, breathing, grip width, and bar path.
One other thing… Have you tried rowing the weight down? By this I mean actively engaging the pulling muscles on the descent and then exploding off the chest. This is what helped me discover how to pop the weight off my chest with my lats.
From last wednesday:
Sumo block pulls up to 545
SSB good mornings
pin 5 rack pulls for reps
Today:
DE Bench/Chains
45x20
95x10
95/80 x3
115/80 x3x6 sets
Close Grip Bench
155x8x3 sets
CS T Bar Rows against mini band
70x8,10,8,8
Spoon Press
60’s x10,10
45’s x13,11
Wednesday:
Did some suit work with the safety bar up to 530 straps up off a higher box than before, suit was a little loose
Tonight:
Bench (middle finger on rings)
45x20
95x10,10
135x5
155x10
165x10
175x6
155x8
135x10
Bent Row
135x10
185x10,10,10
Dips
45x8
50x10
BWx20
DE Bench with chains (forefinger on the rings, tucking hard)
Barx15
Bar/80 x10
95/80 x3
115/80 x3
125/80 x2x8 sets
CG Incline Bench
135x8x3
135x6 (closer grip)
Neutral Grip Seated Row
125x10
137.5 x10
150x10
162.5 x10 (some cheating on the last 2)
Square Bar Tricep Pushdowns
100x10
120x10
140x10,10
120x12
Pull Aparts xlots
Break over, time to hit it hard!
To Do List:
-Eat
-Test bench max, keep going with high rep bench acc
-Incorporate some high rep straight bar squats
-Eat more
-Reverse Band Safety Bar Box Squats
-Since lower body speed days will still be hit and miss until christmas break is over, get some speed pulling in on wednesdays
-Eat more
-Take girl out to eat
-Get deadlift straightened out, i.e. pick either sumo or conventional and stick with it for the next meet
-450 squat, 250 bench, 550 deadlift, 1250 total
One break over, another just around the corner. Make these next couple weeks count!
Nice list…
Recovery
GROWLER!
Presses 100 lbs 5x10
Rows 145 lbs 3x10
Face Pulls 145 lbs 3x10
OH Tricep Ext. 45 lbs 3x10
Drags 245 lbs fwd, bwd, carioca
BW Ham Curls 3x10
Straight Bar Squat no box
55x10
145x8
235x6,6
285x5
325x2
325x5 added reverse light bands, box plus thin bumper
375x5
415x3
SSB Good Mornings
130x10,10,10
Banded GHR’s
Light band x5
Mini x8,8
Some ab work
Bench
45x25
95x10
135x5,5
155x5
185x3 added 2 board
205x3
225x1
Elbow started hurting real bad from straight barring wednesday, arghhh.
Extended Warm Up
DE SSB Squats-squat box
80x10,10
170x5,5,5
170x3 added avg bands
225x2x8 sets
260x1
310x1
DE Deadlifts
135x5
225x2 added lights
255x1 lights
255x1,1,1 avg
315x1,1,1 avg
Pin 5 Rack Pulls
245x5
335x5
425x5 straps
475x5
Hanging Leg Raises
2x several
7 weeks out from SPF Proving Ground Classic in Russellville, AR
10 weeks out from SPF Rick Hussey/Big Iron Memorial Meet in Omaha
Not sure which one I’m gonna end up doing yet unfortunately.
Last night:
DE Bench
45x10 mini bands
95x3,3
135x1x10 sets
Log Clean
SSB Squat-squat box
80x10,10
170x5
260x3
310x1,2
350x3 metal wraps
400x0 efs wraps
Rack Pulls, pin 4 in blue rack
245x10
445x10
535x5 added straps
625x2
715x1
525x5,6
Banded GHR
Minix8,8,8
Ab Wheel x20