Luna, no bench? You need to do the actual movement to get better at it (that is your goal right?).
Incline press really doesn't have much carry over to flat.
Floor press/1 board press can be good for overloading the CNS and getting you used to heavier weights, but you still need regular flat bench in there to get better at the movement. Bands/chains/boards...they all strengthen the mid->top portion of the movement. You may get strong on these, but when you switch back to regular bench to test it, you are going to be weak out of the bottom, which is where a raw lifter needs the most focus.
If I were rotating 3 lifts, I would do close(r) grip bench, followed by a variation that adds overload (bench with chains, 1 board, pin press, floor press), followed by your regular bench press.
Just trying to help you out because I don't want to see you waste your time.
Last edited by FearFactory; 02-23-2012 at 08:49 AM.
I understand what you are trying to say, i ofcourse dont want to waste my time as well, but its different training methods. It will all depend on the retest, which i now feel should come sooner than later .
Also, form work, or learning the move is done on DE days where im performing +15 sets and focussing on getting technique perfect.
damn that workout would of killed me nice job
2000 or bust
DE Lower 02-24-2012
Leg swings, each leg, 15 front, 15 side
TKE's, 15xsmall, each leg
Box squat, LOW box
2x2x70kg (155lbs) <- add belt, loose
25x2x85kg (185lbs) <- 18 mins, 59 secs
One minute slower than last week. The low box kicked my ass.
8x1x120kg (265lbs) <- sumo
8x1x120kg (265lbs) <- conv
Done in 4 mins 29. Slightly slower than last week, but i added 10 kg. Speed was ok, i definitely dont need to go higher at the moment.
Got a severe ab cramp that took 10 mins before it went. Everytime i tried to get up it came back. Definitely want to hit these more often.
DB Side bends
Last edited by LuNa; 02-27-2012 at 05:05 AM.
DE Upper 02-25-2012
Tricep pushdowns, 3x15
Side raises, 2x10
Facepulls, 10 wide, 10 narrow
Bench press, all reps are paused
5x3x55kg (125lbs) <- index on smooth
5x3x55kg (125lbs) <- Thumbs from smooth
5x3x55kg (125lbs) <- Ring on ring
DB BO Raises
50 reps total, moving grip in every 10 reps.
Good work Luna, getting very complicated in your training now, way over my head lol!
Consistency is the key to success within this sport...
Good job on both speed sessions Luna!!!
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Good squat effort!
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Great work all round!!
Are you doing sets of 8 for speed pulls?
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
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Building Mighty Mitts...
ME Lower 02-28-2012
Leg swings, front, side: 10 each leg each side.
Standing on a 45lbs plate, close to 2 inch deficit
Had a couple reps left on that final set, but 420lbs was my goal of the day. All sets were done without a belt.
Band Ham curl's
Seated: 20xchoked small band
Lying: 50xdoubled mini's
Landmine side bends
Band Ab pulldowns
ME Upper 02-29-2012
Front & Side raises, band pullaparts front & over head, hip stretch and upper back stretch
Close grip bench press
I got loose on the third rep and had no power off the chest.
4x30kg (65lbs) <- Triceps had no more strength
NG seated row
DB Hammer Curls
Last edited by LuNa; 03-05-2012 at 12:56 PM.
Didnt get any training in over the weekend as i was travelling to England. Diet was also very mediocre, i didnt get near enough calories in, as i spend most time in a car. Last week was the last of my Accumulation block and i will now be moving onto the Intensification phase. Looking to blow my old PR's out of the water.
I also started Carb Backloading by Kiefer. I did already do 5 days last week but i didnt get enough fat in and definitely not enough carbs. Looking to improve that this week. Im also not sure if ill do the prep phase or not. Will decide that tomorrow night after lifting.
Great deficit deads and benching - you really are getting very strong now!
Whereabouts in England were you?
I've seen your posts in other people's journals, finally got around to checking yours out. Very interested to read up on the routine you're using, hopefully will get a chance tomorrow to do so.
Looks like your killing it, keep up the great work!