A screwy day led me to have to train at my friends home. He/then don’t have much except an oly bar, a benchpress/leg extension/leg curl combo, and about 400lbs of weight.
Speed Deads:
115kg (253lbs) : 3,3,3,3,3,3,3,3
Romanian Deadlifts:
100kg (220lbs): 8
110kg (242lbs): 6,5
Have not done RDL’s in a LONG time and it was about the only hamstring selection available to me today.
After doing the SPeed Deadlifts, I"m not sure if this was the best selection, but I had little choice…didn’t want to do curls.
Leg Extensions:
70kg (154lbs): 8
80kg 176lbs) : 7,7
I added in the 3rd set on RDL’s and Leg Extensions because of the ease of the first attempts.
DB Flat Bench 40x12, 40x9, 45x10, 45x5 (I weak as a kitten; there was no chance of a PR)
1 Pullups 9, 10x5, 6 (same deal, I could tell a PR wasn’t gonna happen weighted or unweighted so I switched to pulldowns)
2 Rear Delt Flies 3 sets
Pulldowns pin 10x12 (PR+4 reps)
DB Overhead Press 30x13 (PR+3 reps), 30x9, 25x12
Tate Press (I used stricter form and dropped the weight a little) 20x10, 25x7, 20x10
Shrugs 135x12, 155x8, 175x8, 135x15
I’m really puzzled by my lack of benching strength this week. My incline and overhead strength has been increasing, but my strength on flat movements has stagnated. I think it might be that three weeks maxing out on a bench lift is too long, but that still doesn’t make sense because I’ve done it before successfully.
I’ll do close grips next week, which I haven’t done since the summer, so setting a pr will be easy. If this continues I’ll have to do something.
Oh, and I think I’ll pick up some straps for shrugs. I was shocked how much more weight I could handle with a mixed grip, even though I’ve used heavier weights for similar reps on double overhand rdl’s.
I’m really puzzled by my lack of benching strength this week. My incline and overhead strength has been increasing, but my strength on flat movements has stagnated. I think it might be that three weeks maxing out on a bench lift is too long, but that still doesn’t make sense because I’ve done it before successfully.
[/quote]
Just because it worked in the past does not mean it will continue to work in the future. When I first started using a westside template I squat 4 weeks in a row and I PRed every week. I can’t even come close to doing that now. Also, just because you don’t PR every time you walking into the gym doesn’t mean that something is wrong. Obviously, I try to PR something even if it is just some accessory stuff, but don’t over think one “bad” week sometimes it just happens.
Today was YET another day that things happened and had to change the workout. First, i had to train at my friends house again (I had a few meetings there today and would not have made my session otherwise) and his equipment is limited.
Second: Had something happen that needed immediate attention (well, almost immediate attention as I finished my 2nd set of inclines).
Bad news: I only did 2 things.
Good news: They were pretty darn intense.
Not happy…but then again, life happens (and it’s not ALWAYS like this).
[quote]skidmark wrote:
Not bad for a guy with a herniated disk. Prob shouldn’t be doing the the overhead stuff, but it doesn’t hurt or make my leg go numb, so I’ll keep doing them. Being real careful with the back stuff, so far so good. Belt squats to work the legs with out loading the back, though it may be ok at this point to do regular squats. Doc says I can’t make it any worse structurally, all I can do is make the nerve angry at me. I can’t stand not working out so I’m willing to take the risk.
MRI was pretty grim - disk is completely herniated, so I guess I got off lucky so far as level of painfulness goes. See another doc for a second opinion on the MRI and what I should do for treatment on the 31st of Jan. Procedure is supposed to be pretty non-invasive these days, with me possibly being back on my feet in a week or even less. Got my fingers crossed.
I’m using my wifes yoga mat and a mini jumpstretch flex band to hold it in place to do soft board pressing. Strange sensation, but easy on the joints. More so than going off the pins. Gonna keep doing these for heavy day. Sticking with 5’s until the joints get re- accustomed to the weights. May stay there. I got strongest doing a single set of 5 heavy and then 5 @ 10% less 3 times a week.
