Bench Weaknesses:
*bar was stalling 2-3 in. off chest (when my upper arm is parallel to the floor)
*need to be more aggressive when pulling bar to lower sternum
*of course, heavy tricep work after ME work and a little off the chest work
-medium grip bp
-cgbp
-rack shoulder press, don’t go too heavy… maybe 5x5, leave 2 in the tank even on last set (set pins to couple inches below where arms are parallel to floor)
*and for DE days supp. work:
-8-12 rep/set db press
-8-12 rep/set neutral grip db press
-8-12 rep/set 1 arm bb press
*work on lower mid-point and bottom, not the upper mid-point
*get shoulders healthier
-one arm bb press
-band pull aparts (vert. and horiz.)
-start adding delt raises
-triset the above (not 1 arm bb press)
*use horizontal and vertical pulling
*ME lifts need to hit bottom of stroke and lower midpoint
-medium grip 2-alligator count pause floor press (no accomadating resistance)
-cgbp
-wide grip chain bench
-medium grip 2-alligator count pause 1 board bench
*more speed work with bands (rather than chains)
*as hinted above, more full range pressing
185-190 @ 5’10" hit 285 tonight (touch and go), a few months ago hit 275 at 195-200
What doesn’t work:
-pause pressing off my chest
-reverse band pressing
-I’m iffy as to whether 2 board pressing does anything for me
Next week, I’ll go for 300. I think I’ll have it with the addition of my wraps and smelling salts (285 tonight, but very explosive).
Is there anything any of ya’ll would change?