So my bench has improved about 40 pounds in the last 13 months without increasing bodyweight. There are a few things that I think largely contributed to improving my raw bench, and I thought it would be worth capturing them for potential benefit later on.
1. Technique. I keep my back and arch tighter. I am able to use leg drive more productively by trying to drive myself along the bench (Jennifer Thompson tip in this video: http://www.youtube.com/watch?v=34XRmd3a8_0). The eccentric is now quicker and tighter so I am wasting less energy then I did before with an excessively slow lowering phase.
2. Paused Incline Barbell Bench Press. I am awful at these, and have avoided them at times for that reason. Working on improving my strength on 5's and 3's on this exercise has made a big difference in my bench.
3. Getting better at straining. Doing "heavy" sets of 3's, 4's, 5's, and even higher reps on the most recent linear periodization program I did has made a big difference. Being able to finish a hard rep when fatigued seems to carry over to maxing better than doing a lot of singles in the 90-95% range.
4. Doing a slight off-load every few weeks, not a deload. On the linear periodization program on week 4, and week 8 I took an easier week. Instead of doing 3 or 4 work sets on each of my main exercises, I would only do 1 work set. So I was off-loading my dropping intensity a little, but reducing volume a lot. As an example, in week 3 on bench I did 3x10x195. I then did 8x175 in week 4. Reasonably easy but it kept things firing.
5. Improving Shoulder Health. I have been really focusing on doing "wall" slides on the floor, and it has been making my shoulder feel a lot better.
6. Hammering the Upper Back. Weighted pull-ups and scapular exercises have helped a lot.
7. Pausing Everything.
8. Approaching the Bench Aggressively. Knowing that I have to get dramatically stronger on the bench if I am going to reach my powerlifting goals.
9. I am now setting the J-hooks at the proper height so I can barely clear the hooks and be at full tricep extension. I used to set them too damn low.
10. In my first year of lifting I would max out all the damn time and it is little wonder why I had gotten stuck on the bench. But in the last two years since I injured my shoulder 9/9/09 while maxing out without a spotter, I have maxed 3 times, hitting 275 in October 2010, 285 in April 2011, and 305 September 2011. Patience has made a world of difference.
11. Regression to the Mean.
Some things I think will be important to getting to 335+.
1. Improve shoulder health and function (especially the left shoulder).
2. Improving my strength with a wider than POR grip. Maybe doing max legal wide grip bench or even illegal wides as an accessory exercise for 5-8 reps.
3. Increasing my arch by practicing arching over things during my bench warm-up.
4. Continuing to hammer the incline barbell bench press.
5. Doing work in the 5-8 rep range, followed by work in the 2-3 rep range. Don't need a lot of singles.
6. Spreading out my pressing over several days allows me to get in good quality work without recovering a lot of recovery time. Frequency is better.
7. Exercises that probably will have limited utility: CG Bench, Reverse Band Bench, Board Presses. It's not that my triceps are fantastic, I just don't think these exercises are the answer for me.
Wednesday, September 28, 2011
Week 15 of 32
Day 1 (Wednesday, 9/28/11)
Raw Bench Test
1x225
1x245
1x265
1x285
1x295
1x300
1x305 (20 pound PR)
Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x435
NG Pullups
5x3
Ab Wheel
5x8
Band Scapular Retraction
5x12xmm
Comments: Originally I was planning on using this day as a deload. I then considered trying the Titan Ram, and finally I decided I feel fresh, my shoulder is feeling good, this is a perfect day to test my max before I start hammering the shirt work. When I was warming up I knew this was a good day to test, and the linear progression program ended up yielding a 20 pound PR, hell yes!!! I'm pretty sure that focusing a lot of attention on my awful incline barbell press has made a big difference as well. I believe this marks a 40 pound improvement in bench in 13 months without gaining any weight. If I can get to 335 before moving up to the 220 pound class I would be very pleased. As for deadlift, on my set with 135 my upper back erectors hurt so I knew this was going to need to be a light day. Next week I should be ready to start pushing it again. I knew moving my suit squat up this quickly was going to really work the shit out of my erectors. I have 16.5 weeks until the meet, I have plenty of time to sort it all out.
