Band-resisted Bench (green): 45x5, 95x3x3, 115x3, 95x3x4
Reverse Grip Floor Press: 135x5
155x5
155x5
155x4
Tate Press (regular DB): 40x10x4
Cable Stability Bench: 45x20
70x12
80x12x2
Strip Set
Face Pull: 120x15x2, 100x18
Well the Accutane is seriously starting to screw with me. My joints today were killing me. The face pulls were very helpful though. The new wraps were good, and I was actually able to do all of the speed benching with a normal grip. Progress. I think I will be stuffing myself into the Blast Shirt on Saturday.
Showing posts with label reverse grip. Show all posts
Showing posts with label reverse grip. Show all posts
Tuesday, September 30, 2008
Saturday, September 27, 2008
Bench Day
I got to the gym super extra early, so I did close to infinite warm-up sets to try and get two things down: my arch, and the groove of the reverse grip.
Reverse Grip Bench: 135x5
155x3
165x3
175x2
185x1 (ugly; it got out of the groove)
Went to a 3 board: 135x6 (tried regular grip, but it didn't feel ready yet, so just stuck with reverse)
165x5
175x3 + 2 assisted
175x3 + 1 assisted
175x3 (almost lost last one)
Plate Push Press: 100x3, 4, 3, 3
Face Pulls: Purple Band x 12
Green x 12, 12, 12, 15
Plank Holds on Ball: 5 sets
A good session. My wrist is healing well. I also feel that all of this reverse grip work will help my normal grip too. My regular bench was all pecs and delts, but I really feel the reverse grip working my tri's and lats.
And apparently I will be competing in the November Meet. Odds are I will be competing in the Junior 220's (according to my plan I should be at about 215-218 by 11/15). I guess I might just be going with some entry level gear?
Reverse Grip Bench: 135x5
155x3
165x3
175x2
185x1 (ugly; it got out of the groove)
Went to a 3 board: 135x6 (tried regular grip, but it didn't feel ready yet, so just stuck with reverse)
165x5
175x3 + 2 assisted
175x3 + 1 assisted
175x3 (almost lost last one)
Plate Push Press: 100x3, 4, 3, 3
Face Pulls: Purple Band x 12
Green x 12, 12, 12, 15
Plank Holds on Ball: 5 sets
A good session. My wrist is healing well. I also feel that all of this reverse grip work will help my normal grip too. My regular bench was all pecs and delts, but I really feel the reverse grip working my tri's and lats.
And apparently I will be competing in the November Meet. Odds are I will be competing in the Junior 220's (according to my plan I should be at about 215-218 by 11/15). I guess I might just be going with some entry level gear?
Tuesday, September 23, 2008
Crazy Benching
Well, tonight was basically trying to find out what doesn't beat the crap out of my left wrist and go with that.
Fat DB Bench: 60lbsx12, 70x12, 70x10, 90x Miss (3 times)
Rev. Grip Lockouts: 135x5, 185x5, 175x5, 185x3
Rev. Grip Rev. Band Press (purple): 135x5, 155x3, 165x3, 175x2
Tate Press (fat DB): 40x10, 40x10, 50x5, 50x7
Scap Pulls: 6, 6, 6, 6
Strange Transverse Ab Cable thing: repped out until I felt it and then held for 15 sec x 4
Thinking I just may convert to reverse grip and work on that for a while (learn the groove, get strong, etc.)
And as for Phil's suggestion, I am working on it. If all goes well I should be able to get to at least 230 by the end of spring quarter (although 245 would be nice).
Fat DB Bench: 60lbsx12, 70x12, 70x10, 90x Miss (3 times)
Rev. Grip Lockouts: 135x5, 185x5, 175x5, 185x3
Rev. Grip Rev. Band Press (purple): 135x5, 155x3, 165x3, 175x2
Tate Press (fat DB): 40x10, 40x10, 50x5, 50x7
Scap Pulls: 6, 6, 6, 6
Strange Transverse Ab Cable thing: repped out until I felt it and then held for 15 sec x 4
Thinking I just may convert to reverse grip and work on that for a while (learn the groove, get strong, etc.)
And as for Phil's suggestion, I am working on it. If all goes well I should be able to get to at least 230 by the end of spring quarter (although 245 would be nice).
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