acorn Posted August 24, 2009 Share Posted August 24, 2009 Bench from Sunday 5x135 5x185 3x225 2x275 2x330 easy 4x300 easy Skull krushers 10x170 - Aaron Quote Link to comment Share on other sites More sharing options...
MANTHOS Posted August 25, 2009 Share Posted August 25, 2009 Forgot to post this Thursday. Bench portion of my workout.135X8 225X8 225X8 225X7 (failed on 8th. Is this your typical bench press routine Mike? (I mean 1warm up and 3work sets for 8?) No, I'm actually in the middle of a 20 rep squat program right now. This was after my body was totally warmed up from the squats. I'm mixing things up right now on everything other than squats (varying reps and sets). I just finished a bench press program that was several warm up sets and either a double or a single. At this point I'm really just hoping to hold onto the gains i made with that and give one more push to 300 in the coming weeks. 20 rep Squat is a very demanding routine Mike - as you can see for yourself - and a lot of your energy goes there. As for the bench presses I would say to pyramid the weigh until 2reps (something like 10 , 8 , 5 , 2) at the top set and try to add 2 to 5 pounds at every workout (like Milos who managed this way to lift and carry a full grown bull!!). Of course I don't tell you what to do my friend....It's only an opinion. Best of luck with your progress. Quote Link to comment Share on other sites More sharing options...
MANTHOS Posted August 25, 2009 Share Posted August 25, 2009 Bench from Sunday5x135 5x185 3x225 2x275 2x330 easy 4x300 easy Skull krushers 10x170 - Aaron Strong pressing Aaron.... Skull crushers are excellent for the triceps... Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted August 25, 2009 Share Posted August 25, 2009 Very nice Aaron. Do you think skullcrushers would help me being a close grip bencher? Or would it be too much volume to skullcrush heavy after benching? Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted August 25, 2009 Share Posted August 25, 2009 Forgot to post this Thursday. Bench portion of my workout.135X8 225X8 225X8 225X7 (failed on 8th. Is this your typical bench press routine Mike? (I mean 1warm up and 3work sets for 8?) No, I'm actually in the middle of a 20 rep squat program right now. This was after my body was totally warmed up from the squats. I'm mixing things up right now on everything other than squats (varying reps and sets). I just finished a bench press program that was several warm up sets and either a double or a single. At this point I'm really just hoping to hold onto the gains i made with that and give one more push to 300 in the coming weeks. 20 rep Squat is a very demanding routine Mike - as you can see for yourself - and a lot of your energy goes there. As for the bench presses I would say to pyramid the weigh until 2reps (something like 10 , 8 , 5 , 2) at the top set and try to add 2 to 5 pounds at every workout (like Milos who managed this way to lift and carry a full grown bull!!). Of course I don't tell you what to do my friend....It's only an opinion. Best of luck with your progress. Thank you my friend. I am always open to suggestions from people who know what they are talking about like yourself, Sam, and Aaron. I try not to listen to Hammy because he's a little slow if you know what I mean. I plan on getting back to some lower rep work, pyramiding up like you suggest, in the coming weeks. As always I will keep you guys informed of my progress. Thanks buddy, and I was very glad to hear that they have most of the fires under control near Athens. I'm glad you and your family weren't affected. Quote Link to comment Share on other sites More sharing options...
acorn Posted August 25, 2009 Share Posted August 25, 2009 Very nice Aaron. Do you think skullcrushers would help me being a close grip bencher? Or would it be too much volume to skullcrush heavy after benching? Thx, tough call on the volume. you may have to just try it. I've never been much of a close grip enthusiast. IMHO Skull krushers are the king of triceps power building exercises. they are like chocolate syrup. Just about everything is better with some. - Aaron Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted August 25, 2009 Share Posted August 25, 2009 I'll do them after push presses on Thursday Aaron. I've always been a better close grip bencher but would you suggest starting slightly wider bench ? I think it might be easier to get out of the habit of benching close now than it will be in say 5 years time. Quote Link to comment Share on other sites More sharing options...
