The conservative route would be 340-365-390 where I would go 3 for 3 and set a 16 pds. meet PR.
Reality is I'm too close to 400 not to give it a shot so my plan is to go 360-385-400.
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The conservative route would be 340-365-390 where I would go 3 for 3 and set a 16 pds. meet PR.
Reality is I'm too close to 400 not to give it a shot so my plan is to go 360-385-400.
1/22
paused bench 5x160, 5x210, 2x260, 1x310, 1x360, 1x385, paused 1-board 1x405.
Late abbreviated workout due to having to take my son to practice. Did my planned first two attempt weights with a solid pause on both and I was happy with them. Then did 405 to one board, it moved slower than I wanted it to but I was able to lock it out.
360 paused
385 paused
paused bench 5x160, 5x210, 2x260, 1x310, 1x360, 1x385, paused 1-board 1x405.
Late abbreviated workout due to having to take my son to practice. Did my planned first two attempt weights with a solid pause on both and I was happy with them. Then did 405 to one board, it moved slower than I wanted it to but I was able to lock it out.
360 paused
385 paused
Fucking bad ass ! Is 405 with a board a pr?
jymis
New Member
Holy crap dude that is awesome, does 405 with a board mean 400 paused is a go?
Thanks brother. I'm sure that is a PR. I've only done board work in a couple of different programs and it was rarely to one board, usually to two or even three boards.
Probably should have just tried 400 paused but I'm getting close to the meet and coming off my first miss of the training cycle the day before I didn't want to miss again.
Thanks jymis. I plan on giving it a shot. Hopefully the adrenalin on meet day will get me the couple of extra pounds I need.
jymis
New Member
I have faith you hit it no problem. Just keep that positive attitude and believe. As Ronnie would say "light weight!"
1/23
paused bench 5x165, 5x215, 2x265, 1x315, 1x365, 1x390 back off singles 1x365, 1x375
pull throughs 11x140, 2x10 140, 8x150
hip flexion 2x10 25, 9x25
390 wasn't as fast as I wanted but wasn't a grind. If warm up sets go well tomorrow I will give 395 with a competition pause a go.
paused bench 5x165, 5x215, 2x265, 1x315, 1x365, 1x390 back off singles 1x365, 1x375
pull throughs 11x140, 2x10 140, 8x150
hip flexion 2x10 25, 9x25
390 wasn't as fast as I wanted but wasn't a grind. If warm up sets go well tomorrow I will give 395 with a competition pause a go.
1/24
paused bench 5x160,5x210, 2x260, 1x310, 1x360, 0x395 back off sets 2x2 350
face pulls 10x90, 100, 110
dead hang pull ups 3x8
ab pulldowns 15x120, 12x130, 10x140
Warm up sets weren't all that great but I decided to give 395 a go anyway. Decent miss if there is such a thing. It was a competition pause, got a decent push off my chest. It stalled briefly about 6 inches from lockout but I was able to get it moving slowly again, my right elbow shot up the last couple of inches and locked out but my left stalled again and put me a little off balance and I wasn't able to lock it out, literally a couple of inches short. The strength is there to get 400 but I'm going to have to have some adrenalin pumping and get a real good push off the chest.
paused bench 5x160,5x210, 2x260, 1x310, 1x360, 0x395 back off sets 2x2 350
face pulls 10x90, 100, 110
dead hang pull ups 3x8
ab pulldowns 15x120, 12x130, 10x140
Warm up sets weren't all that great but I decided to give 395 a go anyway. Decent miss if there is such a thing. It was a competition pause, got a decent push off my chest. It stalled briefly about 6 inches from lockout but I was able to get it moving slowly again, my right elbow shot up the last couple of inches and locked out but my left stalled again and put me a little off balance and I wasn't able to lock it out, literally a couple of inches short. The strength is there to get 400 but I'm going to have to have some adrenalin pumping and get a real good push off the chest.
Look like you could have gotten 3-4 reps on 385. Looking good. I like. Well done my friend.
I should post a few youtube vids of some lifts...
I'm subbing
Thanks mg. 385 was smooth. Speed is the key for me, if it slows down too much I'm in trouble.
1/25
paused bench 5x160, 5x210, 2x260, 1x310, 1x360, 1x390, 2x2 355
deads 3x225, 1x315, 1x375, 1x425
GHR's 19, 18
360 moved fast today. I knew I got have gotten 395 but didn't want to chance a miss two days in a row this late in the game so I went with 390 instead. Good speed, caught the upright on the way up which didn't keep me from locking it out. Think I was good for 400 today.
