Friday, October 14, 2005

Wk4: DE Bench - Sort Of . . . .

Last Night, I did band chinups with my son again: 2 sets of 4, 3 sets of 3.

Flat Bench Press w/Light Bands: 50x6, 70x4, 85x3, 105x3, 115x3x8. First 6 sets were pretty quick. Last two sets were quick but I had to watch my tightness. Then, I started to do singles: 135x1, 155x1 (blast), 175x1 (steady quick), 185x0 (couldn't budge at the bottom). Then, I took the bands off and widened my grip (instead of pinkies on the rings, I moved over one finger): 185x1 (blast), 205x1 (steady quick). I then loaded the bar to 225, got one of my gym buddies to spot, and gave it a go. He said I took the bar down under control, touched the chest, popped it an inch where it got stuck, he touched it a tad, then it blasted up. So, I was either tapped out, or it was the grip change, or my sticking point has moved lower. Hmmmmm. . . . .

90 degree External Rotations: 8x10, 12x10, 15x8x3. These were supersetted with band pull aparts (5 sets of 3), and shoulder stretches.

Nautilus Pullovers: 105x6, 125x1, 115x6, 130x1, 85x15.

Nautilus Laterals: 105x6, 125x1, 115x6, 130x1, 85x15. These left my shoulders with a crazy pump. It's probably the reason, too, why my shoulders feel pretty good right now.

3 comments:

Alberto said...

Funny, Stinn even mentioned that some more chest involvement might by me more pop out of the bottom. I'm taking the hint and switching to the wider grip, and let the dips and close grip benches take care of the rest.

Christian D. said...

Wider is better? Hummm. I've been benching with my ring fingers on the rings. I might have to play around with this to see how it feels.

Alberto said...

225 was easier with my usual grip (pinky on the rings) but harder wide . . . my triceps did not have as much of an advantage at the bottom. Thus the switch: I want more power off the chest.