acorn Posted August 25, 2009 Share Posted August 25, 2009 I'll do them after push presses on Thursday Aaron. I've always been a better close grip bencher but would you suggest starting slightly wider bench ? I think it might be easier to get out of the habit of benching close now than it will be in say 5 years time. I thought wider hurt your shoulder? Do whatever doesnt hurt you is what I would recommend. - Aaron Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted August 25, 2009 Share Posted August 25, 2009 (edited) I'll do them after push presses on Thursday Aaron. I've always been a better close grip bencher but would you suggest starting slightly wider bench ? I think it might be easier to get out of the habit of benching close now than it will be in say 5 years time. Interestingly enough I read an article last night that said they hooked athletes up to some contraption that measured muscle stimulation while benchpressing. It showed that for some reason close grip benching stimulated way more muscle fibers in the upper chest than wide grip benching. I was really surprised by this. The conclusion was, twofold, if you are a bodybuilder that needs to bring up your upper pecs, or if you are looking to improve your overhead pressing (which recruits a lot of the upper pecs), do more close grip bench work. It also obviously worked the triceps more than wide bench. The wider bench worked the outer and lower pecs, and the shoulders more. Article suggested a 50/50% split for most people, with an emphasis on close bench for people looking to accomplish the two things mentioned above. Edited August 25, 2009 by Bullitt Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted August 25, 2009 Share Posted August 25, 2009 It did Aaron but i did a few singles with a slightly wider grip (index fingers 1-2'' away from the smooth) last time and they felt ok. The shoulder has felt ok on everything recently but i am always hesitant because i am worried about injuring it again. It is probably more of a mental thing than anything else. Close grip benching has definitely helped my overhead Mike. Quote Link to comment Share on other sites More sharing options...
MANTHOS Posted August 26, 2009 Share Posted August 26, 2009 As you move your grip at the center of the barbell you push the weight more with the triceps than the chest muscles. The wider the grip, you press more with the chest and shoulders. Of course all the above muscles are involved for the press but it's the percentage of the load that changes. If you have strong triceps you will feel more comfortable and confident with the close grip or reverse grip. If you have strong pecs you will use , for your heavy presses , a wide grip. For a bigger press though , as I read some years ago at an article of 'POWERLIFTING USA' magazine ( they were bringing it to Greece some years ago as Foreign Press ), you must bench with a wide grip because the chest muscles are bigger muscles than the triceps so they are stronger. This article mentioned that if a close grip bencher worked out until he could press with wider grip, he could press , with the same amount of strength , 20%!!! more weight than his best close grip bench press!! It included a routine in witch at every workout you position your hands a little bit wider until you reach the right spread. Quote Link to comment Share on other sites More sharing options...
acorn Posted August 28, 2009 Share Posted August 28, 2009 Benched on Weds evening. Bench 5x135# 5x185# 3x225# 2x275# 1x315# 1x355# Had more in the tank 4x305# Easy Seated Military Press 5xbar 4x135# 10x185# 45deg incline situps 20x 45# plate on chest DB side bends 14x 150# per side Grip work after - Aaron Quote Link to comment Share on other sites More sharing options...
hamil1km Posted August 28, 2009 Share Posted August 28, 2009 Benched on Weds evening.Bench 5x135# 5x185# 3x225# 2x275# 1x315# 1x355# Had more in the tank 4x305# Easy Seated Military Press 5xbar 4x135# 10x185# 45deg incline situps 20x 45# plate on chest DB side bends 14x 150# per side Grip work after - Aaron Nice work aaron! Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted August 28, 2009 Share Posted August 28, 2009 Aaron, Can I borrow about 5lbs of that extra in your tank? Awesome job bro. 400 getting closer and closer! Quote Link to comment Share on other sites More sharing options...
AP Posted August 31, 2009 Share Posted August 31, 2009 As you move your grip at the center of the barbell you push the weight more with the triceps than the chest muscles.The wider the grip, you press more with the chest and shoulders. Of course all the above muscles are involved for the press but it's the percentage of the load that changes. If you have strong triceps you will feel more comfortable and confident with the close grip or reverse grip. If you have strong pecs you will use , for your heavy presses , a wide grip. For a bigger press though , as I read some years ago at an article of 'POWERLIFTING USA' magazine ( they were bringing it to Greece some years ago as Foreign Press ), you must bench with a wide grip because the chest muscles are bigger muscles than the triceps so they are stronger. This article mentioned that if a close grip bencher worked out until he could press with wider grip, he could press , with the same amount of strength , 20%!!! more weight than his best close grip bench press!! It included a routine in witch at every workout you position your hands a little bit wider until you reach the right spread. True but remember the wider you go the more wear and tear on your shoulders and chest and it can be harder to stay tight going too wide. A good setup will help and with good tricep work you can have more pop off the bottom and enough strength to lockout by going a little narrow. Pinkies on the rings is a good bet for a raw lifter. Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted August 31, 2009 Share Posted August 31, 2009 Put pinkies on the rings and benched after my 20 rep squats tonight: 135X10 185X6 255X4 Might have had another in me, but my wife was spotting and I didn't want to risk it. Then did seated presses: 135X10 165X6 200X2 PR Quote Link to comment Share on other sites More sharing options...
