Riding the Line Between BBing & PLing

Training Bodybuilding
621

cycle 2, week 1 bench- bench felt EFFing awesome tonight. this is the strongest i’ve been on reverse grip. i added 30lbs to my actual max moving it up to 480lbs. taking 90% of that gives me a working max of 430lbs.

revere grip bench press

warmup
0x10
135x6

working sets
(65%)-280x5
(75%)-320x5
(85%)-365x10 +5 reps. stopped at 10 could have gotten at least 15 reps.

long pause sets
405x1
455x1
460x1- this set felt awesome. next week i’ll up this to 470.

pulldowns

who cares it’s a machine x 10 x 3

cybex row

who cares it’s a machine x 10 x 4

abzzzz

steep decline situps with 25lb plate

10 x 2

that’s it. left a lot in the tank tonight.

622

cycle 2, week 1. skwatts. i’ve upped my max 30lbs as well as added bands. things went really well today and i left a lot of weight on the platform.

squats against bands

warmup
0x10
135x6
225x6

working sets
(65%)- 365x5
(75%)- 420x5
(85%)- 475x5

545x1- felt very comfortable and fast. video isn’t the best angle but you can hear joweee giving my depth call. next week i’ll up this set to 565.

hack squats- feet middle of platform and knees together. paused at bottom

some x 10 x 3

abzzz machine

who cares it’s a machine x 10 x 3

another great session. my plan is to hit at least 600 against bands before the comp. the bands definitely force you to keep your form tight.

623

Shit, these are some awesome lifts. I’ll have to try that wide grip reverse bench some time.

Great work!

624

[quote]Quick Ben wrote:
Shit, these are some awesome lifts. I’ll have to try that wide grip reverse bench some time.

Great work![/quote]

thanks!!

the reverse grip bench is a great bench variation for overall shoulder development and tricep strength. you use more of the medial and posterior heads of the shoulder.

625

[quote]maraudermeat wrote:

[quote]Quick Ben wrote:
Shit, these are some awesome lifts. I’ll have to try that wide grip reverse bench some time.

Great work![/quote]

thanks!!

the reverse grip bench is a great bench variation for overall shoulder development and tricep strength. you use more of the medial and posterior heads of the shoulder.
[/quote]

I have lagging posterior delts, so it couldn’t hurt. Only trouble is that I train delts and arms in the same day, and I don’t know how smart it would be to do reverse grip bench after push presses, or vice versa.

626

[quote]Quick Ben wrote:

[quote]maraudermeat wrote:

[quote]Quick Ben wrote:
Shit, these are some awesome lifts. I’ll have to try that wide grip reverse bench some time.

Great work![/quote]

thanks!!

the reverse grip bench is a great bench variation for overall shoulder development and tricep strength. you use more of the medial and posterior heads of the shoulder.
[/quote]

I have lagging posterior delts, so it couldn’t hurt. Only trouble is that I train delts and arms in the same day, and I don’t know how smart it would be to do reverse grip bench after push presses, or vice versa.
[/quote]

train it as a bench variation.

627

[quote]maraudermeat wrote:

[quote]Quick Ben wrote:

[quote]maraudermeat wrote:

[quote]Quick Ben wrote:
Shit, these are some awesome lifts. I’ll have to try that wide grip reverse bench some time.

Great work![/quote]

thanks!!

the reverse grip bench is a great bench variation for overall shoulder development and tricep strength. you use more of the medial and posterior heads of the shoulder.
[/quote]

I have lagging posterior delts, so it couldn’t hurt. Only trouble is that I train delts and arms in the same day, and I don’t know how smart it would be to do reverse grip bench after push presses, or vice versa.
[/quote]

train it as a bench variation.
[/quote]

Alright, why not. I’ll swap my regular bench out for a few weeks and see how it goes.

My thanks.

628

Tried the reverse grip bench today, and I like the movement. How much do you put up on that lift compared to your conventional bench?

629

[quote]Quick Ben wrote:
Tried the reverse grip bench today, and I like the movement. How much do you put up on that lift compared to your conventional bench?[/quote]

my regular grip bench touch and go is probably around 540 and my reverse grip is probably around 500 touch and go.

it took some time to get used to stabilizing the weight though. i also find that casting the wrists on reverse grip really helps to reduce a lot of the discomfort.

