I’ve seen the problem you have with the barbell bench happen a lot. If somebody has a weak side they sometimes compensate by pushing that side up first and stabilizing with the strong arm. At this point the strong arm has got slightly more than 50% of the weight due to the angle. The right arm then finishes but in the process gets overly tired. I think you’re doing the right thing by using DB’s to fix the problem. Concentrate on exploding up with the week arm and don’t let the strong arm go ahead of your left.
Couple of other points…
Drop the tri kickbacks completely (waste of time at your level). Stick with the pushdowns and close grip that I see you’re doing recently.
Don’t just consider good mornings… do them. They will help you with everything especially deadlifts. I know you’re not feeling them in the hams and more the lower back. I find if I keep the legs straight and the knees locked I get more DOMS in the hams the next day. Ideally you want it to work both so check some of the variations (there are lots of different ones - check westside for details).
As you’ve seen yourself it also helps to take a break once in a while. I personally like to take 3 or at most 4 days off quite often rather than a whole week occasionally. This seems to recharge the batteries without having to go through intense DOMS after each break.
Overall you seem to be doing well so keep pushing2failure ;o)
Hope this helps
[quote]Intersweat wrote:
I’ve seen the problem you have with the barbell bench happen a lot. If somebody has a weak side they sometimes compensate by pushing that side up first and stabilizing with the strong arm. At this point the strong arm has got slightly more than 50% of the weight due to the angle. The right arm then finishes but in the process gets overly tired. I think you’re doing the right thing by using DB’s to fix the problem. Concentrate on exploding up with the week arm and don’t let the strong arm go ahead of your left.
Couple of other points…
Drop the tri kickbacks completely (waste of time at your level). Stick with the pushdowns and close grip that I see you’re doing recently.
Don’t just consider good mornings… do them. They will help you with everything especially deadlifts. I know you’re not feeling them in the hams and more the lower back. I find if I keep the legs straight and the knees locked I get more DOMS in the hams the next day. Ideally you want it to work both so check some of the variations (there are lots of different ones - check westside for details).
As you’ve seen yourself it also helps to take a break once in a while. I personally like to take 3 or at most 4 days off quite often rather than a whole week occasionally. This seems to recharge the batteries without having to go through intense DOMS after each break.
Overall you seem to be doing well so keep pushing2failure ;o)
Hope this helps[/quote]
Goddamit another goodmorning supporter, nah just kidding ;p thanks for the advice, all took in. Very intresting what you said about the bench problem, my thinking was the oppisite on the matter, but your theory makes more sense after thinking about it.
Thanks 
Day 3 complete (friday)
Bench Flat
65k 1x5
60k 4x5
Standing Bicep Curl
15k 5x8
Flat Chest Fly
10k 4x8
7.5k 1x8
Ez Bar close grips
35k 4x8
30k 1x8
Benching form still needs a little work. Pumped out that workout in about 25-30 minutes, for some reason my workouts are taking me less time every week 
lol.
Over and Out
Day 1 complete
Dead
100k 4x5
90k 1x5
Dumbell Row
20k 5x5
Front Raise
12.5k 1x8
10k 4x8
Upright Row (ez bar)
30k 3x8
25k 2x8
Lat Pull downs
5x8
Happy with today, its my grip that fails me on the dead (makes sense for this to be the first thing to fail). I did move up to 12.5k’s on the front raises but my control was terrible so i moved back down to 10k and they felt much more lighter and easier to control today. Had to use a Ez bar for front raises today, some1 was using the 15ks.
over and out
Day 2 (yesterday)
Squat
90k 2x5
85k 3x5
Leg press
5x5 (+15k)
Good Morning
40k 5x5
Back Leg Extension
5x8 (lvl3 for 3, 2 for 2)
Front Leg Extension
5x8 (lvl5)
Didnt quite get into the rythym of doing Good mornings untill the last set which is a shame, i kept my legs very stiff, and presto, hello hams. Ive been slacking on my cardio tut tut, gotta keep on top of that. Need to stretch more also, since am not doing the cardio any more am not doing this either.
OVer An Out
Day 3 Complete (yesterday)
Bench Flat
65k 3x5
60k 2x5
Ez Bar Curl
30k 3x8
20k 2x8
Flat Chest Flye
10k 5x8
Close grip bench
45k 2x8
Ez bar close grips
20k 3x8
Am just gonna stick to the Ez bar now on for close grips, less damage done to the wrist i can also feel it working better on my tri’s.
Over and Out
Day 1 yesterday
Dead
100k 3x5
90k 2x5
Dumbell Row
17.5k 3x8
15k 2x8
Dumbell Upright Row
10k 5x8
Took it easy today to keep myself fresh, i was sheduled to take week off next week, but since my membership aint running out untill the week after well i thought i might aswell, i pay enough for it. Felt hell of a good pump on the deads yesterday. Might do some research in grip and wrist exercises, i think i would benefit.
Over and Out
Day 3
Bench Flat
60k 3x5
55k 3x5
50k 2x5
45k 3x5
Hope my body recovers well over the weekend and i didnt push it to much this week, so i can get a good week in the following week befroe my break.
OVer and Out
Due to personnal curcumstances i took the week off last week, i had a a full body on wensday and thats it.
Am also dropping my work out to hit 15 sets for this period.
#Day 1#
Deadlift
???k 0-5x5
Barbell Row
??k 5x5
Seated Row
??k 5x5
Total Work sets 15
#Day 2#
Squat ???k 5x5
Good Morning
??k 5x5
Leg Press
??k 5x5
Total Work Set 15
#Day 3#
Bench Press
???k 5x5
Standing Mill Press
??k 5x5
Upright Row
??k 5x5
Total Work Set 15
Day 1 complete
Dead
100k 3x3
110k 2x2
120k 1x1
Total Set 5
Bent over Barbell Row
55k 5x4
60k 5x1
Total Set 5
Seated Row
(+2 10k and 2 7.5k) 5x5 complete
Back feels nicely worked, after that break mmmmmm. Cut down on the volume this period as my budget is low. Overall good workout.
~over and out~