Friday, September 08, 2006

09/07 ME Bench

2 Bd Press 135x5, 185x5, 225x3, 275x2, 315x1, 365x1, 395x1PR, 405x1PR, 365x2
BB Ext w/Chains 95x4x8
DB CSR 45x3x10
Hammer Curl/OHP 45x4x6

Needless to say i was quite happy with tonight. I hit a 20lb PR on a movement i had originally planned on doing volume work with. The 395 was my original goal after deciding to see what i could do, but it went pretty easy so i figured why leave one in the tank? The unracking was the shittiest part of this movement. If i had a spotter i could probably have added a few more pounds, doing it yourself doubles the set-up time and takes away from your form big time, but i digress....the 405 went up rather easy even with my lower back cramping (still sore from ME Squats and Weighted incline treadmill walk) so things are looking good in my training thus far. The rest is pretty much the same as last week.
This week is the last week for these movements, its been 3 weeks, now i will move on. I will move to a Full-Range Benching movement for the ME, and partial movements for the triceps work for the next mini cycle, who knows on the back and shoulders, will most likely figure those out when i get down there.
I am still planning on doing the Bench contest in Oct, so that should be fun. For that i will be using a lift off to save energy and hopefully preserve my form.
Once, i had somebody pull my finger, that was a bad idea......Keep it Dark, Keep it Heavy!!!!

5 comments:

Michael said...

Extensions with chains, your a sick bastard!! Awesome workout. How do you feel your bench is coming along?

PowerLifter1974 said...

Hey Mike,
Those Extensions are brutal, but they seem to work alright. If my 2 bd is indicative of anything my Bench press should be up. The next day my shoulders were quite sore but i should be fine. Gonna do some Push/Pulling on Weds and sort of test the waters to see where i am at, should be fun. I will actually have someone to lift off and help load weights so that is cool.....

Tig5165 said...

Are the board presses with a shirt...?or atleast the last few???just wondering

PowerLifter1974 said...

Tig,
All Work is done RAW unless otherwise specified. I havent put the shirt on since my last meet, am gonna squeeze a session in this Weds to see where i am at. I may have a chance to lift with someone more often in the coming future which will enable me to do more shirt work, which i need as i only get around 20-30 lbs carryover at the moment, until then its all RAW....

Michael said...

The 2 board has always been a good indicator of my raw strength.