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  1. #31
    FREAK crashcrew56's Avatar
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    Looks like a good workout, why are you training your lowerbody on a bench workout?

    And I know what you mean by lowering the bar in a different place ruins your bench, in a shirt if your form is a little off then that bar can come crashing down on you face.
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  2. #32
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    I think quads are what makes a big leg drive on the bench. They don't really make that much of a difference on the other lifts though. But thats just my hunch. What do you think. I'm glad I started off raw rather than being one of those tards that goes and buys a bench shirt straight away and gets his teeth knocked out.

  3. #33
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    When I started shirt benching I had already been lifting for a long time, but I was given 2-ply rage-x and that was way too much shirt to learn in. I think the quads are important in all of your lefts, it's a big part of the squat, and it's an important part of that begining leg drive in your deadlift.
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  4. #34
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    3/1/10
    DE Bench Day
    9x3 60kg These are much easier now that I try to drive with my legs first rather than at the same time as my upper body muscles.
    Seated Bradford Presses 4x8 30kg
    JM Press 1x 6 45kg, 1x6 40kg, 1x6 30kg. Just trying to find the right weight to use. A lot of people go way to heavy on this exercise and end up doing it completely wrong.
    Pullups 3x7
    Swiss Ball Crunches with plate behind the head 5x8 2.5kg. Much harder on ball since you can stretch the abs a lot more.

  5. #35
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    4/1/2010
    ME Good Morning
    3RM 85kg. Might use less weight next time. Its hard to tell whether or not I am turning it into a quarter squat.
    RDL 5x10 50kg.
    Single Arm DB Rows 4x10 40kg. The weights do not go any higher in this gym.... guess I will just have to add in more sets.
    Standing Abs 5x10 30kg. That was easy. Will use more weight next time.

    I'm quite annoyed at the gym being closed and me not being able to my DE bench day. I hope this never happens in the future.

  6. #36
    FREAK crashcrew56's Avatar
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    Just do higher rep for teh DB rows
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  7. #37
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    7/1/2010
    ME Bench
    Banded Bench 1RM 70kg. The bands just completely threw me off. Oh well. I will do better next time.
    Rolling DB Extensions 6x10 10kg
    Pullups 3x8
    Underhand Grip Facepulls 3x12 25kg
    Barbell Side Bends 3x10 5kg. Felt really awkward.

    Now that I can bench 100kg I am gonna use bands on my DE days. Just gotta make sure that I use proper technique. Gonna do them 3 weeks bands then 3 weeks straight weight to avoid fucking up my joints.

    With the DB rows I want to increase the size of the muscle itself rather than the fluid surrouding it. Which why I am hesitant to do more reps.

  8. #38
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    8/1/2010
    DE squat/deadlift
    Box Squat 10x2 85kg
    Deadlifts 6x1 110kg. I had my shins touching the bar this time. Some of the reps felt really easy and some were really hard. I think it was to do with the positioning of my shoulders. I also have to remember to pull back as well as up.
    Dimmel Deadlifts 3x15 105kg
    Pullthroughs 5x10 30kg. Couldn't get the strain on the hamstrings. Will look up Dave Tate's tutorial to see how this is meant to be done.
    Hanging Knee Raises 3x7. Thinking of doing these more often.

    I don't ever want to do 2 workouts without the day in between again. I am exhausted.

  9. #39
    FREAK crashcrew56's Avatar
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    Quote Originally Posted by UK_Powerlifter View Post
    7/1/2010
    ME Bench
    Banded Bench 1RM 70kg. The bands just completely threw me off. Oh well. I will do better next time.
    Rolling DB Extensions 6x10 10kg
    Pullups 3x8
    Underhand Grip Facepulls 3x12 25kg
    Barbell Side Bends 3x10 5kg. Felt really awkward.

    Now that I can bench 100kg I am gonna use bands on my DE days. Just gotta make sure that I use proper technique. Gonna do them 3 weeks bands then 3 weeks straight weight to avoid fucking up my joints.

