Tag Archives: bench press

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Video: Cube W1W1 – Bench Press

So it looks like I’ve started the cube a week early.  I’d taken a few days off since my last training session on Friday and thought I’d test my biceps with a press workout and as I had the cube set and ready to go…

I’m moving squats to the Monday, so it does mean I miss the first heavy squat session but I’m sure I’ll survive.

After watching a JTS/Brandon Lilly video on bench press I’ve added some extra band movements at the start of my warmup to get my shoulders going a lot more. I think that a lot of my bicep issues stem from shoulder/chest tightness so I’m hoping this with a whole heap of stretching is going to make a big difference.

Although my shoulders felt tight in the workout, my biceps felt fine throughout and even now as I’m writing this, still no pain.

Bench Press – Warmup
20 x 20kg, 10 x 25kg, 8 x 30kg, 5 x 35kg, 3 x 45kg, 1 x 55kg, 1 x 60kg, 1 x 65kg

Bench Press – Paused
3 sets, 8 x 70kg 154lbs

Close Grip Press – Paused
3 sets, 10 x 65kg 143lbs

Board Press – Paused
3 sets, 5 x 65kg 143lbs

Bench Press – Slingshot
9 x 77kg 170lbs

Straight Arm Pulldown
4 sets, 15reps

Side/Front DB Raise
3 sets, 10reps

Face Pull
3 sets, 15reps

Incline DB Press
3 sets, 15reps

Plank on stability ball
4 sets, failure

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Video: D3,4,5W1 Candito 6 Week Strength w/ Commentary

This is a 3 days worth of training rolled into one. Thursday, Friday and Saturday.

Thursday was a repeat of Tuesday with a slight change to the accessories.

I’ve switched back to rowing from the floor and seated barbell overhead press

Optional exercises are incline dumbbell press and dumbbell floor press.

Friday felt like a really tough session again, squats should feel a lot easier than they did. My lower back was feeling super pumped which I haven’t suffered from for ages.

Switched over to sumo deadlift and I’m going to stick to them now and see if I can get my technique dialled in. I’ve got some ideas of what I need to do so hopefully that will improve quickly. I did every pull as a single, and will continue like this in the future.

Finished Friday with some snatch grip pulls and leg press with a pause at the bottom.

Saturday only had one bench press work set which was for max reps, hit 11 and a bit which I think I’m happy with!

A pretty good weeks training I think. Don’t feel as strong as I’d like but hopefully I’ll find my groove again soon.

Thursday

Bench Press – warm up
10 x 20kg, 5 x 32.5kg, 3 x 37.5kg, 1 x 40kg, 1 x 45kg, 1 x 47.5kg
Bench Press
10 x 51kg 112lbs
10 x 69kg
8 x 76.5kg
6 x 79kg
Seated Barbell OHP
12 x 40kg, 12 x 40kg, 10 x 40kg, 8 x 40kg
Barbell Row – from floor
10 x 90kg, 10 x 90kg, 8 x 90kg, 6 x 90kg
V Bar Lat Pulldown
12 x 70kg, 12 x 70kg, 10 x 70kg, 8 x 70kg
Incline DB Press
10 x 24kg, 10 x 24kg, 10 x 24kg
DB Floor Press
10 x 24kg, 10 x 24kg, 10 x 24kg

Friday

Squat – warm up
8 x 20kg, 3 x 65kg, 3 x 75kg, 1 x 90kg 1 x 95kg 1 x 115kg

Squat
8 x 135kg 297lbs
8 x 135kg 297lbs

Sumo Deadlift – warm up
1 x 70kg, 1 x 100kg, 1 x 120kg

Sumo Deadlift
6 x 140kg 308lbs
8 x 140kg 308lbs

Snatch Grip Block Deadlift
10 x 100kg
10 x 100kg

Leg Press – paused at bottom
12 x 160kg
12 x 160kg
12 x 160kg

Saturday

Bench Press – warm up
10 x 20kg, 5 x 35kg, 3 x 40kg, 1 x 50kg, 1 x 60kg, 1 x 70kg

