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Old 10-02-2011, 05:57 PM   #471
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Originally Posted by jp_ottawa View Post
Today was a max effort equipped bench. I worked down to 2 boards, and pressed some decent weight. Following some great advice in this thread, I tucked my feet further back and bent my hips more. The results were better than expected.

Bench press:
raw:
bar x lots
95 x 5
135 x 5
225 x 2
equipped:
275 x 1 (3 boards)
315 x 1 (2 boards)
365 x 1 (2 boards)
405 x 1 (2 boards)
455 x 1 (2 boards) still had more in the tank, but that's for another day


Triceps hell (closegrip):
185 x 5 (3 boards)
185 x 5 (2 boards)
185 x 5 (1 board)
185 x 3 (no boards)
185 x 2 (1 board)

Triceps dips (on 2 benches)
superset bodyweight/45/90/45/bodyweight until fail
superset bodyweight/45/90/45/bodyweight until fail

DB flies:
60 x 8 x 2 sets

Pendulum DB swings:
20 x 20 x 2 sets

Abs.

Done.
Very nice work. I'd like to know where those bench numbers came from in a year of training. I'm jealous. Way to rock the Casbah.
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Old 10-02-2011, 06:47 PM   #472
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Originally Posted by big valsalva View Post
Very nice work. I'd like to know where those bench numbers came from in a year of training. I'm jealous. Way to rock the Casbah.
Thanks bro. Remember these are equipped lifts. I find that when you learn to drive through the shirt, the plates just pile on. My raw numbers are much more humble.
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Old 10-02-2011, 07:17 PM   #473
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Old 10-03-2011, 03:57 PM   #474
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Default Mon Oct 3rd 2011

ME lower. This week is the last of a 3 week mini-cycle involving Zercher squats. Today I went for some heavy doubles, then finished off with back extensions, pull ups, biceps, and some grip work. My back is fried beyond belief. I could barely press the clutch in my car on the way back from the gym.

Zercher squats:
135 x 8
225 x 3
275 x 2
295 x 2
315 x 2
335 x 2
365 x 2 (PR)

Back extensions:
medium bands x 10
heavy bands x 10
heavy bands + 25 pds x 10

Pull ups:
body weight x 10
body weight x 10
body weight x 8

Hammer curls on incline bench:
35 x 7 x 2 sets

Grip work.
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Old 10-03-2011, 04:01 PM   #475
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Epic looking session. What are you doing for grip work?
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Old 10-03-2011, 04:15 PM   #476
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Epic looking session. What are you doing for grip work?
Thanks. For grip work, I have a hand grip, and I also just grab either a 20 pds DB with the tip of my fingers around the end, or a 45 pds plate, and go 'round and 'round the gym until I drop it, then repeat several times.
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Old 10-03-2011, 04:16 PM   #477
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Thanks. For grip work, I have a hand grip, and I also just grab either a 20 pds DB with the tip of my fingers around the end, or a 45 pds plate, and go 'round and 'round the gym until I drop it, then repeat several times.
Nice. I'll have to give that a try some time, sounds awesome in a painful sort of way.
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Old 10-03-2011, 05:11 PM   #478
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Nice. I'll have to give that a try some time, sounds awesome in a painful sort of way.
Highly recommended. I lot of guys at the gym work their forearms, they get bigger and bigger, but their grip never improves. When my DL fails, its because the bar slips from my fingers.

Come to think of it, the other thing that works really well is you take a fairly light barbell, and let it roll up and down your hand from palm to the tip of your fingers, and back again. Like you said, it's awesome in a painful sort of way.
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Old 10-03-2011, 10:48 PM   #479
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Thanks. For grip work, I have a hand grip, and I also just grab either a 20 pds DB with the tip of my fingers around the end, or a 45 pds plate, and go 'round and 'round the gym until I drop it, then repeat several times.
I'm taking copious notes on this journal...
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Old 10-05-2011, 03:25 PM   #480
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Default Wed Oct 5th 2011

DE bench. Today was a dynamic effort day where I keep trying to improve on my bench form. Below are various points that help deconstruct the bench press. I tried to keep those in mind while going through the lifts.

Plant feet wide to avoid butt rising off the bench
Put weight on your traps
Hold bar in palm of hands
Arch upper back
Keep chest up
Keep whole body tight throughout the lift to enable leg drive transfer
Squeeze lats as you pull the bar out
Squeeze the bar and pull it apart
Squeeze delts
Take a big breath before lowering the bar
Lower the bar by bringing elbows in
Push up chest to meet the bar
Press bar straight up
Drive with your legs
Keep elbows under the bar at all times
Flair elbows out as you push the bar up

And here is the workout.

Bench press:
lots of warmup with <50% max weight
135 + 30 pds chains x 3 x 5 sets (medium grip)
145 + 30 pds chains x 3 x 5 sets (normal grip)

Seated military press (pressing from a concentric point):
95 x 10
135 x 10
140 x 8
140 x 10

Standing BB front raises:
60 x 12 x 3 sets

DB rotator cuff rotations:
15 x 12 x 2 sets

Grip work.
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