630

[quote]maraudermeat wrote:

[quote]Quick Ben wrote:
Tried the reverse grip bench today, and I like the movement. How much do you put up on that lift compared to your conventional bench?[/quote]

my regular grip bench touch and go is probably around 540 and my reverse grip is probably around 500 touch and go.

it took some time to get used to stabilizing the weight though. i also find that casting the wrists on reverse grip really helps to reduce a lot of the discomfort. [/quote]

Yeah I wrapped my wrists, so it wasn’t too bad. I lift off is essential though.

631

cycle 2, week 2

military press- decided to work up to a single after my working sets today. 305 was a 5lb PR. I did everything wrong during that set and still got it. I forgot to take in a breath before stepping back and then when i presses, i got back on my heels and almost lost it behind me. i stuck with it and was able to lock it out. i think i’m good for 315 if i take my time. i’ll move up to 310 next week.

warmup
0x6
135x6

working sets
(70%) 205x3
(80%) 230x3
(90%) 260x3

305x1

205x10,10,10

cybex tricep machine

who cares it’s a machine x 10 x 4

decline situps with 25lbs

12 x 2

was short on time and tired. still got my work in and hit a 5lb PR.

632

Hey MM,

I need some bench press advice and would appreciate it if you could steer me in the right direction.

I am mainly training for powerlifting and I train raw. My bench has been stalling for the past while and I think its because I am constantly changing my set up and I want some advice that I can stick with. I am always changing my grip widths because I am strongest with a fairly narrow grip (about a fingers worth gap between my pinky and the ring), yet every strong powerlifter writes that you need to go wide if I really want a big bench.

Here’s what happened today: I decided to try the wide powerlifter grip with my pointer on the rings. I definitely notice that the ROM is a lot less and I am tucking my elbows all I can but I just really lack explosiveness. I was on my second week of a 5/3/1 wave and only hit 335x2…obviously, I am supposed to hit at least 3 here and my second rep wasn’t even the cleanest.

Knowing that I am stronger then this I did another set after with my typical close grip described above and hit 335 for a relatively easy 3. I am probably good for 5 when fresh with this grip.

So my question is, can I get big bench by doing my closer grip since its where I am the strongest, or is it just not proper mechanics and I need to learn to go wide? I just turned 24 and weight around 205 if that matters at all. I am basically saying I am young so if benching wide is ultimately going to get me the best bench I can then I would rather reset my max to a wide grip and eventually get to my max potential.

Thanks for any help you can give me.

633

[quote]ajweins wrote:
Hey MM,

I need some bench press advice and would appreciate it if you could steer me in the right direction.

I am mainly training for powerlifting and I train raw. My bench has been stalling for the past while and I think its because I am constantly changing my set up and I want some advice that I can stick with. I am always changing my grip widths because I am strongest with a fairly narrow grip (about a fingers worth gap between my pinky and the ring), yet every strong powerlifter writes that you need to go wide if I really want a big bench.

Here’s what happened today: I decided to try the wide powerlifter grip with my pointer on the rings. I definitely notice that the ROM is a lot less and I am tucking my elbows all I can but I just really lack explosiveness. I was on my second week of a 5/3/1 wave and only hit 335x2…obviously, I am supposed to hit at least 3 here and my second rep wasn’t even the cleanest.

Knowing that I am stronger then this I did another set after with my typical close grip described above and hit 335 for a relatively easy 3. I am probably good for 5 when fresh with this grip.

So my question is, can I get big bench by doing my closer grip since its where I am the strongest, or is it just not proper mechanics and I need to learn to go wide? I just turned 24 and weight around 205 if that matters at all. I am basically saying I am young so if benching wide is ultimately going to get me the best bench I can then I would rather reset my max to a wide grip and eventually get to my max potential.

Thanks for any help you can give me.[/quote]

some of the strongest raw benchers bench with a narrow grip. they have very strong triceps and pecs. a wider grip allows you to use more muscle groups, especially on the decent because you can activate the lats and “row” the weight down. i bench with a wide grip but always have.

if benching with a narrow grip is working for you, i would stick with it. raw powerlifting is much different from geared powerlifting. form with raw can vary greatly based on ones natural leverages and build. we don’t have the luxury of using 5 different plys of supersuit to support the weight. we have to find the most beneficial way we can to move the most weight we can with the gifts God gave us and our cotton t-shirts:)

634

Thanks for the fast reply MM.