Day 2 (Friday, 9/30/11)
Rack Pulls w/fat gripz
3x135
3x165
3x185
1x205
1x215
0x225
2x1x225
Pull-throughs
10x150
10x190
3x10x225
DB Bench
10x40
10x50
3x10x60
Band Scapular Depression
3x10xlight
Band Face Pulls
3x10xlight
Comments: Damn, erectors still smoked, this was just an easy session to hopefully recover enough to squat on Sunday. I walked out 225 just to see how likely it would be that I would be able to squat on Sunday and it hurt quite a bit.
Equipped Bench (44 Katana)
2x235
1x265
*add 3 board and shirt
3x295
3x315
3x335
3x355 (hard)
*2 board
1x355
*1 board
1x355
Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
3x355
3x385
Pallof Press
5x5x70
Comments: I considered taking it easy on bench today, but I felt pretty recovered from Wednesday's test session. Things went really well, especially for my first session in a shirt for about 3 months. I'm pulling the shirt down now so it is tight over the touch point, this will be very beneficial in the long run. I have to also work hard on controlling the descent and flaring at the right time. Thankfully, I'll have something like 12 more weeks in the shirt before the meet.
If my massage therapist hadn't spent 30 minutes on my erectors yesterday I don't think squatting would have been possible. After 3x275 I thought it was time to cut it for the day, but 315 felt a bit better, and at that point working up to a reasonable triple became possible. I was happy for 3x385 for today and it felt that the form was solid and I wasn't favoring my right hip so this seemed like a good decision. I'm hoping I can get the erectors where they need to be so I can suit squat as planned next Sunday.
I just realized, this is a record breaking week. I've never ONLY taped bench in a given week.
Raw Bench Max Test
http://www.youtube.com/watch?v=JrriJNrZySM
Shirt Bench to 1 board
http://www.youtube.com/watch?v=gd2fsOt6yI4
Raw Bench Test
1x225
1x245
1x265
1x285
1x295
1x300
1x305 (20 pound PR)
Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x435
NG Pullups
5x3
Ab Wheel
5x8
Band Scapular Retraction
5x12xmm
Comments: Originally I was planning on using this day as a deload. I then considered trying the Titan Ram, and finally I decided I feel fresh, my shoulder is feeling good, this is a perfect day to test my max before I start hammering the shirt work. When I was warming up I knew this was a good day to test, and the linear progression program ended up yielding a 20 pound PR, hell yes!!! I'm pretty sure that focusing a lot of attention on my awful incline barbell press has made a big difference as well. I believe this marks a 40 pound improvement in bench in 13 months without gaining any weight. If I can get to 335 before moving up to the 220 pound class I would be very pleased. As for deadlift, on my set with 135 my upper back erectors hurt so I knew this was going to need to be a light day. Next week I should be ready to start pushing it again. I knew moving my suit squat up this quickly was going to really work the shit out of my erectors. I have 16.5 weeks until the meet, I have plenty of time to sort it all out.
Day 2 (Friday, 9/30/11)
Rack Pulls w/fat gripz
3x135
3x165
3x185
1x205
1x215
0x225
2x1x225
Pull-throughs
10x150
10x190
3x10x225
DB Bench
10x40
10x50
3x10x60
Band Scapular Depression
3x10xlight
Band Face Pulls
3x10xlight
Comments: Damn, erectors still smoked, this was just an easy session to hopefully recover enough to squat on Sunday. I walked out 225 just to see how likely it would be that I would be able to squat on Sunday and it hurt quite a bit.
