That’s excellent man! I think you’re on the right track! Skip right to the end and figure out how to lower the bar with your lats, not your biceps!
Just like when you did chins, using your lat to control (and rotator cuff “rib meat”) your elbow position and protect your bicep. You just need to figure out how to get the tension in the right spot to lower the bench press.
Check out this “Scap Pushup.” This lady locks out her elbows, then moves her shoulder blades Around her ribs. As she lowers the low traps(same stuff you hit with No Monies) stabilize the shoulder blades. Then as she raises the serratus (that rib meat between your pecs and lats) guides the shoulder blades Around the ribs and forward.
Try a few reps of this Scap Pushup before a set of bench, and see if you feel anything. Ideally, you’ll feel the same bicep tightness/pressure or shoulder/elbow discomfort. And if you keep adjusting your wrist, elbow and shoulder position you’ll (ideally) figure out how to get that tension off your elbow and into your back.
Thanks for the support mate and this post is excellent and describes exactly what I was trying to convey. I will deff try some of this tonight and tomorrow before benching. Dropping the OH work and doing triceps was good last night and shoulder is feeling good this morning. Winning.
Lower back is still sore from deadlifts, not omg I have hurt myself sore, just muscle soreness so that’s good. Will just watch it when squatting tonight.
Left shoulder is feeling OK, not 100% but dropping the OH work this week is definitely helping.
Left elbow is not happy today. Forearm tendon is a bit sore, guessing from gripping the deadlifts on Wednesday. Nothing to really worry about just annoying when I try to drink my coffee.
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
120 x 6 x 4 sets (264 lbs) RPE 6, 7, 7, 7
Legs felt good but serious lower back pump. This weights was probably a 3 rep max a little over a year ago, now it’s good for technique practice.
Bench
Bar x 5
70 x 5
90 x 3
100 x 2
105 x 4 x 4 sets (231 lbs) RPE 8, 8, 9, 8
These were real good tonight.
Pull ups BW + 7.5
8 x 3 sets
Lower back was a bit funky from deadlifts but didn’t slow me down too much. Bench was good tonight, not where I want it but getting closer. Shoulder felt ok.
Thanks Chong Training does feel like it’s going well at the moment. The key is to keep progressing little by little without getting an injury. Then look back in 12 months time and realise I’ve actually come a long way.
Good weekend. We are in lock down so didn’t have anywhere to go. Just hang with the wife and kids and got in a few walks with the dog. My son didn’t have his usual gymnastic session no Saturday due to lock down. So to honor @ChongLordUno I decided to get him to do some burpees instead. I told him about a friend of mine who was doing 100 every day and then bet him $50 he couldn’t do 100. Now he is only 8 so he does his burpees without a push up but even so 100 still sounded like a good challenge. So he starts with myself and his older sister counting every rep. By 20 he was starting to breath a little hard but he knuckled down and just kept a good rhythm. At 50 he paused for a few secs breath and looked like he might stop but the little bugger was just tricking me. He just starts up again and knocks out the next 50 pretty much the same as the first. Great so see him do the work and worth the $50 to show him he can do things easily if he is determined. I might have to get him doing 200 next, or even worse do 100 with him !!
Today my son (also 8) wanted to push my new sled around. He loaded up 10 lbs of small plates (for almost 100 lbs total weight) and did three or four there-and-backs on our 25-yard stretch of driveway that includes an incline on the ‘there’ push.
If we’re not careful, @simo74, it won’t be long before these kids are kickin’ our butts…
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
130 x 1
142.5 x 4 x 4 sets (314lbs) RPE 8, 8, 7, 8
Solid enough. Got better as the sets went on. Did 5 reps on the last set just because.
Bench
Bar x 10
70 x 5
90 x 3
100 x 6 x 4 sets ( 220 lbs) RPE 8, 8, 8, 8
Felt ok, shoulder still a little annoyed but doesn’t seem to effect the press.
Pull ups - neutral grip tonight
BW +15kg
6 x 4 sets
These were tough tonight. Doing these in a straight bar at the gym seems easier !!
Awesome getting your boy to participate. I have my 4yo daughter into “sally” squats (if you don’t know what they are… they suck).
My 7yo son loves doing pushups with me, actually has great form. I need a trick like yours to get my other son (5yo) motivated and believing in himself. He gets “tired” and gives up first almost every time they do something strenuous. $50 might do it lol!
If he is 5 I would focus more on games with him. Race him and tickle him if you catch him, or wrestle and make is fun. I do a bit of coaching with 5/6 year olds and they generally don’t respond to challenges
the way an older child will.
100% agree with this. My little man will run himself ragged on any game going but responds poorly to bribery or challenges.
I’ve also recently discovered that getting him out in nature and going for an “explore” seems to be magic. He racked up 15k steps of hilly walking/running last week without a single complaint.
Also: love the work in here Rob, I’ve just used all my likes over in pwns log so apparently I’m not allowed to like any of your posts.
Thanks very much for that suggestion.
I have to remember that my 3 kids are all very different from each other, and if one doesn’t respond the same way to my “challenges”, that’s not a problem - I just need to find a different motivation. I will put this into action.
Coaching that age group - good on ya! I have much to learn.
