[quote]damutt wrote:
dave tate has a great 7 part series on bench press technique thatg helpped me take a 240 gym bench to a 250 comp lift in like 3 weeks time… he also says that it will help prevent shoulder injury… you should watch it I know it will help you[/quote]
Thanks damutt. I’ve watched that a couple of times and it is helping. Good reminder…I should watch it again before next bench day.
[quote]kimbakimba wrote:
A five lb. PR is a nice weekend training.
I didn’t know one is supposed to flex lats at the bottom of an OHP. Hmmm.[/quote]
Similar to bench, it helps me with upper body tightness so the energy gets transferred to the lift.
John Lennon would have been 70. Fuck you Mark David Chapman.
.
I have a sytem like that too. It goes from zero to ten and reflects how close the person is to getting a shot of adrenaline to the heart and then being fed feet first through a wood chipper.
[quote]JoeGood wrote:
I have a sytem like that too. It goes from zero to ten and reflects how close the person is to getting a shot of adrenaline to the heart and then being fed feet first through a wood chipper. [/quote]
Ah yes. The SOATTHFFTWC scale.
[quote]giterdone wrote:
From a programming standpoint, I’m sure a deload week is a good idea but it is a bad fit for my personality. [/quote]
I am the same way. I’ve never done a de-load week. At least not intentionally.
Cycle 4, Week 1 Deads 5’s
PITFF = 7.5
Was dragging my ass after the long turkey weekend and pressure-washing siding for 4 hours yesterday. But, once I got there I felt not bad. Friend of mine was there and I can be a bit of a show-off so that helped.
225 x 5
275 x 5
345 x 10…had a couple more but shut it down to keep my form tight.
Wide grip pullups
7,7,7,7,6 (up from 5 x 6 last time)
HS pulldown machine
3 x 10-12
Hammer curls
35 x 5
45 x 5
55 x 5
65 x 5
75 x 4
50 x 11
BB curls
60 x 3 x 10reps
Female friend or male friend. 
I covet wide grip pullups. In fact, I just was motivated to try one and I sort of got my chin near the bar one time.
[quote]kimbakimba wrote:
Female friend or male friend.
I covet wide grip pullups. In fact, I just was motivated to try one and I sort of got my chin near the bar one time.[/quote]
Male…little miss sassy pants.
Related but not really, my son (who is awesome) did 5 chins yesterday. He was excited since he was doing singles when he got the bar a couple of weeks ago. I think he can get a couple pullups.
[quote]giterdone wrote:
[quote]kimbakimba wrote:
Female friend or male friend.
I covet wide grip pullups. In fact, I just was motivated to try one and I sort of got my chin near the bar one time.[/quote]
Male…little miss sassy pants.
[/quote]
I thought her question was quite reasonable.
[quote]kpsnap wrote:
[quote]giterdone wrote:
[quote]kimbakimba wrote:
Female friend or male friend.
I covet wide grip pullups. In fact, I just was motivated to try one and I sort of got my chin near the bar one time.[/quote]
Male…little miss sassy pants.
[/quote]
I thought her question was quite reasonable.[/quote]
I know. I just wanted to say “sassy pants”
Cycle 4, week 1, bench, 5’s
PITFF = 7.5
My back is tight from training yesterday but I needed to get in to relieve some work / life stress.
135 x 5
155 x 5
185 x 9…PR up from 185 x 6
BBB
145 x 5 x 10…PR up from 135 x 5 x 10
Very little shoulder pain today.
Incline DB…as explosive as possible not to failure
35 x 5
45 x 5
55 x 5
65 x 5
70 x 5
OH cable extension
4 sets of 10-12
Some standing calves
Indeed, I am pretty darn sure that my pants are sassy.
Once you got started benching, it seems that you are really taking to it!
[quote]kimbakimba wrote:
Indeed, I am pretty darn sure that my pants are sassy.