Equipped Bench (44 Katana)
2x235
1x265
*add 3 board and shirt
3x295
3x315
3x335
3x355 (hard)
*2 board
1x355
*1 board
1x355
Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
3x355
3x385
Pallof Press
5x5x70
Comments: I considered taking it easy on bench today, but I felt pretty recovered from Wednesday's test session. Things went really well, especially for my first session in a shirt for about 3 months. I'm pulling the shirt down now so it is tight over the touch point, this will be very beneficial in the long run. I have to also work hard on controlling the descent and flaring at the right time. Thankfully, I'll have something like 12 more weeks in the shirt before the meet.
If my massage therapist hadn't spent 30 minutes on my erectors yesterday I don't think squatting would have been possible. After 3x275 I thought it was time to cut it for the day, but 315 felt a bit better, and at that point working up to a reasonable triple became possible. I was happy for 3x385 for today and it felt that the form was solid and I wasn't favoring my right hip so this seemed like a good decision. I'm hoping I can get the erectors where they need to be so I can suit squat as planned next Sunday.
I just realized, this is a record breaking week. I've never ONLY taped bench in a given week.
Raw Bench Max Test
http://www.youtube.com/watch?v=JrriJNrZySM
Shirt Bench to 1 board
http://www.youtube.com/watch?v=gd2fsOt6yI4
Sunday, September 25, 2011
Week 14 of 32
Day 1 (Wednesday, 9/21/11)
Bench
1x225
1x245
1x255
hold 1x285
3x265 (+10lb PR)
2x275 (PR)
Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x435
3x3x455
NG Pullups
5x3
Ab Wheel
4x8
Band Scapular Retractions
5x12xmm
Comments: The linear periodization bench program has paid off. A solid triple 10 pounds heavier than I started the 11 week cycle, excellent! Deadlift felt good, I was glad my erectors recovered enough from suit squatting 3 days prior that I could get some decent pulling in.
Day 2 (Friday, 9/23/11)
Rack Pulls (double overhand)
5x185
5x225
5x255
5x275
3x295
1x305
3x315
1x335
Pushups w/handles
3x10
Pull-throughs
10x150
10x190
5x10x225
Dragon flags
4x4
Band Face Pulls
4x12xlight
Comments: I think my grip is improving. It should make a big difference come meet day.
Day 3 (Sunday, 9/25/11)
Incline Bench
1x185
1x195
2x205 (PR)
Equipped Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
3x315
1x345
3x375
*40 SC straps up
2x415
2x455
*add wraps
3x495
2x525
1x555
Pallof Press
4x5x70
Single-leg RDL
5x35
5x55
3x5x65
Comments: Was hoping to finish this bench cycle with a 15 pound PR on incline, but when the 2nd rep at 205 was really hard I didn't take a chance on missing the 3rd rep. My left shoulder has felt a bit inflamed so it made sense to be a touch conservative.
The 375 raw squat triple was good, although I think the depth was too low. I had planned on squatting in my loose suit (42 SC) but the straps were way the hell too loose. I think losing a couple inches off my waist has probably made a difference. Overall the form on the squats was pretty reasonable, especially considering it has been quite awhile since I have squatted in a suit this tight. I have 18 weeks to get back to 650+.
Bench and Deadlift
http://www.youtube.com/watch?v=XrLmsr6J5I4
Raw and Equipped Squat
http://www.youtube.com/watch?v=yW7lFCxIA2Q
Bench
1x225
1x245
1x255
hold 1x285
3x265 (+10lb PR)
2x275 (PR)
Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x435
3x3x455
NG Pullups
5x3
Ab Wheel
4x8
Band Scapular Retractions
5x12xmm
Comments: The linear periodization bench program has paid off. A solid triple 10 pounds heavier than I started the 11 week cycle, excellent! Deadlift felt good, I was glad my erectors recovered enough from suit squatting 3 days prior that I could get some decent pulling in.
Day 2 (Friday, 9/23/11)
Rack Pulls (double overhand)
5x185
5x225
5x255
5x275
3x295
1x305
3x315
1x335
Pushups w/handles
3x10
Pull-throughs
10x150
10x190
5x10x225
Dragon flags
4x4
Band Face Pulls
4x12xlight
Comments: I think my grip is improving. It should make a big difference come meet day.