Legs have gotten real weak. I don’t know what percentage of standard squat a belt squat ought to be, but I sure can’t handle as much weight in it as I can a standard squat. The cool thing about the belt squat is that it tractions the spine a bit in just the area I need it - L5,S1 joint.
If the weather clears up, I want to go work the sled at the PL gym I haven’t been able to use yet as well as light reverse hypers. I think I can rehab this sucker faster if I can use that…[/quote]
I’m sorry to hear about your herniated disk, skid. I don’t know too much about how our spine work, so I can’t give you any advice. Way to go trying to train around it, and I hope the second opinion will produce some kind of plan for treatment so you can go back to full strength soon.
Yea, couldn’t do it again! I was fucking pissed after the second miss, loaded 385, hit it easy tried again for 405 and couldn’t get it to move. The first time I got it maybe 50% up and started to shake and dropped it. I don’t know what my deal is, but its definitely not lack of trying. Back to triples in the future I guess…
Safety Bar Squat (Box):
55x6
235x4x2
235x5
235x8
Hack Squat:
360x5x4
410x3
BTH Ab Pulldown:
85x8
85x5
70x10
Today ended pretty good, but I’m still super pissed off about missing 405 again.
D) Hanging Leg Raise
x15
x15 (knees to elbows)
x10 (rollups)
x6ea (diag)
Wow, I felt great on the box squats today! 405 felt explosive. I got 455 and it didn’t feel that tough, so I knew I needed to take another PR. I chicken winged the 455 a bit, so I focused on keeping the elbows down, and not rocking off the box. 465 felt very good, it tried to fold me over, but my upper back felt strong. I’m still not using a real low bar position for these, I’ll save that for my regular squat.
RDL’s felt good, but afterwards my lower back was super pumped, had to rest 10+ minutes before moving on to the rows.
My PL Squat is usually 50+lbs ahead of my box squat, so I’m should be good for a 505 squat next week. I missed it a month ago, but I had just hit a 495 and got greedy. I’ll be smarter this time.
Yea, couldn’t do it again! I was fucking pissed after the second miss, loaded 385, hit it easy tried again for 405 and couldn’t get it to move. The first time I got it maybe 50% up and started to shake and dropped it. I don’t know what my deal is, but its definitely not lack of trying. Back to triples in the future I guess…
Today ended pretty good, but I’m still super pissed off about missing 405 again. [/quote]
I am pretty sure your problem is weak glutes and upper back probably more glutes then anything else.
Yea, couldn’t do it again! I was fucking pissed after the second miss, loaded 385, hit it easy tried again for 405 and couldn’t get it to move. The first time I got it maybe 50% up and started to shake and dropped it. I don’t know what my deal is, but its definitely not lack of trying. Back to triples in the future I guess…
Today ended pretty good, but I’m still super pissed off about missing 405 again.
I am pretty sure your problem is weak glutes and upper back probably more glutes then anything else. [/quote]
I’ve been working hard on my upper back, but probably neglecting my glutes. Any recommendations?
Other then that you just need to focus more on squeezing your glutes on everything. Your main focus on everything(Squats, SLDLS, GMins, Pull-throughs) should be pulling your hips through by squeezing your glutes. Every movement should start and finishing with the glutes exploding into action.
I like the to use the hyper-extension bench too, but it is really easy to take your glutes out of the movement. You have to really try and raise yourself with you glutes instead of your back.
A. Bench Press
135 x 8
165 x 5
185 x 3 205 x 3 (PR +5 lb)
210 x 1
185 x 5
185 x 3 195 x 5 (PR +5 lb)
B. Incline Dumbbell Bench Press
75 x 8
75 x 3
75 x 5
75 x 4
C. Chest-Supported Row
135 x 2 sets x 8 reps
135 x 2 sets x 6 reps
D1. Pull-Up
BW x 3
BW x 4
BW x 2
BW x 2
D2. Face Pull
90 x 4 sets x 25
After stalling at the end of last year and the beginning of this year, my bench press has been coming along these last few couple of weeks. I’ve been focusing more on my bench form, especially my leg drive.
