Domination Tour

[DOM]

I'm going to start keeping a bench press training journal with this thread. The Springfield Crew and Asylum numbers have helped me out a lot -- hopefully this can help somebody else out -- and help my bench.

Some background info:

19 year old west-sider
5 foot 7 and about 160-165 lbs
Going to college at UW-Madison
No competition experience.

I've been benching on and off for about 4 years, and my most recent run at the weights started in June 2002 -- so I've been lifting for about 4 months straight now. I have just started training squat/deadlift in July and am still very inexperienced. In June I weighed in at 140 lbs and benched 245. By mid august I was up to 160 lbs and a 295 bench.

My best lifts in the gym are
295 Bench <--- This was in mid august. Coincidentally I was also benching this mid august of 2001 before a long break from the weights. Since then I took 295 as a heavy single after speed day last week and blew it away.
295 Squat
Have never maxed on deads, probably around 250.

I'm just going to keep the journal for my bench because
1 -- I love bench pressing
2 -- My other lifts aren't as advanced. My routine is only beginning to take shape.

Goals are a 315 bench when I test max in two weeks, and to get at least one bench competition in before my weight goes above the 165 lb class (I think I could set a state record if I got a shirt). And I really want to break the 2xbodyweight barrier.

 

[DOM]

October 10 ME Bench

Tried a new exercise today, medium grip incline with doubled minis. The incline was low, probably 40 degrees, and the minibands were anchored to dumbells at the floor. At lockout I'm estimating the tension was 120 lbs.


Medium grip incline band press

No previous record
New record of 205. I had a stupid spotter who touched the bar on 225 so I have to count it as a fail. I don't think I would have gotten anyway though.


Strict elbows in barbell extension to forehead

3 x 5 @ 85


Wide grip elbows out bench press (bodybuilder style)

3 x 5 @ 135 with compensatory acceleration.
It's hard to stick your elbows out! It used to be natural and now it takes a lot of conscious effort.


I just started bodybuilder benches today, as a little chest regimen that I'm adding on my ME days. One point I disagree with westside bench theory is that you should 'let the pecs take care of themselves.' I'm also going to use ultra-wides and cambered bar presses for this purpose.

I like the high band tension ME days. I need more bands though so I can keep the percent tension equal on all my warmup sets. For example, warming up with the empty bar and 120 lbs bands when they are 70%, the bar will fly all over the place, but with 205 and 120 bands, when it is only 35% tension, it's relatively stable -- this almost makes it easier as you add more free weight to the bar. Band tension should either increase or stay the same -- but I don't like this effect of it getting easier the more free weight you add.

 

[DOM]

Mon. Oct. 14 DE Bench

Going to include my training partner when he train with me. I'll call him G, he doesn't post here. He just started lifting 2 months ago and his max is 215 done about a month ago. He's a big guy and if he sticks with this he'll have a 300 bench in a few months.

Speed Benches w/ straight weight
Me: 9 x 3 @ 155
G: 9 x 3 @ 115
Very fast for both of us. This was our second week off bands (I started to get tricepetal tendonitis), and we're going back on next week.

G went on to do a heavy single while I did some ten second static holds
Static holds for me: 315, 365, 365 <--- Have no idea if these are helping.
G's heavy single: 155 x 3, 185 x 1, 205 x 1 <--- Got this easily.

Barbell extension to forehead
Me: 3 x 8 @ 85
G: 3 x 10 @ 65

Seated overhead dumbell presses on stability ball
Me: 3 x 8 @ 45s
G: 3 x 10 @ 35s

Face pulls 3 x 10 @ 50

Lat pull downs
Me: 3 x 10 @ 120
G: 3 x 10 @ 100

 

[DOM]

Thurs. October 17 ME Bench

3 inch board press + doubled minis
No previous records
DOM: 255 x 1, 275 x miss
G: 185 x 1, 195 x miss

Bodybuilder Bench with compensatory acceleration
DOM: 3 x 10 @ 145
G: 3 x 10 @ 135

French Press
DOM: 45x8, 65x10, 75x6, 75x7
G: 45x10, 50x8, 50x8

Plate raises
DOM: 3x15
G: 3x10

We didn't have records to break for banded board press so we weren't quite as pumped as usual. I really wanted to get 275, I think 265 would have gone if I'd gone back down to it. I practiced better form trying to stay tight throughout the lift -- worked out pretty well except the bench was really slippery so I couldn't set up very well.

Next week we're test maxing raw on bench.

 

[DOM]

Mon. October 21 DE Bench

Speed Bench w/ straight weight
DOM: 3 x 10 @ 155
G: 3 x 10 @ 115

Ten-second static holds
DOM: 2 sets at 385
G: 2 sets at 275

Close grip incline barbell press (index on smooth)
DOM: 3 x 4 @ 185
G: 3 x 5 @ 145

Lat pull downs
DOM: 3 x 10 @ 130
G: 3 x 10 @ 110

Face pulls
DOM: 3 x 10 @ 60

Good speed today. Almost fucked myself up bigtime on static holds. Went straight from speed sets with 155 rightup to 385, and when I unracked, it started falling forward. Luckily we were keeping really close spots and no harm done.

Still have no idea if static holds are benefitting us. We may discontinue them after this week. I've been adding 10 or 20 lbs a week though, and they finally got difficult and painful this week. I see two possible benefits. 1 -- you don't have to think "holy shit this is heavy" when you unrack the weight while maxing on bench. And 2 -- it's hard to stabilize the weight for ten seconds so it'll help for gaining the control and strength to keep the weight in the right groove. But these are just speculation.

If anybody else has tried static holds, leave a note and say how they worked out.

