5 weeks until the bench meet

[Parabellum]

3 weeks left

 

[Parabellum]

2 weeks & 4 workouts left......... plus 1 week rest.

 

[revexrevex]

Tuesday - November4

2 Board Press
135 x 5
185 x 3
225 x 3
245 x 3
255 x 3
265 x 3
275 x 3 PR
http://www.bebinary.com/alex/november4/275x3-2board-press.wmv

Split Jerk
bar x ..
135 x 5
155 x 3
175 x 3
195 x 3
215 x 3
225 x 1 PR
http://www.bebinary.com/alex/november4/225x1Jerk.wmv

Pullups
Three different grips
+25 x 3 sets x 3 reps

One arm cable rows: 2 x 10
Decline abs: 3 x 10

 

[Zander1983]

as far as the mental aspect-
if you have never picked up your new max before attempting it-say 300, it will seem heavy as hell.... if you have done lockouts or other partial work at 330-350, it will not seem like that much...

I've never considered that. When I max out on bench it always feels amazingly heavy. Not surprisingly, its also the most weight I ever hold in my hands, because I've never spent too much time doing lockouts.

This is a great thread. I'm disappointed I only popped into the PL forum and discovered it now.

 

[BodybuildingUniverse]

I've never considered that. When I max out on bench it always feels amazingly heavy. Not surprisingly, its also the most weight I ever hold in my hands, because I've never spent too much time doing lockouts.

static holds do wonders when done weeks leading up to a meet. load the bar up to 120% of your max and simply hold it at arms lengths for a 10 count and rack. Maybe 2 sets at the end of your bench workout. Training weights sure dont "feel" heavy after doing this with progressively heavier poundages

my last meet I did a 385 and had worked up to 455 in the statics, didnt feel like shit when I took it out of the racks

 

[Parabellum]

2 weeks left.

 

[revexrevex]

Saturday - November 08 - Bench Workout
http://bebinary.com/alex/november8/...eclinebench.wmv

Decline Bench
135 x 5
185 x 5
225 x 3
245 x 2
275 x 2
285 x 1!!!
295 x 1!!!

Rack Lockouts - from sticking point
225 x 10
275 x 3
305 x 1!!!
225 x 10

Supported Tbar Rows: 135 x 2 sets x 10
Hammer Curls: 50's x 2 sets x 10
Shrugs: 100's x 2 sets x 20 reps
FacePulls SUpersetted with Reverse PecDeck: 2 x 10
Standing Shoulder Presses: 55's x 2 sets x 10

 

[revexrevex]

Tuesday- November 11

2 Board Press - going with singles because it is almost meet time

135 x 5
185 x 3
225 x 3
245 x 1
265 x 1
285 x 1
305 x miss
305 x 1!!!
225 x 14 - i went crazy

3 inch lockouts
135 x ..
225 x ...
275 x 3
315 x 3
335 x 3
365 x 1
385 x 1 - damn

Close Grip Military Presses - 135 x 3 sets x 5 - paused at clavicle for 3 seconds and exploded up
Tricep Extensions - 3 x 20

One more workout to go

 

[Parabellum]

Looking good.

 

[Mike_Rojas]

great job revex!