Here’s a question though…how much chest is there in the bench press? A former powerlifter-turned-bodybuilder in the gym suggested that I try to activate my pecs more in my press. The idea sounds great, since I get an extra muscle group working for me on my lift. However, I don’t recall any of the bench articles mention that as point to focus on. What is your opinion on the role of pecs in bench press?
Apparently my squat is doing ok! I totally didn’t expect to hit 395 of a 9in box. I would have stopped at 385, but my training partner hit it and that just didn’t sit well in my head, so I had to hit 395. It is amazing what a training partner can do for you.
Belt Squats
135x10
160x8
180x4
180x2
Ab-Pulldowns
150x6
155x6
160x6
165x5
Natural GHR
4x8 - Hit the first set without pushing off the bench. My hamstrings are feeling strong.
[quote]Tony Hsiao wrote:
Monday, 1/28/2008: KOME Bench
A. Bench Press
135 x 8
165 x 5
185 x 3 205 x 3 (PR +5 lb)
210 x 1
185 x 5
185 x 3 195 x 5 (PR +5 lb)
B. Incline Dumbbell Bench Press
75 x 8
75 x 3
75 x 5
75 x 4
C. Chest-Supported Row
135 x 2 sets x 8 reps
135 x 2 sets x 6 reps
D1. Pull-Up
BW x 3
BW x 4
BW x 2
BW x 2
D2. Face Pull
90 x 4 sets x 25
After stalling at the end of last year and the beginning of this year, my bench press has been coming along these last few couple of weeks. I’ve been focusing more on my bench form, especially my leg drive.
Here’s a question though…how much chest is there in the bench press? A former powerlifter-turned-bodybuilder in the gym suggested that I try to activate my pecs more in my press. The idea sounds great, since I get an extra muscle group working for me on my lift. However, I don’t recall any of the bench articles mention that as point to focus on. What is your opinion on the role of pecs in bench press?[/quote]
I believe that you need to build up a strong chest, and put on mass when you start training. However after reaching a certain point in your training I do not believe you need to focus on your chest.
If you need to build your chest, work on incline bench, dumbbell bench, and dips. I would be careful not to fall into benching like a body builder with your elbows flared out and hitting high on your chest.
When people max out with that bodybuilding form they increase the risk of injury.
Deload upper body
Sled 100lbs100yard
200lbs100 yards
layed on pavement for five minutes wondering if I was having a heart attach! decided i was just a fat ass!
reverse hyper 180 210
lat abs 10010 12510
vgrip pull downs 12510 15010 17510
dumbbell row 100 3 sets 20
clings 2020 2520
face pulls green band 220
incline dumbbell press
5010 8010 10010
I am going to clean up my diet a little and keep pulling the damn sled I am out of shape bad!
I’m really puzzled by my lack of benching strength this week. My incline and overhead strength has been increasing, but my strength on flat movements has stagnated. I think it might be that three weeks maxing out on a bench lift is too long, but that still doesn’t make sense because I’ve done it before successfully.
Just because it worked in the past does not mean it will continue to work in the future. When I first started using a westside template I squat 4 weeks in a row and I PRed every week. I can’t even come close to doing that now. Also, just because you don’t PR every time you walking into the gym doesn’t mean that something is wrong. Obviously, I try to PR something even if it is just some accessory stuff, but don’t over think one “bad” week sometimes it just happens.
[/quote]
Thanks for the advice. I’ll try another three week bench cycle or two for bench lifts to see if it is just a bad week or not.
Due to time constraints–work, school, etc.–I’m not going to be keeping a log here for the time being (I will of course continue lifting, don’ worry). I’d like to thank all of you gentlemen for you advice and support. I’ve leaned more than you know just hanging around here, and for that I am grateful. Stay strong, and God bless you.
