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benchmonster
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Sunday at the Dungeon is Max Effort bench, and today went especially well, and I tried out a new exercise that will stay in my regimen for the future, so I thought I would share witht the group.
Finally talked Mrs. Benchmonster into just working out with me rather than lifting at different times, so there is a small victory right there. Mrs. Benchmonster is not a competitve powerlifter, but wants to be strong and get in shape so I figured a powerlifting regimen will work just fine for her. In her first attempt ever at rack lockouts, she got 185, and barely missed 205. Not a bad first day, I thought, for someone who has been having kids for the last 3 years rather than training weights.
I went up with the Mrs. until she dropped out and continued doing rack lockouts with 225, 315, 405, 475, 545, and finally 595, which was a new P.R. on an exercise I have not done in months. I was very pleased, as in the past, it has taken me 2 sessions of rack lockouts to beat my existing P.R.
Then on to the new exercise I picked up from the bench secrets video. I set up a ring pushups, by using the small chains from my chain setup, and looped the chains through some hanging ab straps, and used the straps as rings (handles) The "rings" were about a foot and a half off the ground, and I proceeded to do 4 sets of 10 pushups with my hands in the rings. The first 10 I did with my feet on the ground, and then switched to putting my feet on a bench, which added tremendously to the difficulty. I cannot imagine something that will hit the shoulder stabilizers more than this exercise.
Mrs. Benchmonster, not surprisingly was unable to do ring pushups and opted out until we did barbell triceps extensions. After that it was pulldowns for a few sets, then shoulders/rotators with bands, and off to puke.
I cannot tell you how difficult the pushups in the rings are. My shoulders are trashed. but in a good way, no hint of injury, just a feeling that every muscle fiber has been thoroghly taxed. Triceps are shot too. My arms hurt so bad, I am afraid to drive. God I love Sundays.
B.
Finally talked Mrs. Benchmonster into just working out with me rather than lifting at different times, so there is a small victory right there. Mrs. Benchmonster is not a competitve powerlifter, but wants to be strong and get in shape so I figured a powerlifting regimen will work just fine for her. In her first attempt ever at rack lockouts, she got 185, and barely missed 205. Not a bad first day, I thought, for someone who has been having kids for the last 3 years rather than training weights.
I went up with the Mrs. until she dropped out and continued doing rack lockouts with 225, 315, 405, 475, 545, and finally 595, which was a new P.R. on an exercise I have not done in months. I was very pleased, as in the past, it has taken me 2 sessions of rack lockouts to beat my existing P.R.
Then on to the new exercise I picked up from the bench secrets video. I set up a ring pushups, by using the small chains from my chain setup, and looped the chains through some hanging ab straps, and used the straps as rings (handles) The "rings" were about a foot and a half off the ground, and I proceeded to do 4 sets of 10 pushups with my hands in the rings. The first 10 I did with my feet on the ground, and then switched to putting my feet on a bench, which added tremendously to the difficulty. I cannot imagine something that will hit the shoulder stabilizers more than this exercise.
Mrs. Benchmonster, not surprisingly was unable to do ring pushups and opted out until we did barbell triceps extensions. After that it was pulldowns for a few sets, then shoulders/rotators with bands, and off to puke.
I cannot tell you how difficult the pushups in the rings are. My shoulders are trashed. but in a good way, no hint of injury, just a feeling that every muscle fiber has been thoroghly taxed. Triceps are shot too. My arms hurt so bad, I am afraid to drive. God I love Sundays.
B.