    With the DB rows I want to increase the size of the muscle itself rather than the fluid surrouding it. Which why I am hesitant to do more reps.
    You sill probably start seeing a lot more benefits from your DE benching now that you are going to be using bands, but they will beat you up, you are making a good choice by doing 3 on 3 off.

    Higher rep DB rows are great for training your grip, if that's where your weakness is.
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  10. #40
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    Quote Originally Posted by UK_Powerlifter View Post
    8/1/2010
    DE squat/deadlift
    Box Squat 10x2 85kg
    Deadlifts 6x1 110kg. I had my shins touching the bar this time. Some of the reps felt really easy and some were really hard. I think it was to do with the positioning of my shoulders. I also have to remember to pull back as well as up.
    Dimmel Deadlifts 3x15 105kg
    Pullthroughs 5x10 30kg. Couldn't get the strain on the hamstrings. Will look up Dave Tate's tutorial to see how this is meant to be done.
    Hanging Knee Raises 3x7. Thinking of doing these more often.

    I don't ever want to do 2 workouts without the day in between again. I am exhausted.

    It's important to know your body's limits. I train my ME bench on Fridays and ME squat on Saturdays, sometimes I feel alright and some days it kicks my ass.
    High Rep is for pussies- SisterSteel
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  11. #41
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    I tell myself you think that is bad? Those bulgarians are maxing in 3 movements 3 times a day.

  12. #42
    FREAK crashcrew56's Avatar
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    You gotta remember the Bulgarians took athletes from a very young age and would run them through brutal workouts and the ones that couldn't handle it would be kicked out of the program. The Bulgarians team was a special breed, they were the best of the best in their country, and not to mention they used to put so much into the recovery of their athletes.
    High Rep is for pussies- SisterSteel
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  13. #43
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    I meant it more in the willpower sense than saying that I should be doing that if that makes any sense.
    Just spent the past hour shoveling snow. That's my cardio for the year done.

  14. #44
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    10/1/2010
    DE bench day
    9x3 bench. Technique slowly coming together. When I bring my head up to look at the bar it gets me into a bad position at the bottom.
    Bradford Presses 5x9 reps 30kg. I had to go to failure to reach these. I am improving in every assistance exercise except this one. It might be a sign that my body does not want a high intensity shoulder exercise. I watch Louie's dvd's and he says to avoid high intensity exercises but then i see nick winters doing them and i just get confused.
    JM Presses 3x6 35kg Can't seem to get these down.
    Pullups 1x9 1x8 1x7
    Swiss ball sit ups with plate behind head 5x10 5kg

    Considering scrapping the bradford presses if I continually fail to make progress.

  15. #45
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    Quote Originally Posted by UK_Powerlifter View Post
    10/1/2010
    DE bench day
    9x3 bench. Technique slowly coming together. When I bring my head up to look at the bar it gets me into a bad position at the bottom.
    Bradford Presses 5x9 reps 30kg. I had to go to failure to reach these. I am improving in every assistance exercise except this one. It might be a sign that my body does not want a high intensity shoulder exercise. I watch Louie's dvd's and he says to avoid high intensity exercises but then i see nick winters doing them and i just get confused.
    JM Presses 3x6 35kg Can't seem to get these down.
    Pullups 1x9 1x8 1x7
    Swiss ball sit ups with plate behind head 5x10 5kg

    Considering scrapping the bradford presses if I continually fail to make progress.

    Why do you lift your head when benching?? when benching powerlifting style, all your weight should be on your upper back/traps, and your feet right back under your hips ready for the leg drive.

    I dont do any pressing for shoulders only bench press because when i do shoulder presses it messes my bench strength and technique up.

    Im 12 stone now lighter than you. i bench 120kg for 2 reps, through good strong technique and by hitting the supporting muscles that help the bench

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