new focus

[ayezer]

thamks
first time in a bench shirt in about 1 year 455 was a shock to cns should be better next max bench workout

technighe in shirt not great vs raw bench need to bring the bar lower toward stomach or bar will never tough but needed some baords to work with next time.

[ayezer]

lighter chest day

bench w/u 225 x7 250 x6 275 x 6 last rep tough then 155 x 3 175 x 3 (3 sets all paused w/based 80 lbs at top all sets post the 275 set.) then db bench 80 lbs 2 sets 10 reps felt heavy usually not then peck deck 3 sets 15 reps shoulders rear laterals 3 sets 10 -12 reps side laterals 20 lb x 10 25 lbs x 10 then 30 lb x 5 25 x 3 20 x 3 15 x 5 reps then front barbell raises 45 lb bar 3 sets 10-12 reps then 2 sets standing db press 50 lb db 8 reps each.

[ayezer]

good arm workout ss cg bench w/cb curls light wt very fast spped reps up w/u to 185 3 sets 8 reps ss w/db curls sets of 8-12 up to 30 lb db
then tri ext behind head 3 sets 8-15 reps not sure wt ss again w/db curls then had to go
get my son and run around.

[Hammerfit]

Adam started doing my bench press with bands at top and weight on pins at chest, stop and go technique Im really liking that, do you use that in your strength training?

[ayezer]

no do you mean like reverse bands so you can add a ton of wt to bar.

I have been doing bands attaceded at bottom the add about 80 lbs resistance at top if they are dobled which I do double them.

It seems by starting at pins you are making it harder to get momentum off the chest good work to help with pause.

[Baldiewonkanobi]

About 4 years ago my then WO partner and I used bands twice a week. Squats and incline bench. Gained lots of strength for single and double lifts but saw no visable size gain that year.


Baldie

[Hammerfit]

no do you mean like reverse bands so you can add a ton of wt to bar.

I have been doing bands attaceded at bottom the add about 80 lbs resistance at top if they are dobled which I do double them.

It seems by starting at pins you are making it harder to get momentum off the chest good work to help with pause.

bands are are at bottom but they are skinny bands the dead stop at pins make it much harder, bands add tiny bit of assitance
Im repping them to failure which w 315 and 365 ends up being 8-12 so I'm kinda blending strength and hyperthropy together
Im hoping this is going to add strength and size

[ayezer]

yes Mike sounds tough you are adding resistance plus from dead stop at pins so you have no momentum sounds real tough and reps for hypertrophy.

back to day
front wide pullups bw 5 sets 1st 3 for 12 reps very controlled w/stretching last 2 sets 10 reps and stretching too then
deads tries sumo 1st 315 was crooked and then 340 did not move was strange 315 was not really taht tough but think my sumo form still not ready to go up in wt
so went conventional 340 x1 then

315 x 5 1 felt a slight pull in side of abs so stopped their.
rear delt bands 4 sets 10 reps
wide grip machine rows 5 sets 8-15 reps
barbell shrugs 6 sets 8 reps felt easier until last set

some xtra hams reverse hypers 4 sets 10-12 reps 1st set 70 lbs then next 3 120 lbs
then lying leg curls 4 sets 8-12 reps 3 rd set drop last set stayed at lighter wt for 12 reps good stretching in between.

[ayezer]

still sore w/pulled muscle in ribcage area.
hurts to move in bed.
On the good side my benhc feels great at least for me. I did a max effort bench yesterday at a friends house to try to put benhc shirt on again.
The probelm is his bench is low but he has no platform to lift off so every lift off was crooked to me and when did 405 which in my shirt felt light
I was lop sodded and just could not chance.
The good part 315 raw felt ok almost 2 reps did multiple singles did 3 reps off 2 board and it felt light. then in sling shot that was too loose to get much out of still got 2 reps with 315 then went back to down 275 after holding 405 in bench shirt got 4 reps w/275 after workout that is not bad.

