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Old 12-03-2013, 12:02 PM   #481
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Steve any more it's just about every time I go in. It's mainly a warmup for 5-10 minutes to lubricate the joints but I'll go a little longer if I have the time.
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Old 12-03-2013, 05:02 PM   #482
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Thanks for the detailed reply. I really appreciate it! If its ok, I just have one other question, I noticed you do a lot of CGBP on the day before or very close to your bench day. Would you mind telling me your thoughts or reasoning on that? Thanks again
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Old 12-03-2013, 06:43 PM   #483
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Sure man. It's to bring up my lockout and tricep strength without taxing my chest too much. Really focusing to bench 501 in January
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Old 12-03-2013, 10:56 PM   #484
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Quote:
Originally Posted by KCStrongmanben View Post
Sure man. It's to bring up my lockout and tricep strength without taxing my chest too much. Really focusing to bench 501 in January
Sorry, I should have been more specific. I was referring to the timing of the close grips. For example when you would do them the night before benching. I guess you didnt have any concerns that the recovery from them would interfere with bench performance the next day? As far as doing them they are one of my favorite exercises and once I started to push them heavy my bench went up significantly.
Before I hurt my arm I was on the doorstep of a 495 gym bench PR, but a long way from doing that in a meet. I cant wait for you to nail that 501 and then some in January!!
Thanks again for any help.
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Old 12-04-2013, 12:48 AM   #485
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Ohhh haha I got ya now. I lead a pretty busy life and that's just how it ends up sometimes. Takes a little extra warmup the second day but not too bad
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Old 12-05-2013, 12:10 AM   #486
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Wednesday 12/4/13 Week 5 Bench Day

Treadmill and rotators

Bench
Bar
135x15
225x8
225x3x4 sets
315x4
365x4
405x4 RPE 7. Rep PR!!!
315x4x3 sets paused

Pull-ups
Bwx5,3,3,3,3

Low cable row
10,8,8

Lat raises
3 x12

Rear delts
3x12
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Old 12-05-2013, 03:04 AM   #487
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Quote:
Originally Posted by KCStrongmanben View Post
Wednesday 12/4/13 Week 5 Bench Day

Bench
Bar 135x15 225x8 225x3x4 sets 315x4 365x4
405x4 RPE 7. Rep PR!!!
315x4x3 sets paused

Pull-ups Bwx5,3,3,3,3
Low cable row 10,8,8
Lat raises 3 x12
Rear delts
3x12
Simply awesome working KC ...
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Old 12-07-2013, 07:35 PM   #488
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Quote:
Originally Posted by KCStrongmanben View Post
Steve any more it's just about every time I go in. It's mainly a warmup for 5-10 minutes to lubricate the joints but I'll go a little longer if I have the time.
Thats what i say to my wife.....
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Old 12-08-2013, 09:13 PM   #489
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Sunday 12/8/13 Week 6 Comp Day

Bike, PVC, stretching and linament

Squat
Bar
135x10
225x6
315x4
Add belt
405x3
495x3
Add PoweBelly Felony Wraps
585x3
635x3
675x3
635x2

Bench
Bar
135x10
Add 1 board
225x8
315x3
365x2
405x2
435x2
455x2 PR
Add 3 board
455x4
475x3 PR

Deadlift w 80lbs chains
225x5
315x3
405x3
495x3
545x3

Good day. Knee is still a little jacked up but it feels fine once it's warm.
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Old 12-08-2013, 09:29 PM   #490
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Big bench PR!
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