ME Bench day (testing a new theory)

[IronLion]

ok so I have been having a lot of bicep tendon flare up's lately because of hittihg things at football practice, so I decided to trysomething new....I used a thick bar for my entire pressing routine


so it went:

2" thick bar Bench Press
65x20
155x10
245x10
335x10
385x8
405x6

felt pretty solid and strong

3" thick bar close grip pin presses

the bar was like 100 pounds

100x10
190x10
280x8
330x3
330x5
330x3

holding this thing was hell...lol

tate presses 3x8 at 75
superset with
hammer curls 3x8 at 75

reverse curls 3x10 at 135

face pulls
120x10
130x10
140x10


that was it and guess what......my biceps feel great, my theory is working so far....I will continue to stay with this as it is allowing me to keep up my heavy training in season

 

[b fold the truth]

Not bad at all....

I did changed my DE upper day to a light rest 5x5 routine last week. I did 5x5 with 315 on flat bench. Set 1 and 2 were close grip with 60 sec rest. Set 3 and 4 were where my thumbs would reach out and touch the smooth with 2 min rest. Set 5 was with pinky on the smooth.

No bicep soreness either...

B True

 

[jeremys]

interesting idea

i was starting to get bicep pain too. then i looked through my training journal and realized i haven't done any bicep specific training in many weeks. so i did hammer curls last training day and no pain

 

[revexrevex]

If you do 2" barbell presses, is that considered a completely different exercise according to WSB?

 

[WarriorPL]

Great job man... but did you bother with the 3" ?

 

[b fold the truth]

If you do 2" barbell presses, is that considered a completely different exercise according to WSB?

Well, if your goal is sport specific and NOT to have a huge contest bench...I don't see where it would matter really...

B True

 

[IronLion]

Mainly I am doing this to see if I can keep my pressing strength during the season and not have my arms go numb like they have in the past.

During the season I concentrate more on de moves and I don't max out. I am keeping the reps at 3 and up. The thick bar stuff alows me to use the large extensors in my forearms and seems to stress the bicep tendons a lot less.

My goals right now are to maintain my strength and get faster, without losing more than ten pounds of bodyweight.....so even though I am using a WSB split it is not necessarily a wsb workout because I am not trying to improve my total, but instead trying to stay dtrong and injury free.

 

[b fold the truth]

I may try the thick bar flat press for my bench moves on Thursday... A little less stress on those tendons would do wonders for my squat, gm, overhead press, and events...

B True

 

[t3c]

way ahead of you gentlemen...I've been using 3inch thick bar and 2inch thick bar the last few weeks for speed bench. It feels really neat and i feel like my wrists,grip and forearms are getting stronger each week.

 

[IronLion]

t3, do you get pain in your biceps/elbow joint? If so do you feel like working with the thick bar is stressing you less there than the olympic bar?