ME Upper 9/21

[Zander1983]

Floor Press
Bar x 10 x 2 sets
132 x 5
176 x 3 x 2 sets
220 x 1
242 x 1
264 x 1
275 x 1
286 x 1
297 x 1

Extra wide grip Bench Press
220 x 5 x 3 sets

Barbell Rows
220 x 5 x 2 sets

Underhand Rows
176 x 5 x 2 sets

Shrugs
264 x 5

Power Shrugs
176 x 5 - clean grip
176 x 5 - snatch grip

Really pleased with how things went. The floor presses felt excellent. Made sure I paused at the bottom and sank into the floor. My bench 1RM is 286, so is my weakness where I thought it was - a couple of inches off my chest? I'm still new to this

When doing the wides, I felt my lats for the first time when benching. I adjusted my technique and think I'm really getting a hang of how its meant to be. My legs were tucked under my ass and finally felt like they were useful!

Snatch grip power shrugs were tricky with my grip failing.

 

[Zander1983]

What the.... your floorpress is bigger than you bench.... how is that possible

That's unusual?

Maybe it wasn't wise maxing out on my bench the day after I did my squat, and my bench is actually bigger than 286, or 297 for that matter...

 

[Zander1983]

Oh yea and how are oyu rowing, perpendicular or at 45 degree

As close to perpendicular as I can.

 

[revexrevex]

What the.... your floorpress is bigger than you bench.... how is that possible

 

[revexrevex]

Oh yea and how are oyu rowing, perpendicular or at 45 degree

 

[Zander1983]

Right now, just variations on ME Upper. So once a week.

 

[Zander1983]

And thanks for any help bro, I gotta run now.

 

[Zander1983]

Right now, just variations on ME Upper. So once a week.

Forgot speed bench on DE Upper.

 

[Devastation]

how many times are you benching a week?

 

[Devastation]

i would first say drop speed day

do you have a shirt or just bench raw?

what does your actual split look like?

when you do max for a single, where do you fail at? lockout, off your chest, or somewhere in between?


not knowing those things, here's what i would change for sure.

1. drop the floor presses
2. drop the "extra" wide bench
3. start doing close grip bench - pinky on ther rings and work up to a triple
4. if you have a shirt use it
5. do some high board presses for a few sets of a heavy triple
6. work your lockout even if you think that's not your problem
7. do rows and shrugs on a different day and up your weight, sets and total reps on both of those lifts.

i need to know more about you to help you any more. let me know

 

[Zander1983]

My split is a typical WSB one, but I'm new to it. I bench raw.

I'm failing a couple of inches off my chest, but definately not anywhere near lockout. This is only my second week performing these type of workouts. Last week I maxed out on my bench and found that as my failure point, and its been there in the past too.

The suggestions I received last week were to strengthen my lats, chest and shoulders, hence the wide grip benches and floor presses which were heavily suggested as my main move.

I'm also just getting used to the powerlifting style of bench.

I wish I had've taken a video of my max attempts last week, it sure would've helped a lot.

Thanks bro.

 

[Devastation]

if you fail off your chest you need lat, shoulder, and 3 board work


do 3 boards on your other bench day

do shoulders the day after your other bench day. do some type of heavy overhead presses - i do military and have been going heavier lately - my bench has made a small jump again

and keep doing rows - but start with a lighter weight and work up to a heavy set of 5. i've been doing a couple sets of db rows after barbell rows
after you do rows, so some shrugs and progress the same way as rows, except you need to up your reps 5 fold.
set 1 = 50 reps
set 2 = 40 reps
set 3 = 30 reps
set 4 = 20 to 25 reps


another thing, on your other bench day, practice your competition grip and work up to a heavy triple

then do your 3 boards for a few sets of heavy triples

if you want to change things up on this day, you can bench with chains or bands. i occasionaly use chains still but i've stopped using bands. that's up to you. don't use them all the time and only for 2-3 weeks in a row maximum for bench

lastly make sure you are getting enough rest in between bench days. if you feel really sore still or have pains somewhere, take the day off and do something else. your body needs rest after the abuse you put it through

 

[kingc_79]

if you fail off your chest you need lat, shoulder, and 3 board work


do 3 boards on your other bench day

do shoulders the day after your other bench day. do some type of heavy overhead presses - i do military and have been going heavier lately - my bench has made a small jump again

and keep doing rows - but start with a lighter weight and work up to a heavy set of 5. i've been doing a couple sets of db rows after barbell rows
after you do rows, so some shrugs and progress the same way as rows, except you need to up your reps 5 fold.
set 1 = 50 reps
set 2 = 40 reps
set 3 = 30 reps
set 4 = 20 to 25 reps


another thing, on your other bench day, practice your competition grip and work up to a heavy triple

then do your 3 boards for a few sets of heavy triples

if you want to change things up on this day, you can bench with chains or bands. i occasionaly use chains still but i've stopped using bands. that's up to you. don't use them all the time and only for 2-3 weeks in a row maximum for bench

lastly make sure you are getting enough rest in between bench days. if you feel really sore still or have pains somewhere, take the day off and do something else. your body needs rest after the abuse you put it through

do you mean have 2 heavy bench days and another for ohp?

 

[kingc_79]

by the way...nice workout and nice way to hit those weaknesses zander

 

[Devastation]

do you mean have 2 heavy bench days and another for ohp?

yes

 

[Zander1983]

Thanks for that, Devastation.

Compared to my squat and deadlift, my bench is quite decent. I'm just needing a decent plan of attack to keep it improving. I will definately use as many of these suggestions as possible, though I won't be changing the structure of my split too much because it conflicts with my overall goals.

I should do some reading up on MM training though

 

[kingc_79]

I should do some reading up on MM training though [/B][/QUOTE]

me too

 

[thebrute]

awesome job on the floor presses!! tb

 

[Devastation]

hope this works for you zander



thanks broly