 

[t3c]

good work dude...i dunno why nobody has replied...pretty messed up

good work

 

[DOM]

good work dude...i dunno why nobody has replied...pretty messed up

good work

Thanks t3c. You're doing great too for being a teen. You know more than most people ever did at your age. You're a little guy just like me -- I weighed about 120 before I started lifting. Just eat big (you should be able to gain about 15-20 lbs a year if you're eating right) and stay in the gym. My number one mistake in the last 4 years was taking breaks. Shit comes up in high school and sometimes you'll lose the will to train -- but you just keep that determination to keep learning and keep lifting, and you'll get stronger. It's that simple.

 

[DOM]

Thurs. Oct. 24 ME Bench

Raw Flat Bench
DOM: 315 x 1 (20 lb PR)
G: 235 x 1 (20 lb PR)

Elbows out extensions
DOM: 3 x 8 @ 40
G: 3 x 10 @ 30

Side dumbell raises
DOM: 3 x 10 @ 35

Overhead dumbell ball press
G: 3 x 10 @ 35

Great day. My first time with 3 plates, and G's first time past 2 plates. I weighed in at 160 so I'm still shy of the double bodyweight bench. G added 20 lbs to his bench in only 5 weeks!

Barbell speed was a little better today -- my max attempt probably took 5-6 seconds. Still longer than I'd like though.

 

[DOM]

Mon. October 28 Speed bench

Speed Bench w/ doubled minis
DOM: 3x3@125, 6x3@115 w/doubled minis
G: 9x3@105 w/choked minis

Elbows out extensions
DOM: 3x9@40s
G: 3x10@30s

Side raises
DOM: 3x10@35s
G: 3x10@20s

Chest supported row
DOM: 3x10@105
G: 3x10@85

Speed sucked today for me -- I've been much faster, but G was fine. Was feeling weak in general today. After speed bench I was going to do close grip bench for triceps -- but failed on what I usually get as a warmup set. So I said fuck it and went to the dumbells. Next week we're going onto chains for speed bench and gonna stick with it fora while.

On a good note, we checked out a new gym today. They have everything there -- all kinds of bars, chains, power racks, dumbells to 130, reverse hyper, glute ham raise, deadlifting platform, all sizes of boards and squatting boxes, and 3 different chest supported rows. They even had weight releasers! My new home. If anybody in WI is looking for a serious powerlifting gym, this is the place. Ford's Gym in Madison. Check it out.

 

[dg21]

Good work DOM. Getting close to 2x bodyweight is awesome. Put on a shirt and you got it easy. So do you think the static hold are helping? Let us know how that goes for you.
That gym you found sounds like a great place indeed. I wish there were more like them out there.

 

[DOM]

thanks dg21

About static holds -- I did them for 4 weeks leading up to my test max for bench. In terms of strength for powerlifting purposes -- they're probably useless. By that I mean anybody could fairly easily hold between 120-140% and probably more, of their max for ten seconds -- no matter what your max is, and no matter whether you train for static strength or not.

Tendon strength -- Not much is known about this, but I think all you need to know is the basic principle that if your tendons aren't strong enough to support a weight, your muscles aren't going to be able to lift it. The static holds definitely contribute to tendon strength -- I could feel my tricepetal tendons after every set of these and after every workout in which I did them.

"Potentiating the Nervous System" -- this is why I decided to try static holds in the first place, and I still have no fucking clue what it means. My general idea of it is that if you hold more weight than you could possibly lift -- your CNS will adapt as if it were actually able to lift the weight -- kind of tricking your brain into thinking you actually lifted the weight, and that it will need to lift it again in the future. This takes the form of 315 feeling lighter in my hands than 385 did. And also helping me believe that 315 was small change. One thing I noticed is that I really got the shakes in my triceps during these and I don't usually get the shakes -- so maybe it does help motor unit recruitment or something like that -- but I wouldn't depend on it.

Stabilizers -- It's hard to stablize 130% of your max for ten seconds, and good training to try it.

All in all, I'm undecided. If anything I'd say tendon strength and stabilizer strength were the most tangible effects. I'd warn people to keep a close eye on tricepetal tendonitis if you do these. I'm taking a few weeks off and then going to try them again.

 

[DOM]

Oct. 31 ME Bench

Decline + 1 set of chains (No previous records)
DOM: 285 <--- This took about 10 seconds.
G: 215

Cambered Bar Benches w/ 3" board (2 inch extended ROM)
DOM: 2 x 6 @ 185
G: 2 x 10 @ 145

Rolling dumbell ext. on floor
DOM: 6 x 10 @ 25s
G: 3 x 10 @ 25s

Side raises
DOM: 3 x 10 @ 35s

Military press
G: 3 x 10 @ 95

Chest supported row
DOM: 3 x 10 @ 110
G: 3 x 10 @ 100

Hammer curls
G: 3 x 10 @ 20s

Well, today was our first time ever using chains, and first time with a cambered bar. The new gym has a lot of good toys. I think I'm basically going to use the chains on all my speed days and all full range ME exercises.

Our previous decline records with just straight weight were 315 for me, and 245 for G. So we both got 30 lbs less with the chains. We had some trouble with the setup though -- so at lockout, the chains were basically all off the floor.. the last link was barely touching. So I estimate they were about 25 lbs at the bottom and 45 at the top.

Cambered I did for speed sets, really trying to get out of the hole. And G did them for failure -- he also did rolling DB extensions to failure -- so I'll have to talk some sense into him.

 

[DOM]

Fri. Nov. 1 DE squat

I wasn't going to include squat -- I'm going to anyway. Just to mark progress, and hopefully get some feedback since I don't really know much yet. Percents are based on a gym max of 295 about a month or two ago.

Box squats from parallel
3 x 2 @ 135 + 1 set chains
5 x 2 @ 155 + 1 set chains

Arched back GMs
3 x 6 @ 185

GHC raise
2 x 10 <-- Had the bench way too long for these
1 x 6 <-- shortened the bench for this one and they got much harder.

