Wednesday 7 April
Bench Press Day
This was an abysmal day. I’m toying with a new set-up for the bench. I have been watching a few videos lately on the set up for a good powerlifting bench press, and I used Wednesday to try out some of the new ideas. It didn’t work out so well.
- 3x Warm Up @ 65#, 95#, 115#
- 8x Bent Over Row +
- 8x Power Clean +
- 8x Front Squat +
- 8x Push Jerk +
- 8x Back Squat
- Bench Press
- 5x Press @ 120#
- 5x Press @ 180#
- 3x Press @ 205#
- 2x Press @ 230#
I had WAY more than 2x in my arms and chest, but the new set-up left me uncomfortable and not particularly stable. The balance of the bar wasn’t what I was used to. It came down to my torso much lower than my normal set up. Awkward. I need to decide if I’m going to work on the new set up (tighter, better, in theory) or stick with what I have (if it ain’t broke…).
- Assistance Work
- 8x Floor Press @ 185#
- 15x Zercher Squat @ 185#
- 10x Weighted Sit Ups (lvl#2 incline) @ 10# (held behind head)
- 7x Floor Press @ 185#
- 12x Zercher Squat @ 185#
- 7x Weighted Sit Ups (lvl#2 incline) @ 10# (held behind head)
- 6x Floor Press @ 185#
- 10x Zercher Squat @ 185#
- 3x Weighted Sit Ups (lvl#2 incline) @ 10# (held behind head)
Friday 9 April
- 3x Warm Up @ 65#, 95#, 115#
- 8x Bent Over Row +
- 8x Power Clean +
- 8x Front Squat +
- 8x Push Jerk +
- 8x Back Squat
- Deadlift
- 5x Pull @ 195#
- 5x Pull @ 295#
- 3x Pull @ 335#
- 8x Pull @ 375# !!
- Assistance Work & High Rep Squats
- 15x Incline Press @ 125#
- 5x Squat @ 135#
- 15x (ea. arm) 3-pt Row @ 55# DB
- 5x Squat @ 185#
- 15x Incline Press @ 125#
- 20x Squat @ 225#
- 15x (ea. arm) 3-pt Row @ 55# DB
- 20x Squat @ 225#
- 15x Incline Press @ 125#
- 15x Squat @ 225#
- 15x (ea. arm) 3-pt Row @ 55# DB
- 10x Squat @ 225#
Next week is a deload week. I’m going to go with a warm up and light 5×5 with about 4 exercises per day. Week after that, it’s back on the 5-3-1 with some more high rep squats. My end goal is 4 sets of 20x @ 225#. Also, I’ve been thinking a lot about some weaknesses and realized my pulling isn’t really where it should be. I’m going to increase my dumbbell rows pretty significantly, add face pulls and (~gasp~) add some dedicated bicep work in some barbell curls.
2 Comments
Chris,
I made the switch to a PL bench setup on a recommendation from J. Brooks about a year and a half ago to help with some elbow problems that I’d been having for several years that left me not benching at all.
It does feel a little strange at first, but I think it was well worth it in terms of long term joint health. That and I really fee like once you get used to the setup, you are stronger in that tight position.
Probably what felt weirdest was to me was that elbows tucked seems to necessitate a bit closer grip and more tricep involvement. Or at least tucking your elbows makes it feel like a close grip bench press.
In any event, I’ve been bench pressing with this setup steadily since starting with 5/3/1 in maybe September of 2009. I have to say that I’m a fan and that had good luck with both my shoulders and elbows since making the switch.
I also meant to say you might have some luck if you start from scratch on 5/3/1 with lighter weights and the new setup and then build into the heavy stuff. I think when I started with the PL setup, my heavy sets were in the 165 range and I was able to spend some weeks getting the hang of it. Now I can keep solid form with a more substantial amount of weight on the bar.
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