Day 3 (Sunday, 9/25/11)
Incline Bench
1x185
1x195
2x205 (PR)
Equipped Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
3x315
1x345
3x375
*40 SC straps up
2x415
2x455
*add wraps
3x495
2x525
1x555
Pallof Press
4x5x70
Single-leg RDL
5x35
5x55
3x5x65
Comments: Was hoping to finish this bench cycle with a 15 pound PR on incline, but when the 2nd rep at 205 was really hard I didn't take a chance on missing the 3rd rep. My left shoulder has felt a bit inflamed so it made sense to be a touch conservative.
The 375 raw squat triple was good, although I think the depth was too low. I had planned on squatting in my loose suit (42 SC) but the straps were way the hell too loose. I think losing a couple inches off my waist has probably made a difference. Overall the form on the squats was pretty reasonable, especially considering it has been quite awhile since I have squatted in a suit this tight. I have 18 weeks to get back to 650+.
Bench and Deadlift
http://www.youtube.com/watch?v=XrLmsr6J5I4
Raw and Equipped Squat
http://www.youtube.com/watch?v=yW7lFCxIA2Q
Sunday, September 18, 2011
Week 13 of 32
Day 1 (Wednesday, 9/14/11)
Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x425
Bench
3x215
3x235
3x245
3x255 (ties PR)
NG Pullups
5x3
Seated Cable Rows
4x6x170
Dragon Flags
3x4
Band Scapular Retraction
5x12xmm
Comments: Little bit of a deload on deadlift. Erectors were still pretty smoked from squatting and I want to build my way back up. It appears my linear periodization program has built some strength on bench because my 3 rep max wasn't too much of a grind even though the groove didn't feel right on. I'll try for a 10 pound 3RM PR next week.
Day 2 (Friday, 9/16/11)
Incline Bench
3x155
3x175
3x185
3x195 (PR)
Rack Pulls w/fat gripz
3x135
3x165
3x185
3x205
3x1x225
Pull-throughs
10x150
10x190
5x10x225
Kroc Row w/fat gripz
5x60
5x70
5x80
4x85
5x85
Comments: Erectors are still a little smoked so I took it a little bit easy on them. Also, my left psoas has been bothering me and when my physical therapist had me do a Thomas test for my right hip, I winced when I was bringing my left hip up to my chest. The PT thinks it is a strain, which I think makes sense. I've probably had it for awhile now. So I'll be a bit more gentle with the stretching, and in addition to physical therapy I will do a little massage work on it myself.
Day 3 (Sunday, 9/18/11)
MG Bench
1x225
1x245
1x255
Equipped Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
3x365
*add 42 SC suit bottoms
3x385
3x405
*add knee wraps
3x425
3x455
1x475
NG Pullups
3x6
Pallof Press
4x5x70
Single-leg RDL
5x35
5x55
4x5x75
Ab Wheel
4x8
Comments: Pretty decent session. It's been about 5 months since I've squatted in a suit without a box. So I was happy to get a few sets in and get some good practice. Low back is feeling strong and stable.
I've been playing with a new way of deloading; ramp up to a single set that is a little difficult. I don't care for the idea of doing something like 3x5@60% or what I had planned today for bench, 3x2@70%. Ramping to a fairly easy single at 90% will hopefully mean that I'll have kept the groove a bit better going into my 3 rep max test on Wednesday. Time will tell.
Squat
http://www.youtube.com/watch?v=C3V9z1cPh_4
Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x425
Bench
3x215
3x235
3x245
3x255 (ties PR)
NG Pullups
5x3
Seated Cable Rows
4x6x170
Dragon Flags
3x4
Band Scapular Retraction
5x12xmm
Comments: Little bit of a deload on deadlift. Erectors were still pretty smoked from squatting and I want to build my way back up. It appears my linear periodization program has built some strength on bench because my 3 rep max wasn't too much of a grind even though the groove didn't feel right on. I'll try for a 10 pound 3RM PR next week.
