DE Upper
DE Bench w/minis: 165x3x8, 185x1, 225x1
Incline DB Press: 50x15,12,10,10,11
JM Press: 135x10,8,6 115x8,7
Pulldowns (various grips): 160x10x5
Band Pullaparts
I re-read “How to Bench Like a Stripper” (no shirt) by Jim Wendler and this made me realize a few things about my training. As such, I will work my lockout once every 3 weeks or so (instead of every week) and focus more on shoulder strength and power out of the bottom by using dumbells. We’ll see how this goes.
DD
DE lower
Parallel Box
250x2x8
Speed Pulls
275x1x6
I sucked at these and felt tired, so I drank some Power Drive and went home.
Bear
Wendsday 6/22/06
ME squat/dead
Rack pulls (behind the back a.k.a hack squat)one pin
135x10
225x5
315x5
405x5
495x3
585x3
675x3
735x3
full squats (narrow stance)
I don’t know if I lost my post or what…
wendsday 6/14/06
ME squat\Dlft
rack pulls (behind the back a.k.a hack squat)1 pin
135x10
225x5
315x5
405x5
495x3
585x3
675x3
765x3
full squats pauses at bottom
225x5
315x5
405x5
495x3
585x3
finished with horizontal cybex leg press
stack x 40 reps
stack x 60 reps
meat
[quote]Julius_Caesar wrote:
No, I’ve never worn a bench shirt (although I’m not closed to the idea). I think I see where you are going with this…I only go above a 2-board if I’m focusing on hitting my tris hard. I like working my way down from a 2-board to no boards, although I have to admit I don’t always stick to my plan like I should. I’ll admit though, my bench sucks. I’ll take any advice you have to give.
DD
From my experience, all of the board pressing will make you weak at the bottom. If you are using a shirt, the shirt makes you strong at the bottom to compensate for this. However, if you don’t have a shirt, you will have problems.
Here are my own experiences:
When I did WSB, I did all of the board presses, floor presses and the like.
Before I started the program, my bench was around 285 raw. I know I can’t bench shit…
But anyway… All of the board presses and the like started moving up, so I thought I would take a shot at 300.
Well it was hard off of my chest, but it FLEW through where I did the board work.
315, after a spotter got me off of the bottom, again it FLEW through the places where I did all of the board work.
So what you get is strong as fuck where the boards are and weak at the bottom. Not good for a guy that doesn’t have a shirt.
Let me know if you have better luck with it. But personally, I would get a cheap shirt and play around with it. I think that his system is KICK ASS for the shirted lifter.
[/quote]
You need to incorporate some pause work into your program. You will develop strong triceps from the high board work. try doing pauses off the one board as well. It helped bring my raw bench up to 545.
Meat
I tweaked my right pec on my DE bench day while benching. It didn’t happen until the fifth or sixth set and I felt it right after the set. I was able to finish my final two sets and then went on to do 3 sets of close grip inclines with no problems. It seems to be in the mid to upper area and I feel it mainly when I contract it. It hasn’t really limited my range of motion either,on a scale of 1 to 10 it’s probably a 3 or 4. I did a light recovery workout today and it felt okay. Has anyone had this happen before and any advice with my ME bench 2 days away,what should I do?
I know this is a dumb questions but i know you guys will be able to answer it. when im max benching, after i take the bar off of the pins my arms start shaking a lot, i was wondering is this because of lack of delts or back/lats? i only started to notice this when i lowered my delt work because you guys told me to do more back work. or maybe i just need to do even more back work? Thanks a lot guys.
[quote]bigg mike wrote:
I tweaked my right pec on my DE bench day while benching. It didn’t happen until the fifth or sixth set and I felt it right after the set. I was able to finish my final two sets and then went on to do 3 sets of close grip inclines with no problems. It seems to be in the mid to upper area and I feel it mainly when I contract it. It hasn’t really limited my range of motion either,on a scale of 1 to 10 it’s probably a 3 or 4. I did a light recovery workout today and it felt okay. Has anyone had this happen before and any advice with my ME bench 2 days away,what should I do?[/quote]
On your ME day go with a high board (4 board). This will limit the stretch of the pec. I’ve pulled my pecs a few times and the limited motion of a high board helped. If it continues to bother you, gradually move from the high boards to lower boards to no boards. It may take a couple of weeks but you will still be able train.
Meat
[quote]jogle1234 wrote:
I know this is a dumb questions but i know you guys will be able to answer it. when im max benching, after i take the bar off of the pins my arms start shaking a lot, i was wondering is this because of lack of delts or back/lats? i only started to notice this when i lowered my delt work because you guys told me to do more back work. or maybe i just need to do even more back work? Thanks a lot guys.[/quote]
You need more lat and upper back work. Also train the biceps on an accessory day.
Meat
I was wondering, for those of you who don’t have a lot of meets to train for (like me), how often do you test your bench/squat, and when you do, do you include the usual exercises in that workout day like regular ME days? Thanks
ME bench
First time using a shirt. It was a single ply Titan.
Worked up to 365x1
Tricep Death
CS Rows
3 plates 3x8
[quote]Footsolider88 wrote:
I was wondering, for those of you who don’t have a lot of meets to train for (like me), how often do you test your bench/squat, and when you do, do you include the usual exercises in that workout day like regular ME days? Thanks[/quote]
I test mine every six weeks. I do the same routine for two weeks and then switch it up.
If I’m testing I will do the least number of sets that I feel necessary to get up to my max weight. After testing, I will then do two more movements. More as accessory movements.
