My Training Journal

[SaiBoT]

you need to switch to pl setup but don't change the grip width and you need that bench rep scheme i told u about, it will help consolidating form and neural efficiency.

 

[ExtraMile]

you need to switch to pl setup but don't change the grip width and you need that bench rep scheme i told u about, it will help consolidating form and neural efficiency.

i do set up like a PLer just my grip is closer, go on my youtube channel there is a bench video on there:

YouTube - EliteExtra's Channel

 

[ExtraMile]

if people are looking for todays workout it is on the page before at the bottom.

who here thinks I should ditch my current template that I have used for the best part of the past 5 months and do the intermediate 5x5?

if so, I would want to change the rep scheme of rows because I hate 5 rep sets on rows...

 

[Andalite]

5x5 is meh....you're just starting out. Get upto a good strength base before you decide to switch.

 

[JDid23]

if people are looking for todays workout it is on the page before at the bottom.

who here thinks I should ditch my current template that I have used for the best part of the past 5 months and do the intermediate 5x5?

if so, I would want to change the rep scheme of rows because I hate 5 rep sets on rows...

MEEEE!

I know i don't do 5x5 myself, but i think that for you, doing lifts like OHP every 9 days is going to make it THAT much harder to progress.

 

[ExtraMile]

MEEEE!

I know i don't do 5x5 myself, but i think that for you, doing lifts like OHP every 9 days is going to make it THAT much harder to progress.

its here:

Today - Bench day

getting a little frustrated with my benchpress.

Flat BB - this is getting harder every week I can feel a plateau coming on
bar x 5
105 x 5
132 x 5
160 x 3
187 x 1
215 x 3 PR
165 x 9 PR feet on the bench

few sets of practising competition grip and paused benching which was a little awkward to get the hang of

Incline DB
66's x 8
66's x 7
66's x 6 +1 w/ help

Cable Crossover
25lbs in each arm for two sets of 15 reps PR

DB Pullover
50lb x 10
55lb x 10
61lb x 10 PR
61lb x 10
61lb x 8

Seated Calf Raise Machine
115 x 10 PR
120 x 9 PR
125 x 8 PR
95 x 15 PR

Standing Cable Rear Delt Flye (slow negatives)
5lbs in each arm x 25 reps PR
10lbs in each arm x 12 reps PR
10lbs in each arm x 12 reps

Weighted Highest Decline Situps
3 sets of 8 reps with a 15lb dumbell behind the head

my gym manager was a fuckin moron today came up to me in the middle of a set twice (he did this on wednesday too to tell my not to move a dumbell out of the way with my foot) anyway he came up to my during my set saying did i use chalk on the benchpress and i said yes. I use it on my hands to get a good grip and sprinkle some on the floor so my feet dont slide around. He said I have to clean it up from the floor (there wasnt much) because its getting spread everywhere. I guess it was a fair point so I did get some paper towels get down on my hands and knees and wipe up the chalk from the bench, the floor and the mat next to it. Then he comes up to me AGAIN during a set of pullovers and says to me:

"if you spilt milk at home and your mum told you to clean it up and it looked like that would she say it was an acceptable job?"

the floor still had a white kinda colour to it where there was some chalk not like any loose chalk that could be spread just a stain, so I had to do the same again with wet paper towels and mop everything up. WTF

about my bench, my setup was a little off and my first rep was kinda shitty ROM which put me out of the groove, the 3rd rep I was struggling like mad barely got it up the bar had stopped and I actually asked for help from the spotter just as he put his hands on it started moving again before he could apply any force, I asked at he end and he said it barely touched it so Ill count it at 3 reps. But this workout really highlighted the fact that its my chest strength that is holding me back and I dont have any explosion from my chest, Iv also stalled on incline DB Press not for 3 weeks which is fucking gay.

about the OHP, for the next 5 workouts I am doing the pre exhaust trisets, then after that some straight sets but multiple sets with the heaviest weight for that day, I am thinking of doing the same with my benchpress to because it would greatly help my technique.

This is the style of benchpress I want to convert to, 0.49-1.00 in this video: (its an awesome video btw)

 

[JDid23]

just an idea, but since you're just getting back into deadlifting and squatting, i don't think that doing them every 9 days is optimal for you and where you want to be. At that rate, it will take you a hell of a long time to get back to where you started.

 

[ExtraMile]

just an idea, but since you're just getting back into deadlifting and squatting, i don't think that doing them every 9 days is optimal for you and where you want to be. At that rate, it will take you a hell of a long time to get back to where you started.

the thing is for deadlifts especially I am hoping to increase 10lbs every 9 days for a while because of muscle memory, for squats its hard to say because whats holding me back is just getting used to the low bar and sumo stance. But yeah I am considering doing something differant, its just hard because I have gotten so much stronger training like this and the problem with the 5x5 is I want to do more variety of exercises and not just a boring simple program like that...

 

[ExtraMile]

Iv been thinking about it and Im not going to change completely to something like a intermediate 5x5. What would be the point? I would never figure out what the problem had been and using the template Iv done now I had been making the best progress of my life up until the injury. By only doing each lift every 9 days the extra recovery has let me really hammer my body with more assistance exercises, I remember workouts where I did 10 differant exercises in less than 90mins, they were the shit.

I have been thinking what it can be that has caused my benchpress to slow down, and Iv noticed its the power off my chest that is lacking, not my actual lockout, yesterday when I failed it was just as the triceps were about to come into the lift and they couldnt move it probably because it moved so slowly off my chest. I think one of the things is the fact I have changed my dips to staying more upright, this would make sense as I have experienced gains in tricep size and strength lately, and doing that was what let me push through my weighted dip plateau. I dont think thats the only reason but that wont have helped. The thing is I can only really do dips and chins once a week if I want good progress, whenever i have done them more often they have slowed right down. So this is my plan to help my benchpress:

1. Wednesday I have weighted dips, starting on that day I will go back to the chest style dips

2. Drop down to singles instead of triples for the benchpress, this should give me 2 or 3 more workouts of progression in weight and let me hit the 225 goal

3. Start PR'ing again on db presses*

4. Up until then I will be practising the wider grip like in the video I posted.

5. After I have hit 225 I am going to swap to a wider grip, and change my sets and reps scheme slightly to have more volume in there, but start with a deload so I get a few weeks break from the heavy bench weight.

6. With the wider grip I will add in 2-3 sets of CGBP afterwards to that my tri's dont fall behind

these are small changes and hopefully I can find out how I solved the problem for future referances, the main thing I am doing it getting more chest work in there then swapping to a wide grip where I can utilise my chest a bit more, I think maybe one of the reasons I cant power it off my chest is Im using a medium grip so maybe I cant utilise my chest as much as I would like...

*about the db presses, I have two ideas: I will either swap to a flat bench but put a plate under the back of the bench so I only have a very slight incline, which may just help get back into heavier weight and plateau's, or I will just swap to flat db presses, or I will just change my reps on the incline presses to 4-6 instead of 6-9 that I have been doing...

 

[artificialaspirations]

9 days good for deads bro