Made up for a bench night. I was headed to gym and got into a car accident everyone is fine but messed up my training.
So I went in the next day to sit in the hot tub an instead I choose to bench. I used Db since I have not in a while worked up to 200 lbs for a set of 7 and a set of 10. Felt good
Glad everyone is ok Adrian. Good job getting some solid work in.
Quick back work
Lat pull super set with front pulls
Front / side raises
Rear delt work
I didn't have a ton of time. But got in got out
Rear delts with bands
Rear delts with DBs
Everything was high rep 3 sets of 15 or better. Everything felt good just really rushed.
This is my light week. I work to about 80%
Normal front loaded work
465x15 with slinger
100 push ups
Dead pin presses
Bench night heavy week
I worked up to 545 lbs for a double didnt feel very good so I stoped there. Little pain in my chest.
Incline front raises
Flies really light
This last week has been super crazy for me and the gym has been all over the place. I like to have a pretty set schedule and when shit interputs that it pisses me off. So I had an injury not a common injury and I wont go into detail. It basically felt like I got kicked in the nuts for about 6 days. It turned out to be a very easy fix. But it is hard to bring intensity to the gym when you feel like you sat on your nuts 37 times in 40 mins. I still managed to get a few sessions in. On a side note Courtney and I will be teaming up with Savage Strength owner Jerron Kerridge for a great free seminar at his gym. It will be Feb 22nd at 1 or 2 pm I believe. If you are in the area good seminar to be a part of.
GPP work with sled 10 trips all pulls
Rear delt work with bands
Normal warm up
Trying to work on speed coming down and what I realized is I can only go so fast because I do not put my feet on the ground. There is no force to redirect the weight. SO a slow decent is in my future for a long time I guess. Not a problem I will work with it.
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My shoulder has been a little tight over the last two weeks so tonight I will make a short vid on how to help that along with some light benching. I will be ready to kick some ass soon. Rehab work on it this last friday was a success and I am anxious to get going.
Still doing a little shoulder rehab but got in a good session this morning which included
I had a couple really good sessions last week and was able to go fairly heavy so I will be competing in the bench comp at super training this coming weekend to test it should go just fine looking forward to benching again. Need to incorporate a little more cardio into my routine tho geting lazy.
Bench Big takes time-
Everyone wants to bench more. Everyone! If they say they donít they are lying. Benching has become the big staple in lifting. No one comes up to you and asks, ďHey bro what is your knee extension?Ē They ask what you can bench. No matter if youíre benching 200lbs or 700lbs everyone wants to bench more.
From when I first started lifting to now the goal is to put myself in the best position possible to bench more. If you would have asked me 10 years ago if I thought I could be the strongest raw bencher at 220lbs, I would have told you probably not. Why? I donít have some high tech equipment. I donít own thousands of dollars in bands, chains, boards, foam rollers or whatever else is needed. I go to a regular gym and lift with regular people just trying to get stronger. To top it off if, you havenít noticed I do not get a ton of leg drive. Ok, that was a lie I donít get any leg drive. How is it possible could to increase your bench or maybe break an all time record? How is it possible to make decent jumps every year? How possible is it to reach a goal? Whether it is to bench 225lbs ten times or to bench 405lbs for 5 reps. Following some very simple steps will help increase your bench no matter what level youíre on.
I see this often when a person tries to make leaps and bounds on the bench in a short period of time. Shit, it has taken me years to get to where I am. Usually people think that working harder in the gym translates into bigger numbers. Not always. It is great to have a strong work ethic. In fact, something that drives me in the gym is to think of someone that could possibly be out working me. That makes me train harder and stay focused, but that doesnít mean I over do it.
Think about this: training hard with high intensity during every training session does equal gains, but that isnít all that it takes. You also have to put thought into your training. Ask yourself why I am doing certain things? Am I getting the most out of my training? Follow the Alpha Project. As an example here is a break down of a common four week outline of the Alpha Project.
