Monday, March 12, 2012

Training - Bench

Bodyweight - 243 (always up on Monday after the weekend)

Close Grips -
bar x 40
135 x 10
185 x 5
225 x 4
275 x 3
315 x 2
345 x 1
365 x 1
385 x 3 all paused

Incline - 315 x 10
Upright Rows - 135 x 15
Superset - db curls/db skulls - 35's x 30/30

Notes - Solid 80%er which is good after the total shit squat workout this weekend.

Feeling good about my chances at 450 close grip.  385 still has good speed as a triple with the reps paused.

 

12 comments:

  1. Awesome on the 315x10 incline after flat bench work.

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    1. Thanks man. I think I'd be good for a 420 or so incline fresh right now. I'd love to get 315x15 on the incline and 315x20 on the bench at the same time (or during the same cycle).

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  2. Awesome music! How do you like the new Lamb of God album?

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  3. Hi Paul:

    My name is Frank - 52 years old with a current max BP of 335. the shoulders are barking and it's time to go close-grip on my BP. What spacing do you use - looks about 15"? Thanks, and I enjoy your website.

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  4. Paul,

    Just wanted to tell you that I bought your book about a month ago and my lifts have trended upward the last 3 weeks. Since it's been months(!) since I made any gain whatsoever I'm really stoked!

    Also bit the bullet and started with some conditioning (prowler pushes and kettlebell swings for time). Sucked at first and I limited the volume on lower body movements until I got used to the workload, but now BW is dropping slowly and strength is going up - AWESOME!

    Actually starting to enjoy conditioning (a bit) :)

    Looking forward to reading your new book.

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    Replies
    1. nothing feels better than being strong and in shape at the same time.

      Can't be beat.

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  5. Very nice lifts.
    Question about the video. Is your bum off the bench? when in a meet is it allowed to be off the bench?
    Love the site. keep it up.

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    Replies
    1. Nope. My butt is on the bench. Just looks like it's not from that angle. I've never raised my butt off ever that I can recall.

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  6. In the meet the pause on chest is to be 1 or 2 seconds?

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    Replies
    1. All depends on the judge. Usually it's a full second.

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