Well off the cuff this is what i am thinking and have had success with.
4 day split, 2 geared for bench work and 2 geared for sq/dl work. If i can actually work bench 2x per week then 1 day will be traditional bench and other day may be more of a narrow grip or something? If i can only work bench stuff 1x per week then it will be a bench day, narrow grip, 1 board blow it up day and other day will be maybe upper back/lat tri something so I’ll have to play that by ear.
Sq/dl probably split up days like squat, light sumo, lunge/step-up, GHE work and other day Deads, front squat, etc.
Thinking about either alternating a heavy week/light week, or a peak week flat week loading scheme (maybe not really a difference there lol) so i can stay with the 7 day microcycle.
I am with you on the sled work and am going to try that. This last cycle i was just tired after main workout so put sled in on off days which started more as recovery but ya know how that goes. Pretty soon it can become heavy and be another workout…i’ll never learn…lol
Some positives from last cycle, i was able to hit some fair numbers while training in a fatigued state and fatigue caught up to me before joints said no way. So all in all i would call it a success for this cycle.
I had a very successful cycle a while back where I had bench day and then the other alternated between close grips and reverse grips. While I was training shirted primarily, my raw max went up at the same time.
[quote]PeteS wrote:
I had a very successful cycle a while back where I had bench day and then the other alternated between close grips and reverse grips. While I was training shirted primarily, my raw max went up at the same time. [/quote]
That is going to be my first choice, a split like that.
Ya know now that the dust from a i feel strong but feel like shit squat day has settled a few things have come to mind.
The last time i had 405+ on my back was first week in march, so 7 weeks ago if i got that right. Since then a few light weeks, 3 weeks of pretty good safety bar squats, and introductory week last week at 315 for some volume and bam right to 405x5 today. Plus did sumo last Friday, first time since last spring. So now i am wondering if those 2 things (not squatting regularly to a heavy squat day and sumo) had more to do with today than accumulating fatigue…oh what a rookie mistake…no offense to anyone.
Any thoughts?
Did something different today and went to a Gold’s gym. It was good to get away from normal routine. Bench were low and narrow, bars were fat and smooth and plates felt light…gotta love it
Iso bench holds
About 1" off chest, 2 count so longer than a meet pause but not excessive
about 4-5 work up sets
315x5 top set
Narrow grip bench (index finger touching smooth part of bar)
2-3 warm-up sets
315x5 top set
Incline (was a little steeper than i usually use, i like to keep it lower and closer to a bench than a steep incline
205/225 x5
255x4
Decline (way steeper than normal, felt like i was hanging upside down)
225/275/295 x5
While i am thinking about it here is my bench form that i have evolved to.
Arch-try to get shoulder closer to hips but i spread my back wide more so than pinch my shoulder blades together.
Grip- when i touch my chest i look for an angle at my elbow that is slightly wider than 90’
Lowering- Push chest to bar as lower weight, elbows flair to 45’ from lats
Elbows under bar or ever so slightly in front of bar(toward knees)
Forearms perpendicular to the floor
Legs- heels are just under or behind my knees and feet not too wide
hams and glutes are flexed and tight as i lower bar and push heels into floor as i am driving weight off my chest
Bar path- slitly towards knees but not excessive touching chest just below the nipple line and same path going back up
Grip-hands slightly pronated so weight is over the heel of my hand on little finger side. gives me more of a drive through the bar with my lats and tri’s
[quote]Germanone wrote:
Edit: Body weight 198.5 this am…WTF
Did something different today and went to a Gold’s gym. It was good to get away from normal routine. Bench were low and narrow, bars were fat and smooth and plates felt light…gotta love it
Iso bench holds
About 1" off chest, 2 count so longer than a meet pause but not excessive
about 4-5 work up sets
315x5 top set
Narrow grip bench (index finger touching smooth part of bar)
2-3 warm-up sets
315x5 top set
Incline (was a little steeper than i usually use, i like to keep it lower and closer to a bench than a steep incline
205/225 x5
255x4
Decline (way steeper than normal, felt like i was hanging upside down)
225/275/295 x5
Db row
90/3x8
T-bar row
135/160/160 x8
[/quote]
Sounds like the same shitty equipment in my commercial gym. Get real spoiled benching on a Metal Militia/Forza on my ME days, then do my ‘light’ or DE work at the commerical gym and feel like I am going to fall off the bench.
Sounds like the same shitty equipment in my commercial gym. Get real spoiled benching on a Metal Militia/Forza on my ME days, then do my ‘light’ or DE work at the commerical gym and feel like I am going to fall off the bench.
[/quote]
Ya it was a real treat… but seriously it was a good change of pace. Nice to get somewhere different for a day
[quote]FarmerBrett wrote:
Great deadlifting. Why do you do sumo when you have a great conventional? Do you think they give you something else?
I can’t believe you are under 200 lbs. Are you sure your scales are working right?[/quote]
Lol, ya scale are right.
I am trying to stay away from the comp lifts for a while and get stronger at some other things. Also goal was to strength hips a bit but i really don’t use them on my sumo dead…lol
Thanks Punnyguy, appreciate it. My lifts were ok, nothing earth shattering but solid.
Kpsnap feel free to ask away. I have been fortunate to grow up and compete back in Pa for years and there were some amazing lifters back there who always took time to help out us young/new guys. So I always have to time help someone else if i can.
Kpsnap please don’t think I was calling you new etc. I wa new back then and those lifters taught me the value of helping others. I probably didn’t say that very well above
I consider myself a neophyte with a lot of knowledge. I didn’t start lifting until I was 40. I’ve been obsessed with powerlifting ever since and have had access to some amazing resources via my coach.
Wish snapper was going to be here when you come, Im sure youd get more out of her lifts.
Plus the entertainment factor with the both of us would be priceless.
