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[QUOTE=trev71;1015607153]Hey Paulie_G,
What's the scoopage mang?
Progress ? vids? updates? injuries? vacations? breaks?[/QUOTE]
LOL. Well, no excuses. Just explanations. 10 days ago part of our house flooded (lower level den, garage and workout area) after a "hudred year rain" we had here in East TN. While cleaning up, and knowing I wouldn't be able to work out for at least a few days dealing with flood recovery, I sold my custom rack. There was a guy who had recently bought plates from me, and was in love with the rack, so I kind of made out well in the deal, and didn't have to worry about moving it around while getting this back together. So, basically I've been lifting without a rack for 2 weeks, so obviously no benching for me. I've just been doing dumbells, dips, and push ups for chest. I have a brand new Promaxima rack coming, but it might not be here for another week or so. So, until then, my focus is on deadlift PR's, and a bit of a mini-cut.
I see that you went from 250x7 to 240x8 over the last couple of weeks. That is a very typical progression once you start creeping up closer to 300. That's where I was 2 years ago, when I reached 275x2 (At 190 BW). Basically from 250 on, as soon as I went up in weight, I would drop a rep or two, and then once I hit 265, I could never do more than 3. Just roll with it and focus on the weight continuing to increase. It will happen.
As soon as I get my rack, I'll be back. Hopefully I won't lose too much progress in the meanwhile.
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[QUOTE=Paulie_G;1017576883]As soon as I get my rack, I'll be back. Hopefully I won't lose too much progress in the meanwhile.[/QUOTE]
Sounds good.. hurry up.
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[QUOTE=Paulie_G;1017576883]I see that you went from 250x7 to 240x8 over the last couple of weeks. That is a very typical progression once you start creeping up closer to 300. [/QUOTE]
Figured I'd comment on this.
So, as you know I am doing 531 and this routine has 4 waves(weeks) per cycle(month). Each wave, you ramp up your weight, across the board, based on a % of the estimated 1rm(or 90% of).
That said, the comparison of 250x7 to 240x8 is of different waves.
- The 250 was of wave 3 in my previous cycle.
- The 240 is of wave 2 in this current cycle. Prior cycle, wave 2 was 235 and I got that for 10. This would be the fair comparison, I believe.
This coming week, I start wave 3, Bench Press is day 1 of that wave, and my final set will be 255. This is where I can compare with that 250...
I guess, reality is, I can compare at any time.. I was a bit bummed to not have hit an extra rep on that 240 set, to be perfectly honest, and the week prior I repped 225x12 again, and I wanted 13. I feel that I am 1 rep back from where I want to be, and, well, it feels like a plateau for this cycle, if you will... course.. all my rep weight is up from the last cycle (outside of the 225, math, based on % and doing some rounding, kept me at the same weight for that one final set).
In hind sight - 225x12 is pretty freaking nice... for me.. but, god damn I want that 315 ;)
Good news is that I base my 5 sets of 10 reps, on 60% of my calculated 1rm. Up from 55% the previous 2 cycles, and I am rounding up as well, so adding another 5lbs onto it.. Size is coming ;)
Even more epic for me was last night.... Deadlifts.... I never rep'd anything 300+ for 10. I got 305 for 10 last night, pretty stoked. It wasn't long ago that I was just starting to see 300 numbers in my sets, across the board, awesome stuff. -- I remember watching a guy Deadlift 225 a couple of years ago, and I remember thinking, how awesome it would be to rep 225. I did 215 x 10 for 5 sets last night, as my BBB... it's almost 'light weight'. And, even better, my bad back isn't bad anymore.. lol.
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255 x5
I am happy about this as I have never pressed 255 for any reps before, however, I wanted 6+ today, that was my goal. This last wave of my 531 has been 'stagnet' on the bench press. I also have a killer chest cold, all stuffed up etc, not eating or sleeping well and, I had a SuperBowl beer fest last night.. I'd put myself at 80%(though, I was probably less)
Thought at 3 I was done, all shaking and everything, took a breath tried to dial in and focus.. powered out 2 more.