Standing abs
2 x 15 @ 50
1 x 12 @ 60

Face Pulls
3 x 12 @ 60

I was way faster off the box than I ever have been before so I went up to 155. Makes me wonder if I fixed some form issue without realizing it. I was concentrating on sitting back instead of down, and I think it helped.

Also... I love the chains. Everybody should have them. Not only do they help all your lifts by matching the strength curve -- they're also the best motivation I've had to train ever. Just thinking about them makes me want to lift -- even if it's an off day.

Also think I've finally nailed the correct volume -- so far I haven't been able to recover from speed days in the 72 hrs allowed. So maybe I can finally get this down to a twice a week split.

 

[DOM]

Nov 4 DE bench

Horrible day. Looking for any advice on what's gone wrong. Any solutions.

Speed benches + 1 set chains
3 x 3 @ 155 -- pinky on ring
6 x 3 @ 145 -- narrower grips
1 x 3 @ 185
1 x 1 @ 225
1 x miss @ 275 <-- very pissed about this

Elbows out extensions
3 x 7 @ 45s

Dumbell power cleans
25, 30, 30 / x 15

Chest supported rows
3 x 8 @ 115

Well, speed was slow again -- and as you can see, I missed a 275 + chains attempt that I should have nailed easily -- about a month ago I worked up to 295 after my speed sets and got it no problem. Now I can't even get 275 and chains. Also, last week after my speed sets, I failed a set of 2 at 265 for close grip bench -- something I would normally hit for 3 sets of 3 easily.

So, I'm actually losing progress. My conclusion is my CNS must be fried. Overtrained. I'm taking an extra day off before my next max workout. And my next couple max workouts are going to be light dumbells.

 

[DOM]

Sat. Nov 9 ME Bench

Training schedule got screwed up a little on account of going to the WPO meet in NO. Stuck with the plan and did reps instead of heavy work.

Wide grip Bench (middle finger on ring)
225, 245, 255 x5

Dumbell press (elbows in)
50 x 20
60 x 16 x 2

Side raises
3 x 12 @ 30s

Good day considering how exhausted I was from traveling.

 

[DOM]

Mon. Nov 11 speed squat

Box squats with chains
9 x 2 @ 155
185 x 2

Wide stance arch-back GMs
3 x 5 @ 185

GHC raise
3 x 8 bodyweight

Standing abs
3 x 15 @ 60

Face Pulls
3 x 15 @60

Lat pull down
3 x 10 @ 120

Nothing special -- the 185 box squats were much slower than with 155. Still not on a twice a week split but I'm working on it.

 

[DOM]

11.13.02 speed bench

speed bench w/ 1 set chains
9 x 3 @ 135

rolling dumbell extensions
5 x 10 @ 25s --- 15 seconds rest

chest supported rows
3 x 10 @ 115

dumbell power cleans
3 x 15 @ 30s

Lowered speed weight to 135 + chain... down from 155 because of speed issues. I'm still disappointed in the loss of speed -- I've gone as high as 165 straight weight without any speed problems in the past.

According to 60 % of my raw max 315, I should use as high as 189 on speed day. Gonna stick with the lower weight and higher speed though. I'm just upset that I'm actually regressing on speed.

 

[DOM]

Nov 15 ME SQ/DL

Conventional Deads
225 x 1, 265 x 1, 295 x 1, 315 x 1, 335 x 1 (No previous record)

GHC Raise
3 x 10 @ bodyweight

Reverse Hypers
3 x 10 @ 50

Standing abs + side bends
3 x 12 @ 60

This was my first time deadlifting. I tried it a couple years ago but had no idea what I was doing then. I was only hoping for 250 today, so I got really jacked when I figured out I was going to get over 3. I probably had some more in me -- maybe could have hit 355 or 365, but I tweaked my left groin while doing the 315 and I didn't want to push it too far today. I love it though. Should get 405 within a couple months.

 

[zackdarnell]

Good job on the deads, especially considering it was your 1st time! You'll be@ 405 in no time.

 

[DOM]

Sat. Nov 16 ME Bench

Wide Grip Bench (middle finger on ring)
225 x 5, 245 x 5, 265 x 5 PR <-- spotter may have touched the last rep, but said he didn't.

Rolling dumbell tricep extensions
6 x 8 @ 25's w/ short rest

Side dumbell raises
4 x 10 @ 30's w/ short rest

Seated cable rows
3 x 15 @ 100

Hammer curls
2 x 10 @ 45's

Stuck with the plan to do reps, but next week I'm back to max effort. Hopefully whatever problem I was having that was causing the regression, whether it's CNS overload or just overtraining will have worked itself out after these two easy weeks.

Workout started well but got worse and worse. I've been feeling sick lately and was getting light headed and feverish as the workout went on. But 265 x 5 on wide grips is a new PR, beating last week's PR of 255 x 5

Thqnks for the encouragement on deads zack. I love doing them -- really gets me jacked up. I think I'll make quick progress too since I'm finally getting close to getting the feel for the twice a week westside split for SQ/DL.

 

[DOM]

Wed Nov 20 speed bench

speed bench + 1 set chains
3 x 9 @ 135

French press
8 @ 50
2 x 8 @ 60

Side dumbell raises
4 x 10 @ 30s

Face pulls 3 x 15 @ 60

Standing abs
3 x 15 @ 60

Lat pull downs
3 x 10 @ 120

Been sick as a dog lately so I probably shouldn't have even gone in for this workout. I was getting lightheaded by the end.

In good news, speed was awesome today. I was catching the bar and everything.

