Notes: It still feels like I’m making progress on bench, especially on the mid-range transition that always seems to be my Achilles heel. I dropped down after the 265x4 set because it felt like a 9 and if I tried another set it was either going to be a 9.5 or even a 10. Since this is the time for a little more volume I lopped off 10 pounds and that felt more appropriate in terms of effort. The 2-board was solid. My PR with two chains per side (I’m using 3 right now) is 315, so I’m pretty confident I could easily surpass that. Floor presses had me gassed and the 8th rep of the 3rd set was pretty darn slow. Another good session.
Notes: Pretty good session. Lower back was a little stiff headed into the pulls, but it loosened up after a couple of warmups. Decided to bump the last set up 20 pounds and it didn’t feel like much of a difference, though fatigue was starting to add up. Reverse band squats felt solid and I tried as much as I could to focus on making every rep look the same. Last set with 430x4 got tough on the 4th rep, but I’d still say there was another rep left in the tank. Bumped the weight up on the shrugs and I could feel it throughout my entire upper and middle back. I’ll hit abs tomorrow evening after I bench.
Notes: Bench felt great again today. I know the gains won’t last forever, but I’m enjoying it while they’re happening. The top set with 315 would’ve been more like an 8, but I tried to keep my air for all 4 reps and by the time I got the last rep near lockout I literally was out of breath and that last couple of inches was slow as hell. I almost called it a 10, but had I not had to gasp for air it would have been easier. Close grips felt strong as well. Next week for the first week of my intensity block I’m going to be working up to some singles in the 90% range, then likely have a skills evaluation the following week.
Notes: Bench felt great again today. I know the gains won’t last forever, but I’m enjoying it while they’re happening. The top set with 315 would’ve been more like an 8, but I tried to keep my air for all 4 reps and by the time I got the last rep near lockout I literally was out of breath and that last couple of inches was slow as hell. I almost called it a 10, but had I not had to gasp for air it would have been easier. Close grips felt strong as well. Next week for the first week of my intensity block I’m going to be working up to some singles in the 90% range, then likely have a skills evaluation the following week.[/quote]
Holy shit, didn’t you hit 315 at the last meet? This is some damn fine progress.
A question I was meaning to ask you. Have you always had a naturally good arch on the bench or is it something you had to build? If you had to build it do you have any tips?
Holy shit, didn’t you hit 315 at the last meet? This is some damn fine progress.
A question I was meaning to ask you. Have you always had a naturally good arch on the bench or is it something you had to build? If you had to build it do you have any tips?[/quote]
Yeah, my bench sucked big donkey balls at that meet, haha. That lousy performance can be attributed to two things: I wasn’t quite ready for the length of the pause and I was having problems with cramps in my lower back. The former is my fault entirely because I just didn’t pause enough during the training cycle. As for the back cramps, they gave us one of those rinky-dink roll-away benches that you’ll find in a commercial gym. It seemed like it was only 2 inches off the ground; pair a back that was already pumped from squats and arching on a hobbit bench and you have a recipe for a jacked up back. Not good for benching.
As for my arch, I’ve always been pretty decent with it, but benching in a shirt helped me the most because I just had to find a way to make the ROM as short as possible. At one point I think I had my bench stroke down to like 8 or 9 inches and I don’t have T-rex arms and I didn’t belly bench. One thing that helps me with arching is that I can put my feet underneath me and go up on my toes - I find that I have a really solid base with that kind of set up. I realize you lift USAPL and you can’t go up on your toes, but getting your feet back further is always something you can try to develop the arch. You might need to slowly work your way into it by say putting a half foam roller underneath your lower back for your warm-up sets.
Notes: Figured I’d break out my knee wraps and hit some heavier singles on the squat. I do a pretty lousy job of wrapping my knees so this isn’t my favorite thing in the world to do, but I need to at least remember what they feel like. I got really sloppy on the first single with 435 because I rushed my set-up after the walkout. Second one was a lot easier and could’ve hit it for a double if I chose to do so.
