I would suggest a Slingshot or Titan for benchin. Not quite a bench shirt but very close and you can train by yourself with these.
But Ksnaps answers are perfectly fine as well
Thank you kpsnap and Fischer for the suggestions.
2012-5-12
DL
135x3 (power clean)
185x3 (power clean)
225x3 (mid clean pull)
275x3 (low clean pull)
315x3
365x2
405 1x3 sets
365x3
Push Press
Barxsome
135x3
155x3
175x3
195x3
205x3 (PR +1 rep)
215x1
225x1 (PR +5 lbs)
190x5 (PR +5lbs)
Rack pull (4" below knee)
315x3,3
335x3
365 3x3
DB Alternating curls (standing, but strict)
50ās 8x2 sets
CGBP
185 8x2 sets
Woohoo! new PRās yay!
Very nice on the PPās Tony. Congrats!
[quote]Oldman Powers wrote:
Very nice on the PPās Tony. Congrats![/quote]
Thanks OP, I seemed to have the form just right last night, so I rode it as far as felt comfortable.
Harry might like to know that I got growly on the last few sets.
I knew a coupe of years ago this guy was goning to make a markā¦
2012-0-14
Dead stop BP to pins(chest level, 3 count pause)
135x5
185x3
205x3
225x1
235x1
245xalmost
225x1
6" abv chest
215x8
Dead Stop Squats(low bar,deep, paused)
135x3
185x3
225x3
255x3
285x2 (belt on)
315 1x3
285x5
Did these in your standard squat rack. Knee felt it a bit, but I seem to have range of motion back now.
Pendlay rows
240 5x3 sets
CG standing Press (2 fingers on smooth)
145x8,7
Good session. Chose the dead stop SQ to work the legs but go easier on the low back. Thought Iād do better on bench, but I think itāll be a couple more weeks before it starts moving up quicker, if itās going to at all. Really need to do my band pull-aparts to get through the bench sticking point.
Bought a SlingShot tonight. Gunna have some fun with that.
2012-5-16
Off work too late to go to my gym. To 24 hour fitness I goā¦
Clean and press
135x5
145x3
155x3
165x3
175x2
185x1
195x1 (PR for clean and press, I think)
175x3
155x5
Wait for 20 minutes while Dorky the Clown teaches his girlfriend to do bent rows in the power cageā¦from the floor.
get fed up and
Hack Squat
1 quarter/sidex10
+1 plate x 5
+2 plates x 5
+3 plates x5
- another quarter 3 x 2 sets
ā¦theyāre still in the power cageā¦moving in slow motion, yakking, casting meaningful glances at each other.
back lever + Neutral grip pullups
3 (legs straight) + 8
3 (legs bent) + 8
3 (knees up) + 8
ā¦Still in the cage - now theyāre doing cleansā¦ with a 25 lb barbell. Thatās him. hers is less.
Dumbell lunges
80ās x 5,5
ā¦STILLā¦
Lying Pullover triceps extensions
100 x6,5,5+10 presses
ā¦Theyāre out!
FS
135x5
185x3
225x3
245x3
225x2,3,5
Signed up for 24 hour fitness membership, cuz I need after 9PM access.
God help me.
Think Iām going to have to move to a Tues, Friday, Sunday, schedule late evenings for the weekdays. MWF is too hard to coordinate family and work. Iāll also avoid all the happy benchers and power rack rowers. Iād do early mornings, but I havenāt seen a sunrise for years and thatās not likely to change.
Slingshot arrived. I tried it on and Iām already scared of the dang thing. Iām going to have to get my back stronger to even spread it far enough apart to get my hands on the bar.
2012-5-18
DB Snatch warmup
55ās x 3 (double dumbbell snatch)
70x3
85x3
Deadlifts
135x5 (power clean)
185x4 (power clean PR +1 rep)
225x3 (clean high pull)
275x2 (clean low pull)
315x3 (speed pull)
365x2
410 1x2 sets, 3x1 set *straps
325x10 (t&g)
Bench Press (volume day)
135x5
155x5
175x5
200 5x4 sets
215 4x1 set
PP
135x3
155x3
175x3
195x2
205x1
215x1
CG press
155x4 (disappointing, but I was tired)
Hammer Row Machine
2 plates/side 8x3 sets
I was wringing wet halfway through DL. I posit that I may have a 450DL in me right now, given that Iām DLāing in weightlifting shoes and, got a pretty easy triple, and forgot to put on my belt on the first 410 set. Bench is creeping up.
Solid work night. I like that HS row machine.