 

[DOM]

Fri. nov 22 speed SQ

Still sick. worked out anyway.

box squats + 1 set chain
2 x 8 @ 155

wide stance arch back GMs + 1 set chain
135 x 5, 185 x 5, 205 x 5

GHC raise
3 x 10 @ bodyweight

standing abs
3 x 10 @ 70

everything was good. I can tell my posterior chain is getting strong fast. I'll be looking for a 365 squat and a 405 deadlift within the next 2 months. I'm gonna make a real push to get onto the 4day/week classic wsb split once I kick this sickness. I'll do ME bench on sunday and that'll set me up for the classic split justwith everything shifted three days forward.

 

[DOM]

sun nov 24 ME BENCH

incline + one set chains
205 x 1 (no previous record) Spotter touched 225 even though I am positive I had it. I really need a training partner. Next week I'm gonna do straight weight incline with an old training partner and I'm going for 255 at the least.

french press
50 x 8, 60 x 8, 65 x 8

elbows out bodybuilder bench
2 x 8 @ 155 w/ compensatory acceleration.

dumbell power cleans
3 x 15 @ 30s

chest supported row
3 x 10 @ 115

i'm still sick. today sucked but next week I'm going to dominate on incline.

 

[AnimalMass1]

Hey bro, just wanted to commend you on your numbers. Keep at it! One thing I would suggest is to get yourself some bands for the squat. It makes all the difeerence in the world!

Also, get yourself a shirt (denim - don't even begin to fool with polys). Start doing more JM presses and 5 board band presses for supplemental work and really push up your tricep strength.

Also, time your sets for speed work and report back on progress.

Keep it up bro!

AnimalMass

 

[DOM]

Nov 26 ME squat and re: amass

First of all, thanks for the advice animalmass. I appreciate it.

I'll be getting bands for squat soon. For the bench shirt, and for all equipment for that matter, I'm going to wait until I get my bodyweight up to the 181's where I'd like to compete. Haha -- I'm the only guy who WANTS to compete in a higher weight class. Then with stable weight I'll start experimenting with shirts. However, thanks for the info on skipping poly's altogether... I had been wondering about that.

When you do the 5 board band presses.... do you usually use it as your only tricep supplemental work for that day? Or do you use it with something else?

I'll try timing my speed bench over christmas break while I'll be home with my training crew.

OK. ME SQUAT DAY

Raw Squat Max
335 x 1 (40 LB PR), 365 x FAIL

Romanian DLs
8 @ 135...... 2 x 8 @ 185

Standing abs
3 x 10 @ 75

I love training with my buddies at home. We just went and said we'd squat until we failed and we all did. 40 lb PR felt great, my friend also got a 40 lb PR, and my other friend got a 60 lb PR on a set of 5. We were turning heads. Great workout. Only disadvantage is no GHC raise or reversehyper. I failed the lift in the whole -- it was hard to pick out one weakness -- but my back gave out first I think -- so gonna stick with those archback GMs. No reason I can't get another 40 lbs in the next three months.

 

[DOM]

thanksgiving speed bench

speed bench
115 plus doubled minis
3 x 9

rolling dumbell tricep extension
6 x 10 @ 25s with short rest

side raises
3 x 10 @ 35

Nothing special today. Lats were sore from ME squat and a concert yesterday so I skipped them. Also I found a competition to do in January.

 

[DOM]

Dec 1 ME Bench

Raw Incline
235 x 1, 265 x miss

I think I had 265 but the spotter touched it. That's two weeks in a row ME day has been f'd up by my spotter. Anyway -- I had been really nauseous the whole workout and after that attempt I threw up so the workout was over.

Next two weeks ME schedule is a 3 board max, followed by a 2 board max. I've never done these so I'm curious how they compare to my raw max.

 

[DOM]

mon dec 2 speed squat

box squats + one set chains
2 x 8 @ 155

wide archback GM + one set chain
135 x 5, 185 x 5, 225 x 5

ghc raise
3 x 8 @ bdywt

reverse hypers
3 x 10 @ 70

lat pull down
3 x 10 @ 120

standing abs
3 x 10 @ 60

nothing special. still figuring out my strength on a lot of exercises such as the GMs and reverse hypers. as you can see i'm still not anywhere close to a twice a week schedule yet. more like 9 days. I'm currently blaming this on being sick for the last 3 weeks... after that heals up, i guess i'll lower my volume or intensity even more to try to get to that classic split.

 

[DOM]

dec 4 speed bench

Speed Bench + doubled minis + 1 set chains
9 x 3 @ 95

rolling extensions on floor
6 x 10 @ 20s

side raises
3 x 10 @ 35s

face pulls
3 x 12 @ 70

chest supported row
10 @ 90, 2 x 10 @ 115

hammer curls
2 x 10 @ 40s

I was just messing around with the bands + chains. Yet, I really liked it. My speed was good, and it REALLY makes you push max effort for the whole lift -- nearly a 100 lbs difference between the bottom and top of the lift. Afterward I did a speed set with 135 straight weight, and I felt like I could have thrown it into the ceiling if I wanted.

 

[DOM]

dec 7 me bench

3 Board Press no previous record
315 x 1, 335 x miss

JM presses
95 x 8, 115 x 8, 135 x 8

Front plate raise
3 x 15

chest supported row
10 @ 90, 2 x 10 @ 110

Well, it was a decent workout. I'm disappointed I missed 335. This means that my 3 board press is the same as my raw bench -- on the other hand, since my board presses aren't as high as they should be, I think they're going to be a good ME exercise for me. Next week I'm going to do 2 board press. This was also my first time doing JM presses. There was a westside vet at the gym today who helped me with the form.

 

[DOM]

SUN DEC 8 ME SQ

wide stance arched back GMs + 1 set chains
245 x 3
265 x 3
285 x 3 (No previous record)

GHC raise
3 x 9 @ bodyweight

Cable side bends
2 x 10 @ 60 on each side

Face pulls
3 x 12 @ 70'

Reverse hypers
3 x 8 @ 70

Hammer curls
2 x 8 @ 40s

Well, this is the heaviest I've ever gone on GMs. After that last set it felt like my back was just run over by a truck. Feels fine now though. I might have been able to go heavier, but there was a little bit of form detioration on that last set. Next ME squat I think I might do a max single on these.

