WNBF Pro Rich Knapps training log.

[Rich Knapp]

Playing around this weekend. Dakota and I found out at the bottom coming out of the hole is our week point. Being able to push press 366lbs. on the H.S. Flat press at the gym I thought I'd be able to do close to same on a flat pin press.

Not the case. For both of us our pin press weight is considerably lower than our normal press weight or even the H.S. Pressing at the gym.
We are talking 50% less on average than on a H.S. Push press. Not just 20 -50 lbs.

This is for pin presses with the pins at chest and 1 or 2 board press height.

Blowing all our energy just getting out of the hole. So we are doing a cycle of "pin presses". Seen as the chain work helped with the lockout range.

[LtL]

Having to balance the weight makes a massive difference to your numbers so don't worry about that. There are plenty of guys in my gym who leg press 300kgs+ for reps but NONE who squat it for even 1

LtL

[Rich Knapp]

Originally Posted by LtL

Having to balance the weight makes a massive difference to your numbers so don't worry about that. There are plenty of guys in my gym who leg press 300kgs+ for reps but NONE who squat it for even 1

LtL

I'm no to consered. It's not a "stabalizer issue" Its a "power issue" Just learned a new week point thats all. Pin presses are way diffrent from even normal pesses. I did 285lbs. for a PR Bb Decline the other day playing on the cage but there is no way I can decline pin press it.

I can Bb flat press, meet style with the stall at chest, 255lbs no problem but theres no way I could flat bench, pin press it. See what I'm saying?

It has just showed me my week points that I never would have seen or been able to work on without the cage at home.

[Rich Knapp]

April 30th

Chest and Tri’s

Wake up: Test Charge
Pre w/o: K-Otic, HBM, GlutaZorb, 5g 100% pure natural Cocoa, Joint ReHab
Intra w/o: 30g Karbolyn (last sets: Cell Rush, LBA)
Immediate Post w/o: AAEFX’s NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, pineapple and, spinach shake, AAEFX HBM

w/o = “A”(chest), Joint ReHab cream

22 ½ deg. Incline, Bench Pin Press (pins at chest height)
• Bar for warm up
• 135 x 10
• 155 x 10
• 175 x 9
• 185 x 5

Decline Bench Pin Press (pins at 2 board height)
• 185 x 10
• 185 x 10
• 225 x 5
• 225 x 5
• 205 x 9

Flat Pin Press (pins at 1 board height)
• 135 x 10
• 185 x 8 (pretty wiped by this time)
• 185 x 8
• LBA, Cell Rush
• 160 x 12
• 160 x 7, totally wiped.

Pin Presses took more out of me than normal presses. 15 total sets.
Just did some heavy chest singles on the 28th playing, not be fully recovered as far as the weights lifted, but worked chest to get back in the rotation. Cage maintenance between sets. Checking bolt tightness with it being a few days of work and it is settled in now.
__________________________________________________ ______________________________

w/o = “B” Tri’s

Pre w/o: Test Charge, K-Otic, HBM, GlutaZorb
Intra w/o: 30g Karbolyn
Immediate Post w/o: AAEFX’s NF Pro, low fat chocolate milk, pineapple and, spinach shake, AAEFX HBM

Tri press Downs, overhand, ropes, underhand grips Jumbo sets

• 45 x 10/10/10
• 45 x 10/10/10
• 50 x 10/10/10
• 50 x 10/10/10
• 60 x 10/10/10
This was the same as 15 single sets

Lying Db Tri Kick Backs (R/L)
• 15’s x 10/10
• 15’s x 10/10
• 15’s x 10/10
__________________________________________________ ___________

w/o= "C"

Ab Crunches
• 3 sets

36 single sets for the day. Total gym time around 3 hours.

[LtL]

Be careful doing that many pin presses. My shoulders hurt just reading that lot

LtL

[Rich Knapp]

Originally Posted by LtL

Be careful doing that many pin presses. My shoulders hurt just reading that lot

LtL

Actually the pin presses felt better than regular presses on my shoulders.

[BendtheBar]

My mom would call that a hughungus workout.

[Rich Knapp]

Originally Posted by BendtheBar

My mom would call that a hughungus workout.

lol

[Rich Knapp]

May 1st

Delts, Ab’s

Pre w/o A: K-Otic, 3g salt, 5g Pure baking cocoa, HBM, GlutaZorb
Intra w/o : 40g Karbolyn, 2nd to last set: LBA and Cell Rush
Post w/o : AAEFX’s NF Pro whey, ½ serving IGF-33 whey, low fat chocolate milk, soy nut, spinach, pineapple shake. HBM, GlutaZorb

W/O: “A”, Delts 15 min’s SpeedBall

Military pin presses (pins at collar bone height)
• Bar warm up
• 95 x 10
• 115 x 10
• 135 x 10
• 155 x 8
• 155 x 7

Single Arm Reverse cable flies (R/L)
• 10 x 10/10
• 15 x 10/10
• 25 x 10/10
• 30 x 10/10
• 30 x 10/10
• 30 x 10/10

12 sets

W/O: B: Ab’s

Pre w/o A: K-Otic, HBM, GlutaZorb
Intra w/o : 30g Karbolyn
Post w/o : AAEFX’s NF Pro whey, low fat chocolate milk, soy nut, spinach, pineapple shake. HBM, GlutaZorb

Weighted Ab crunches
• 9 sets

Daily total of 21 sets and 2 1/2 hours gym time.

NOTE: Tomorrow is Back, Bi’s and Traps.
Shooting for 1 arm Chin-ups with chair strapped on and chains around my neck.

My weight has been sitting around the 163-164 mark. Absolutely been loving the new cage set up.

[BendtheBar]

How were the shoulders feeling today on the pressing movements?