Monday, June 12, 2006

DE Bench

Yesterday, I was teaching my son how to curl and do deadlifts with a straight bar, then the Trap Bar. During the Trap Bar deadlifts, he wondered if one could walk with the bar. I then told him about the Farmer's Walk, and he wanted to give that a go. So I put a dime on each end (74 lbs total) and I walked with him about 100 feet before he had to put down the bar and catch his breath. He said he had no idea it would be that hard, but he liked it. Then he walked back. He then asked if I could do it, so I loaded a 45 on each side (144 lbs) and did the walk without stopping. My grip barely held on, and it felt like a sprint.

Today, my traps and mid-back voiced their displeasure. . . . . very sore. I might have to do these more often, just not the day before bench. I was at the gym I rarely frequent these days, the one on Bremerton base.

Bench Press: 45x10, 65x8, 95x5, 115x4, 135x3x8. Pretty good. Except the bench design made unracking the weight harder and the bench was a tad high so I had less leg drive. I almost feel like I got a calf workout!!!

2-Board Press: 145x3, 175x3, 205x3, 225x3. I forgot my band to hold it with so I borrowed an extra large weight belt to strap it on. I used up the first set of holes and it was so tight I could barely arch or flex my lats.

Hammer Iso Row: 45x8, 55x8, 65x8, 75x6, 85x5.

Hammer Behind-The-Neck Press: 25x8, 35x8, 45x8, 55x8, 65x6

DB Preacher Curls: 15x6, 20x6, 25x6, 30x6. Both curl bars were being used.

External Rotations: 3x8, 5x8, 8x8, 10x8, 12x8, 15x8, 20x3. Immediate goal is 20x8, then 25x8 thereafter.

Tested the floor press at home with the bar only, just to see what press I can compare it to for depth. When my triceps touch the floor, you can slide a 2-board under the bar.

A productive day.

4 comments:

Michael said...

If you face that problem again maybe try putting some 45s under your feet. I did this when I first started lifting b/c the benched at my gym were so high! Workouts are looking good.

Alberto Caraballo said...

I'm slapping myself silly that I didn't think of that:) Thanks.

Now I have a question for you. In powerlifting, one trains with an arch to push more weight, and that helped me bench as much as 240 in that style. Then for a while, I trained legs up pause benches with no arch, both close grip and slightly wider than medium grip. I gained starting strength and speed but lost a bit on the lockout. Now, I'm considering using more flat backed bench movements and even doing those with boards for strength, and saving the arched work for speed days or just before a meet, with the logic that deads and squats will cover my leg drive and arch strength. Am I on the right track, or what would you suggest to bridge the gap? BTW, I do not bench in a shirt.

Thank you. And considering your work with John McDonald, I'm looking forward to the answer.

Lou A. said...

I read that your arch gets better each time you attempt it. Your body will bend a little bit more each time. I believe that if your going to bench with an arch, you should train-every single rep with that arch/form.
I have noticed that my arch is getting better and better. The number one thing that has helped me is that I am now able to control the weight much easier. I used to feel off balance and thought the weight would fall over. Practice make perfect. Just my two cents buddy. Hope you figure it out. Oh, I have never in my entire lift benched with my feet anywhere but on the floor.
Good luck.
Lou

John McDonald said...

Alberto, try using an old knee wrap to secure the board to your torso... that's what I do.