 

[DOM]

wed dec 11 speed bench

speed bench + 1 set chains
3 x 9 @ 135

rolling dumbell ext on floor
6 x 11 @ 20s

military press
3 x 5 @ 135

chest suported row
3 x 9 @ 110

face pulls 3 x 10 @ 80

bench workout was great. missed the bus afterward and had to wait outside in the cold for a half hour. another note -- I am still sick! It has been a month now, I think I have mono.

 

[DOM]

dec 13 speed squat

box squats + 1 set chains
9 x 2 @ 155

GHC raise
3 x 9 @ bodyweight

Reverse Hypers
3 x 9 @ 90

Standing abs
3 x 9 @ 80

Well last weekend I got some box squat pointers from a westside vet at my gym. So I spent about a half hour with the bare bar working on form before I started -- and I definitely felt it in my hams more. Sat further back... got my knees behind my ankles. Also -- I went to a higher box... roughly 2 inches above parallel... because I had been falling the last couple inches to the lower box. I will lower the box over the next 3 months. Speed was great -- I can tell I'm getting stronger by the week.

 

[spatts]

DOM, out of curiosity, why are you still doing the elbows out bench?

Also, are you getting better results by not doing tris every time you do bench? I notice you have some typical bench day side work on squat day and vice versa....just wondering if that was planned.

 

[DOM]

spatts -- thanks for reviewing my routine... I was strrting to wonder if anybody reads this.

ok, I have been using elbows out benches as a chest accesory movement on ME bench days -- why? haha, I don't know... kind of experimental... one point I don't agree with Louie about is that "the pecs take care of themselves." I'm not arguing that the pecs play a small role in the bench -- but I would argue that they play a more significant role than as to never do any accessory work for them. Another reasoning behind this is that I think it will be preventative of any pec tears down the line.

next, you may have misread some of the workouts -- but I do at least 1 tricep accessory movement on every bench day, although usually only one.

as for mixing up some of those accessory movements -- I've been told by quite a few vets that I should up my lat work to at least 3x a week if not 4!! And the gym is a 25minute bus ride for me so I rarely if ever go in for recovery workouts.... so I'll throw lats in on squat days sometimes -- my upper back tends to heal fast too... so I'll throw in face pulls whenever I'm feeling ok. I've been told the same things for abs, 3 times a week so I'll throw those in whenever also. You think I should discontinue this mixing?

 

[spatts]

Well, you mentioned shoulder issues in the fury thread. That wide benching will not help your PL bench, AND it will keep your shoulders "delicate" and impede progress. There are plenty of other ways to stimulate the chest that don't involve wide benching. Also, just because a muscle isn't the primary mover doesn't mean it's not getting worked. My chest development is even better now that I use PL form. You don't have to isolate to grow and strengthen. I agree...there's no need for a weak link, but the bench is compound enough that you will hit your chest without even trying. For the times you feel like you didn't, try another chest isolation move.

I know you say you stick at the bottom, and that you've had shoulder problems...this is just my opinion, but taking all that shoulder rotation out of your routine and strengthening them in the plane of use (down, not out wide) could REALLY pay off for you.

So you don't really do the "2 main move and one acc move per part" thing? Not making a point, just trying to understand your routine.

 

[DOM]

sat dec 14 max bench

2 board press
315 x 1 (20lb PR) 335 x miss

bodybuilder bench
3 x 8 @ 185 w/ compensatory acceleration

JM press
3 x 6 @ 135

Lateral raises
3 x 10 @ 35s

Lat pull down
3 x 10 @ 120

Well, as expected, my 2board was equal to my raw max, and my 3 board. Confirming that basically the entire bottom half of my bench is my weak point.

Spatts -- I'm short on time now but I'll PM you later about your comments... you have me a little confused on some stuff. But I will take your advice and ues different exercises for chest -- I'm thinking cambered bar and ultrawides. I'll PM you later. -- DOM

 

[spatts]

Re: sat dec 14 max bench

bodybuilder bench
3 x 8 @ 185 w/ compensatory acceleration

Why......???

 

[Hannibal]

DOM...having read your other posts about shoulder issues I would question the use of the bodybuilding bench to work your pecs. Alot of shoulder rotation there. And then to put bands on top of it just adds to the instability of the shoulder joint.

If I were working around a tricky shoulder (thank goodness I'm not) and wanted to hit my pecs I would prob try some dumbell presses...elbows tucked. Will it hit the pecs like the bodybuilder bench...no. But it will hit them to a degree without compromising your shoulder.

Hope it helps...

 

[DOM]

thanks spatts and hannibal for the suggestions. I'll hit my pecs with different movement from now on.

tues dec 17 me sq/dl

conventional deads
365 x 1 (30 lb PR)

GHC raise
3 x 10 @ bdyweight

Reverse hyper
3 x 10 @ 110

Standing calves
135 x 10, 185 x 10

Standing abs
3 x 10 @ 70

Pretty good day with the DL PR, man was it slow. In bad news, the first competition, which I had planned... requires a qualifying total of 1030 for the 165's... so I can't really lift in it since I'd be glad to get 1000 in the meet. Guess I'll just have to keep working hard and hit something further down the road.

 

[DOM]

dec18 DE BENCH

speed bench + 1 set chains
9 x 3 @ 135

dumbell press
5 x 10 @ 45s short rest

seated cable row
3 x 10 @ 110

face pulls
3 x 10 @ 70

hammer curls
2 x 8 @ 40s

well it was a shitty day. was feeling weak all over, with headache, kind of feverish, and I still think I have mono -- swollen lymph nodes in neck for about 6 weeks now. I started to do a 6 board press (gym doesn't have a 5 board) as spatts suggested after my speed work -- but I tweaked my right elbow while warming up with 225, I will use it in the future though. Everything was off today, all joints sore, things tweaking out. I think I might phase everything back a little until I kick this mono or whatever it is.

