My Training Journal

[JDid23]

nice workout bro... kill it on those squats!! cya on em soon

 

[Tblock1]

nice workout bro... kill it on those squats!! cya on em soon

'

LOLOLOLOLOLOLOLOL better get going on that jdid

 

[ExtraMile]

Jdid you will never catch my squat dead or bench I will make sure of it

 

[Tblock1]

Jdid you will never catch my squat dead or bench I will make sure of it

dude he's almost got you on deadlift Better get rolling on that dude

 

[ExtraMile]

dude he's almost got you on deadlift Better get rolling on that dude

It's all under control bro

 

[ExtraMile]

Today - last heavy day before bench comp

Flat BB Bench wore my singlet for this and my newly adjusted setup with feet flat which made it a bit harder
(all reps were paused on the chest)
94 x 5
121 x 5
149 x 3
182 x 1 this will be my max weight lifted in the comp
193 x 1 Paused PR

Low Incline DB Press
72's x 9 PR
-dropset-
55's x 10
-dropset-
39's x 13

-upped incline 1 notch-
66's x 5
66's x 5
66's x 5 PR

Overhead DB Extension - after my comp Im thinking of swapping this to CGBP...
60lb x 8
60lb x 7
45lb x 15

Bent Over BB Row
138 x 12 PR
143 x 10 PR
149 x 8 PR
127 x 12 (underhand) PR

One Arm DB Row (no straps)
82lb DB x 20 PR since injury
88lb DB x 15 PR since injury

Standing Cable Rear Delt Flye - new crossover cable station and I think the weight is off so I dont know if this was a PR or not...
3 sets of 20 reps with 10lbs in each hand

the reason I think the weight if off is because I tryed a set of pushdowns and on the old pulley I was doing like 60x15 and on this new one I managed 130x6 lol so either the old one was way off or the new one is way off

 

[grubd]

Good luck in your competition brother!

 

[ExtraMile]

Good luck in your competition brother!

thanks man, having to pause the reps and keep my feet flat has really hurt my lbs and taken maybe 25lbs from my bench which is very frustrating but I think Im just gonna pause all my benches in training from now on to try and get better at them. My technique really sucks but I dont really have time to practise it and try to alter my style because the comp is in 5 days lol. Im just letting the bar sink into my chest for a second or two then muscling it back up lol. I probably should start dynamic benching soon to help with that...

I bet bringing my grip wider will help two, Im only like an inch one each side away from a CGBP grip, so Im gonna start working on bringing my grip out after the comp

 

[grubd]

yea, that is a bit close for a person of your size. probably will see great improvements when you switch out to incorporate more chest and less tricep.

 

[oso0960]

thanks man, having to pause the reps and keep my feet flat has really hurt my lbs and taken maybe 25lbs from my bench which is very frustrating but I think Im just gonna pause all my benches in training from now on to try and get better at them. My technique really sucks but I dont really have time to practise it and try to alter my style because the comp is in 5 days lol. Im just letting the bar sink into my chest for a second or two then muscling it back up lol. I probably should start dynamic benching soon to help with that...

I bet bringing my grip wider will help two, Im only like an inch one each side away from a CGBP grip, so Im gonna start working on bringing my grip out after the comp

When you're pausing on your chest, always stay tight. A lot of powerlifters still get an incredible stretch reflex even after holding it for 3 seconds. I don't think you should widen your grip too much. Most powerlifters do it because they bench shirted. Raw lifters are USUALLY better when lifting a little more than shoulder width because more often than not the bar gets stuck closer to the chest rather than at lockout. Of course play around with it and see what is best for you. Good luck in the comp EM.