MANTHOS Posted September 4, 2009 Share Posted September 4, 2009 As you move your grip at the center of the barbell you push the weight more with the triceps than the chest muscles.The wider the grip, you press more with the chest and shoulders. Of course all the above muscles are involved for the press but it's the percentage of the load that changes. If you have strong triceps you will feel more comfortable and confident with the close grip or reverse grip. If you have strong pecs you will use , for your heavy presses , a wide grip. For a bigger press though , as I read some years ago at an article of 'POWERLIFTING USA' magazine ( they were bringing it to Greece some years ago as Foreign Press ), you must bench with a wide grip because the chest muscles are bigger muscles than the triceps so they are stronger. This article mentioned that if a close grip bencher worked out until he could press with wider grip, he could press , with the same amount of strength , 20%!!! more weight than his best close grip bench press!! It included a routine in witch at every workout you position your hands a little bit wider until you reach the right spread. True but remember the wider you go the more wear and tear on your shoulders and chest and it can be harder to stay tight going too wide. A good setup will help and with good tricep work you can have more pop off the bottom and enough strength to lockout by going a little narrow. Pinkies on the rings is a good bet for a raw lifter. Agreed. Quote Link to comment Share on other sites More sharing options...
acorn Posted September 7, 2009 Share Posted September 7, 2009 Just got back from 9days out of town and most of that in Yosemite doing backcountry hiking. After I got home from the long drive late this afternoon and got the car unpacked I headed to the gym. Bench 5x135# 3x185# 3x225# 2x275# 2x315# 2x345# 4x310# Skull Krushers 6x175# Left wrist started hurting so I stopped there 45deg incline situps 15x 55# DB on Chest Barbell Side Bends 10x175# per side (fun to try and balance these bad boys. DBs at gym only went to 150#) Grip workout Happy to hit my planned numbers on the bench after the layoff and the long drive. Gonna try to hit a nice 10mile hike up the mountain tomorrow morning as well. BW still hovering around 260# - Aaron Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted September 8, 2009 Share Posted September 8, 2009 Strong work Aaron. I did seated presses and close grip bench last night. Strict Seated Press, dead stop reps with pins at eye level: BarX15 135X10 185X6 205X1 PR 225Xmiss 215X1 PR Close grip bench: 135X10 205X9 PR 235X3 PR Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted September 8, 2009 Share Posted September 8, 2009 Nice work Mike. Triceps are getting stronger which will help you blast through a 300 bench soon. How's the back? Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted September 8, 2009 Share Posted September 8, 2009 Nice work Mike. Triceps are getting stronger which will help you blast through a 300 bench soon. How's the back? Still a little sore, but much better. Actually able to stand straight up now. I wore a neoprene brace for heat retention and my belt for everything yesterday. Even bench. Not taking any chances until GGC on the 19th. Quote Link to comment Share on other sites More sharing options...
acorn Posted September 8, 2009 Share Posted September 8, 2009 thx guys. I'm sore as hell today and still pretty weak. Got a bad case of Heat Exhaustion / borderline Heat Stroke, yesterday when a hike went unexpectedly longer that planned. Luckily I'm stubborn as hell and my wife was still in good enough shape to help me get off the mountain without a helicopter ride. 7hr hike, made it 8 of the planned 10 miles, 3000' elevation gain in 4 miles, 100+ temps, bad combo. Feeling alot better today though. - Aaron Quote Link to comment Share on other sites More sharing options...
The Natural Posted September 8, 2009 Share Posted September 8, 2009 Luckily I'm stubborn as hell and my wife was still in good enough shape to help me get off the mountain without a helicopter ride. You'd never live that down! -Rex Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted September 9, 2009 Share Posted September 9, 2009 thx guys. I'm sore as hell today and still pretty weak. Got a bad case of Heat Exhaustion / borderline Heat Stroke, yesterday when a hike went unexpectedly longer that planned. Luckily I'm stubborn as hell and my wife was still in good enough shape to help me get off the mountain without a helicopter ride. 7hr hike, made it 8 of the planned 10 miles, 3000' elevation gain in 4 miles, 100+ temps, bad combo. Feeling alot better today though.- Aaron Glad you're ok bro. Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted September 10, 2009 Share Posted September 10, 2009 Hit some bench after work today: barx20 135X10 185X8 225X6 265X3 315X3 (8" top partial - just scooted up bench and did middle pins to lockout) 225X9 Quote Link to comment Share on other sites More sharing options...
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