 

[spatts]

Do you only do lat and tricep work on ME days now?

Hope you get to feeling better soon !!!

 

[DOM]

jey spatts

lats -- I do them always on both DE and ME bench.

tri's -- for the last 6 months I have done 1 tri movement after DE and ME bench. As soon as I am feeling better, I am going to try this top/bottom idea out. Animalmass also suggested I add more heavy high boards/JMs. So after my ME/DE work... I'll do a heavy barbell movement, followed by a dumbell movement. For example --

DE Bench
High board press for a heavy set of 3
Dumbell press for 5 x 10 light weight

OR

DE bench
Close grip heavy set
Elbows out ext. 3 x 10

Or other combinations... but always 2 tri movement, with one heavy tri movement because right now I really do no heavy tri work in the 3 rep range and that might be holding me back.

Like I said, gonna let myself heal first though. Ok, thanks again for checking my workouts -- for all the reading i've done and video's watched, I never even realized I was supposed to be doing 2 tri movements.

 

[spatts]

Oh...I didn't see any lats or triceps in the one you just posted.

 

[DOM]

mon dec 23 ME squat

I took some extra time off from being sick, also, I'm home for college break and haven't found a box to squat on yet, so today was ME day instead of speed day.

squats (previous record 335)
315 x 2, 335 x 1

standing calves
2 x 10 @ 185

pullthroughs
3 x 10

standing abs
3 x 10

good day, that 335 squat was much easier than it was last month so I can tell I've been gaining. People looked at me like an alien was landing when I did pullthroughs. haha.

 

[DOM]

dec 24 ME bench

decline (previous max 315)
315 x 1

close grip bench
225 x 4, 245 x 3, 265 x 2 (failed 3rd rep)

elbows out extensions
3 x 10 @ 30s w/ 1 minute rest

plate raises
3 x 12

lat pull downs
3 x 10

Wish my decline max had gone up.

 

[spatts]

Very nice! Did this 315 go up faster/easier than the previous one?

 

[DOM]

thanks spatts!

well that 315 maybe went up in 5 seconds rather than 10 seconds three months ago. So that's worth a little, but I'm still disappointed. Feel like I've hit a wall ever since I finally got that 315 raw bench back in october. Not going to panic though since I've been sick, and it seems like when I get stronger, it comes in fast spurts.

I liked the extra tricep movement though, thanks for you help and recommendaions! Later.

 

[DOM]

dec 28 DE sq

Box squats
9 x 2 @ 160

standing abs
3 x 12 @ 65

Showed my mom how to squat and deadlift today so I didn't have time to do much. Didn't have my normal box since I'm at home so I used a bench... 17" so a couple inches high.

 

[DOM]

dec 29 DE bench

speed bench, straight weight
10 x 3 @ 145

JM PRESS
135 x 5, 155 x 2

DB Press
55 x 10, 65 x 10, 70 x 10

Side raises
3 x 10 @ 35s

Seated cable row
3 x 10

Speed was insanely fast for some reason today... feared hurting my elbows from hyperxtension. JM press causes a lot of pain in my elbows from tendonitis, but it really gets the lower tricep -- so I think I will leave them out for a while, I could barely do it.

 

[DOM]

jan 1 ME squat

wide stance archedback GMs (no record)
275 x 3, 295 x 3, 315 x 3

pullthroughs
3 x 15

Gave my mom some more help learning freeweights exercises so I was low on time again.

I felt strong on GMs, but I think my form breaks down as I get heavy. My previous best on these was 285 + chains x 3, so I think I was a little stronger.

 

[DOM]

Jan 2 Me Bench

Raw Incline medium grip (previous record 235)
230 x 1, 240 x 1, 250 x 1 PR

Rack Lockouts, medium grip, 19.5" from bench, 5" ROM
365 x 1, 405 x 1, 455 x miss, 455 x miss

Dumbell press, 2 mins rest
4 x 10 @ 65s

Incline -- I knew I was good for more than the 235 I got last month. I may have even been good for 260 today.

Rack lockouts -- measured with tape measure in order to standardize these since I use different power racks from time to time. From now on I'm going to measure height from bench, and ROM every time I do them. I did lockouts a few months back and got 495 but I think that was about 2" ROM. So I think this height was a more appropriate ME exercise for triceps.

Notes: Getting the measuring tape out I noticed I have a very long bench stroke. At lockout the bar is about 24" from the bench -- and I'm about 9" thick... and with my slight arch I maybe get 2" more. So that's a 13" stroke! Wow. It was a medium grip, but that's still 12" stroke. I'm also getting pretty excited for my bench shirt. I can only do about 315 raw or on a 1, 2, or 3 board. But then with lockouts I can get over 400, maybe the shirt will give me an easy 75 lbs.

 

[DOM]

One more thing I forgot -- horrible tricep tendonitis in my left elbow... I'm doing everything for it except icing it. I was hoping it'd be better for now especially with me taking extra time off between workouts... but it just won't heal. If the pain gets much worse I migh not be able to bench -- hopefully this brace I got for my lower arm will fix it.

 

[DOM]

jan 5 squat

Squat 5 reps (previous record: 225)
225 x 5, 275 x 5

Conventional deads (record 365)
285 x 1, 335 x 1, 365 x 1

Standing abs
3 x 10

pullthrouhgs
3 x 10

Did a kind of repetition day today on squats since I still haven't found a box to squat off here at home. Good day, 50 lbs PR on squats since my old 5 rep max which was about 4 months ago. Also I didn't max on DLs, just took a single.... this was much faster than when I did 365 last month.

