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Post by joesmo on Jul 15, 2007 11:19:16 GMT -8
OK, need to be held accountable. Thinking I'll try to log the summary of my ME Sunday bench day here - if you want more detail - it is posted in my section of our team message board.
Full Range, No shirt: Hit 395, missed 410. HIt more today than I have in MONTHS. the 410 would have been a PR.
Shirt (Inzer 51, open back Dbl): after getting the shirt set with a 3rep set to 3 boards, w/515, hit one full range at 555, then did 5 singles at 565. I was working on form. I fell into some bad habits. Chip was yelling at me all morning..... Doing many singles at a lighter weight helped me see the errors in my ways. I could REALLY tell when I did it all right (it then felt LIGHT), a few were heavy because of bad form. Also wanted to have the weight lighter so I had to fight the shirt. I think I learned a few things today (or reafirmed them).
6 board, no shirt: This day I was not trying for a PR, just wanted to stress "exploding" off of the board - so made a consciuos effiort not to bounce - just stop, then explode - trying to push the bar to the ceiling. Goal was 5 sets of 5 - the last set was only 4.
Rows: 4 sets. Screwed up, wanted to do 5 sets of 5. Increase weight each set. Decided to hit these more religiously to help with fighting the shirt to keep in the groove when I use my meet shirt.
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Post by Powerlifting Bob on Jul 16, 2007 13:37:26 GMT -8
Joe, I appreciate you posting your bench log. It gives me an idea how a world-class masters bencher trains. I notice that you use a 6-board. Do you think that's necessary for most lifters?
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Post by joesmo on Jul 17, 2007 12:59:24 GMT -8
After our primary ME Bench exercise, we usually hit a high board or maybe rack lockouts. Uing a high board forces you to use more weight, to feel a heavier weight in your hands. Typically (again, after our shirted ME exercise) we will hit a high board - either 6, 5 or 4 without shirt. (Sometimes we will even use bands).
This is similar to the Metal Militia model, which we sometimes do. If doing a MM workout, after maxing with our shirt, we will max on 6 bd, 5bd and even 4 bd in one session. (these sessions may last for 3 hours or more).'
Is it necessary for most lifters - I think it can't hurt if you lift in a shirt. It really helps at the point the shirt starts to loosen.
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Post by joesmo on Jul 19, 2007 14:44:18 GMT -8
4" PVC Under back, index finger on ring
(emphasis on decent speed)
95x5
135x5
185x3
225x3
275x3x9sets
no PVC, index finger on ring
315x1
335x1
355x1
365x1 (felt really light - but since no lift off or spotters....)
again, working on decent speed
Illegal wides
225x12
Standing overhead BB Press
3 sets of 5, progressively heavier ( pH )
[working on decent speed on 1st rep, I have a habit of taking rep 1 down slower than rep 2 and 3 - and this translates to slow decent speed when doing a heavy single]
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Post by joesmo on Jul 29, 2007 12:15:42 GMT -8
Raw full range - worked up to a 385 single, missed 410. I'll get it one of these trys! my raw PR is 405.
Tried a 610 to the chest full range with the RageX double (51), didn't have it today. My gym PR is 605.
Went to 3 boards w/shirt, hit 665, barely misssed 685, then tried 695 missed that too. (My 3 board PR is 670).
Well, a day full of PR attempts, but nothing today. Felt good, actually been feeling better than I have for a while.
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Post by joesmo on Aug 3, 2007 16:01:12 GMT -8
Used the 4" PVC again, It is working, seems easier to arch on ME Sunday.
Doing 3 rep sets, Worked up to 9 sets of 3 at 325. (used the pvc up to all 325 sets)
Then did some Incline benches, working on form.
Then played bodybuilder and supersetting 3 sets of 10 on CableXover and TriPushDn.
No ME Sunday, at the AWPC Helping Big Bob. Might try to get a workout in Saturday afternoon in the warmup area if the bench is open - but don't want to get in the way, or have Bob so too many liftoffs <g> and wear himself out for Sunday.
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Post by joesmo on Aug 7, 2007 17:27:06 GMT -8
Did a normal speed workout (I think) with 4" PVC, no wraps, no belt. Gonna try to do a Thursday bench workout, then hit ME Sunday hard.
95x10
135x5
185x3
225x3, 9sets, 3 different grips (felt WAY light after doin the 9 sets of 3 at 325 last week),
Abs. 45 deg decline.
10, 10, 8
DB Hammer Curls
30x5,35x5,40x5,45x5,50x5
One Arm DB OH Standing Pres
25x5,30x5,35x5,40x5,45x
Cable Lat Pulls - Medium bar, grip perpendicular to bar (ie palms facing each other)
5 sets of 10 prog heavier
Tri Push downs
5 sets of 10 prog heavier
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Post by joesmo on Oct 7, 2007 12:11:07 GMT -8
Sunday, Oct 7.
Broke my raw bench PR by 5#,[/b] had more, but wanted to save it for the shirt.
Shirt, 50 Dblply
515x2 3board
565x1 2board
605x1 1board
625x0 0board (too light, didn't even get it off my chest, had to collapse to touch)
645x0 0board (went down nice -poped about 2 inches - worn out)
(This shirt is my 650 shirt - next time I wear it, first attempt to chest will be 640.)
4 board x 5 reps 335, 385, 424
Cable pulls to chest laying on bench - 3 sets
elbo out extensions x 8 rep - 40, 50, 60
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Post by Powerlifting Bob on Oct 7, 2007 14:27:43 GMT -8
Joe, how are you setting up your cable rows to the chest?
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Post by joesmo on Oct 8, 2007 13:40:47 GMT -8
i go to one of the cable stations for tricep push downs, and just put a flat bench in place. I use the long lat pull down bar. I need to put a chain it get the bar just above lockout position.
The idea, is to pull to the chest, just like you have to do to fight a tight shirt.
Its not a perfect setup - can't get as wide as i'd like with the typical gym bar. Maybe I need to cut a piece of pipe weld a ring for the chain - so i can get to comp grip.
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Post by joesmo on Oct 14, 2007 11:15:11 GMT -8
Oct 14th. Another PR!
3 board reverse blues w/shirt - 825.
OK, well, I couldn't find my PR, so set it this time. for reference, my 2 board reverse blue w/shirt is 715.
So i"ll take this as a good day.
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chip
New Member
Posts: 7
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Post by chip on Oct 14, 2007 11:52:35 GMT -8
Oct 14th. Another PR! 3 board reverse blues w/shirt - 825. OK, well, I couldn't find my PR, so set it this time. for reference, my 2 board reverse blue w/shirt is 715. So i"ll take this as a good day. It's real! Heres the video. LOL www.youtube.com/watch?v=C7VGNIoQ9YE |
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Post by joesmo on Oct 16, 2007 3:46:14 GMT -8
wow chip - that tells you how focus i was - I never saw this getting taken. I honestly did not know this existed until just now.
2 good sundays in a row....
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Post by joesmo on Nov 11, 2007 11:29:40 GMT -8
Nov 11.
Raw full range - 415, another 5# PR!
Shirted 3board - hit 695 for a 25# PR.
Felt strong today.
Committed to do the Detroit Barbell Open December 15th.
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Post by joesmo on Nov 18, 2007 10:52:26 GMT -8
Nov 18th - more PRs
Raw Full Range - 425.
Raw Shirted full - 625
A nice day.
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