My friend is a great guy but we are both not tall and if you do not have a good platform to lift off any time you get into heavy wt and esp in a shirt(benhc shirt that is)a bad lift off is tough to recover from.

[ayezer]

012.jpgdid speed bench supposed to be about 50-60% raw max if no bands usually sue bands and do about 40-50% raw max.
185 lbs 9 sets 3 reps as fast as possible <40 sec rest between sets wide med and cg then did 225 x 15 and another set 13 reps had no spot so could have done a couple more then cg bench 185 x 15 also no spot then light shoulders side front laterals 4 ss 15 20 and 25 lb db last set drop set on top of ss.
then rear delts 3 sets 12 reps last set ss.

[ayezer]

bench flying did triceps today but bench 1st w/tube under lower back to help arch

275 x 3 ez 290 x 3 had 1 more then 2 more sets 3 reps w/290 last set had no more left but had 1 more on 2nd set w/290 bw prob about 170 in am pre breakfast weighed 175 post breakfst w/all work clothes lab coat belt shoes wallet keys etc.

then tricep work
db triceps ext 2 hands standing behind head 55 x 8 65 x 8 75 x 8 85 x 8 95 x 6
then tricep pressdowns 80 x 12 100 x 10 110 x 12 old fashioned stack
then machine dips focus on triceps 3 sets almost to botton of stack 10-12 reps not sure of weight even arms feel great.

Did a good back workout yesterday pullups 5 sets 10-15 reps
2 arm db row 3 sets last 2 sets 1 arm db row /80 lb db lost 1 strap so tough on this ex and next db shrugs 3 sets 8 reps up to 85 lb db
then front pulldowns 6 sets 6-12 reps old fashioned stack

[ayezer]

going to soon start logging in ironnags section good chest workout today
have to save for wed for bench shirt test

225 x w/u sets 8-10 reps 275 x 7 last rep tough then225 x14 shoulkd have just done speed reps w225 but got a little bit head of myself with 225 feeling strong
hammer stregth flat low incline lying 4 sets w/2plates each side speed reps 8 per set

then jst some pulldowns for extr width workout for back

my son was in gym tonight and had a a hard time getting him to stay in daycare.

[Hammerfit]

going to soon start logging in ironnags section good chest workout today
have to save for wed for bench shirt test

225 x w/u sets 8-10 reps 275 x 7 last rep tough then225 x14 shoulkd have just done speed reps w225 but got a little bit head of myself with 225 feeling strong
hammer stregth flat low incline lying 4 sets w/2plates each side speed reps 8 per set

then jst some pulldowns for extr width workout for back

my son was in gym tonight and had a a hard time getting him to stay in daycare.

Good job on bench work try tying him to a post lol

[ayezer]

speed bench focus on tries but 1st test max 275 x1 300 x 1 ez had 2-3 reps 315 x 1 for sure
spotter said 2 reps no help

135 w/monster mini bands 10 sets 3 reps fast really fast
tri xt behind head machine 4 sets 8-20 reps dip machines 4 sets 8 -12 reps

shoulder db side laterals ss/ dn presses 20 lb db side laterals 12 reps 40 lb db press 12 reps
4 ss

[Hammerfit]

speed bench focus on tries but 1st test max 275 x1 300 x 1 ez had 2-3 reps 315 x 1 for sure
spotter said 2 reps no help

135 w/monster mini bands 10 sets 3 reps fast really fast
tri xt behind head machine 4 sets 8-20 reps dip machines 4 sets 8 -12 reps

shoulder db side laterals ss/ dn presses 20 lb db side laterals 12 reps 40 lb db press 12 reps
4 ss

My meet is in 5 weeks, 1 week after BB show. What would you suggest I do to help bring up my bench? I'm only concerned about a big DL number but Im required to bench and squat also. Squat is not an issue, Im pretty sure Im capable of a 500+/- but bench pretty much sucks with a bad delt