I will just stick with what works for me now then. I am glad I do not have to decrease my max now.

635

[quote]ajweins wrote:
Thanks for the fast reply MM.

I will just stick with what works for me now then. I am glad I do not have to decrease my max now.[/quote]

Here is a good example, guy is definitely not known for his bench but still impressive. He is also tall like me and long arms so it was good for me to see this video showing that wide grip to reduce ROM was not always the best way to go.

636

Sweet. Thanks for the encouraging vid. That is even narrower than I am!

637

cycle 2, week 2 bench day- arms were a little achey today.

yesterday my daughter had a birthday pary at a place called the House of Bounce. it was basically a wearhouse full of blow up bouncy things and tall slides. parents were told they were allowed to go as well. i went down a few times on this huge slide with my daughter. then she went on this huge thing that started with climbing up a wall and then the kids dissappeared down the other side. there’s an obsticle course on the other side. you can’t see anything from the outside. i waited around waiting for my three year old daughter to come down the huge slide. a few minutes went by and nothing. i started to get a bit nervous. then over the loud kids i could hear her calling my name. come to find out she got lost in the obsticle course and was scared. i took off my shoes and climbed the first wall. once over the wall you slide down a small slide. i did that and at the bottom was a small hole you had to crawl through. i’m thinking there’s no way my big ass is getting through the hole. luckily i squeezed myself through. then you have to make your way through all these blow up obsticles. i just sort of bulldozed through them. later my wife said the entire blow up thing was shaking back and forth forcefully as i was bulldozing through the obsticle. as i turn the corner ther’s this huge verticle climb to the top of the last slide. as i get there, i see my daughter go down the slide…damn. all that for nothing. unfortunately the only way out was to climb the wall and go down the slide. there were actually two slides at the top. as i climbed to the top, my side of the slide was collapsing under my weight. i finally made it to the top and as i peered down everyone was laughing becuase the whole structure was leaning to my side. i slide down to a standing ovation with my daughter leading the claps.

anyway… all that got my arms a bit achey but still had a great day today.

reverse grip bench press

warmup
0x10
135x6
225x6

working sets
(70%)-300x3
(80%)-345x3
(90%)-385x3

405x1
455x1
485x1 +10lb PR- i have a video of this and will get it up later this evening. i still have a lot left in the tank on these. next week i’ll move these up to 500lbs.

pulldowns

some x some x 4

seated rows

some x some x 3

abzzz machine

some x some x 4

standing cow machine

som x 20 x 5

things are moving forward very well. can’t wait to squat on tuesday. it was nice to hit a weight PR. have’t had one of those in awhile.

638

[quote]maraudermeat wrote:
cycle 2, week 2 bench day- arms were a little achey today.

yesterday my daughter had a birthday pary at a place called the House of Bounce. it was basically a wearhouse full of blow up bouncy things and tall slides. parents were told they were allowed to go as well. i went down a few times on this huge slide with my daughter. then she went on this huge thing that started with climbing up a wall and then the kids dissappeared down the other side. there’s an obsticle course on the other side. you can’t see anything from the outside. i waited around waiting for my three year old daughter to come down the huge slide. a few minutes went by and nothing. i started to get a bit nervous. then over the loud kids i could hear her calling my name. come to find out she got lost in the obsticle course and was scared. i took off my shoes and climbed the first wall. once over the wall you slide down a small slide. i did that and at the bottom was a small hole you had to crawl through. i’m thinking there’s no way my big ass is getting through the hole. luckily i squeezed myself through. then you have to make your way through all these blow up obsticles. i just sort of bulldozed through them. later my wife said the entire blow up thing was shaking back and forth forcefully as i was bulldozing through the obsticle. as i turn the corner ther’s this huge verticle climb to the top of the last slide. as i get there, i see my daughter go down the slide…damn. all that for nothing. unfortunately the only way out was to climb the wall and go down the slide. there were actually two slides at the top. as i climbed to the top, my side of the slide was collapsing under my weight. i finally made it to the top and as i peered down everyone was laughing becuase the whole structure was leaning to my side. i slide down to a standing ovation with my daughter leading the claps.

anyway… all that got my arms a bit achey but still had a great day today.

[/quote]

My hero ;), you are a good dad.

Also, that 305 press was insane! I am still trying to break the 200 pound barrier, it is just such a hard lift to progress on.