Day 2 (Friday, 9/16/11)
Incline Bench
3x155
3x175
3x185
3x195 (PR)
Rack Pulls w/fat gripz
3x135
3x165
3x185
3x205
3x1x225
Pull-throughs
10x150
10x190
5x10x225
Kroc Row w/fat gripz
5x60
5x70
5x80
4x85
5x85
Comments: Erectors are still a little smoked so I took it a little bit easy on them. Also, my left psoas has been bothering me and when my physical therapist had me do a Thomas test for my right hip, I winced when I was bringing my left hip up to my chest. The PT thinks it is a strain, which I think makes sense. I've probably had it for awhile now. So I'll be a bit more gentle with the stretching, and in addition to physical therapy I will do a little massage work on it myself.
Day 3 (Sunday, 9/18/11)
MG Bench
1x225
1x245
1x255
Equipped Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
3x365
*add 42 SC suit bottoms
3x385
3x405
*add knee wraps
3x425
3x455
1x475
NG Pullups
3x6
Pallof Press
4x5x70
Single-leg RDL
5x35
5x55
4x5x75
Ab Wheel
4x8
Comments: Pretty decent session. It's been about 5 months since I've squatted in a suit without a box. So I was happy to get a few sets in and get some good practice. Low back is feeling strong and stable.
I've been playing with a new way of deloading; ramp up to a single set that is a little difficult. I don't care for the idea of doing something like 3x5@60% or what I had planned today for bench, 3x2@70%. Ramping to a fairly easy single at 90% will hopefully mean that I'll have kept the groove a bit better going into my 3 rep max test on Wednesday. Time will tell.
Squat
http://www.youtube.com/watch?v=C3V9z1cPh_4
Sunday, September 11, 2011
Week 12 of 32
Day 1 (Wednesday, 9/7/11)
Bench
2x4x245 (PR)
Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
1x435
5x465 (PR)
NG Pullups
5x3
Seated Cable Rows
4x6x165
Dragon Flags
4x4
Band Scapular Retraction
5x12xmm
Comments: Hell yes! I really wanted to crush 465 for a set of 5 on deadlift and I felt I did that. Deadlift strength is probably better than it ever has been, and my only theory is that box squats have made a big difference. My groove didn't feel on for bench, thought I may have been good for a set of 5, but it just wasn't there. I've been eating a lot more to go from 195 (on Sunday) to my usual training weight of 202 as soon as reasonable. This seems like the best time to jump back to my usual weight when I am having a bit of trouble recovering.
Day 2 (Friday, 9/9/11)
Incline Bench
2x3x190 (ties PR)
Rack Pulls
w/fat gripz
3x135
3x165
3x185
3x195
3x205
2x215 (missed 3rd)
w/o fat gripz (double overhand)
3x235
3x255
3x275
3x285
3x295
2x305 (missed 3rd)
Pull-throughs
5x8x190
Kroc Row w/fat gripz
8x60
8x70
3x5x80
Ab Wheel
4x6
Band Face Pulls
4x10xlight
Comments: My first triple at 190 was kind of a grinder, but on the second set I got a bit aggressive. I pulled the bar down a bit faster, paused, and then each of the reps moved much quicker. I skipped zercher squats on Wednesday, and step-ups today in order to be a bit more recovered for my squat workout in two days.
Day 3 (Sunday, 9/11/11)
3 Board Bench
3x285 (ties PR)
2x295 (missed 3rd)
Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x265
3x305
3x335
1x365
3x395
Box Squat w/suit bottoms (48 King)
3x315
2x365
2x395
1x425
1x455
Squat Walkout w/straps up
1x495
1x525
1x555
NG Pullups
5x3x+40
Pallof Press
4x5x65 (5 sec. hold)
Single-leg RDL
5x35
5x55
3x5x75
Comments: I weighed 200.6 this morning, so I have put on 5 pounds in the past week. Now I'll hang around 200-202 for most of my prep for the meet. I really wanted 4-5 reps with 395, but the form just wasn't where it needed to be. The first rep was awkward and hard, and it didn't seem prudent to try more than a triple. I also thought I'd get a double at 455, but the first didn't feel how I thought it should, so I thought it was best to just rack it. My back has felt reasonable, but not 100% since the deadlift workout 4 days ago. So I was trying to be smart about not over-straining.
