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Old 06-21-2011, 09:50 AM   #1121
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I think Gary is training tonight so he can film. He loves a soundbite so hopefully we won't disappoint

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Old 06-21-2011, 10:28 AM   #1122
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Originally Posted by LtL View Post
I think Gary is training tonight so he can film. He loves a soundbite so hopefully we won't disappoint

LtL
Awesome - always love the commentary, almost as much as watching all of you lift.
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Old 06-21-2011, 01:06 PM   #1123
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Looking forward to tonights big numbers!
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Old 06-21-2011, 02:11 PM   #1124
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Want to see a PR up in this log.
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Old 06-21-2011, 02:44 PM   #1125
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MAX EFFORT BENCH PRESS

LEARNING LESSONS


Plate RC's
Bar x lots
60kg's x 5
90kg's x 3
120kg's x 1
140kg's x 1 PB but very slow and grindy.
142.5kg's x 1 PB This rep' had no alibi, it was UGLY but it came up and locked out and that's what counts
145kg's x 0 Failed just off chest

John pressed 140kg's reasonably easily and then jumped to 150kg's and failed twice. First attempt was close (but I messed up the video). Second attempt was not. Many lessons to be learned here but more on that later.

Add 3board
100kg's x 15 grip was thumb distance from the smooth
110kg's x 10 same grip

Flies on pec deck (first time in over a year doing flies)
40kg's x 10 and then a second set where I lost count, probably between 15 and 20

Chest Supported Row
25kg's per side x 15
30kg's p/s x 15
35kg's p/s x 15

FIN

So I learned several things tonight:

1. Changing the day you do max effort messes with your head. We have been used to maxing on a quiet Saturday/Sunday and not in a jam packed gym after a hard day's work.
2. 3pps is heavy no matter how you look at it so you should probably take a few more warm-up sets to make sure you're ready.
3. Special exercises and toys such as floor press, board presses and reverse bands are great but if you don't bench off your chest as well then your RAW strength will SUCK. Both John and I found ourselves failing at the bottom on our presses today. Bar stuck about 2inches off my chest on all 3 heavy rep's but I pressed through on the first two.

What I will change moving forward:

1. We'll just get used to this.
2. More warm-ups to allow smaller jumps.
3. Looking at a new rotation where we will bench from chest every other week but work in triples and doubles to save our joints. This will be followed by board work.

The only real mistake is to make the same one twice. Sometimes you smash weights and sometimes you have to be more philosophical. Tonight I am more the latter.

Video to follow later.

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Last edited by LtL; 06-21-2011 at 03:36 PM.
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Old 06-21-2011, 02:48 PM   #1126
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Quote:
Originally Posted by LtL View Post
3. Special exercises and toys such as floor press, board presses and reverse bands are great but if you don't bench off your chest as well then your RAW strength will SUCK.
This, this and THIS again.

The rise of WSB and Conjugate training has done many good things, however the over reliance on assistance exercises is not one of them. In experienced trainees who have well balanced routines weak points are a result of structural issues. As such your weak points will always be your weak points no matter what you do.

If you want to be good at Benching, then more Benching is the key.

To save your joints you don't neccesarily have to hit heavy singles, doubles, triples every week. Rotate the sets/reps, this was a popular powerlifting tool from the greats such as Lain, Arcidi, Williams etc. It has however been left by the wayside as more and more people want to copy the pro's and heavy steroid users and max continuously.

In this way Powerlifting fell into the same trap as Bodybuilding; the tools and techniques the drug-free greats used to build strength were tossed aside so we attempted to mimic the drug users.

Last edited by Fazc; 06-21-2011 at 02:52 PM.
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Old 06-21-2011, 02:49 PM   #1127
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You did great brother, I can relate to all of this.

Quote:
The only real mistake is to make the same one twice. Sometimes you smash weights and sometimes you have to be more philosophical.
Well said!

And congrats on the PR's, even if they were grinders or ugly - a PR is a PR!
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Old 06-21-2011, 02:50 PM   #1128
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3. Special exercises and toys such as floor press, board presses and reverse bands are great but if you don't bench off your chest as well then your RAW strength will SUCK. Both John and I found ourselves failing at the bottom on our presses today. Bar stuck about 2inches off my chest on all 3 heavy rep's but I pressed through on the first two.




Concur!
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Old 06-21-2011, 02:52 PM   #1129
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thats still an astounding session mate, 2 PB's no matter how ugly are still PB's... You have learnt what you needed to and can go on from here now. Tomorrow this session will be yesterdays session and tomorrow you will be smashing it again and moving forward.

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It's perfect when it arrives and it puts itself in our hands. It hopes we've learned something from yesterday.

You're an inspiration fella

Carl.
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Old 06-21-2011, 03:28 PM   #1130
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Quote:
Originally Posted by Fazc View Post
This, this and THIS again.

The rise of WSB and Conjugate training has done many good things, however the over reliance on assistance exercises is not one of them. In experienced trainees who have well balanced routines weak points are a result of structural issues. As such your weak points will always be your weak points no matter what you do.

If you want to be good at Benching, then more Benching is the key.

To save your joints you don't neccesarily have to hit heavy singles, doubles, triples every week. Rotate the sets/reps, this was a popular powerlifting tool from the greats such as Lain, Arcidi, Williams etc. It has however been left by the wayside as more and more people want to copy the pro's and heavy steroid users and max continuously.

In this way Powerlifting fell into the same trap as Bodybuilding; the tools and techniques the drug-free greats used to build strength were tossed aside so we attempted to mimic the drug users.
Thanks buddy. Glad to see I'm thinking along the right lines.

Quote:
Originally Posted by big_swede View Post
You did great brother, I can relate to all of this.

Well said!

And congrats on the PR's, even if they were grinders or ugly - a PR is a PR!
You haven't seen just how ugly they are yet

Quote:
Originally Posted by jesseisrael View Post
3. Special exercises and toys such as floor press, board presses and reverse bands are great but if you don't bench off your chest as well then your RAW strength will SUCK. Both John and I found ourselves failing at the bottom on our presses today. Bar stuck about 2inches off my chest on all 3 heavy rep's but I pressed through on the first two.




Concur!
Again glad I'm along the right lines

Quote:
Originally Posted by Carl1174 View Post
thats still an astounding session mate, 2 PB's no matter how ugly are still PB's... You have learnt what you needed to and can go on from here now. Tomorrow this session will be yesterdays session and tomorrow you will be smashing it again and moving forward.

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It's perfect when it arrives and it puts itself in our hands. It hopes we've learned something from yesterday.

You're an inspiration fella

Carl.
Thanks buddy. GREAT quote as well. I love it. This is all a learning curve and sometimes to find out what works, I have to do what doesn't.

LtL
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