mab 5/3/1 powerlifting

[mab54]

Originally Posted by Beast

Sprinting is character building!

I like your training in here MAB, those Anderson squats sound increasingly appealing too.

Sprinting seperates the boys from the men!

I really like andersons they have helped a lot with sticking points.

Originally Posted by big_swede

Beast mode inhere MAB! Very inspiring work!

Thanks swede!

2/2/12

Bench Press Pause
290x1
290x1
290x1
290x0 3/4 of the way up
290x0 same^
Bench Press TnG
265x4
265x4
265x4
265x4
Bench Press Competition Style (pause at the beginning, extra long pause on chest, and 2 second pause at lock-out)
280x1
280x1

Pendlay Row
205x5
205x5
205x4
205x4
205x4

Concentration Curl SS with weighted Dips
45x8
55x11
45x7
55x8

Notes: Not the best bench day, can't believe I missed those last two reps. Both flew off the chest, but they both stopped in the exact same place. Just couldn't push through.

Form on rows is a lot better now, still needs a little work though.

[BendtheBar]

can't believe I missed those last two reps.

I'm surprised too, especially with how many reps you can hit with 265.

Still a lot of strong work. Great job MAB.

[mab54]

Originally Posted by BendtheBar

I'm surprised too, especially with how many reps you can hit with 265.

Still a lot of strong work. Great job MAB.

I just couldn't get this one part, the bar had good speed then it just stops. I mean I'm not pauseing with 265 but I didn't think there would be that big of a difference.

[BendtheBar]

You have any access to chains or bands?

[mab54]

Originally Posted by BendtheBar

You have any access to chains or bands?

No but have been thinking about getting chains or a board press. You think that will help any?

[BendtheBar]

Originally Posted by mab54

No but have been thinking about getting chains or a board press. You think that will help any?

I think they wouldn't hurt. You seem to be strong off the chest and have a weaker lockout. Boards would be a good experiment. Perhaps lifts with an overloaded top when you are able to develop speed from the hole but worked hard on top would be beneficial as well.

LtL might be a good guy to ask about bands.

[mab54]

Originally Posted by BendtheBar

I think they wouldn't hurt. You seem to be strong off the chest and have a weaker lockout. Boards would be a good experiment. Perhaps lifts with an overloaded top when you are able to develop speed from the hole but worked hard on top would be beneficial as well.

LtL might be a good guy to ask about bands.

Alright might give chains or bands a chance, will look into it some when I get a chance. Thanks for the suggestion!

[markievicz]

dont sweat the missed reps too much mab.
i am certain you have 300 in you very soon.

nice idea by BtB to chat with LtL about bands...they have obviously worked wonder for his bench

[miked96]

I have the same weakness. Rotate between a 2, 3 board and bench against mini bands (if you get them) after your pause work. Also floor press is a great exercise for the transition between chest and triceps drive.

[Off Road]

I think you definitely found your sticking point. The good news is now you can fix it.
Crazy that you could pause 280 but got stuck on 290 when you were fresher. You'll get it sorted I'm sure. Good luck.