[quote]hangiron wrote:
nice job gbench “you kick ass” that girl that hit 253lbs she’s jealous of your size-lift ratio …lol[/quote]
LOL!
thanks hangiron! I think that was the first “2nd” place she’s ever gotten 
G
Tricep day!
Racklocks:
225x8
275x5
295x5
315x5
All the guys were at the gym tonight and joined in on the rack locksouts with me, so just for fun we threw on 350!! I’ve never tried more than 315, but tonight was the night! I got 350 for 1!!!
It went up on the first try, slow but good. Way too excited to try another rep.
Close grip bench (no spotter, so stayed light and increased the reps)
95x10
115x10
115x10
DB Curls:6-12-40-6 (no rest)
30x6
20x12
10x40
30x6
Tricep press down machine
3 sets of 90lb 15,12,10 reps
Arms feel good, calling it a night!
G
Check out www.metalmilitia.com
Your set up is just as importatnt as anything else. Arch your back, Elbows in. You need to have a speed day. also look at West side barbell training techniques. You will be smoking 225 faster than you know it. Train like a powerlifter… Like the Trailer Park Mafia Powerlifters.
[quote]Plato6988 wrote:
Check out www.metalmilitia.com
Your set up is just as importatnt as anything else. Arch your back, Elbows in. You need to have a speed day. also look at West side barbell training techniques. You will be smoking 225 faster than you know it. Train like a powerlifter… Like the Trailer Park Mafia Powerlifters. [/quote]
Thanks Plato…225 sounds soooooo sweet! I totally agree with the “set up.” I am working on my arch, my hip flexors and hams are super tight so I am really working on them, in order to get my feet back as far as possible. Anyone , know any good hip flexor stretches???
The elbows in, is definitely a tough one for me, I’ve always benched with my elbows flared out. I’ve tried the elbows in, but it is so “un-natural” for me. I would definitely have to lower the weight and really focus on the new form and I’m not sure I am willing to dedicate the appropriate time to that, especially with Worlds in June and Nationals in August.
I tried opening that website you mentioned, and no luck, I’ll keep trying.
thanks so much for the tips!!
G
Well Saturday was bench day and let me say…C, I totally feel your pain on this one. It was my first bench day back since my competition and it sucked!!! I’m calling it “post-comp. fatigue”. I went in, not really knowing what I wanted to do. I was scheduled for a “heavy” day which meant 175 for 3 sets of 5, but I also wanted to try 195 since I’ve got that “bar meet” coming up this weekend and I really wanted to feel that kind of weight again.
I got 195 a few weeks back, so I knew I had it in me. But than again I knew that I shouldn’t be doing heavy singles 4 weeks in a row either!!!
Well, I got greedy and tried doing a little of everything…stupid!!
Warmup
bar
95
135
Singles:
160x1
185x1 (went up slow,but legal)
195x total miss (what was I thinking!!!)
So now that I’m totally pissed I decided to go back to my original plan of 3x5
175x3 (felt heavy as H***)
165x3
165x5
Declines: 2x5 goal
165x5
165x4
I usually do more than 2 exercises but mentally and physically I was shot!
So not a good training day! I didn’t have a good plan going in and that totally messed me up.
Back at it next week.
G
Dont forget breathing. So many people leave it out. Deep breath at the top and hold it.
[quote]Plato6988 wrote:
Dont forget breathing. So many people leave it out. Deep breath at the top and hold it.[/quote]
Got it! Thanks so much! And yes, deep breath, big chest!
G
[quote]GBench wrote:
Well Saturday was bench day and let me say…C, I totally feel your pain on this one. It was my first bench day back since my competition and it sucked!!! I’m calling it “post-comp. fatigue”. I went in, not really knowing what I wanted to do. I was scheduled for a “heavy” day which meant 175 for 3 sets of 5, but I also wanted to try 195 since I’ve got that “bar meet” coming up this weekend and I really wanted to feel that kind of weight again.
I got 195 a few weeks back, so I knew I had it in me. But than again I knew that I shouldn’t be doing heavy singles 4 weeks in a row either!!!
Well, I got greedy and tried doing a little of everything…stupid!!
Warmup
bar
95
135
Singles:
160x1
185x1 (went up slow,but legal)
195x total miss (what was I thinking!!!)
So now that I’m totally pissed I decided to go back to my original plan of 3x5
175x3 (felt heavy as H***)
165x3
165x5
Back at it next week.
G
[/quote]
You wore yourself out on the 195lb bench. You’ll be back to normal next week:)
claire
[quote]cvb wrote:
You wore yourself out on the 195lb bench. You’ll be back to normal next week:)
claire
[/quote]
I’m hoping thats it too! Thanks Claire!
G
Saturday night: CrazyAzz, anything goes, freak show bar meet!