Board bench was a bit of a disappointment. The triple at 285 was pretty simple, but the set at 295 was started with a completely misgrooved first rep, a slightly better 2nd rep, and at that point I was cooked and then missed the 3rd. I really hate shortening the range of motion on bench, it just feels so damn awkward. Reverse band bench always feels a bit odd, so I'm hopeful that the Titan Ram will be just what I'm looking for to hit the lockout.
Deadlift
http://www.youtube.com/watch?v=n-wdm9zljaI
Bench
2x4x245 (PR)
Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
1x435
5x465 (PR)
NG Pullups
5x3
Seated Cable Rows
4x6x165
Dragon Flags
4x4
Band Scapular Retraction
5x12xmm
Comments: Hell yes! I really wanted to crush 465 for a set of 5 on deadlift and I felt I did that. Deadlift strength is probably better than it ever has been, and my only theory is that box squats have made a big difference. My groove didn't feel on for bench, thought I may have been good for a set of 5, but it just wasn't there. I've been eating a lot more to go from 195 (on Sunday) to my usual training weight of 202 as soon as reasonable. This seems like the best time to jump back to my usual weight when I am having a bit of trouble recovering.
Day 2 (Friday, 9/9/11)
Incline Bench
2x3x190 (ties PR)
Rack Pulls
w/fat gripz
3x135
3x165
3x185
3x195
3x205
2x215 (missed 3rd)
w/o fat gripz (double overhand)
3x235
3x255
3x275
3x285
3x295
2x305 (missed 3rd)
Pull-throughs
5x8x190
Kroc Row w/fat gripz
8x60
8x70
3x5x80
Ab Wheel
4x6
Band Face Pulls
4x10xlight
Comments: My first triple at 190 was kind of a grinder, but on the second set I got a bit aggressive. I pulled the bar down a bit faster, paused, and then each of the reps moved much quicker. I skipped zercher squats on Wednesday, and step-ups today in order to be a bit more recovered for my squat workout in two days.
Day 3 (Sunday, 9/11/11)
3 Board Bench
3x285 (ties PR)
2x295 (missed 3rd)
Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x265
3x305
3x335
1x365
3x395
Box Squat w/suit bottoms (48 King)
3x315
2x365
2x395
1x425
1x455
Squat Walkout w/straps up
1x495
1x525
1x555
NG Pullups
5x3x+40
Pallof Press
4x5x65 (5 sec. hold)
Single-leg RDL
5x35
5x55
3x5x75
Comments: I weighed 200.6 this morning, so I have put on 5 pounds in the past week. Now I'll hang around 200-202 for most of my prep for the meet. I really wanted 4-5 reps with 395, but the form just wasn't where it needed to be. The first rep was awkward and hard, and it didn't seem prudent to try more than a triple. I also thought I'd get a double at 455, but the first didn't feel how I thought it should, so I thought it was best to just rack it. My back has felt reasonable, but not 100% since the deadlift workout 4 days ago. So I was trying to be smart about not over-straining.
Board bench was a bit of a disappointment. The triple at 285 was pretty simple, but the set at 295 was started with a completely misgrooved first rep, a slightly better 2nd rep, and at that point I was cooked and then missed the 3rd. I really hate shortening the range of motion on bench, it just feels so damn awkward. Reverse band bench always feels a bit odd, so I'm hopeful that the Titan Ram will be just what I'm looking for to hit the lockout.
Deadlift
http://www.youtube.com/watch?v=n-wdm9zljaI
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