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Old 10-15-2012, 07:05 PM   #121
BendtheBar
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Crush that progress.

Good to see the 300 work feeling strong.
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Old 10-19-2012, 04:30 AM   #122
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Fav Exercise: Squat!
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Default Sheiko Bench Press Specialization Week 2 Day 1

Back is feeling better but still not even close to doing anything other than upper body. Bench seems to be progressing some. Workout was done yesterday morning.

BENCH PRESS
1x5x190
1x4x225
2x3x265
5x2x300
Solid work. No wraps today. Work was pretty easy. Setup is getting better.

LEG EXTENSIONS
4x10x95
Light work here.

BENCH PRESS
1x5x190
2x4x245
4x3x285
Started getting hard at the end. I was getting fatigued due to shorter rests.

FLYES
4x8x55
Easy.

LAT PULLDOWNS
4 sets of 10. Not sure the weight. Very strict reps.

CRUNCHES
3x12x10lb

Workout Time: 75 minutes

Overall nice workout. Next workout has me doing 320x2 so we will see how that goes. Pumped up nonetheless!
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Old 10-19-2012, 07:26 AM   #123
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Quote:
5x2x300
Solid work. No wraps today. Work was pretty easy. Setup is getting better.
Looks like rock solid work. Any time your nailing multiple reps above 300 all is good.

Forget your wraps or just try without them?
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Old 10-20-2012, 02:41 AM   #124
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Just decided not to use them. It actually am able to focus more on my grip of the bar without the wraps. On the last rep of the last set I try to just do a static hold at the top for 10 or so seconds. I shake pretty bad sometimes. Not sure why because my muscles dont seem to be failing.
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Old 10-20-2012, 10:11 AM   #125
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Just decided not to use them. It actually am able to focus more on my grip of the bar without the wraps. On the last rep of the last set I try to just do a static hold at the top for 10 or so seconds. I shake pretty bad sometimes. Not sure why because my muscles dont seem to be failing.
Do you bench flat footed or on your toes?

I was a toe bencher but shook a lot so I moved to Metal Militia style.
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Old 10-21-2012, 10:22 AM   #126
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Flat footed all the time. I actually dont use much leg drive ever. If I ever was to apply some leg drive maybe I could lift more. I press around the lower part of my chest. Seems to be where I get the most power.
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Old 10-21-2012, 10:40 AM   #127
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Default Sheiko Bench Press Specialization Week 2 Day 2

Well I was tired this morning but I was able to get myself awake and get ready for the gym. I was feeling really good going into the gym and I was feeling crazy strong. The Sheiko is seeming like it is getting me back on track. Hopefully my back will not give me any issues with heavier benching.

BENCH PRESS
1x6x190
1x5x225
2x4x265
2x3x285
2x2x300 - add wraps
1x3x315 - rep PR
2x2x300
2x3x275
1x5x245 - remove wraps
1x10x210
This was awesome. All reps were solid and I was feeling strong with 2 reps so I hit a 3rd on the 315. All reps were touch and go. No bounce.

BENCH PRESS LOCKOUTS (pressed from 4-5 inches before complete lockout)
3x315
3x335
3x365
3x405
3x415
These were just lockouts but I got to feel what the weight felt like. I moved my grip in about one hand.

STRAIGHT BAR PUSHDOWN
10x65k
10x80k
10x80k
9x80k
7x80k
These were pretty solid. Focused on the squeeze.

Workout Time: 80 minutes

Very happy with the progress. My bench is feeling stellar and I should be getting back to around where I was before I hurt my back. Going to work up to 405 hopefully, eventually!
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Old 10-21-2012, 05:41 PM   #128
BendtheBar
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Reputation: 2583792
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Quote:
1x3x315 - rep PR
Like a boss. Well done.

Those lockouts look sweet too. That overload can do nothing but good.
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Old 10-24-2012, 04:05 AM   #129
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Default Sheiko Bench Press Specialization Week 2 Day 3

I was pretty pumped up to work out. I may need to start some sort of joint support. Does anybody have any suggestions? I was using Super Cissus but it is somewhat expensive. Bench is feeling really nice nonetheless.

BENCH PRESS
1x5x190
1x4x225
2x3x265
5x3x300
Not too bad. 300 is feeling lighter every workout. Did put the wraps on the 3rd set.

LEG EXTENSIONS
5x8x110
Light work here.

WIDE GRIP BENCH PRESS
2x8x135 - one hand wider than normal
4x6x170 - 3/4 hand wider than normal
My hands were almost too wide on the first two sets as I pinched the side of my hand when racking. I moved them in a little bit on the heavier sets.

LAT PULLDOWNS
4 sets of 10. Not sure the weight. Very strict reps.

DIPS
3x10
No weight.

ABS
4x10x10lbs
Light abs.

Workout Time: 80 minutes
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Old 10-24-2012, 12:09 PM   #130
BendtheBar
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Join Date: Jul 2009
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Posts: 79,810
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Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Does anybody have any suggestions?
Slingshot

It's a miracle product for my joints.
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