Then I’m in good company all around!
2 Likes
I was gonna say pushups on the smith machine, just like all time world champ Julius Maddox.
Whatever you do, keep those wrists straight and forearms “vertical.” Get those good reps in.
Don’t let them roll back. Don’t practice bad habits.
3 Likes
@TrainForPain is spot on the money here. Doing more volume with heavy dumbells and weighted dips really help my bench.
And @dagill2 knows me well. Adding push up volume through the week is a great way to help your bench. You can do a lot of volume with push ups and still recover for your heavy bench sessions. I would add some daily push ups if you aren’t already.
3 Likes
I think the pause or no pause question really depends on what you want to achieve and what part of your training cycle you are in. If I am doing more volume type work or trying to build up my bench, like 531 FSL or BBB then I would just touch n go, now when I say that I don’t mean bounce it like an idiot, it is still a controlled touch n go.
When I am in a strength block or peaking towards a comp then that is when I will start pausing every rep. I am not a big fan of pausing the first rep and then changing the style for the rest of the set. I would stick with one of the other.
1 Like
That member coach badge definitely isn’t there for nothing!!
Anyway, really appreciate all the input ladies and gents. Looks like dips and incline DBs it is, and those sam brown pushups at home (good thing you gave that link @FlatsFarmer. I didn’t see that come up)
Got it. basically, brace brace brace, tension, tension, tension
3 Likes
13 July 2022
Squat
200 x 5
230 x 5
260 x 10
Bench with paused reps
115 x 5
130 x 5
145 x 6 (woah way harder than I expected)
DB row 70 lbs x 10 x 3
Dips + 10 lbs 10 x 3
Cable lat pulldowns 50 on stack x 8 x 3
9 Likes
I would see this a good thing. It being hard means there should be some good gains to come just from learning the technical side of the lift.
2 Likes
Good point! Hopefully, hopefully
14 July 2022
Sumo
235 x 5
275 x 5
315 x 8 (considering my fatigue levels, I’d consider this progress!)
OHP
85 x 5
95 x 5
110 x 10
85 x 5 x 3
Cable rear delts 105 lbs x 10 x 3
DB Lateral raise
25 x 10 + 20 x 10 + 15 x 10; 3 sets
Cable laterals, thumbs in, 10 x 10 x 3
Face pulls 42.5 x 10 x 3
6 Likes
17 July 2022
Squat
225 x 3
245 x 3
275 x 7
Bench
120 x 3
140 x 3
155 x 6
DB rows 70 lbs x 10 x3
Dips +10 lbs x 10 x 2
Ran out of time .Got out of work late and gym closes early today
4 Likes
20 July 2022
Sumo
255 x 3
290 x 3
325 x 8
OHP
95 x 3
100 x 3
115 x 7
Unilateral cable rear delt, horizontal - 10 x 10 x 3
Cable side lateral, thumbs in - 10 x 10 x 3
Chest supported partial rear delt flyes - 20 lbs x 8 x 3
Lu raises 10 lbs x 10 x 3
4 Likes
22 July 2022
Squat
230 x 5
260 x 3
290 x 5 (woohooo new 5RM!)
Bench
135 x 5
145 x 3
165 x 3
DB row 70 lbs x 10 x 3
That’s all that I had time for.
I think my bench is a little more stable. That tip from dave tate where he “lat pulldowns” the bar out of the rack and scratching the j cups really help maintain tightness a lot. I noticed that with pushing the bar up and then bringing it to the right position, I still had to wiggle my shoulders downward (towards the feet) to pack my lats, back, and shoulders. With this method, it just feels tighter right away. Leg drive still needs work but I think it’s more stable too. Even though it’s only 3 reps, these felt stronger than before.
9 Likes
That is a good sign of progress for me. There is no where to hide in a 5 rep PR set. Nice work.
2 Likes
25 July 2022
Sumo
275 x 5
315 x 3
345 x 4 - had 1 more but mentally stopped so i went for another one
365 x 1 - definitely felt better than previous 365s. Most likely had 1 more in me
OHP
95 x 5
110 x 3
120 x 5
Unilateral cable rear delt 10 lbs x 10 x 4
Cable lateral raise 10 lbs x 10 x 4
7 Likes
Next up, 315 for 5!!!
1 Like
28 July 2022
Squats
205 x 5
240 x 5
275 x 8
Bench
115 x 5
135 x 5
150 x 8 (failed the 9th)
Pull ups 8, 8, 6
5 Likes
25 July 2022
Sumo
245 x 5
280 x 5
315 x 9
OHP
85 x 5
100 x 5
115 x 8
95 x 5 x 3
Unilateral cable rear delt 10 lbs x 10 x 4
Egyptian Cable lateral raise 10 lbs x 10 x 4
Lu raises 10 lbs x 10 x 3
5 Likes
nice!
I did 10 before, so not as nice 
Squat
225 x 3
255 x 3
285 x 7
Bench
125 x 3
140 x 3
160 x 6
BB rows 125 x 8, 8, 10
Dips +15 lbs x 10 x 3
Unilateral cable row 50 x 10 x 3
Side laterals 25 x 10 x 4
5 Likes
05 July 2022
Sumo
260 x 3
300 x 3
335 x 8
OHP
95 x 3
105 x 3
120 x 7
Incline DB press 50 lbs x 10 x 3
Unilateral Cable rear delt flye 10 x 10 x 4
Egyptian cable lateral raise 10 x 10 x 4
6 Likes