Bench technique at the Compound
Getting tight BEFORE taking the bar out. Breathing into my chest as much as my belly. Meeting the bar on the eccentric.
Monday bench max 5
Worked up to 455, was looking for 5 but 3 was all she wrote today. Spotter helped me on #4.
WATCH: Training Chest at elitefts Compound with Dave Tate
I'm still learning how to train like a bodybuilder in my current cycle. Here's the full workout and everything Dave taught me this week.
The Wisdom of Insecurity Ch. 7
"The more the fly struggles to get out of the honey, the faster he is stuck."
Friday bench
Dave told me my arms are too small for a 540 bench...so he told me how I'm going to bench 600.
Monday bench 11 weeks out
Worked up to 385+170# of tension (555) for a single. Missed 405 after that.
Online coaching and programming
Ladies and gentlemen, can I please have your attention. I've just been handed an urgent and horrifying news story." -Ron Burgundy
Friday speed bench
Week 3 of a 4 week wave. Starting at double red minis and adding a chain every week.
Wednesday squats and pulls 12 weeks out
First time squatting five plates in about 8 weeks. Felt heavy but I'm ahead of schedule and they moved pretty well.
Monday bench against red minis 12 weeks out
405-425 against double red minis for 5 sets of 2-3. A little bit all over the place but I'm trying something 'new.'
Wednesday SQ/DL 12 weeks out
Deep tissue massage, some light volume on squats and deads, and on the right track to getting back to 100%.
Monday floor press (12 weeks out)
I went ham on the volume today because it felt good, and probably because I was inconsistent.
Friday speed bench
Typical speed bench day, light on the assistance work to rest up for the beginning of December meet prep.
Plan moving forward
Looking at the rest of 2015, into 2016, I have a few goals that I have set for myself.
Wednesday rehab week 4
Last day of sled pulls as my main lower movement. That makes me feel warm and fuzzy.
Bodybuilding week 4
Today is my last bodybuilding day. Sunday I can start squatting and deadlifting again, and Monday will be back to conjugate max effort work.
Bodybuilding week 3
*Video- some sh*t talking and then one set of bench, but possibly entertaining to watch
Friday extra bodybuilding day
Reps, pumps, and bathroom pics with a terrible "lat spread" as I've been informed...
Friday speed bench
Typical speed bench today. Switched back to the Swiss press bar and threw in a push up variation against a band.
New meet, new plan
RPS meet in December in Columbus and the Arnold in March about 8 weeks later...after about a month of rehab
Monday bench -doubles at 90%
Well the frustrations set in from my hamstring and a bad bench day. So I threw a shoe...
Friday speed bench
Speed bench 185 plus double red minis plus 3 chains per side and 100 rep sets of whatever I felt like doing.
Wednesday squat rehab 4 weeks out
Worked up to about 90% with reverse light bands in an attempt to feel some heavy weight and keep my hamstring recovery on the right path.
Fat bar floor press 5 weeks out
Floor press up to 445x3 and 475x5 with the slingshot against 60# of chains
Friday speed bench
Typical speed bench training day. Lightening up on the assistance work 5 weeks out.