Bench Press
11 x 81.5kg (AMRAP) 180lbs

Barbell Row – from floor
12 x 90kg
10 x 90kg
8 x 90kg
6 x 90kg

Push Press
10 x 50kg
10 x 50kg
10 x 50kg

V Bar Lat Pulldown
12 x 70kg
12 x 70kg
10 x 70kg
8 x 70kg

Incline DB Press
3 sets, 10 x 24kg

DB Floor Press
3 sets 10 x 24kg

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Video: 256 Days Out D2W1 Candito 6 Week Strength w/ Commentary

Bench Press – warm up
10 x 20kg, 5 x 32.5kg, 3 x 37.5kg, 1 x 40kg, 1 x 45kg, 1 x 47.5kg
Bench Press
10 x 51kg 112lbs
10 x 69kg
8 x 76.5kg
6 x 79kg
Barbell Row
10 x 100kg, 10 x 100kg, 8 x 100kg, 6 x 100kg
Seated Dumbbell OHP
12 x 18kg, 12 x 18kg, 10 x 18kg, 8 x 18kg
V Bar Lat Pulldown
12/12/10/8
Incline DB Press
10 x 20kg, 10 x 20kg, 10 x 20kg


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Video: Boom(fizzle). Explosive(ish) Bench Press

Firstly, excuse the slightly poor quality at the beginning – the bench is in a bit of a dark corner.

I’m pleased with today, form felt solid, bar speed was reasonable, setup felt consistent, sweated buckets and got a kick ass pump.  What more could anyone ask for?

After seeing half kneeling overhead presses yesterday (thank you JTS), I decided to throw them in today.  Overhead press has always been an issue for me, I just can’t get the weight overhead without my back doing all kinds of weird things.  Half kneeling seems to sort a lot of that out.

The 50’s are feeling almost light for DB rows now, will probably work up to sets of 15 then switch to Meadows row.

I’d planned to finish off with some machine presses, but instead finished with V Bar 1/2 rep pulldowns.  Did these last week as my bicep feels good (and actually no niggles throughout the workout) when doing them and I still get a good lat contraction.  There is a back picture at the end of the video just to show whatever I’m doing isn’t working too badly :D

Bench Press – Warm Up
20 x 20kg, 8 x 30kg, 5 x 35kg, 3 x 45kg, 1 x 55kg, 1 x 60kg

Bench Press – Paused
5 sets, 2 x 70kg 154lbs (60secs rest between sets)

Bench Press – Touch and Go
5 x 75kg 165lbs
5 x 80kg 176lbs

Close Grip Press
3 sets, 65kg 143lbs

Bench Press + Slingshot
6 x 85kg 187lbs

Bench Press
AMRAP x 60kg 132lbs

Half Kneeling OHP
3 sets, AMRAP x 40kg

Dumbbell Row
3 sets, 10 x 50kg

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Video: I have pressing matters to deal with Powerlifting Bench Press Cube Method

So I spent most of Tuesday watching bench press (and deadlift) videos via the PowerliftingToWin YouTube channel and from this I had a lot of little tweaks to test out.

I’d already decided to cut the 1RM I was working all of my bench numbers of off, with the intention of building some confidence and momentum with my bench press.

I filmed every set (including warm ups) from the side to try and get a better idea of where the bar is in relation to my shoulders and angle my forearm sits at (there is lots of talk of lever arms on PTW’s videos).  Filming the warm ups definitely paid off as I could see straight off that I was starting with the bar way past my shoulders…

Grip width I stuck with little finger on the power ring and I think this will be where it stays.  But I’m sure I’ve said that before!

I appear to now be dumbbell rowing the heaviest dumbbells in the gym, might bump the reps up before swapping over to something like meadows rows to allow the weight to go up.

Finished today with my old friend the V Bar pulldown.  Since my bicep tendinitis flared up I’ve stayed away (because it aggravates it), first few reps today was no different but I found that less ROM still allowed me to squeeze my back but keep the pain away.  I’m sure the form n4zi’s will be having kittens over it but I’m pretty sure I get a fair amount of full ROM lat work as it is…

Warm Up
20 x 20kg, 8 x 30kg, 5 x 35kg, 3 x 55kg, 1 x 75kg, 1 x 80kg

Bench Press – Paused
2 x 92.5kg (204lbs)
1 x 95kg (209lbs)
1 x 100kg (220lbs)

Overhead Press
2 sets, AMRAP x 40kg

DB Row
2 sets, 8 x 50kg

V Bar Lat Pulldown
2 sets, AMRAP x 85kg

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