I’ve just started benching again and I’ve found that even with setting up properly, (scaps retracted, slight arch, staying nice and tight, tucking elbows) on the eccentric im feeling a lot of pressure on my front delts and biceps. It’s not really painful, more like a deep stretch, but I can tell somethings not right. Any ideas on what might be causing this or hints on how to fix it.
I’ve just started benching again and I’ve found that even with setting up properly, (scaps retracted, slight arch, staying nice and tight, tucking elbows) on the eccentric im feeling a lot of pressure on my front delts and biceps. It’s not really painful, more like a deep stretch, but I can tell somethings not right. Any ideas on what might be causing this or hints on how to fix it.
Thanks mate.[/quote]
the cue “tucking the elbows” isn’t really right in my opinion. if a lifter consciously tucks the elbows, they may tuck too much. i prefer to concentrate on rowing the weight down. when rowing the weight down the elbows will tuck more natural and the bar path will be more natural as well.
what i do is when i unrack i “bend the bar”. i push against the bar in an attempt to bend the bar towards my feet. this makes my elbows roll in creating the tucking motion as i then row the weight down. so, as i’m bending the bar i’m also rowing at the same time.
i’ve slacked on posting my training. i’ve switched over to higher rep work with little rest between sets. I’m going to stick to this type of training for a couple months in hopes of increasing my conditioning.
tonight- quads, upper back, biceps and calves
front squats- about 60 seconds rest between sets
0x10
135x10
225x10
315x10x3 sets
leg extensions
some x 50 R/P
pullups
bw x 15,10
bent over rows 60 sec. rest between sets
135x10
225x10
315x10
reverse grip dumbell curls on preacher curl - supersetted with - dumbell wrist curls
50 x 10 x 2 sets 50 x 20 x 2
60 x 10 60 x 20
standing calf raise- decided to do something different tonight- i stuck the pin in the stack at the midpoint for the first set and did 6 reps witha long pause at top and bottom. then we would add one increment and do the same rep scheme. we did this all the way down to the entire stack. we did each set as soon as the other guy was done. it was a total of 15 sets. it was fun…
that’s it. can’t wait for the conditioning day on sunday. some of the fun for conditioning day will include hill sprints, hill sprints with sled, rowing the sled up the hill, sled drags, sand bag walking lunges, sand bag shouldering and tire throws. my sand bags range from 100lbs to 300lbs.
Hey meat. Im trying to brush up my sumo deadlift form. Can you think of anyone with impeccable form so i can look up a few videos on you tube. ive read a bunch of articles but i am definitely a visual learner.
conditioning day- decided to do some heavy(ier) sled drags today. we stopped using the harnesses and just throw the strap over our shoulder. i like it better because it allows some upper body work as well.
so… we took the sled up to the football field and did sled drags from one goal post to the other. the grass was about 8 inches high which really creats a ton of friction. we started with 3- 45’s and 1- 25lb plate. we did a total of 4 drags each.
After that we did tire throws. we started in front of one goal post, and threw the tire back over our heads towards the other goal post. then we ran down, set up and threw it again. the first lap it took a total of 14 throws to get it to the other goal post and on the second lap, i got it in 11 throws.
we then called it a day. hopefully my duffle bags will arrive at some point so we can start doing some sandbag work as well.
[quote]Hazzyhazz24 wrote:
Hey meat. Im trying to brush up my sumo deadlift form. Can you think of anyone with impeccable form so i can look up a few videos on you tube. ive read a bunch of articles but i am definitely a visual learner.
[/quote]
go over to Elite and read the article by marc bartley on converting to sumo. i really like his view on squatting the weight up. also, there’s a vid of him going through it as well.
i’m going to go back to doing partial- top end movements and go supramaximally then drop back to my full ROM stuff. I find that i get warmed up better and then the working sets feel lighter.
warmup- 4 board bench press- paused
135x6
315x4
405x4
495x2
545x1
585x nada. was going to stop at 545 but it felt way too easy. 585 didn’t feel heavy but i brought it down way to high. i thought about giving it another shot but this is supposed to be a warmup, not working sets.
full ROM bench- paused
315x8- easy…as it should be
dumbell incline press
80’s x 10
100’s x 10
120’s x 10- will move up to 140’s next week.
pec dec-
some x 100 r/p
tricep pushdowns supersetted with kickbacks
some x 20 x 2 some x 20 x 2
seated calf raise- started with 1 plate for 6 reps. long pause at top and bottom and added 10lbs with no rest for 15 sets.
