mab 5/3/1 powerlifting

[Kuytrider]

I've heard that having a weakness near the top of the bench is far easier to work through than a weakness at the bottom. You'll figure this out in a hurry and 300 will come quickly and be left behind even sooner

[mab54]

Originally Posted by 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

Hoping to have that 300 before the meet though!

Originally Posted by 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.

Thanks for the help mike!

Was leaning towards chains and or boards. Where did you get your boards, I was also thinking about making some.

Originally Posted by 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.

What made it weirder was that 280 felt very good.

Originally Posted by Kuytrider

I've heard that having a weakness near the top of the bench is far easier to work through than a weakness at the bottom. You'll figure this out in a hurry and 300 will come quickly and be left behind even sooner

Let's hope so, been chasing 300 for a few months now!

2/3/12

Squats
355x8 Light weight, ain't nothin but a peanut!
365x3
365x3
385x1 20lb PR

Log C&P each rep
210x3
210x2

Squats
295x19 (see notes)
295x3

Side Bends
70x10
70x10
70x10
70x10

Farmers Walk 75ft
235x1

Notes: The very first set of squats today felt like nothing, the rest of the squats felt like a 1000 pounds! An easy PR, was going to go for another single but when I unracked it I knew there was no way.

Felt very strong on Log press, keeping it low volume for right now.

20 rep squats, I miss loaded the bar. One side had a 35 instead of a 25, oops! Still I'm going for 300 next week, I've worked to hard at these to slow down.

First time I have done farmers in a while so kept it light, have lost some grip and leg strength with these. It easier to pick up though now.

[Beast]

Nice squatting, PR followed by huge 20 reps!

[miked96]

-Get a set of minis and the chains if you can. Floor press with chains are one of my favorites!
-I made mine. All you need are some 2X4 or 2X6s, and I just wrap mine with alot of heavy duty duct tape. Never had a problem.

[Fazc]

Massive PR there, great job!

[mab54]

Originally Posted by Beast

Nice squatting, PR followed by huge 20 reps!

Thanks, to bad though it was only 19 reps. I would have rather have failed on rep 15 then on the very last rep.

Originally Posted by miked96

-Get a set of minis and the chains if you can. Floor press with chains are one of my favorites!
-I made mine. All you need are some 2X4 or 2X6s, and I just wrap mine with alot of heavy duty duct tape. Never had a problem.

I'm not 100% sure on the bands, I'm sure they work but I like to know the exact weight I am working with. I have also heard they wear out after a few months, I am just wondering if it would be cheaper in the long run to buy a set of chains

Will be making my own boards within the next few weeks most likely.

Originally Posted by Fazc

Massive PR there, great job!

Thanks Fazc, hoping for at least a 405 at the meet.

[miked96]

-They want wear out that fast and there much cheaper. Chain can get expensive.
-I hear you on wanting to know what your working with but thats why you do them as a secondary exercise. As long as they are making your pause bench go up then it doesnt matter how much your using.

[mab54]

Originally Posted by miked96

-They want wear out that fast and there much cheaper. Chain can get expensive.
-I hear you on wanting to know what your working with but thats why you do them as a secondary exercise. As long as they are making your pause bench go up then it doesnt matter how much your using.

I'm going to order some minis tonight from elitefts, should I get the pro or regular? Or something else?

Again thanks for all the help Mike!!

[miked96]

Get the pro minis or monster minis.
Once you get them, I would rotate pressing against minis and reverse band mini bench presses each week after your bench sets. Just go for three rep maxes and try to beat them each week. If you get boards let me know. You probably only need a two or three board.

[Off Road]

Kicking butt on the squats! Good luck on the 300 next week. Smash it!