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Old 05-19-2012, 05:29 AM   #601
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Originally Posted by LtL View Post
Strong pulling. Inspiring me for my deadlifts tonight.

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Thanks LtL, got this through on email and it put a smile on my face for the day ha.

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Originally Posted by markievicz View Post
nice triple JT
Thanks markievicz, it's getting up there.

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As long as you survived, it's all good. I sometimes nail that second rep and do a third if it's spotty. Sometimes.
I should learn to call things but I just can't help it sometimes.

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Love the enthusiasm to deadlift when not feeling well, great job J!
Thanks mab, nothing can stop my craving for deads.

19/05/12 - Bench

Bench
40kg x 5, 60kg x 3, 80kg x 1, 90kg x 1, 100kg x 1

105kg x 1
115kg x 1
120kg x F

+RSling
125kg x 1
135kg x F

DB Row
48kg x 10 x 5
48kg x 15

Today brings an end to the "Fazc Bench Program". Not the best day and feeling slightly like I ****ed something up somewhere but no point dwelling. The only excuse that I will make is that I forgot to get bacon on my shopping run last weekend and have been living without all week.

What I will write about is what has come from the passed 7-9weeks or however long and what I think I need to work on.
  1. Looking at today, don't change the plan especially when things aren't going that great to start with. I went in with the simple plan of the +5kg loading with 2 fails but started chucking 10kg jumps in because I had numbers in my head that after the first few sets I thought were unlikely and wanted to try and save myself for.
  2. I need to keep reps in there to practice good form and keep confidence in my form. After the misses last week I started to question my form and try and change things at times where change wasn't good and it threw me off completely.
  3. Every fail I've had has left my chest and stops dead a few inches up. Not sure how to combat this but there seems some logic in heavy partial and tricep work here.
  4. Heavy singles kill me, they give me the willies and I just can't get used to it. Seems sensible for that reason to get used to them. 105kg felt good today, I think something like working up to a comfortable single where form stays solid and hitting a few there could be a help along with the partial stuff.

There's probably more but running out of time today. Although today sucked I still think it's been a successful run and I'm further ahead than I would have been without Faz's help so thanks again. Will be taking a week of rest now, maybe squats tomorrow first, fits in well with exams and I've been going pretty hard for a while.

Not entirely sure where the routine will go after this but the suggestions that Faz has made with benching 3 times a week along with more frequent squat and deadlift variations is what I'm thinking.

I'll stop there, sure I'll read this back and think WTF?! Feel free to comment on anything you question from my ramblings.

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Old 05-19-2012, 05:32 AM   #602
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Also forgot to mention, I got me some traps coming through and a bigger craving for heavy rows.
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Old 05-19-2012, 06:05 AM   #603
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Great work J. Determined PR on the deads and terrific depth on squats as always. Don't be too downbeat on the bench. We all know it's a pain in the ass lift that can stall for ages if you're not careful. Everything else seems to be moving nicely and you have made bench progress.
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Old 05-19-2012, 07:48 AM   #604
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Heavy singles kill me, they give me the willies and I just can't get used to it. Seems sensible for that reason to get used to them.
Bench singles are harder for me to deal with than squat singles. No matter how hard I push I just have a harder time finding a groove with them both mentally or physically. I haven't quite figured out why this is though. I work my butt off to keep form consistent.

That 135 was real close. You look a pound or two away.
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Old 05-19-2012, 08:01 AM   #605
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Failing is only bad if you don't learn from it. If you're at the bottom it could be a technique thing which overloading will help with. If you can stay tight under supramaximal weights, you'll stay tight under maximal ones too. It could also be strength so keep hammering the assistance work:

- Lots of triceps work (extensions to work the inner tricep)
- Lots of upper back work to give you a bigger and stronger platform to push off
- Maybe some dumbell benching and crazy pressing (hanging weights from bands) to improve stability

All of the above coupled with just lots of benching will definitely help. As ever this is just my take on things and Fazc may have other ideas. There is no right or wrong in this. Keep experimenting and try to learn from everything. You're doing great.

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Old 05-19-2012, 08:36 AM   #606
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Originally Posted by Kuytrider View Post
Great work J. Determined PR on the deads and terrific depth on squats as always. Don't be too downbeat on the bench. We all know it's a pain in the ass lift that can stall for ages if you're not careful. Everything else seems to be moving nicely and you have made bench progress.
Thanks Kuyt. Not wrong on the bench, I change my mind between love/hate every session!

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Originally Posted by BendtheBar View Post
Bench singles are harder for me to deal with than squat singles. No matter how hard I push I just have a harder time finding a groove with them both mentally or physically. I haven't quite figured out why this is though. I work my butt off to keep form consistent.

That 135 was real close. You look a pound or two away.
Bench is the most technical and seems to kick my ass mentally more than any other lift. It's frustrating for sure, today I felt fresh going in and everything I failed I hit last week.

Quote:
Originally Posted by LtL View Post
Failing is only bad if you don't learn from it. If you're at the bottom it could be a technique thing which overloading will help with. If you can stay tight under supramaximal weights, you'll stay tight under maximal ones too. It could also be strength so keep hammering the assistance work:

- Lots of triceps work (extensions to work the inner tricep)
- Lots of upper back work to give you a bigger and stronger platform to push off
- Maybe some dumbell benching and crazy pressing (hanging weights from bands) to improve stability

All of the above coupled with just lots of benching will definitely help. As ever this is just my take on things and Fazc may have other ideas. There is no right or wrong in this. Keep experimenting and try to learn from everything. You're doing great.

LtL
Thanks LtL, always appreciate the input. Triceps would certainly benefit from a hammering and learning to stay tight at max is something I need to work on too. A few weeks and I'll be back in the garage, free to experiment and hopefully make some good progress on the year end goals.
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Old 05-19-2012, 08:48 AM   #607
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All good advice by the guys and what I would recommend as well. I generally prefer CGBP for tricep though, but I have traditionally done a crap tonne of upper back work.

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Failing is only bad if you don't learn from it. If you're at the bottom it could be a technique thing which overloading will help with. If you can stay tight under supramaximal weights, you'll stay tight under maximal ones too.
Yep, this is what I would say has worked for me and my brother as well. From the bottom it's all about set-up and staying tight. Even a raw bench should rarely fail at the bottom.

If you can to the point where holding 120-140kg in your hands is childs play, then you'll Bench is easily too.

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Old 05-19-2012, 08:57 PM   #608
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It has been a great run J, rest up and come back stronger and better my friend!
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Old 05-20-2012, 03:06 AM   #609
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All good advice by the guys and what I would recommend as well. I generally prefer CGBP for tricep though, but I have traditionally done a crap tonne of upper back work.



Yep, this is what I would say has worked for me and my brother as well. From the bottom it's all about set-up and staying tight. Even a raw bench should rarely fail at the bottom.

If you can to the point where holding 120-140kg in your hands is childs play, then you'll Bench is easily too.

'Strong is as strong does'.
How would one work on weakness in the lower part of the bench with no spotter?
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Old 05-20-2012, 05:33 AM   #610
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@Kuyt - Actual benching I would do paused reps and dumbell pressing. Assistance - same as I always say: upper back and triceps. For raw pressing overhead work can help too.

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