I'll take it.
[center][youtube]/URXCdAY9H8s[/youtube][/center]
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Lifting with a chest cold. No thanks. Nice benching though.
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[QUOTE=ktj4l;1020919323]Lifting with a chest cold. No thanks. Nice benching though.[/QUOTE]
Thanks,
And for the health record, I wouldn't show up if I was coughing and sneezing all over the gym. I't just a really congested chest and head, and very head-achy.
[i]"You can't get much done in life if you only work on the days when you feel good."[/i]
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Looking good, Trev. You are certainly kicking my ass right now, especially since I haven't benched in 2 weeks. My new rack comes tomorrow, and then it's back to work. I will be benching on Thursday, and I've promised myself that I will not be frustrated with my numbers for a couple of weeks, since I've really had just 2 bench days in the last 5 weeks. Awesome progression on your deads too, especially for someone who had a bad back. I'm currently working primarily Sumo and trap bar deads. Last week I had 435x3 with the trap bar, and it wasn't my muscles that gave up on the 4th rep. It was my grip.
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[QUOTE=Paulie_G;1021313933]Looking good, Trev. You are certainly kicking my ass right now, especially since I haven't benched in 2 weeks. My new rack comes tomorrow, and then it's back to work. I will be benching on Thursday, and I've promised myself that I will not be frustrated with my numbers for a couple of weeks, since I've really had just 2 bench days in the last 5 weeks. Awesome progression on your deads too, especially for someone who had a bad back. I'm currently working primarily Sumo and trap bar deads. Last week I had 435x3 with the trap bar, and it wasn't my muscles that gave up on the 4th rep. It was my grip.[/QUOTE]
Thanks,
Get back in the game here bro, still a bit to go ;) I am sure you'll jump right back in to where you where.. your not going to go too far backwards..
This round of 531 bench was pretty much a stagnant one, not much in gains really, just a shift in the weight I am moving. Next week is a deload.. catch up !
435 ! sweet ! ;)
Heading out for deads now... later...
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Not up to your level yet, but I'm happy with my progress. Got 4 sets of 205 X 9 accomplished yesterday. 4 Weeks prior, I could only do 175 X 9. Next week I will attempt 4 sets of 225 X 6-8. Have not cared to attempt any 1 RM yet. Going to wait until my 12 week program is up. I am in Week 6 now.
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[QUOTE=corepuncher;1022301743]Not up to your level yet, but I'm happy with my progress. Got 4 sets of 205 X 9 accomplished yesterday. 4 Weeks prior, I could only do 175 X 9. Next week I will attempt 4 sets of 225 X 6-8. Have not cared to attempt any 1 RM yet. Going to wait until my 12 week program is up. I am in Week 6 now.[/QUOTE]
Good call and good progress, keep at it ;)
Repping 225 is a nice milestone...
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[QUOTE=trev71;1022331983]Good call and good progress, keep at it ;)
Repping 225 is a nice milestone...[/QUOTE]
Thanks. I think I did 225 X 10 three years ago along with 285 X 1, so it will feel great to hit that particular milestone..."previous strongest". Last week was my "low rep" week, and I did 225 X 5, 4, 4.
My aggressive short-term goal is 225 X 12 and 295 X 1 in 6 weeks. I'm gonna bust my ass and do it!
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[QUOTE=corepuncher;1022377303]Thanks. I think I did 225 X 10 three years ago along with 285 X 1, so it will feel great to hit that particular milestone..."previous strongest". Last week was my "low rep" week, and I did 225 X 5, 4, 4.
My aggressive short-term goal is 225 X 12 and 295 X 1 in 6 weeks. I'm gonna bust my ass and do it![/QUOTE]
Good stuff.. never did 225 for more than 4-5 grinding reps before a couple of months ago.. and I just... freaking blew by it.. honestly, 225 is a good number to rep when you look back, but looking ahead, it's nothing, still in the children's league here.. lol.. but I am very pleased being able to throw out a dozen reps of 225.. as I am sure you will be when you hit that again.
