ME Upper: Disappointing

[Zander1983]

Bench Press
Bar x 5
132 x 5
176 x 3
220 x 1
253 x 1
275 x 1
297 x Miss x 2 attempts

Pin Press (1-2" off chest, where I failed on the bench)
220 x 5 x 2 sets

Barbell Rows
220 x 5 x 2 sets

Barbell Rows (close-grip, to neck)
132 x 10

Hammer Curls
38 x 10/arm

Internal/External Rotation
22 x 10/arm

The month of spinning my wheels has seen my bench press stall completely. My current PR is 286. I skipped it today in an attempt for more, but I'm sure I would've got it.

Now I know I need to increase my speed, tricep strength and the region about 2 inches off my chest.

My rows have progressed really well recently, which is one positive.

Meatball time

 

[NWinters]

do some board presses man!!!!!! I know you can do more!!!!

 

[Exodus]

if your failling 2 inches off your chest, your triceps are not your weakpoint. its your shoulder/lat/pec's.

do floor presses, and let the your arms sink into the floor, and pause for a second. then explode back up, it works like box squatting.

i love this exercise for increasing the bottom. i used this for about 5 weeks in a 12 week cycle - and my bench went up 25 lbs and my sticking point is now half way up my bench, no longer off the chest.

X

 

[Mike_Rojas]

I swear benches are the hardest exercise to progress on. I've had good success by rotating declines in.

 

[kingc_79]

ur weakness is same spot mine is and i hit yates rows really hard after realizing that. it should help to hit lats hard. i also started doin inc bb more. also...i wouldnt go up a full 20lbs once you get up that high in weight...use 5 or 10lb increments

 

[PolishHammer1977]

Zander

You are tackling a life issue right now that takes a mature man to deal with. ANYONE can move weights. ANYONE can set a PR here and there.....................

Only a true CHAMPION can love, help another and jump back into his own life. Your mind may be in different places right now but your heart is where it belongs. I have faith in you. When your mind is back to full strength I feel you will become more powerful than ever.

 

[Zander1983]

Exodus - Thanks so much, that's great advice. I will definately be smashing up some floor presses.

kingc - I've already been hitting rows hard, but I'll do some inclines too, because I haven't done them for as long as I can remember.

Hammer - Inspirational, really. I need to shoot you a PM soon.

 

[coolcolj]

From personal experience doing a max effort bench back to back with max effort squat does not compute

 

[Zander1983]

From personal experience doing a max effort bench back to back with max effort squat does not compute

I needed to see where I was at, especially for %s on speed days and my weaknesses.

In the past I've managed okay, but you make a good point

 

[Lord_Suston]

Need more baack and chest work, I find incline helps a lot with my bottom portion since you actually stretch your chest more to touch the clavicle than normal bench. Decline help the lockout portion since you can overload the tris at that position and still get the benfit of the weight resting on you. Resting the weight is a big step since your body might not be adjusted to the extra weight yet

 

[Tiervexx]

I recently added med-close grip inclines to my assistence work. I feel it is helping more than anything.

 

[IronLion]

if your failling 2 inches off your chest, your triceps are not your weakpoint. its your shoulder/lat/pec's.

do floor presses, and let the your arms sink into the floor, and pause for a second. then explode back up, it works like box squatting.

i love this exercise for increasing the bottom. i used this for about 5 weeks in a 12 week cycle - and my bench went up 25 lbs and my sticking point is now half way up my bench, no longer off the chest.

X

Floor Presses for three weeks then move to a 90 degree pin press for three weeks....test your full rom 1rm after

 

[thebrute]

3 and/or 4 boards on board presses will help out your situation. plus, gets u used to hammering more weight!! tb

 

[revexrevex]

damn it you are making attempts with 300 lbs already..... and I know you will get it very soon..............!

 

[Zander1983]

damn it you are making attempts with 300 lbs already..... and I know you will get it very soon..............!

Yeah, I was hoping that despite my shitty month of training I had still progressed some. Obviously I was kidding myself!

3 plates, for me that's 140kg or 308lbs, is still my goal.

I'm also sure it isn't too far off with this type of training. I know exactly what I need to attack in order to get there, and that's pretty empowering. I'm excited about training again.

I type this from my girlfriend's house as she bakes some butterscotch scrolls in the kitchen, ready for me to SWAIN with a nice cup of espresso...



Bro, hook me up on AIM... I just downloaded it... I'm not on now b/c its at my place, but my screen name is BigEliteWarrior (lolol )

 

[Devastation]

you need to work your shoulders and lats. tomorrow do some military presses. drop the pin presses. also work heavy shrugs in after your rows, which you should up the volume on

 

[Mike_Rojas]

Zander, we're really close - I did 305. Keep up the good work.