Once you got started benching, it seems that you are really taking to it![/quote]
I’m just trying to get over 225 consistently, so I’m not totally embarassed, and then build slowly to a 315.
Nice PR! Based on the work you have done, my guess is your bench work moves up rapidly! AND anytime you pull 10 reps on deads…thats good livin’
This thread had me at hello. Great job on the numbers, the tunes and the scotch.
I’m in for the long haul.
[quote]giterdone wrote:
[quote]kpsnap wrote:
[quote]giterdone wrote:
[quote]kimbakimba wrote:
Female friend or male friend.
I covet wide grip pullups. In fact, I just was motivated to try one and I sort of got my chin near the bar one time.[/quote]
Male…little miss sassy pants.
[/quote]
I thought her question was quite reasonable.[/quote]
I know. I just wanted to say “sassy pants”
Cycle 4, week 1, bench, 5’s
PITFF = 7.5
My back is tight from training yesterday but I needed to get in to relieve some work / life stress.
135 x 5
155 x 5
185 x 9…PR up from 185 x 6
BBB
145 x 5 x 10…PR up from 135 x 5 x 10
Very little shoulder pain today.
Incline DB…as explosive as possible not to failure
35 x 5
45 x 5
55 x 5
65 x 5
70 x 5
OH cable extension
4 sets of 10-12
Some standing calves
[/quote]
Moving weight is a nice stress reliever. However, after you lift, do you find it takes you a while to ‘come down’? I will often steer clear of people for a bit because I find I flare up and get easily angered for a while after training.
You have taken very well to benching. I think you’ll get where you want to go pretty quickly.
[quote]ouroboro_s wrote:
[quote]giterdone wrote:
[quote]kpsnap wrote:
[quote]giterdone wrote:
[quote]kimbakimba wrote:
Female friend or male friend.
I covet wide grip pullups. In fact, I just was motivated to try one and I sort of got my chin near the bar one time.[/quote]
Male…little miss sassy pants.
[/quote]
I thought her question was quite reasonable.[/quote]
I know. I just wanted to say “sassy pants”
Cycle 4, week 1, bench, 5’s
PITFF = 7.5
My back is tight from training yesterday but I needed to get in to relieve some work / life stress.
135 x 5
155 x 5
185 x 9…PR up from 185 x 6
BBB
145 x 5 x 10…PR up from 135 x 5 x 10
Very little shoulder pain today.
Incline DB…as explosive as possible not to failure
35 x 5
45 x 5
55 x 5
65 x 5
70 x 5
OH cable extension
4 sets of 10-12
Some standing calves
[/quote]
Moving weight is a nice stress reliever. However, after you lift, do you find it takes you a while to ‘come down’? I will often steer clear of people for a bit because I find I flare up and get easily angered for a while after training.
You have taken very well to benching. I think you’ll get where you want to go pretty quickly.[/quote]
If my PITFF (punch in the face factor) was high during training, I can have a shorter tolerance level for a period of time. But mostly I find issues with sleep if I train later in the day. All adrenalin related I assume.
Based on the DOMS I’m feeling, I’m a chest bencher rather than shoulders / tris. I don’t know if that is good, bad or indifferent for ultimately moving higher weights. Any thoughts?
[quote]coachese wrote:
This thread had me at hello. Great job on the numbers, the tunes and the scotch.
I’m in for the long haul.[/quote]
Hey thanks for stopping in! Feel free to add wisdom, anecdotes or foolishness at any time.
Cycle 4, week 1 Squats
PITFF = 7. Training at lunch time is a pain in the ass.
Forgot training journal so I don’t know how close these are to the plan
225 x 5
245 x 5
305 x 7 - i think I was supposed to do 285. Oh well.
Leg press - close stance, mid-sled, no lockout. Did calf presss between sets, same weight, same reps.
2pps x 10
3pps x 20
4pps x 20 (that hurt)
GHR on 45 degree hyper - plate held to chin
Weighted chins - haven’t done these in 2 years