RDLs were solid, although after realizing that I only hit 4 reps instead of 5 kind was a duh moment. Had to leave right after the RDLs and head up to Fort Meade so we could visit one of my wife’s friends. Freakin’ Beltway traffic is horrible. I’ll hit abs tomorrow.
Notes: Good benching tonight. Getting the bar off the j-hooks with all that chain weight made it tricky staying tight once I got up to 305. The first single was a little sloppy and harder than it should have been. Second one was much smoother. My old PR w/ 3 chains per side on the 2-board was 315 for a single, so getting it for 3x2 I think provides a good indication of improvement.
[quote]novaeer wrote:
You might need to slowly work your way into it by say putting a half foam roller underneath your lower back for your warm-up sets.[/quote]
I really like this idea. Do you think one of the 1 foot long half foam rollers would do the trick then?
[quote]mrodock wrote:
novaeer wrote:
You might need to slowly work your way into it by say putting a half foam roller underneath your lower back for your warm-up sets.
I really like this idea. Do you think one of the 1 foot long half foam rollers would do the trick then?[/quote]
I’ve been told to work up to and use PVC tubing by a very good lifter… unfortunately sometimes I don’t do what I should.
[quote]Ruggerlife wrote:
mrodock wrote:
novaeer wrote:
You might need to slowly work your way into it by say putting a half foam roller underneath your lower back for your warm-up sets.
I really like this idea. Do you think one of the 1 foot long half foam rollers would do the trick then?
I’ve been told to work up to and use PVC tubing by a very good lifter… unfortunately sometimes I don’t do what I should. :)[/quote]
In your log can you explain this lifters recommendations in detail? Then you’ll have to update your log ;o).
Notes: Bench still appears to be moving higher. Actually, I’ve never paused 335 in training before; in fact, I was barely able to do it touch and go prior to my last meet. The fact that I was able to get three solid singles with 335 is nice. Also, getting 325 on close-grip felt pretty good as well. That last rep was slow, but not a grinder so that’s why I gave it a 9.5.
For anyone interested, I benched today because I wanted to have a spotter and someone to give me a press command. I’m moving squats to Monday as well for the same reason, plus to have my knees wrapped better than my lousy wrap-job.
Notes: First week of meet prep and it was pretty tough. I’ve never done paused DLs or paused squats before, so today was a little bit of a guessing game to see what kinds of weight I could handle on each. The ISO MIO deadlifts felt a little strange at first, but I realize why Mike T. programmed them into my training cycle. I couldn’t get to the last set because the dog decided she REALLY needed to go potty, right that minute.
Pause squats are an incredibly humbling exercise, not to mention having to stay down there for 3 seconds – that’s just sadistic. I stopped at 265 on the GMs because fatigue was starting to screw up my form and that is the last exercise I want to do with bad form. Good effort today.
Notes: First week of meet prep and it was pretty tough. I’ve never done paused DLs or paused squats before, so today was a little bit of a guessing game to see what kinds of weight I could handle on each. The ISO MIO deadlifts felt a little strange at first, but I realize why Mike T. programmed them into my training cycle. I couldn’t get to the last set because the dog decided she REALLY needed to go potty, right that minute.
Pause squats are an incredibly humbling exercise, not to mention having to stay down there for 3 seconds – that’s just sadistic. I stopped at 265 on the GMs because fatigue was starting to screw up my form and that is the last exercise I want to do with bad form. Good effort today.[/quote]
I’m scared to see how quick you get stronger under the guise of Mike T!
After this I walked the dog for about 20 minutes at a moderate pace. I would’ve gone a little longer, but she was tired from being at day camp playing with other dogs all day.
Notes: The 2-board felt pretty good tonight. My lower back was still a bit stiff, but it eventually loosened up on the pulls. Lockout was pretty slow on the last rep with 390, but still had another rep left in the tank. Floor presses were easy, though I was getting pretty fatigued by that point.