∑ Front Load Your Training
o By this I mean to get in some good accessory work prior to benching. For instance I will super set some Lat pulls with a rear delt excersise. I will also incorporate some band movements like face pulls along with some curls. This is a good way to warm up.
∑ Bench Press
o Work up to benching three sets of two, without ever failing. This puts a little thought into your workout --not failing at a lift takes time to judge and makes you leave your ego outside.
∑ Dead Pin Presses From the Chest
o Focus on firing that bar off your chest as fast as you can. Shirted benchers need to work on lock out work with boards, but Raw benchers need to work on the opposite side of things. We need to work on firing the bar off our chest and create as much speed as possible to carry us to lockout.
∑ Shoulder & Tricep Work
o Most commonly, I try to stick around 5 sets of eight reps for both. I will hit shoulder raises along with a variety of tricep work that includes push downs, dips and incorporate dumbbells.
∑ Front Load Your Training
∑ Bench Press
o This weekís benching is much different, it is designed to fix the trouble areas in form. When benching, your working sets should not be over 75% with a pyramid set of 3 reps, 2 reps, and single rep. Using a light weight will help you make adjustments in your form
∑ Pushups, Pull-ups, & Flies
o 3-4 sets of 8-10 reps. Think of this workout as taking it easy to prepare for the next heavy week.
Once you get to week three, repeat week one. Flip flop theses two weeks and you will see a dramatic change in your benching. This means you will only go heavy 26 times a year. Take every single workout seriously! Put in the effort and train as hard as possible -- 26 times in one year isnít a lot. There isnít lot of room for texting on your phone and playing grab ass. Part of understanding 26 weeks of heavy benching is making a sacrifice that you will be in there week in and week out trying to better yourself. That means taking care of your body days in advance with hydration, supplements and plenty of sleep.
Examine your weak areas on benching and make them your strong areas, but do this without neglecting your strong areas. Remember they are your strong areas for a reason. Continue to train them hard and do not neglect them. Train smart by evaluating movements and what you are expecting to get from doing those movements. Donít be the sheep and follow around someone and do something just because they do it. Understand why you are doing things and have an expectation of what you are getting from what youíre doing. Expecting results is important.
Also ask questions, a common question I often get asked is, ďHow do stop the bar from stalling off my chest.Ē Once that question is answered, the very next question should be WHY. Why would I do that? How does that fix the problem? Understand what youíre doing and why youíre doing it. Do not just settle with an answer not fully understanding the concept.
Remember doing a lot of volume is as hard on your body as doing heavy singles. Youíre not doing your body a favor by thinking youíre taking it easy one week and doing high repetition work. Benching high reps takes a toll on your body and can take as long to recover from high rep work as heavy benching can. It is fun to gauge your training and the hard work you have put in by doing some volume work or testing your eight or ten rep max. However, keep in mind on how your body reacts to that, along with your expectation of what it is doing for you. Doing high repetition work doesnít get your body used to handling heavy weight and it doesnít make your one rep stronger.
There is no one rep calculator out there that can judge where you should be. Your training dictates that. The one rep calculator is you on the platform. That is the only calculator that matters.
Lastly, it took me an entire year to increase my raw one rep bench from 545lbs to 585lbs. I am happy with a 40lbs progress per year. Although, that will not be the case every year. I set myself up for the best chance of that by hard work and following the few things listed above. You can simply follow any program out there and have success, but you must be consistent and give what you expect out of the gym. Be an Alpha donít be the sheep.
Nice article on bench training!
Are you going to start posting some of your workouts again? Very motivating to see some of the numbers that you are putting up.
Yea i will start doing better getting on here
Bench training this week
Front loaded training
Alpha Project style
3 sets to failure
I was super sick last week and I took the week off. I have noticed that it is better to rest than to push it when your sick.
Last night I was back at it and benched
Front load workout
This is a light week so I stopped there.
Eccentric pressing with DB's 3x3