Please Scroll Down to See Forums Below
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.

napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

12-13 DE bench

  • Thread starter Thread starter jeremys
  • Start date Start date
J

jeremys

Guest
speed bench:

135x3x9 sets; pinky, middle, index fingers on rings, 3 sets each

speed was ok at the beginning then back like it always was after 2-3 sets

------------------------------------------------------------------------------------

Close-grip 4 boards: 225x5, 235x5, 245x5

had a bit left but i wanna get back into this slowly and safely

------------------------------------------------------------------------------------

plate raises: 25x10(warmup), 45x8, 35x10

used to be able to do 45 lb plate for multiple sets of 15. i'll have to wait till that comes back
------------------------------------------------------------------------------------

on all my flat bench stuff, when i lift the bar off, i sort of rock side to side and get very unstable. i could nail higher weights if i didnt have this problem. i put my feet out to the side more but i'm too short for my bench to unrack it with my feet out wide. anything i should work on?
 
Any certain reason why you used such a wide grip? My widest grip is pinky on the power rings...

B True
 
index ring on finger is my competition grip because it's the shortest distance to press. it takes my bench stroke down a couple inches.

i know a lot of people are a lot stronger with a closer grip, but all my board presses were/(are?) very close to being the same number
 
Are board presses much easier than regular presses since you're going half the distance? Sounds like a dumb question, but i've never done them so give me a break.
 
no such thing as a dumb question, unless there's a thread a couple threads down that has your answer in it's title...and i've done that. lol

well...when the bar touches the boards, the weight is transferred to the rest of the body, but yes, it is easier, depending on the # of boards you're using, at least for me.

board presses rock for tricep size and strength
 
jeremys said:
index ring on finger is my competition grip because it's the shortest distance to press. it takes my bench stroke down a couple inches.

i know a lot of people are a lot stronger with a closer grip, but all my board presses were/(are?) very close to being the same number

I hear you. I like a slightly closer grip. I believe that WSB says to take more closer than wider grips. I take a fairly narrower grip when I do my OHP's so it may help me to do the same on the flat bench...

Good job man

B True
 
so thats closer grips on all ME stuff and some DE and then whatever comp. grip or a narrow comp grip too?

thanks
 
Good workout. Is this your first workout back on Westside? Did you decide to stop cutting and go back to PL?


on all my flat bench stuff, when i lift the bar off, i sort of rock side to side and get very unstable. i could nail higher weights if i didnt have this problem. i put my feet out to the side more but i'm too short for my bench to unrack it with my feet out wide. anything i should work on?
Are you saying your arms are too short? Or your whole body is too short?
 
yes i'm definately PLing. this was my first workout back on westside. i'm not going to cut per se, but i'll add in some sprinting a couple times a week or some b fold-type cardio. hehe

i think my whole body, i'm not sure. when my feet are out wide, i can get it off the rack but its not comfortable. even if i do get it off nice and clean, i still rock a lot and cant stabalize the bar. even on speed bench, sometimes i would press towards the left or towards the right.

this definately lowers my numbers a lot. i'm confident that if i work on this, my numbers will be much better, i just dont know what i should do to fix it
 
Last edited:
i dont have a squat rack yet, and my back is still giving me issues, so i dont know what i'll do for lower body
 
Top Bottom