Deadlifts
Up to 487x1
holy crap... that was terribad
Beltless Squats
Up to 337x2
Another session of light stuff and then I think I move back to real weight again
T-Bar Rows
2pps + 25 x 8
2pps + 35 x 8
3pps x 2 x 8
Ham Curls
4 sets
Thoughts
I need to move back up on squats, trollololol.
Time After Wake : 1:30
Strength : 85%
Form : 75%
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03-18-2015, 01:54 PM #8971
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03-19-2015, 12:49 PM #8972
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03-19-2015, 03:42 PM #8973
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03-20-2015, 01:07 PM #8974
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03-20-2015, 01:08 PM #8975
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03-20-2015, 01:20 PM #8976
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03-20-2015, 03:01 PM #8977
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03-22-2015, 01:41 PM #8978
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03-24-2015, 12:29 PM #8979
BW = 172
Bench Press
135x8
205x5
265x2
315x1
346x2.99 (2 reps is still a 1 lb PR) <--- 50% chance I could have locked this out, but the spotter touched it about 90% up because it was a very long, 3+ second grind and my form definitely broke down.
275x8
And I cut it short here because my reasoning is that the grind of the 3rd rep essentially made that set count as 5 total reps (a super grind = 3 reps), which was more than I had planned for today (2-4 reps). Accordingly I am going to lower the intensity ~3-4% for the next 2 workouts from what I had planned.
Thoughts
Today went very well, obviously would be better if I got the third rep, but the implications of the set are what matters. Getting 346 for a questionable 3 reps is virtually identical to when I got 345x2.99 (same situation) back 3 years ago when I benched 385 the following week. I was ~10 lbs heavier back then, so this puts me in an extremely good position to hit 400 if I plan the 2nd half of my mesocycle properly.
With that said, today means that 400 is mine to lose in the upcoming 5-6 weeks. I plan to put on 3-4 lbs and add incline bench in place of overhead press.
Next post will detail my plan (and what I am unsure of) going forward.
Time after wake : 6:00
Strength : 97%
Form : 90%Last edited by LegosInMyEgos; 03-25-2015 at 12:20 PM.
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03-24-2015, 12:38 PM #8980
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03-24-2015, 01:26 PM #8981
Alright, feel free to give feedback here, but here is my plan and rationale going forward.
Premises
1. My midpoint on bench is my sticking point. I can address this by either focusing on a point ~1-2 inches below that point doing floor presses, or I can strengthen the part of the lift below that sticking point to power past it.
2. Historically, the majority of my pec strains (because only nonnatties can tear pecs, natties only get strains) have come from floor press. Although, floor press certainly carries over, it makes sense to only try to incorporate it when volume is not high. As such, floor press will be used next mesocycle which will contain less volume, not this one.
3. To work on the bottom half of the lift where the upper fibers are more active, I will do incline bench.
4. Splitting a workload into 2 workouts in one day will make it more recoverable.
Plan
Week 1 (which is this week) : 1 additional light transitional workout
Week 2
Mon : Light Bench + Skulls + Incline + CGBP
Wed : Speed bench
Fri : Bench + Skulls + Incline + CGBP
Week 3
Mon : Bench + Skulls + Incline + CGBP
Wed : Speed bench
Fri : Bench + Skulls + Incline + CGBP
Week 4
Mon : Bench + Skulls + Incline + CGBP
Wed : Speed bench
Fri : Light Bench + Skulls + Incline + CGBP
Week 5
Mon : Double with 365
Thurs : Light
Week 6
Max out
Notes: Try to incorporate 4 rep sets this time, 3 rep sets are too intense, but 4 rep sets should condition me to a 1RM betterLast edited by LegosInMyEgos; 03-24-2015 at 01:33 PM.
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03-24-2015, 01:43 PM #8982
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03-24-2015, 01:57 PM #8983
If I had to guess I would say that its because the floor press starts the lift without an eccentric at a position where the humerus is parallel to floor. Something about that position likely targets the pecs with a larger share of the work than is achievable on the normal bench.
I would need to think about it more extensively to form a more articulate theory. My anatomy isnt as good as it used to be.
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03-24-2015, 03:55 PM #8984
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03-24-2015, 03:59 PM #8985
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03-24-2015, 08:51 PM #8986
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03-25-2015, 12:18 PM #8987
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03-25-2015, 12:19 PM #8988
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03-25-2015, 04:47 PM #8989
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03-25-2015, 04:54 PM #8990
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03-25-2015, 05:19 PM #8991
Yes... I was being potato.
The incline I plan on progressively moving upward as a appropriate in sets of 4-7 in hopes that it will translate to flat bench.
Light bench isnt going to train explosiveness, and my mesocycle when I benched 385 I used speed bench.
You should notice how slow those reps were on 346, thats unlike me historically. My earlier benching has always been explosive, and I need that explosiveness.
The drawback is that, like you said, its hard on the pec. I am unsure, what do you think?
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03-25-2015, 05:44 PM #8992
Edit: I went full potato
I think it's going to be hard to hit 400 without some better durability. IMO it would make more sense to try and build that work capacity this block with low impact movements and shoot for it in the next.
If this block ends in a pec strain that would ruin everythingLast edited by KevinAlvarez123; 03-25-2015 at 05:50 PM.
http://forum.bodybuilding.com/showthread.php?t=172642181
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03-25-2015, 09:47 PM #8993
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03-26-2015, 08:30 AM #8994
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03-27-2015, 01:00 PM #8995
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03-28-2015, 03:21 PM #8996
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03-31-2015, 06:46 AM #8997
Bench Press
276x4
296x4
296x4
296x4
Incline Bench
185x5
235x5
235x5
235x5
CG Floor Press
185x7
185x7
185x7
Skull Crushers
80x2x10
80x2x12
Reverse Flys
90x12
100x3x10
Thoughts
I was originally going to do CGBP, but my sternum has somehow managed to get moderately bruised, so I wanted to limit the number of times I touched it, because it was messing with the form somewhat.
Had to be super careful not to **** up on floor press.
Time after wake : 1:15
Strength : 85%
Form : 80%
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04-01-2015, 07:29 PM #8998
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04-02-2015, 05:49 PM #8999
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04-04-2015, 10:24 AM #9000
Bench Press
286x5
301x5 @ 9
301x5 @ 9
301x5 @ 9
Incline Bench
186x7
206x7
206x7
206x7
CGBP
225x3x5
Reverse Flys
100x4x12
Skull Crushers
115x2x8
45x12
Thoughts
I have never been able to do volume with 300+ before, I am stronger.
Facing a very weird problem right now. I am strong enough to move more weight, but my joints feel pretty thrashed. I need to be productive and cautious at the same time.
Time after wake: 1:00
Strength : 93%
Form : 87%
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