Geech, we will see if it works. I’m not going to have a set workout that day. I’ll do what I feel like: high reps, several sets, press to failure,etc.
This will also shorten my monday workout because I’m moving a couple exercises to the bench day. I do much better with shorter workouts. If it gets to be more than a half hour and I’ve had enough.
9/15
a.deadlift 385x5,405x5,425x5 (used belt with 425)
b.reverse crunch 5 sets
c.deadlift 50% max 250x7,5 my back was toasted so I had to stop after 2 sets
Tried the hook grip. I think it would work for me for a max set but not with reps. With this meet coming I keep forgeting this is supposed to be fun. I’ve been worried about my squat. I may do just a push-pull at the meet. I have to think about it.
Eco, I like the log. I plan on starting the 5/3/1 program after my meet this weekend.
I see that you want to bench twice a week, this Q&A post might interest you.
Thanks Joe. I going to try the substitution the suggest. Good luck with your meet. Let me know how you do if you would.
Thanks man, this is my first meet, not going to do all that much just get some numbers.
[quote]ecogenx wrote:
9/15
With this meet coming I keep forgeting this is supposed to be fun. [/quote]
Keep that fun attitude.You are gonna do just fine.
Was reading some Louie Simmons stuff today and he doesn’t use pause bench until competition…as far as i understood. I may wait until the weekend before my meet and work up to my opener with pauses then.
Not that I know better than Louie Simmons, but practicing the pause before comp has benefits for raw lifters. His guys are using bench shirts and are challenged even to touch their chests with the weight. The pause is practically built in.
Raw lifters, however, have to use muscle power to stop and hold the weight until the press command and then develop force enough to get it back off the chest. A paused bench for a raw lifter is much tougher than a touch and go and tougher to get off the chest than for a shirted lifter.
[quote]skidmark wrote:
Not that I know better than Louie Simmons, but practicing the pause before comp has benefits for raw lifters. His guys are using bench shirts and are challenged even to touch their chests with the weight. The pause is practically built in.
Raw lifters, however, have to use muscle power to stop and hold the weight until the press command and then develop force enough to get it back off the chest. A paused bench for a raw lifter is much tougher than a touch and go and tougher to get off the chest than for a shirted lifter.[/quote]
Intersting stuff.
9/17
bench 315x5,330x5,350x3
floor press 3 sets
speed bench 8 sets 3 reps 185lbs, 15 sec rest btw sets
barbell row 5 sets
EZ bar curl 3 sets 5 reps
[quote]ecogenx wrote:
9/17
bench 315x5,330x5,350x3
floor press 3 sets
speed bench 8 sets 3 reps 185lbs, 15 sec rest btw sets
barbell row 5 sets
EZ bar curl 3 sets 5 reps[/quote]
This is good stuff Eco. I think My Sunday mornings will start to look kinda like this.
This looks like what I do…
All copycats end up in hell.
[quote]j_willy3 wrote:
ecogenx wrote:
9/17
bench 315x5,330x5,350x3
This is good stuff Eco. I think My Sunday mornings will start to look kinda like this.[/quote]
I only wish my Sunday mornings could like like this.
Nice Bench!
[quote]skidmark wrote:
This looks like what I do…
All copycats end up in hell.[/quote]
Live your life in such a way that when your feet hit the floor in the morning, Satan shudders & says…“Oh shit…he’s awake!!”
I’m already known in hell
skid, this student bows before the master and accepts his knowledge.(or something like that)
Great stuff guys. Wendler’s 5/3/1 program really seems to be a hot topic of conversation in the PL world right now. You can’t argue with the results that Wendler is seeing on this program (a lot of PRs for someone who has been in the game for a long time).
I am struggling to figure out the pause effect as a raw lifter also. I am thinking of using some pause work late in September or early in October. My meet is in early November.
I think I’m over complicating this. I need to keep it basic. I’m just adding speed bench on Mondays and pushing Wed bench day to Thursday. So still 3 days a week.
Mon: dead,military,stiff dead,dynamic bench
Thur:bench,dips,row,curls
Fri:squat,front squat,pullups,abs
or something like this. After this meet I want to start doing cleans and rack pulls.
[quote]ecogenx wrote:
Geech, we will see if it works. I’m not going to have a set workout that day. I’ll do what I feel like: high reps, several sets, press to failure,etc.
This will also shorten my monday workout because I’m moving a couple exercises to the bench day. I do much better with shorter workouts. If it gets to be more than a half hour and I’ve had enough.[/quote]
I think that kind of attitude and practice would help me. I am with you on keeping things short.
Eco, you’re one strong sonofagun, and will do great at your meet. But, I’d practice that pause a little bit before your comp. A full second or even two. Your training sessions look great!
I think a lot of us on here tend to over think our workouts and I’m including myself in this. Remember the KISS principle and you’ll be Ok. Also practice, practice,and more practice.