Road to 2013 CPU Nationals - 105kg Junior

[ravimolasaria]

Originally Posted by Paradox

Squat
170kg x 3 x 2 sets
belt
180kg x 3 x 6 sets

Front squats 105kg x 2 x 6 sets

Bench
100kg x 4 x 2 sets 105kg x 3 x 2 sets
112.5kg x 1 x 1 set

Strong squatting Dave ... You made them look quite easy .. Hopefully that pec strain is nothing major ... keep lifting and stay healthy brother ...

[Paradox]

Hey folks, thanks for the encouragement, etc. It was just awfully frustrating this time as bench was going so well (for the first time...ever..maybe) and there was no real warning.

I'm going to take benching off until at LEAST a week from this Monday, but I'll work on some blood flow stuff maybe starting Wednesday or something. I have a TENS unit, so I'll use that with some heat therapy, stretching, etc.

LtL, I don't have one personally, but some people on the team do. What are your suggestions? I was thinking about going back to close grip, but that seems to hurt my pec even more (although, like I said, there was no warning this time at all, so it's hard to say if "hurting" my pec even matters).

Maybe some board work on one of the days? Wednesday (middle day) perhaps? I'm also considering just taking planned deloads on my bench, although, like I said, there was no warning this time.

[Paradox]

On a positive note, I can spend more energy and take longer rest periods on squats and deadlifts? lol

[Fazc]

What's your max bench and how long have you been training?

You've probably mentioned this but, senility.

[Paradox]

Originally Posted by Fazc

What's your max bench and how long have you been training?

You've probably mentioned this but, senility.

Last meet, 130kg. I'm very confident that 140kg would have gone that day though.

I believe I first benched about 110kg (245lbs) 3ish years ago, but it would not have been with a pause (always to touch though). In my first meet, July 2011, I benched 120kg.

EDIT: More background.

November (I think) 2011, 150kg in a loose Katana.
May 2012, 115kg (Fail 122.5kg)
September 2012, 122.5kg (Fail 130kg)

[BendtheBar]

I use a Slingshot and it really has allowed to to keep going. I had crap bench form for 20 years and without it I can't bench heavy without picking up severe strains.

I would definitely consider getting one, if only to use when something is sporked.

[EliteDreams]

Good skwaats.

[Paradox]

Originally Posted by BendtheBar

I use a Slingshot and it really has allowed to to keep going. I had crap bench form for 20 years and without it I can't bench heavy without picking up severe strains.

I would definitely consider getting one, if only to use when something is sporked.

I'll see if I can borrow someone in the crew's. I'll definitely look at ordering one as well. Have you found that benching with the slingshot has helped your raw bench progress?

Anyone hear any comparisons between slingshot and Titan's Ram?

Originally Posted by EliteDreams

Good skwaats.

Thanks, man.

[Fazc]

I was just thinking, I used to get pec trouble when I first started (first few years) and it would come about from both close and wider benching. I started off doing a lot of low reps and never really cared much about the higher rep stuff. While the strength emphasis was good, I never really developed the conditioning that higher reps brings.

Conditioning is good, solidifies form and allows you build muscle without taxing your ligaments as much which is better for recovery.

If you never developed a foundation with higher reps, perhaps consider at some point. I think it would do you good.

[Paradox]

A1) Pullups/Chinups x BW x 5 x 5 sets double overhand, 5 sets doublehoverhand, 2 sets neutral grip
A2) BPAs x mini x 20 x 12 sets

B1) DB rows x 90 x 8 x 3 sets

C1) DB chest supported rows x 45 x 12 x 3 sets

D1) Suitcase deadlift x 60kg x 15 seconds/side x 3 sets
D2) Knee raises x 20 x 3 sets

E1) DB Curls x 25 x 10 x 3 sets
E2) EZ Bar curls bar + 20kg x 8 x 3 sets