Sorry. I had kind of a long weekend here. I missed logging Friday’s workout. I’ll catch up here.
Friday Bench Press
Last time I benched, I was playing with a new set-up. I have always had a big strong arch in my back, solid foot placement with steady leg drive and retracted scapula. I typically set myself under the bar so the bar is directly over my diaphragm. I then pull back my feet and set my legs hard underneath me. Finally, I grab the bar and pull myself into the tightest arch I can manage - ending with my weight on my retracted scapula and my face under the bar. This allows for what I’ve always thought was a pretty stable surface from which to press.
I watched a video of a man who set his feet about mid-bench, rolled his hips forward and then basically did a back bend under the bar onto his upper back. His claim was that produced a much tighter surface from which to bench, but required a ton of flexibility.
The good news, as I saw it - flexibility is something I possess. As J.B. says, “flexibility is [my] super-power”. Always has been. I thought I’d give this new setup a try.
It was awful. I’m plenty flexible to do a back-bend under the bar, but just couldn’t get a solid leg drive and the angle of the bar was all wrong. Maybe I’m too flexible. Maybe I just needed to work at it until I found the right angle. I don’t know. I kinda don’t care. If it ain’t broke…etc. Friday I was back to my normal setup.
- 3x Warm Up @ 65#, 95#, 115#
- 8x Bent over Row +
- 8x Power Clean +
- 8x Front Squat +
- 8x Press/Push Press/Push Jerk +
- 8x Back Squat +
- 8x Good Morning
- Bench Press
- 5x Press @ 125#
- 5x Press @ 160#
- 5x Press @ 185#
- 9x Press @ 210#
- Assistance Circuit Round #1
- 10x Incline Press @ 135#
- 5x Squat @ 135#
- 15x (ea. arm) 3-pt Row @ 70# DB
- 5x Squat @ 185#
- Assistance Circuit Round #2
- 15x Incline Press @ 135#
- 20x Squat @ 225#
- 15x (ea. arm) 3-pt Row @ 70# DB
- 15x Squat @ 225#
- Assistance Circuit Round #3
- 12x Incline Press @ 135#
- 12x Squat @ 225#
- 10x (ea. arm) 3-pt Row @ 70# DB
- 10x Squat @ 225#
I was hoping to get 3×15 Squats @ 225# after the first set of 20. That didn’t happen.
Deadlifting Today
- 3x Warm Up @ 65#, 95#, 115#
- 8x Bent over Row +
- 8x Power Clean +
- 8x Front Squat +
- 8x Press/Push Press/Push Jerk +
- 8x Back Squat +
- 8x Good Morning
- Deadlift
- 5x Pull @ 200#
- 5x Pull @ 260#
- 5x Pull @ 305#
- 12x Pull @ 345#
- Assistance Circuit Round #1
- 15x Dips @ BW+35#
- 10x Squat @ 135#
- 15x Face Pulls @ #10 plate
- 10x Squat @ 185#
- 10x Power Curls @ 95#
- Assistance Circuit Round #2
- 15x Dips @ BW+35#
- 10x Squat @ 225#
- 15x Face Pulls @ #10 plate
- 5x Squat @ 275#
- 10x Power Curls @ 95#
- Assistance Circuit Round #3
- 12x Dips @ BW+35#
- 5x Squat @ 275#
- 15x Face Pulls @ #10 plate
- 4x Squat @ 315#
- 10x Power Curls @ 95#
2 Comments
Ah, when last I commented, I mistook your current setup for something less good than it sounds to be. If you’re already pressing strong and safely, maybe it’s best to stick with what works.
Because that’s how you learn. You have to experiment, fool around with your set-up change assistance exercises. See what works for you.
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