Powerlifters??????

[TheProject]

Just letting you guys know that your generous advice and videos are not in vain...

I did ME bench day today. And I LIKED it!

It's nice to know our work is appreciated.

What'd you do for ME bench?

 

[makedah]

I did regular barbell bench presses. I should ask now if there is a way to do board presses without an assistant to balance the boards on my torso.

Here's what I did. Don't laugh at my numbers, I'm just starting!!! The weights for less than 45# were done with smaller, pre-weighted bars.

warm up 2 x 5 20#
1 x 3 30#
1 x 3 40#
1 x 3 45#
1 x 3 50#
1 x 1 55#
1 x 1 60#
1 x 1 65#
failed on 70#

and then: 5x5 for tricep kickbacks, lat pulldowns and db presses for shoulders

20 min elliptical machine

---

It was a big breakthrough for me mentally - I wrestle with fear of failure (all the time, not just gym-wise), so I wouldn't attempt heavier weights for fear that I couldn't make the lift. Today, going up and up for the 1 rep sets was a big boost for me. And failing on 70# made me face my fear, and showed me what to look for in terms of the last rep I can do safely on the bench press.

 

[Hannibal]

I should ask now if there is a way to do board presses without an assistant to balance the boards on my torso.

There is no real easy way to do board presses without help. However, if you MUST...the best way is with two t-shirts. Put on two t-shirts, and then place the boards in between the shirts to hold it in place.

Best idea is to find someone to help you...

 

[TheProject]

I did regular barbell bench presses. I should ask now if there is a way to do board presses without an assistant to balance the boards on my torso.

Here's what I did. Don't laugh at my numbers, I'm just starting!!! The weights for less than 45# were done with smaller, pre-weighted bars.

warm up 2 x 5 20#
1 x 3 30#
1 x 3 40#
1 x 3 45#
1 x 3 50#
1 x 1 55#
1 x 1 60#
1 x 1 65#
failed on 70#

and then: 5x5 for tricep kickbacks, lat pulldowns and db presses for shoulders

20 min elliptical machine

---

It was a big breakthrough for me mentally - I wrestle with fear of failure (all the time, not just gym-wise), so I wouldn't attempt heavier weights for fear that I couldn't make the lift. Today, going up and up for the 1 rep sets was a big boost for me. And failing on 70# made me face my fear, and showed me what to look for in terms of the last rep I can do safely on the bench press.

Hey, no one here's gonna laugh at your numbers. I started benching with the bar.

On your accessory work: I gather that's 5 sets of 5 reps? Can I ask why 5 reps?

The one rep max stuff is a lot of fun. It's one of my favorite things about powerlifting.

Do you have a spotter around, just in case?

 

[makedah]

I saw 5x5 somewhere (3 working sets) and I've just been using it. What do you think? I'm open to suggestions.

No, I don't have a spotter. But since I'm at the gym, I suppose I could ask nicely...

Thanks for the boards tip, Hannibal.

 

[TheProject]

I saw 5x5 somewhere (3 working sets) and I've just been using it. What do you think? I'm open to suggestions.

Well, we usually do 4 sets of 10-15 reps. You'll see in Dave's article that I posted above a variety... 4 sets of 10, 4 sets of 8, etc. Undoubtedly someone's got a better explanation of the theory behind that.

 

[makedah]

D'oh! I even printed that article and it's sitting right in front of me. Thanks for the tip.

 

[circusgirl]

just like to say this thread is GREAT!

 

[Temple]

So, what did you do yesterday?????
I am still downloading the sled pulling stuff...gotta get a faster modem. My husband will be posting soon, got him registered last night so he and Hannibal can work out equipment and such...

 

[Temple]

LOL I figured it involved dragging the sled but what should WE do on day 2....do we do ALL of that...I need to finish downloading and watch them so I know what ALL of that is and then ask questions, huh????