639

[quote]VikingsAD28 wrote:

[quote]maraudermeat wrote:
cycle 2, week 2 bench day- arms were a little achey today.

yesterday my daughter had a birthday pary at a place called the House of Bounce. it was basically a wearhouse full of blow up bouncy things and tall slides. parents were told they were allowed to go as well. i went down a few times on this huge slide with my daughter. then she went on this huge thing that started with climbing up a wall and then the kids dissappeared down the other side. there’s an obsticle course on the other side. you can’t see anything from the outside. i waited around waiting for my three year old daughter to come down the huge slide. a few minutes went by and nothing. i started to get a bit nervous. then over the loud kids i could hear her calling my name. come to find out she got lost in the obsticle course and was scared. i took off my shoes and climbed the first wall. once over the wall you slide down a small slide. i did that and at the bottom was a small hole you had to crawl through. i’m thinking there’s no way my big ass is getting through the hole. luckily i squeezed myself through. then you have to make your way through all these blow up obsticles. i just sort of bulldozed through them. later my wife said the entire blow up thing was shaking back and forth forcefully as i was bulldozing through the obsticle. as i turn the corner ther’s this huge verticle climb to the top of the last slide. as i get there, i see my daughter go down the slide…damn. all that for nothing. unfortunately the only way out was to climb the wall and go down the slide. there were actually two slides at the top. as i climbed to the top, my side of the slide was collapsing under my weight. i finally made it to the top and as i peered down everyone was laughing becuase the whole structure was leaning to my side. i slide down to a standing ovation with my daughter leading the claps.

anyway… all that got my arms a bit achey but still had a great day today.

[/quote]

My hero ;), you are a good dad.

Also, that 305 press was insane! I am still trying to break the 200 pound barrier, it is just such a hard lift to progress on.[/quote]

thanks hoss:)

my wife took some pictures. i’ll post some so everyone can have a good laugh.

yeah… standing militaries are tough. progress on them comes very slowly.

hopefully this week my form will be much better and i’ll hit a much easier 310.

640

[quote]maraudermeat wrote:

[quote]ajweins wrote:
Hey MM,

I need some bench press advice and would appreciate it if you could steer me in the right direction.

I am mainly training for powerlifting and I train raw. My bench has been stalling for the past while and I think its because I am constantly changing my set up and I want some advice that I can stick with. I am always changing my grip widths because I am strongest with a fairly narrow grip (about a fingers worth gap between my pinky and the ring), yet every strong powerlifter writes that you need to go wide if I really want a big bench.

Here’s what happened today: I decided to try the wide powerlifter grip with my pointer on the rings. I definitely notice that the ROM is a lot less and I am tucking my elbows all I can but I just really lack explosiveness. I was on my second week of a 5/3/1 wave and only hit 335x2…obviously, I am supposed to hit at least 3 here and my second rep wasn’t even the cleanest.

Knowing that I am stronger then this I did another set after with my typical close grip described above and hit 335 for a relatively easy 3. I am probably good for 5 when fresh with this grip.

So my question is, can I get big bench by doing my closer grip since its where I am the strongest, or is it just not proper mechanics and I need to learn to go wide? I just turned 24 and weight around 205 if that matters at all. I am basically saying I am young so if benching wide is ultimately going to get me the best bench I can then I would rather reset my max to a wide grip and eventually get to my max potential.

Thanks for any help you can give me.[/quote]

some of the strongest raw benchers bench with a narrow grip. they have very strong triceps and pecs. a wider grip allows you to use more muscle groups, especially on the decent because you can activate the lats and “row” the weight down. i bench with a wide grip but always have.

if benching with a narrow grip is working for you, i would stick with it. raw powerlifting is much different from geared powerlifting. form with raw can vary greatly based on ones natural leverages and build. we don’t have the luxury of using 5 different plys of supersuit to support the weight. we have to find the most beneficial way we can to move the most weight we can with the gifts God gave us and our cotton t-shirts:)
[/quote]

Thanks for the insight MM, I do raw bench also and in my off-season bodybuilding training enjoy heavy triples. I grip the bar with my pinky wrapped around the ring – I’ve gotten up to 290x3, I’m going to try moving my grip in slightly after my next show. You’re looking a lot leaner, are you still considering bodybuilding again?

@AJ, impressive lift for 205 lbs – you’re only five pounds heavier than me in off-season mode and putting me to shame!