Bench Work

[wnt2bBeast]

CG wm-ups

CG 5-board
295x5
335x3
365x3
405x3

Shirt work
455x3x3
not worrying about touching right now..trying to find the groove of this shirt
still needs work lol

rack lockouts (3inch ROM)
385x5
405x3
455x3
495x3
535x3
565x3 <<< PR

 

[Parabellum]

Congrat's on the PR.

 

[wnt2bBeast]

thnks bor..lockouts are definitely paying off..normally i get to 525 and thats a pretty good 3RM but tonite it was way to easy 565 was hard but there was no swaying..

its also helping my bench my lockout is pretty strong just have to get rid of the midrange hiccup i have lol

 

[Chambewy20]

I'm gonna start modeling our bench workouts after yours, good stuff

That 500 plus on the bar sure sinks your ass down on that bench doesn't it? It's an entirely different animal, good times, good times!!!

 

[wnt2bBeast]

I'm gonna start modeling our bench workouts after yours, good stuff

That 500 plus on the bar sure sinks your ass down on that bench doesn't it? It's an entirely different animal, good times, good times!!!

im trying to wrestle that demon right now..
405 is not really heavy for 5 boards for me but im trying to really stay inflated and tight..hopefully itll pay off

the workout is basically the metal militia shirt day but i reduced the volume..heres what their complete day looks like

CG up to a 3RM
6-brd up to a 3RM
5-brd up to a 3RM
shirt work 5-15 sets as many as needed
Rack Lockouts up to a 3RM

basically i only do one type of board per workout..i try to use it for 3 weeks then switch to another..im not sure how much benefit youll get out of a 6-brd if you dont have very long arms..ive used it sparingly for a week or 2 here and there

My second bench day is just the typical WSB DE day

 

[|3ossman]

im trying to wrestle that demon right now..
405 is not really heavy for 5 boards for me but im trying to really stay inflated and tight..hopefully itll pay off

the workout is basically the metal militia shirt day but i reduced the volume..heres what their complete day looks like

CG up to a 3RM
6-brd up to a 3RM
5-brd up to a 3RM
shirt work 5-15 sets as many as needed
Rack Lockouts up to a 3RM

basically i only do one type of board per workout..i try to use it for 3 weeks then switch to another..im not sure how much benefit youll get out of a 6-brd if you dont have very long arms..ive used it sparingly for a week or 2 here and there

My second bench day is just the typical WSB DE day

Looks pretty identical to what im doing. My damn elbows and wrists hurt like crazy for two days after doing this workout. Heavy lockouts and boards are getting me i think.

I know what you mean about swaying while doing lockouts. I hit 545 for the first time and i was all over the place lol. Staying "inflated and tight" is still difficult for me above 405 too, i just see to fall apart under the really heavy weight.

Im assuming you use a big arch when benching if your using MM style training. Have you ever had your lower back muscles cramp up really hard or hurt when going really heavy. It happens to me every once and a while and it completely wrecks my attempt. I dont know what im doing wrong. Its like im getting loose, so i try to hold on (squeeze my back to stay tight) and i get all cramped and hurt myself. Anyone have this problem?

 

[wnt2bBeast]

i strethc and do mobility work almost everyday to stay limber..
dont be afraid to do some reverse hypers or 45* hypers before your benching in order to stretch the area out..

swaying-i hold all my reps at the top in the "locked out" poisition i also use no arch doing lockouts no leg drive i tuck my shoulders for protection thats it..
when the weight gets heavy and your trying to hold the lockout youll "sway" or like you said you are all over the place..

you may be using too much for lockouts..it should be around you shirt max

 

[majutsu]

hey, beast, what's your grip on lockouts? And what exactly does close grip mean to you? And are all things done on this workout day max efforts, or reps to failure, or what? How long does this workout take you?

As always, a few questions, eh bro?

 

[wnt2bBeast]

hey, beast, what's your grip on lockouts? And what exactly does close grip mean to you? And are all things done on this workout day max efforts, or reps to failure, or what? How long does this workout take you?

As always, a few questions, eh bro?

everything is done with pinky inside the rings except shirted bench(index on ring)..some like a closer grip thats fine

the boards should be done for a 3 or 1RM but im still trying to perfect my form/groove with them and getting too heavy gets in the way of that..so i just worked up to a heavy triple not a max

the shirt work was not to failure..im just trying to increase my reps with weights i have used in the past and get better feel for the shirt..ive been benching lower and lower towards the belly but im finding with the Metal shirts the groove is higher so im still trying to work that out..

I take as much or as little rest as i need between sets.. from wm-ups to putting all the weights away cleaning up chalk putting my shirt on etc it was somewhere around 2.5-3 hours..there are 3 more wm-up sets i did with my shirt before doing the 3x3 that i didnt list

 

[Quadsweeps Sister]

I'm gonna start modeling our bench workouts after yours, good stuff

That 500 plus on the bar sure sinks your ass down on that bench doesn't it? It's an entirely different animal, good times, good times!!!

Well - I guess I better get ready for that *hit! Good times indeed...

__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."