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Ok,
So here is the situation, this was supposed to be a deload week. However, I am going to FL in another week and half, so, I figured, I'll rough it out until then and make that little mini-vacation a deload. Hit the gym a couple days, double down on routines, but a deload none the less.. for the mind.. and the body.. and to thaw the F out. Florida, here we come.
That nonsense said, the real meat and potatoes is here:
531 +BBB
[b]Wave #1 for the last 5 cycles, the 5+ reps[/b]
Oct 28th -> 215 x9 + BBB 125 x5 sets x10 reps (50%)
Nov 25th -> 220 x12 + BBB 130 x5 x10 (50%)
Dec 23rd -> 225 x12 + BBB 145 x5 x10 (55% - increased the %)
Jan 20th -> 225 x12 + BBB 160 x5 x10 (60% - increased the %)
Feb 17th -> 230 x12 + BBB 170 x5 x10 (60% - % stayed the same, but called for 165lbs.. not 170)
-- Being that I hit my mark with 12 reps on the 230, I rewarded myself by adding 5lbs to my BBB number. Only got 49 of 50 reps, was worth it.
-- I also rewarded myself by increasing the weight on my inclined dumbbell presses
4 sets of 7-10 started with 80s, then 75s, 70s, 65s
(I am soo burned out doing these.. that I have to decrease weight to maintain reps.. or die)
[center][b]230 x12.. bitch[/b]
[youtube]ABfr4cps1ck[/youtube]
[i]( I barely racked this.. lol )[/i][/center]
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[QUOTE=trev71;1023716403]Ok,
So here is the situation, this was supposed to be a deload week. However, I am going to FL in another week and half, so, I figured, I'll rough it out until then and make that little mini-vacation a deload. Hit the gym a couple days, double down on routines, but a deload none the less.. for the mind.. and the body.. and to thaw the F out. Florida, here we come.
That nonsense said, the real meat and potatoes is here:
531 +BBB
[b]Wave #1 for the last 5 cycles, the 5+ reps[/b]
Oct 28th -> 215 x9 + BBB 125 x5 sets x10 reps (50%)
Nov 25th -> 220 x12 + BBB 130 x5 x10 (50%)
Dec 23rd -> 225 x12 + BBB 145 x5 x10 (55% - increased the %)
Jan 20th -> 225 x12 + BBB 160 x5 x10 (60% - increased the %)
Feb 17th -> 230 x12 + BBB 170 x5 x10 (60% - % stayed the same, but called for 165lbs.. not 170)
-- Being that I hit my mark with 12 reps on the 230, I rewarded myself by adding 5lbs to my BBB number. Only got 49 of 50 reps, was worth it.
-- I also rewarded myself by increasing the weight on my inclined dumbbell presses
4 sets of 7-10 started with 80s, then 75s, 70s, 65s
(I am soo burned out doing these.. that I have to decrease weight to maintain reps.. or die)
[center][b]230 x12.. bitch[/b]
[youtube]ABfr4cps1ck[/youtube]
[i]( I barely racked this.. lol )[/i][/center][/QUOTE]
Nice. You are leaps ahead of me right now. 230x12 is STRONG!
I'm back in the game, and I'm coming for you...LOL. Basement/garage are back in order from floods a couple of weeks ago, and new pumps are installed to help avoid this from happening again. The new Promaxima rack is also all set up.
I worked chest for the first time in nearly 3 weeks. I started a new 3x5 routine, and went really conservative on bench. It did go better than expected, as I was able to get 205 for 10 reps with the 3 week rust. My new program calls for benching 2x per week, since it is lower volume. So, if I'm feeling strong on Friday, I'll get a video up then. It feels good to be back. I get downright depressed if I'm out of the gym for more than a week at a time.
