Interesting ME Upper day...

[bignate73]

today was time to hit some pin presses. the pins were set about the height of a 1 board press. now mind you, my bench 1RM is 275....

135x5
185x5
225x5
250x3
275x1
295x1 (went up fast)
305x OOPS!
300X DOUBLE OOPS!

so that wasnt too bad i suppose. i was pissed that breaking 300 wasnt a reality. i think one more week of these will prove fruitful. my speed work is really helping. been setting up bands to help keep the top from getting out of control. im pretty strong on my lockout so the bar really gets shaking on DE day.

then went on for some:
band tricep extensions. overhead 1x50
close grip dbell presses 1x23x55
rev. grip bench 3x10x135 (getting familiar with these, 2nd time doing them)

bb rows:
135x12
185x10
205x8
205x6
(rest too short)

chest supported rows (trying these out at a new gym, similar to a kelso row with dbells)
115x10->70x5 (wanted 15 reps for all 3 sets)
<blew my wad here>
90x15
70x15

im not impressed with this workout since i actually had to split it up. i got the pin presses earlier in the day and had to finish the rest up at night, and i was beat!

i had a couple extra workouts this week. rotator stuff, some light shoulder work, a little back work too. i really feel how my back has improved my pressing by stabilizing my shoulder blades. i tinkered with my arch as well on the pin presses today. very nice change. felt good and tight. if i were doing board presses it would have been better. pin presses are weird!

what i found out:
went to 2, count em 2, diff gyms. one had a power rack...but it doesnt have holes going low enough to the ground....alas no floor presses. i may go to my room mates gym, but when i asked him if they had a power rack, deer in headlights look. "trainers". so if i find a power rack ANYWHERE IN THE AREA i can hit some floor presses which are ideal for my sticking point.

thanks for listening.

 

[bignate73]

NOBODY CARES!!!!!!

 

[Devastation]

NOBODY CARES!!!!!!

lol. we do. bump for ya bro. good work on the presses


what are you training for? BB or PL? any which way, i'd recommend dropping the reverse grip bench press. I use to do these and got stronger at them then regular bench. But it was hell on my wrists and is really of no use in any competitions, if that would ever be your bag.

also what style you train?

 

[bignate73]

im doing the rev. grips mainly to ensure i am not picking up any of my old BB style habits. i had a tendency to flare the elbows a bit when the going gets tough. i think i have that under control now though.

im following mainly a WSB style template. ive been reading up on everything i can. im not training particularly to be a PL'er, but the style of training is fun to me, and the benefits ive realised lately are good too.

 

[Devastation]

just wondering cuz I see you have some bands. If you have trouble flaring your elbows and have a red mini band, double loop around your wrists when you bench. this will help you recruit your triceps more and too a degree help those elbows stay in. will definitely improve your bench if done correctly. use the mini's for the 225, 250, and the 275. also after you've done these for a couple workouts, use it for the 295 or 300 when you're hitting it.