 

[DOM]

Jan 6 DE bench

speed bench + bands (~10 at bottom ~30 at top)
3 x 9 @ 135

heavy single
205 x 1, 255 x 1, 295 x 1

floor press (no 5 rep record)
225 x 5, 245 x 5

dumbell press
4 x 10 @ 50s w/ 20 second rests

face pulls
3 x 12

Elbow tendonitis still bothering me. Did bands anyway since I haven't used accomodating resistance in a while -- and it didn't mess my elbows up much at all.

I definitely like doing 2 accessory tricep exercises even though it looks like sometimes I have to take an extra day off after DE days because of it. Hopefully we'll see some PR's falling because of it.

In bad news, I thought I was over my mono, but today my lymph nodes in my neck were swollen up like balloons.

 

[DOM]

Jan 7 -- Lat work/biceps

Jan 8 -- forearms, grip work.

First time ever doing gripwork, inspired by Parabellum's post here. I did pinch grip plate walks, two plate hold with crushing grip for as long as possible, and 80 lbs dumbell holds for as long as possible.

Eventually I will get "The Mastery of Hand Strength" and do a program from there, but until then, does anybody have any suggestions of exercises or programs they use for grip? I don't really know what I'm doing and pretty much making it up as I go along.

 

[dg21]

Yo DOM, for grip work I do a few simple things. Sometimes I just see how much weight I can hold onto for a 5sec count. If I don't feel like holding that much weight, I have wrapped the bar in a towel to make it fatter and harder to hold. A few days ago my training partners and I had a contest to see who could hold 315 with a double overhand grip the longest. Towel chinups are good as well and will kill your hands. This is about all I have ever done and it has worked for me. I have pretty short and stocky hands, and I have yet to miss a pull due to lack of grip. Although I think it would be cool to get "The Mastery of Hand Strength" and someday be able to crush a beer can.

 

[DOM]

thanks dg21, I will use some stuff with towels -- being a gripmaster would be awesome I agree. my favorite one was tearing a quarter size chunk out of a deck of cards in the plastic. that is just unvelievable to me.

Ok JAN 9 ME BENCH

Floor press, med grip.
225 x 3, 275 x 1, 305 x 1, 320 x miss, 320 x miss

Closegrip Bench
5 @ 225, 2 x 5 @ 245, failed last rep.

Elbows out extensions
3 x 5 @ 45s

Well, a long time ago I got 315 on floor press with my competition grip. And today I got 320 off the floor each time, but could not finish it. I hate it when I can't get a PR and it's been happening a lot lately with ME bench press. I've hit a minnor plateau, hopefully the extra tri work I'm doing will help me push through it soon.

 

[DOM]

Jan 10 DE SQUAT

Box Squats plus green bands, 16"
9 x 2 @ 125

Front squats
45 x 10, 95 x 10, 135 x 10, 185 x 8

SLDL's
210 x 10, 260 x 6

Standing Abs
3 x 12

Great day with some great training partners. Intensity was unbelievable. I love the bands, this was my first time with them -- and the 16" box is only for another week since I'm going back to school next week, then I'm gonna go to a 14" and then down an inch each two weeks, until I level out around 12".

Also my first time frontsquatting and wow, this is a great exercise. I was only going for 185 x 3, but my friend kept screaming at me for another, and they kept coming. Next time I'll go even heavier.

 

[DOM]

Jan 12 -- grip work -- pinch grip plate walks, thick towel barbell holds, two plate crush grip hold, pinch grip curls.

Jan 13 DE BENCH

speed bench + minis (10 at bottom 30 at top)
3 x 9 @ 135

rack lockouts 15" from bench
315 x 3, 325 x 3, 335 x 3 <-- couldn't lockout the last rep.

rolling dumbell extensions on floor
7 x 8 @ 25s w/ 20 secs rest

side delt raises
4 x 10 @ 35s

speed could be faster. I'm pretty pleased with the rack lockouts.... they were low today. I lockout about 24" above the bnech, so I had a 9" ROM on these and a bench shirt will easily get me up to this point or even higher. My FURY should arrive this week or next and with a little training in it to get the feel of it, i think I could hit 365 easily based on my lockout strength, and 405 by the end of the semester.

I also ordered 'mastery of hand strength' and the captains of crush trainer gripper with some xmas cash so I might start adding grip training to this thread. I'm pretty motivated on this and I have done 2 days for grip already. Later.

 

[DOM]

tuesday jan 14 -- lats/biceps


THURSDAY JAN 16 ME SQUAT

FRONT SQUAT (no record)
185 x 3, 225 x 1, 245 x 1, 265 x miss

Archback GMS widestance (best 315 x 3)
295 x 3, 325 x 3

Standing abs
4 x 10

Slow workout, nothing special. Was falling slightly forward on front squats. Also extreme hip pain on wide ABGMs. Gonna have to use narrow stuff for a few weeks while my hips get better.

 

[dg21]

DOM, good to see you are getting a shirt. 2X bodyweight should be coming up. You are 160 lbs, correct?

 

[DOM]

Yep 160. I wanted to gain weight but it's going way slower than I thought. Made it from about 158 to 163 over break.

2xbodyweight will fall the first time I get that shirt to touch my chest! Later.

 

[DOM]

Jan 17 ME BENCH

FLOOR PRESS (pr=315)
275 x 1, 305 x 1, 320 x 1 PR, 325 x miss

CLOSE GRIP BENCH
225 x 5, 2 x 5 @ 245, failed last rep on second set

ROLLING DB EXT ON FLOOR
5 x 8 @ 25s, 15 secs rest

Glad I got that floor press after missing it last week, but I wanted to get 3 x 5 @ 245 on closegrip -- I was stronger on closegrips back when my bench max was 295.

