Saturday, March 04, 2006
3/3/06--Bench
Abs/hernia felt better
135x10
225x5
225x5
205x8
205x10 boards
155x10
Curls 55lbsx15x3sets
overhead press 65x15x4 sets
overhead tri's 55x10x3 sets
Starting to feel a little bit better on the bench again. Starting to get a cold, but did not effect my lifting today. Arms are very tired after todays workout.
135x10
225x5
225x5
205x8
205x10 boards
155x10
Curls 55lbsx15x3sets
overhead press 65x15x4 sets
overhead tri's 55x10x3 sets
Starting to feel a little bit better on the bench again. Starting to get a cold, but did not effect my lifting today. Arms are very tired after todays workout.
# posted by lscrewy @ 10:57 AM 
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Just thought I'd answer your comment on your forum. It's nice to see you on Blogger. I'll spread the word and this should get you started.
I never have done a lot of tricep work. Maybe it's the part of me that wants to balance out my arm development. But also, I never got too much out of extensions or kickbacks or pressdowns . . . . not yet, anyway. What I did, aside from working the same volume as a 300 lbs bencher but with less weight and more reps over time, was to put a lot of effort into the close grip bench. One, this let me hit my tris hard with a lot of weight. Second, it trained me to do this while tucking in my elbows. I took my close grip from 160 on May 09, 2005 to 220 on Oct 27, 2005. My regular bench went from 185 on May 13 to 240 on Nov 6. Just look through it all.
The other big help was speed and max effort work using light (purple) Jump Stretch Bands. I'm sure you have heard all the theories why this works, so I won't repeat it. On max effort work, it taught me to push hard and fast and completely through with no decceleration from the middle, and it forces you to stay tight. At 190 bar weight, I set it up to provide resistance from the chest, so figure the weight was maybe 210 or 220 at the bottom to 230 and 240 out of the rack. Not only was my bench more explosive, but it hammers your tris.
I never have done a lot of tricep work. Maybe it's the part of me that wants to balance out my arm development. But also, I never got too much out of extensions or kickbacks or pressdowns . . . . not yet, anyway. What I did, aside from working the same volume as a 300 lbs bencher but with less weight and more reps over time, was to put a lot of effort into the close grip bench. One, this let me hit my tris hard with a lot of weight. Second, it trained me to do this while tucking in my elbows. I took my close grip from 160 on May 09, 2005 to 220 on Oct 27, 2005. My regular bench went from 185 on May 13 to 240 on Nov 6. Just look through it all.
The other big help was speed and max effort work using light (purple) Jump Stretch Bands. I'm sure you have heard all the theories why this works, so I won't repeat it. On max effort work, it taught me to push hard and fast and completely through with no decceleration from the middle, and it forces you to stay tight. At 190 bar weight, I set it up to provide resistance from the chest, so figure the weight was maybe 210 or 220 at the bottom to 230 and 240 out of the rack. Not only was my bench more explosive, but it hammers your tris.
Welcome aboard! Not being familiar your forum posts, it would be nice to hear a bit about your background in powerlifting if you have the time.
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