On a positive note, during my natural disaster induced "break", I did manage to hit a 435x5, and 405x9 deadlift, while dropping almost 4 pounds of bodywieght.
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[QUOTE=Paulie_G;1024648523]Nice. You are leaps ahead of me right now. 230x12 is STRONG!
I'm back in the game, and I'm coming for you...LOL. Basement/garage are back in order from floods a couple of weeks ago, and new pumps are installed to help avoid this from happening again. The new Promaxima rack is also all set up.
I worked chest for the first time in nearly 3 weeks. I started a new 3x5 routine, and went really conservative on bench. It did go better than expected, as I was able to get 205 for 10 reps with the 3 week rust. My new program calls for benching 2x per week, since it is lower volume. So, if I'm feeling strong on Friday, I'll get a video up then. It feels good to be back. I get downright depressed if I'm out of the gym for more than a week at a time.
On a positive note, during my natural disaster induced "break", I did manage to hit a 435x5, and 405x9 deadlift, while dropping almost 4 pounds of bodywieght.[/QUOTE]
Good show on the Deads ! I am finally making some good progress into the 300s myself.. I had really hit a brick wall in the upper 200s.. took too long to break 300.. but, moving along steadily now.
I have legs of a 3rd grader. Trying to fix that. Trying like hell. LOL
205 x10, given where you were, is a good spot to come back from. You're not going to have to work too hard to get back to what you were doing... you'll catch right up.
Keep in mind of course, I am on a 'slow and steady' progression program with the 5/3/1. This isn't any +10lbs every 10 days, or benching 2+ times per week etc... I do 1 BP training day per week... my deload weeks, means I stay stagnet for 2 weeks. Or on those training days where you really don't have a good day, it holds me back a week... kind of.
I am progressing though.. no doubt about it.. but again, very happy with the training routine I am following right now and, I won't change it just for this comp.
This Sunday.. 245... wave 2... and then I think I am at 260 for wave 3 next Sunday, but I'll be in FL.. so I dunno what the hell I am going to do.. heh.
I am soo concerned about my training falling to pieces over a weeks vacation.. I have issues.
Get the vid cam out dude, and lets start seeing some action.
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Some recent [b]Deadlift[/b] training
(Jan 29th @ 305)
[youtube]qkdF0r0XBx8[/youtube]
(Feb 5th @ 325)
[youtube]6IxZkL2rXAg[/youtube]
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Wow nice deadlift numbers paulie_G. In 2010 I did 475 X 1 and 405 X 5 or so, and that's straight legs because I had no legs at all back then. Trying to work hard on my legs this go around.
I"m flying high today, which was Week 7 chest day. My first set, I got 225 X 8 with no spotter. 3 Weeks ago, I could only do 5. I literally added 3 reps of 225 in 3 weeks!
Also did incline dumbbell press right after, so I was a bit tired but I still managed to get sets done with the 85's. I was afraid I'd have trouble getting them up, but to my surprise, there was little struggle. Will try the 90's in a week.
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[QUOTE=corepuncher;1025434033]
I"m flying high today, which was Week 7 chest day. My first set, I got 225 X 8 with no spotter. 3 Weeks ago, I could only do 5. I literally added 3 reps of 225 in 3 weeks!
Also did incline dumbbell press right after, so I was a bit tired but I still managed to get sets done with the 85's. I was afraid I'd have trouble getting them up, but to my surprise, there was little struggle. Will try the 90's in a week.[/QUOTE]
Very nice indeed !! Keep at it man !
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Chest cold is gone, progress continues... [i]mwuahahaha[/i]
[b]245 x9.. yea dawg!![/b]
[youtube]2Ol7te8ZgaQ[/youtube]
Please disregard my private stalker.. something is up with that dude...
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[QUOTE=trev71;1027188783]Please disregard my private stalker.. something is up with that dude...[/QUOTE]LMFAO! Did he sniff the bench after you got up?
Nice benching. 3 plates should be within reach for a single now.
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Great job! What is the heaviest set you've done so far?