2012-5-19
(all octagonal plates)
Snatch
95x1+3 OHS
95x1+5ohs
115x1+3 ohs
135x1,2,1,1
145x1
150x1
C&J
165x1
175x1
185x1
195x1,1
External Rotations
15 15x3 sets
Press Downs
70x12
85x10
100x6,6
GMs
135x5
185x5
225x5
245x5,5
Squat static Holds(top end knees bent)
315x10sec
405x10sec
495x10 sec
405x30 sec
Seated Alternating DB curls
55ās 5x2 sets
Kind of a recovery workout - not pushing too hard today. I do the static holds more for spinal erectors than anything else. They make my deadlifts easier. Might try taking the bar lower over time, but probably not.
Going to try out the SlingShot tomorrow, cheat-bencher that I am/will become. That should get some askance-looks at the 24-Hour. I want to go for 365 squat too. I think Iāve got it in me. I still havenāt done a triple with that weight, so thatās a short-term goal.
One thing nice about the last place I went to: they have the power cage completely out of the benching area in another room altogether, so I ought to have a good chance of completing my squat work sets without interruption, since nobody squats. Iām going to try and bench in there too - I donāt trust spotters at these places.
Thought my back would feel horrid today after the last two days, but itās feeling great, the weight gain is helping, I think. More muscle in the right places.
2012-5-21
Dumbbell SN
75x5
90x3
SQ
135x5
185x5
225x3
255x3
285x3
315x1
345x1
365x1
335x5 (hard 5)
Decline BP
135x8
185x8
225x5
245x2
Flat BP
225 1x3 sets (3 sec Pause)
slingshot
225x2
(hard to touch chest, keep elbows out, went up really fast)
SS off
205x5
Chest supported Rows
3 plates 6x3 sets
Strict OHP
135x5
145 5x3 sets
Reverse lunges (right leg forward)
145 5x2 sets
Weird night. Different gym again. Lotta big guys in this place, at least from the waist up, but I saw people doing real squats, so thereās hope.
āMehā on upper body stuffm but the squats were good. The 335 was hard on the last two reps. Gonna use tht slingshot to work ny rear shoulders. It kept pulling my elbows in too far and I wasnāt strong enough to resist. Iām gonna tame that thing and start pushing some real weights.
2012-5-23
SN (closer grip, no knurling at ends)
95x3
115x3
135x1
145x1
155x1
CJ
175x1
185x1
195x1
205x1
Easy-peasy all of 'em
Oly SQ
barx5
135x5
185x5
225x3
255x3
belt
285x3
315x2
335x1
Paused Pin Squats(low bar, wide, to parallel)
365x1,1
PP
135x5
185x3
205x2
185x5
BP
205 5x3
Pendlay Row
245 5x3
225x5
205x5
185x10
Starting to drop off in the later exercises. Might be time to dial it back for a few sessions.
Had to share power cage with some other fellas who were learning to squat, but one of them had pretty good form. Kept my mouth shut and helped load. No knee pain once I get warmed up.
BP was different tonight. Bar was popping off the chest nicely, very springy. Could feel the fatigue in the shoulders at lockout,though.
Did extra sets on rows because Iāve been skiving on them.
2012-5-26
FS
barx10
135x5
185x3
225x3
245x3
265x1
235x5 (I think this might actually be a PR)
BP
barx10
135x5
185x5
205x3
225x1
235 1x5 (paused for 3 count)
215x5
Cable Rows
145x10
175 10x3 sets
Snatch grip RDL
185x8
225 6x2
Clean and Press
155x3, 5x3 sets
Straight arm pulldowns
85 10x2 sets
Thought I was going to less, but more interesting, work today. Solid day, just not exciting. I DID try a full clean with 225 but got stapled to the floor and rolled backwards. That was exciting. Funny as hell too.
Great work Tony. Iām sure 225 will go up soon enough. Good luck with the sling shot.
[quote]ecogenx wrote:
Great work Tony. Iām sure 225 will go up soon enough. Good luck with the sling shot. [/quote]
Thanks Eco. Iām hoping to do some rep-style work with it tomorrow, if the gym is open.
I have a sling-shot and based on what I read above would recommend you close grip with it for a couple of sessions before trying regular grip again. I close gripped in mine the first two or three times I used it and got a good feel for the groove with it before trying to go with a regular grip which as you said is much tougher to get into the correct position with.
[quote]DBasler wrote:
I have a sling-shot and based on what I read above would recommend you close grip with it for a couple of sessions before trying regular grip again. I close gripped in mine the first two or three times I used it and got a good feel for the groove with it before trying to go with a regular grip which as you said is much tougher to get into the correct position with. [/quote]
Thanks for the suggestion dbasler. Thatās a great idea and one Iām going to implement tonight.
Didnāt get to the gym yesterday - got attacked by a severe case of the āayedowannaāsā yesterday and just rested all day. Big Doctor Who catch-up day for my son and I.