Didn't feel like my form was dialed in enough on pulls so I worked up to around 80% and feel better about my form after this session than I did before.
If bench warm ups go as well tomorrow as they did today I will definitely give 395 with a contest pause a go again tomorrow which will be my last max effort bench day before the meet. I will work up to my opener at 360 on Wednesday and probably work up to a single around 315 on Thursday and that will be it before meet day next Saturday.
paused bench 5x160, 5x210, 2x260, 1x310, 1x360, 1x390, 2x2 355
deads 3x225, 1x315, 1x375, 1x425
GHR's 19, 18
360 moved fast today. I knew I got have gotten 395 but didn't want to chance a miss two days in a row this late in the game so I went with 390 instead. Good speed, caught the upright on the way up which didn't keep me from locking it out. Think I was good for 400 today.
Didn't feel like my form was dialed in enough on pulls so I worked up to around 80% and feel better about my form after this session than I did before.
If bench warm ups go as well tomorrow as they did today I will definitely give 395 with a contest pause a go again tomorrow which will be my last max effort bench day before the meet. I will work up to my opener at 360 on Wednesday and probably work up to a single around 315 on Thursday and that will be it before meet day next Saturday.
I have to come down really slow on my bench presses. I'm afraid of damaging my shoulder again. My hand placement are wide also. I leave a space in between my index finger and the notch on the bar. I just put up 375 the other day, which is good since I haven't benched in 10 years or so...
I should have clarified I meant speed off the chest, I also go pretty slow on the way down. Why the wide grip? Wider typically puts more stress on the shoulders, if you are saying you are outside of the rings that is really wide unless you are real tall with extremely long arms. 375 is solid so you clearly know what you are doing just never heard of anyone going really wide to take pressure off of their shoulders.
Wide grip bench just feels awesome. When I pinch my shoulder blades together and grab the bar, I just feels the power surge through my body...it's weird i guess.
I'm 6'2 and I consider myself to have long arms.
I used to have a much more narrow grip, but not sure if that caused my injury.
Are you on cycle right now? How much do you weigh?....sorry if i missed it earlier...
Referring to your pic on page 1....your pretty strong for your size.
If it feels good and isn't causing you any problems stick with it. If you start to have shoulder issues I would definitely go narrower. A good rough guide is to major the distance between the midpoints of your right and left front delts then multiply that number by 1.5. The total you come up with is the distance you should have between your right and left index fingers when you bench.
I weighed 204.6 this morning. I will be at or below 198.75 at weigh in Friday morning but should be back around 205 by meet time on Saturday. In my last couple of meets I've dropped between 12 to 15 pounds meet week to make the 181 weight class but in addition to being tough on my body I think it has hurt my lifts a bit also.
1/26
paused bench 5x160, 5x210, 2x260, 1x310, 1x360, 1x395 PR
dips 2x15
tricep pressdowns 2x10 90
After missing 395 last week I got it today, barely. The rep was almost exactly the same as the miss the other day but my right arm didn't get uneven late in the press today and because of that I was able to will it up but it was a grind and an all out effort.
If 400 in competition hadn't been a goal since I started competing I would go 350-370-390 and be 3 for 3 and take a 16 pd. meet PR and be happy. Too close to 400 not to go for it so it will be 360-380 or 385, 400.
Deadlift will be as I listed last week 485-530 and the third will be based on how 530 goes. Hopefully it won't be a repeat attempt at 530!
paused bench 5x160, 5x210, 2x260, 1x310, 1x360, 1x395 PR
dips 2x15
tricep pressdowns 2x10 90
After missing 395 last week I got it today, barely. The rep was almost exactly the same as the miss the other day but my right arm didn't get uneven late in the press today and because of that I was able to will it up but it was a grind and an all out effort.
If 400 in competition hadn't been a goal since I started competing I would go 350-370-390 and be 3 for 3 and take a 16 pd. meet PR and be happy. Too close to 400 not to go for it so it will be 360-380 or 385, 400.
Deadlift will be as I listed last week 485-530 and the third will be based on how 530 goes. Hopefully it won't be a repeat attempt at 530!
jymis
New Member
You got this, the rest of the week is deloading some for the meet correct. I'm sure that will only give you more strength come meet day.
Dan green
That guy inspires the shit out of me
That guy inspires the shit out of me
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