Meat
Saturday was an accessory day.
trained upper back and biceps
Bent over rows-
0x10
135x10
225x10
315x10
405x8
T-bar rows using straight bar and close grip handle from row machine
Don’t want to add up weight, so it’s by # of 45’s
2x10
4x10
6x10
8x10
face pulls
stack x 10
stack x 15
stack x 20
bicep bullshit
a bunch of different kind of curls.
Meat
[quote]Devil0351Dog wrote:
Julius_Caesar wrote:
No, I’ve never worn a bench shirt (although I’m not closed to the idea). I think I see where you are going with this…I only go above a 2-board if I’m focusing on hitting my tris hard. I like working my way down from a 2-board to no boards, although I have to admit I don’t always stick to my plan like I should. I’ll admit though, my bench sucks. I’ll take any advice you have to give.
DD
Yeah, I definitly see what you’re saying here. I have my first meet in July and I’ll probably do the first few raw to just work on technique and raw strength, but I’ll most likely eventually get gear.
Would you say a shirted bench has much carryover to a raw bench? Would benching with a shirt benefit my overall strength or is the benefit only that it helps press more weight off the bottom with it ON?
DD[/quote]
A shirt helps you off of the bottom and also with shoulder support. I think that each lift must really be trained for their own.
That’s why I think that WSB is good for a shirted lifter, because the emphasis is on lockout. A raw lifter OTOH, needs to be really strong at the bottom.
Monday
ME Bench
Tested Raw Bench
0x10
135x5
225x5
315x3
405x3
495x2
545x1
555x1
Dumbell Incline
140x10
140x12
Barbell Holds
585x 30sec
635x 25 sec
675x 19 sec
Tricep work
ME Lower (20060616)
ME Squats: 45x10, 135x5x2, 185x5, 225x5, 275x3—90%—315x3, 355x1(PR),–belt–375x1(high), 365x1(spotter touched me…), 315x3
Goodmornings: 135x5, 185x5, 225x5, 245x3, 245x4
Pullthroughs (round back): 90x12x3
Ab Ropes: 100x8x3
I asked some football player to watch my squat attempt and let me know if I hit depth, and he got behind me and tried to help me out of the hole…oh well. I don’t have a reverse hyper, so I figured I’d give my lower back some love with some round back pullthroughs. I’m well aware that they are “dangerous” though…Anyone have safer alternatives?
DD
ME Upper
ME 1-Board Pause Press: 45x10, 95x10, 135x5x2, 185x5, 225x5–board–265x3–90%–275x2, 285x1
DB Military Press (neutral grip): 35x15,10,12,10,8
Machine Rows: 135x10x4
Tate Press: 30x10x4
Rear Lateral Raises: 15x15, 20x10x2
I’ve been sick over the weekend but got some antibiotics in me yesturday and today so I hit the gym but not as intense as I would have liked.
DD
[quote]maraudermeat wrote:
Monday
ME Bench
Tested Raw Bench
0x10
135x5
225x5
315x3
405x3
495x2
545x1
555x1
Dumbell Incline
140x10
140x12
Barbell Holds
585x 30sec
635x 25 sec
675x 19 sec
Tricep work
[/quote]
Fucking monster. It’d be awesome to see some pics or vids.
And on another note…the gym that I’m training at this summer has a GHR and a reverse hyper. Given how much everyone seems to love these, and that I probably won’t have them come Sept.1, would you guys suggest that I stick to them as staples on both ME and DE lower body days. If these are truly “the best movements” that can be done with special equiptment, I figure that maybe I should try to “get my fill” while I have them and get some variation through different reps, sets, and resistance.
-MAtt
[quote]Julius_Caesar wrote:
Devil0351Dog wrote:
Julius_Caesar wrote:
No, I’ve never worn a bench shirt (although I’m not closed to the idea). I think I see where you are going with this…I only go above a 2-board if I’m focusing on hitting my tris hard. I like working my way down from a 2-board to no boards, although I have to admit I don’t always stick to my plan like I should. I’ll admit though, my bench sucks. I’ll take any advice you have to give.
DD
Yeah, I definitly see what you’re saying here. I have my first meet in July and I’ll probably do the first few raw to just work on technique and raw strength, but I’ll most likely eventually get gear.
Would you say a shirted bench has much carryover to a raw bench? Would benching with a shirt benefit my overall strength or is the benefit only that it helps press more weight off the bottom with it ON?
DD
A shirt helps you off of the bottom and also with shoulder support. I think that each lift must really be trained for their own.
That’s why I think that WSB is good for a shirted lifter, because the emphasis is on lockout. A raw lifter OTOH, needs to be really strong at the bottom.
[/quote]
I’m focusing on shoulder strength and power off the bottom (by using pause reps) much more now. I’ll probably be using 3-4boards once every 3 weeks now just for maintinance. Thanks for the advice guys!
DD
[quote]Matgic wrote:
maraudermeat wrote:
Monday
ME Bench
Tested Raw Bench
0x10
135x5
225x5
315x3
405x3
495x2
545x1
555x1
Dumbell Incline
140x10
140x12
Barbell Holds
585x 30sec
635x 25 sec
675x 19 sec
Tricep work
Fucking monster. It’d be awesome to see some pics or vids.
And on another note…the gym that I’m training at this summer has a GHR and a reverse hyper. Given how much everyone seems to love these, and that I probably won’t have them come Sept.1, would you guys suggest that I stick to them as staples on both ME and DE lower body days. If these are truly “the best movements” that can be done with special equiptment, I figure that maybe I should try to “get my fill” while I have them and get some variation through different reps, sets, and resistance.
-MAtt[/quote]
I’ll try and get some pics on my ME squat/dead day this coming wendsday.
meat