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Old 09-17-2011, 01:13 PM   #411
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Originally Posted by BendtheBar View Post
Strong, strong, strong. Keep charging hard.
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Originally Posted by big valsalva View Post
Super! Keep it up.
Thanks guys.
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Old 09-17-2011, 01:20 PM   #412
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Default Sat Sept 17th 2011

Max effort bench. In today's session, I am benching with a ultra-wide grip (a whole inch wider than the rings). I found it harder than regular bench. Is that supposed to be the case? I don't know. I worked up to a single, then dropped the weight for some high reps. Assistance work included triceps, rear delts, and abs.

Bench press (ultra-wide grip):
135 x 8
185 x 5
225 x 3
245 x 2
275 x 1
280 x 1
135 x 22

Floor skull crushers:
80 x 10 x 3 sets (lost count of reps, so this is a guess)

Rolling DB extensions:
27.5 + light minis x 5 x 3 sets

DB reverse flies on incline bench:
20 x 12 x 2 sets

Abs roller:
12 x 3 sets
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Old 09-17-2011, 01:31 PM   #413
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Solid DE work
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Old 09-17-2011, 01:39 PM   #414
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Originally Posted by Traphouse86 View Post
Solid DE work
Thanks buddy.

I'm trying to figure out some indicators of how my bench is doing. Anyone knows if people typically bench more or less in ultra-wide grip bench? Thanks in advance.
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Old 09-17-2011, 01:51 PM   #415
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I believe ultra wide is weaker than regular for most people.

Solid work.

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Old 09-17-2011, 02:03 PM   #416
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I believe ultra wide is weaker than regular for most people.

Solid work.

LtL
Thanks, Ltl, you always come through. Now its time for me to go out-eat every other lifter in my gym. cheers.
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Old 09-17-2011, 03:13 PM   #417
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Originally Posted by jp_ottawa View Post
Thanks buddy.

I'm trying to figure out some indicators of how my bench is doing. Anyone knows if people typically bench more or less in ultra-wide grip bench? Thanks in advance.
Btw the post about DE was toward your squat workout lol.
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Old 09-19-2011, 02:20 PM   #418
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Default Monday Sept 19th 2011

Max effort lower. Today is the last week of a max effort on concentric good mornings. I worked up to a single, and tried hard not to break form. There is always a danger of good mornings turning into partial squats, which is definitely something to avoid (unless of course you wanna do partial squats). I made sure the bar stayed well past my toes.

Also today, I introduced some Zercher squats. It was my first time doing those out of the power rack, so I went nice and light to get the right groove.

Concentric GMs:
135 x 5
225 x 3
225 + medium bands x 3
315 + medium bands x 1
385 + medium bands x 1
405 + medium bands x 1
425 + medium bands x 1

GMs with doubled-up medium bands:
12 x 3 sets

Zercher squats:
Empty bar x 8
95 x 5
135 x 5
185 x 5
205 x 5

Pull ups:
Body weight x 8
Body weight x 8
Body weight x 5
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Old 09-19-2011, 06:42 PM   #419
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Beastly good mornings JP.
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Old 09-19-2011, 07:02 PM   #420
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Beastly good mornings JP.
What HE said.
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