 

[DOM]

JAN 18 -- GRIP WORK


MON JAN 20 -- SPEED SQUAT

Box squats + green bands
5 x 2 @ 135, 3 x 2 @ 145

GHC Raise
3 x 8

Reverse hyper
3 x 10 @ 120

Standing Abs
3 x 10 @ 70

Speed fast, seemed very easy today. I will up the weight if it feels easy again next speed day.

 

[DOM]

TUES JAN 21 SPEED BENCH

I was hit by a car while biking home from class on tuesday. There was a good deal of pain in my left knee while I was benching just from the leg drive. I'll see how it holds up next squat day -- but it might not be good.

Straight weight speed bench
9 x 3 @ 145

Wide grip bench (middle finger on ring)
225 x 5, 245 x 5, 255 x 5

French press
65 x 8, 2 x 8 @ 70

Plate raises
4 x 10

Lat pull down
3 x 10 @ 130

Hammer curls
4 x 10 @ 40s

Speed was very fast -- just like last time I used straight weight. I felt like I could have thrown the bar into the ceiling. Other news -- bodyweight is up to about 165-166 now, up from about 158-159 before christmas, this is the highest I've ever been. Hopefully that will get my bench moving up.

 

[DOM]

Jan 22 -- Injury Day

Also just fell into a concrete stairway because it was too dark, landing on my left knee (car accident knee) again! Suddnly I'm accident prone. I might just take the rest of the week off -- just for safety's sake. My knee is pretty swollen and squatting would not be wise. Not worth the risk. Man do I feel like shit right now. It's one thing to injure yourself in the gym -- but these accidnets just seem so unneccesary. I'm gonna stop before I really get ranting but I'm just pissed because you never factor accidents into your plans, they fuck up your expectations -- I should just be thankful that I'm still walking after getting creamed by that car and now doing a belly flop onto cold cement. --DOM.

 

[DOM]

THURS JAN 23 -- GRIP WORK

SAT JAN 25 SQUATS

Full squats
185 x 5, 225 x 5, 245 x 5

Zercher DL's
2 x 8 @ 95, 8 @ 115

GHC raise
3 x 8 @ bodyweight

Left knee was fine -- but the quad hurt a lot, and kept locking up. Z-deads were good but I dont' think i'll be using them in the future, felt it mostly in the lower back and hips and not enough in the hamstrings. I will maybe substitue them in for GMs once in a blue moon. Workout cut short in order to get to the bus on time.

 

[DOM]

lower back destroyed from zercher deads. I did not know my spinal erectors reached all th way up to my shoulder blades until today.

 

[DOM]

tues JAN 28

ME Bench + GRIP WORK

Rack lockouts (14" from bench, no PR)
275 x 3, 315 x 1, 345 x miss, 345 x miss

Wide girp bench (middle on ring)
225 x 5, 245 x 5, 255 x 5

French Press
50 x 8, 60 x 8, 70 x 8

Chest supported row
90 x 10, 115 x 9

GRIP WORK -- COC T -- 3 x 8 , COC #1-- 1 x 3, Sledgehammer levering, two finger plate pinches on first two, and last two fingers, two finger plate crushes with last two fingers

Well not a great day, I have gotten 335 x 2 on racklockouts from 15" from the bench. This means that I have a significant sticking point between 14" and 15" since my lockouts differ so greatly. I estimate that this equates to 3-4" above my chest. I probably won't do these low lockouts again for a long time.

Grip work is going great. I've only been doing it for some 3 weeks now, and already I can close the COC Trainer for 8 reps, initially I could barely close it for one rep. Three weeks ago I could not even close it with my left hand but now I have closed it for the first few reps of the sets with my left. I nearly cloesd the #1 with my right on all the reps -- probably a couple sheets of paper width between the handles. Wasn't even close on my left though. I'm gonna get #1 and #2 soon. #1 will fall to me by the end of February. I borrowed a friend's #1 today. Later -- DOM

 

[DOM]

THURS JAN 30 DE SQUAT

SPEED SQUAT + CHAINS (14.5")
9 x 2 @ 165

NARROW GMS + CHAINS
225 x 3, 255 x 3, 225 x 3, 295 x 3

GHC RAISE
3 x 9

STANDING ABS
3 x 10 @ 80

BENT OVER ROWS
2 x 8 @ 195

HAMMER CURLS
2 x 10 @ 40s

Good speed on a couple sets, decent on other sets. I was very tired today and it took a while to get the workout going.

Ok, here's the news.
1. Got a competition, not official, just a gym meet, but it's a start. It's March 8th.
2. Form issues -- need to experiment with new elbow positioning on squats, my rotators are strained from current positioning.
3. Need to concentrate on expanding my belly, and keeping my arch.
4. Still have nasty hip pain from squatting wide.
5. Training suffering a lot because of school last couple weeks. Mostly because I'm not getting enough sleep. If I'm gonna make any progress this semester I'm gonna need to find a way to get more sleep.
6. I need to get down to a 12" box asap, I will do 13" next week, and 12" the week after.

 

[DOM]

Feb 1 -- SPEED BENCH + GRIP WORK. Bench sucked, but I closed the COC #1 for two reps in my right.

Feb 5 -- ME SQUAT. Heavy Box Squats at 13.5".

Sorry I haven't updated in so long. I have 23 hours of class this semester and between that and homework, I am losing sleep, and missing workouts. It sucks.

 

[DOM]

Feb 6 -- ME BENCH -- RAW FLAT BENCH FOLLOWED BY 6BOARD PRESSES

Feb 7 -- GRIP WORK

Sorry about another late update. Looks like this semester is pretty much scrapped for any progress at PLing. My lifestyle just can't support it at this time. I'm still going to compete and lift -- but for now schoolwork demands a lot out of me and if that takes away from lifting then that's how it has to be.