Well, I was the only female lifting, tonight. This was a fun anything goes bench meet. It was touch and go, wrist wraps, elbow wraps and multi ply shirts allowed. Only One rule: you had to touch your shirt for it to count, notice I said “shirt” and not “chest”, there was alot of belly benching :).
First off I was the first lifter of course and I checked the bar and it seemed alot thicker than the bars I’m use to lifting. A few people said it was a “squat bar”. Are squat bars heavier in weight??? Anyway, I had to get that changed, I had trouble just gripping that bar (small hands).
So I opened with 180, clean and easy. Than 190, clean and easy, so I went for it…the big 2.0.0! And nope, not happening tonight 
Got it off my chest almost to 90 and than did a nice isometric hold for a good 10 seconds before giving up. I thought for sure, it was going up with how easy 190 was. Oh well, next time right? Of course I could have wrapped my elbows or threw the shirt on, but I wanted it raw!!! Dang it!
I’ll post some pics soon.
G
Ok just over 12 weeks til IPF World Bench Press Championships, so I’m starting a new training cycle to include shirt work.
I’ll keep my same routine of one week heavy and one week speed (to include shirt work).
Today was Heavy Week so I dropped my weights back by 10lbs to start fresh and keep my speed in check.
Warmups: bar,95,135,155
Work sets on flat bench: raw
165lb, 3 sets of 5
Delcine Bench:
155lb, 2 sets of 5
Negs. 205 for 2 sets of 3
Cable flies: 3sets of 10
Sled drags
Nice easy workout today, didn’t struggle with anything.
Can’t wait to put the shirt on for the first time since Nationals last year. I’ll do that on Thursday of next week!!
G
Congrats on getting 190lb at the meet. Save the 200lb for when it counts @ Worlds:)
I need to start doing negatives again but there are no longer any spotters available at my gym
Claire
[quote]cvb wrote:
Congrats on getting 190lb at the meet. Save the 200lb for when it counts @ Worlds:)
I need to start doing negatives again but there are no longer any spotters available at my gym
Claire[/quote]
Thanks Claire and I know what you mean about the negatives. I am even finding that I have trouble using a spotter. I find myself worring about “when” they will actually pick the weight up off me. I don’t like 200+ sitting on my chest for any amount of time and it always takes a second for the spotter to realize that I’ve fatigued.
So I’ve decided to use the power rack and place the safety bars as low as possible, just slightly above my chest. I have my spotter hand off to me and I lower it, safely to the bars and than he picks it up from there. Depending on the power rack, I might have to place boards under the bench to get the right height. This takes the worry of me getting crushed away
But more importantly Claire, whens your next meet?? I miss your training log!!!
G
Great job! Beauty, brains and brawn, you got the whole package.
My goal is a 200lb flat and you’re beating me there!
Keep up the quality work!
[quote]Fire Walk wrote:
Great job! Beauty, brains and brawn, you got the whole package.
My goal is a 200lb flat and you’re beating me there!
Keep up the quality work!
[/quote]
Thanks so much!! I am trying my best!!
Ok, so last night was my first time back in the bench shirt since Nationals last November. I’ve never really gotten the hang of this thing to be honest with you. At Nationals I got 203 and missed 209. However, my raw strength at that time was 180. So I was getting maybe 20lbs out of it.
So my logic last night was, if I can do 195 raw now, I should be able to get at least 225 right??
So heres how it went:
Warm ups: bar, 95, 135
Raw Singles: 155, 170
Rage X:
195 for 2 off a 2 board
215 for 1 off a 1 board
225 for a touch and go: missed the lockout (honestly, I just got too excited and lost my form)
225 again: Got it!
225 again: Even easier!
Band Work: (large blue bands)
115 for 2 sets of 5 (no problem)
Incline BBell:
95x5
115x5 (both super easy)
Ok, I’m happy with that, especially since the shirt is a size or two too big on me. Its a size 37 and I’m lucky enough to have Inzer sponsor me again this year at Worlds and they are completely outfitting me, so a 36 is in the mail. Can’t wait to see what I can get out of that one.
I know some who get 50-100lbs out of their single plys. I’ve got 11 weeks to focus on it and I will adjust my training to do so.
Next week is Heavy week so raw work for 3x5. Back in the shirt the week after on the 26th.
G
Great job with the bench shirt:)
Hey GBench just read through your entire thread nothing less than inspiring. keep up the good work.
Mike
[quote]cvb wrote:
Great job with the bench shirt:)[/quote]
Thanks Claire! May I ask how much you typically get with yours?
G
[quote]jmkb1 wrote:
Hey GBench just read through your entire thread nothing less than inspiring. keep up the good work.
Mike[/quote]
Mike, Thank you so much!
G