I"m supposed to do sets of 3-5 reps Wednesday. Since I did 225 X 8 last week (equivalent 1RM = 280 -285 depending on the calculator), I want to add at least 5 lbs to that number to get to 290.
I will attempt to get 5 reps @ 255. According to the calculators, 225 X 8 has same 1RM as 255 X 4, so I really need 5.
PS: which of these two calculators seem more reasonable? They differ quite a bit:
This ones seems OVERDONE to me: [url]http://www.muscleandstrength.com/tools/bench-press-calculator.html[/url]
This one is more conservative and same as on bodybuilding.com: [url]http://www.timinvermont.com/fitness/orm.htm[/url]
Then there is the ( 0.33 * reps + 1 ) * weight
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[QUOTE=corepuncher;1027346533]Great job! What is the heaviest set you've done so far?
I"m supposed to do sets of 3-5 reps Wednesday. Since I did 225 X 8 last week (equivalent 1RM = 280 -285 depending on the calculator), I want to add at least 5 lbs to that number to get to 290.
I will attempt to get 5 reps @ 255. According to the calculators, 225 X 8 has same 1RM as 255 X 4, so I really need 5.
PS: which of these two calculators seem more reasonable? They differ quite a bit:
This ones seems OVERDONE to me: [url]http://www.muscleandstrength.com/tools/bench-press-calculator.html[/url]
This one is more conservative and same as on bodybuilding.com: [url]http://www.timinvermont.com/fitness/orm.htm[/url]
Then there is the ( 0.33 * reps + 1 ) * weight[/QUOTE]
255 has been my heaviest training set.. next bench day is 260..
I have no idea what calculator is better out of the two.. they are to be used as a general reference.. you should test your 1rm every now and again with real physical weight!
I use this one as a guideline:
[url]http://www.exrx.net/Calculators/OneRepMax.html[/url]
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[QUOTE=ktj4l;1027208083]LMFAO! Did he sniff the bench after you got up?
[/QUOTE]
lol.. totally..
[QUOTE=ktj4l;1027208083]Nice benching. 3 plates should be within reach for a single now.[/QUOTE]
I still think I am a little shy on it.. also not in a major rush either.. slow and steady gains here.. I am off next Sunday, vacationing..we'll see where things land when I get back ;)
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Had a good chest workout today. Last week was doing sets of 225 X 6-8 reps. Four weeks ago, I did 225 X 5.
This week, went way higher to 255s. Got 255 X 4 reps first set, tried a 5th but had to rack it on lower rack. Then got about 3 reps each set after that. It's the first time I have gone heavier than 225 so I think my body did pretty good considering.
Immediately after bench press, I was able to do incline dumbbell presses with the 100 lb dumbbells (got them up by myself). "Mommy wow, I'm a big boy now!"
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[QUOTE=corepuncher;1029132303]Had a good chest workout today. Last week was doing sets of 225 X 6-8 reps. Four weeks ago, I did 225 X 5.
This week, went way higher to 255s. Got 255 X 4 reps first set, tried a 5th but had to rack it on lower rack. Then got about 3 reps each set after that. It's the first time I have gone heavier than 225 so I think my body did pretty good considering.
Immediately after bench press, I was able to do incline dumbbell presses with the 100 lb dumbbells (got them up by myself). "Mommy wow, I'm a big boy now!"[/QUOTE]
Nice work on the 255 !
Good stuff.. 100s are nice to throw around..
I am working with the 80s and then decrease to keep reps at 8.. I'll bump up once I get all 4 sets at 8.
Keep in mind of course, 531 +BBB has a tremendous amount of flat benching. I'm spent when I get to my inclines... spent...
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Yeah I think in a few weeks I might do incline first then flat. Switch it up every once in a while. Not to mention I'm neglecting decline, but I did add weighted dips to my shoulder day which is half way in between my weekly chest day.
