Dave got here late, so we did DE work second.
Close-Grip Bench: 165x5
185x5
195x5
205x4.5 (not too shabby considering PR is 215x4)
Band-resisted Bench: 135 + minis: 4x6
Chest Supported Row: 3p x 10, 8, 8, 8
Close-grip Lat Pulldown: 170x10
190x6, 8
200x8
Skull Crushers: 65x10
75x10
85x10, 7
I am constantly confused as to why my close-grip bench is stronger than my normal grip bench. The most weight I have hit raw (235) was done close grip, and my best set (215x4) was also close grip, yet 205x3 seems like the hardest thing ever with a wider grip. So confused....
10 comments:
How wide is each grip you use on bench?
My normal is index on the rings, and the grip I am strongest at is slightly closer than pinky on rings (ends up being about shoulder-width)
I don't know what legal competition grip is, but index finger on the rings is pretty wide if you ask me. My best grip is probably ring finger on the rings or slightly narrower (only a tiny bit wider than shoulder width). I think your "normal" is wide grip and your "close grip" is normal. My close gip is index finger on the smooth part of the bar, maybe like 12 inches apart?
Or you might just have weak pecs... Almost all of your bench training and accessory work is super tricep heavy. I mean, it doesn't matter as long as your bench is going up, especially if you're going to bench in a shirt, but it would explain why a narrower grip is better.
That sounds like a good explanation. I like training my triceps because I have skinny arms, and I dont really do much for my pecs because they tend to grow faster than everything else. And as for the grip, everyone that we train with goes with the maximum legal grip, and is strong with that, so that's what was confusing me. And I call that grip "close grip" because its the closest I can get with my shoulder/arm structure (any closer results in elbow pain).
@ Kyle: Sounds like you need to decide if you're a powerlifter or a body builder.
Nathan, I just want to be like this guy:
http://www.youtube.com/watch?v=9V_PbCLCfv0
K.
Looking back at your training logs, you really haven't done much bench volume in the past few months. I think Jake's second comment to weak pecs is probably closer to the mark. Your focus has been on a lot of shoulder and lockout work, with little pec assistance or just raw bench volume.
Next cycle, I would throw in a few 5x5s on the bench (with a pause) and some flyes, or dips.
I might also suggest that your close grip is a bit tighter at the bottom due to the increased range of motion (i.e. more tendon stretch). You might try working on this too to improve your explosiveness.
Ok, a volume increase along with some dips & dumbbell bench sounds like a good idea for the next training cycle. Maybe some floor presses as well (those seem to be all pec for me).
Avoid floor press. You do enough lock out work as is right now. Focus on off-the-chest work instead, as you need to improve your lat and leg drive as well.
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