I might do the "add 25 lbs in 7 weeks" bench routine again (up to 45 lbs if you pass each test). I did it a few years ago and added right about 25 lbs in 7 weeks. With better nutrition this time around, I think I might be able to add 30-35, and if that is the case, it would put me in striking distance of 315 in only 7 weeks! Here it is:
The table Excel: [url]http://www.timinvermont.com/fitness/progrtbl.xls[/url] Or HTML: [url]http://www.timinvermont.com/fitness/progrtbl.htm[/url]
The worksheet: [url]http://www.timinvermont.com/fitness/wosheet.htm[/url]
1) So find your 1 RM in the table. Then, I would suggest subtract 5 lbs, just to stay conservative.
2) Those are all your weights for each set of each week. Fill in your worksheet.
3) Instructions are at bottom of worksheet.
Definitely need a partner to help with the negatives, or, use Smith machine (and adjust weight accordingly)
Here's an image of a modified spreadsheet I made, highlighting 315 poundage:
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=5429353&stc=1&d=1361523553[/img]
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[QUOTE=trev71;1027487603]I still think I am a little shy on it.. also not in a major rush either.. slow and steady gains here.. I am off next Sunday, vacationing..we'll see where things land when I get back ;)[/QUOTE]Fair enough. Slow and steady is the way to go in my opinion, just saying I think you have one rep in you now. You just have to know it. Did you look into the Powerlifting version of 5/3/1 with heavy singles instead of AMRAP?
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[QUOTE=ktj4l;1029696283]Fair enough. Slow and steady is the way to go in my opinion, just saying I think you have one rep in you now. You just have to know it. Did you look into the Powerlifting version of 5/3/1 with heavy singles instead of AMRAP?[/QUOTE]
I'm only on cycle 5.. Not planning to change up anything quite yet :) still harvesting some fantastic gains with what I a, doing.
That said I have checked that version out and it does interest me..
315x1.. I may have one coming in a couple weeks :)
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Sunburn... In Tampa Florida... On a much needed vacation..
So we found a gym about 30 minutes out, and hit it.
260 x4.. died halfway up the 5th rep. blah... blaming the vacation food... eating like crap. The barbell was a little different too, thinner and the rings that I use for reference on hand placement, where not in the same spot. I think these all played their parts... whatever.. excuses are excuses.. and I had a poor heavy set tonight. We all have bad days... this was not too bad, but it was poor.
That said, the rest of my routine went very well.. hit all my numbers on flat bench 5sets of 10 reps as well as my assistance work on inclines and triceps.
See ya next week ;)
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So, been doing 531 +BBB and taking deload weeks as prescribed. So, this week, my deload, I decided to do some single heavy reps, test out some limits, and get a bit more used the heavier weights.
I ran into an interesting scenario, one that I didn't expect. I bench on a movable bench, in the squat rack. That said, the squat rack has really deep hooks that I have always had to 'stretch' upwards to get out of it. To explain better, I have to unpinch my shoulder blades and throw my shoulders up a little bit, video below may show it.
Today, it broke me on my 300 attempt... totally threw me off, lost focus, I couldn't stretch up... so, I added 10lb plates under the bench... dropped 10lbs.. and fired up 290.
The bench with the plates under it, now feels correct. However, I have to dial in my form a little, as you see my butt come off the bench. I've been really good about bringing my legs FAR back to eliminate my butt from rising while using my leg drive. Also my heels come up.. that causes my butt to rise... it's just me needing to modify positioning with the bench higher up... maybe I'll wear high heels next week.
So my routine today:
- bar x 10
- 135 x 10
- 185 x 5
- 225 x 3
- 250 x 1
- 275 x 1
- 300 x fail
- 290 x 1
- A couple of low rep sets going down again, not much, and some inclined dumbbells.
All that said.. here is 290.. and then below.. note the 300... maybe you can see what I am talking about...
[center][b]290 x1[/b]
[youtube]YjdfJYqVCMc[/youtube]
[b]300 x fail... [/b]
[youtube]MJ5F3iQOIvA[/youtube][/center]
