week 4 bench deload week 11 july 13
bench
bar 20, 20
90x5
115x5
135x5
incline barbell bench
slight warm up
115x15 3 sets
partials off chest
85x20
85x20
bb row - did these like pendlay rows.
bar x 10ish
95x7ish
135x10 4 sets
facepull
60x20 5 sets
DB hammer curl
15x25 4 sets.
notes: realized I need to work on form with bench and although I set up and treat the weights like they are heavy I still dont stay as tight as possible. Still need to figure out where I am going to hit on my chest and keep it that way. I stay way tighter and bench alot better when the weights are heavy, which I guess is good, but still need to stay tight. *i like doing the 20 reps with the bar*
i think i need to grip wide as hell on my warm up with just the bar for incline, it wakes up my shoulders but wont hurt em because its light, then when i get to working sets, walk the hands in a little more.
Doing the partials off the chest i think are going to help me with being super shitty off my chest, I should also work pauses into the bottom of my regular sets. but the partials for some reason I try to do them with this retarded shoulders up shrug that makes it all shoulders, super ugly and uncomfterble. but I caught myself and on the second set, set up like a proper bench and tucked the shoulders back and down and really tried to use my arms and triceps and really was heaving the bar, I see this being a benefit for my flat bench.
did the BB rows like pendlay rows, super bent over, touched the weight to the ground almost everytime. really worked the traps and back. plus eliminates the use of alot of leg drive which i like, but works the entire back i think, plus the lower back is still sore from that stupid shit on my DL day.
facepull - really focused on pinching the shoulders and upper back back. need to stop heaving it.
bicep curl - same pump feeling i would get before, but like no pain if anything it is eliminating pain, paul carter is smart. Im going to keep these up, and when 15 isnt shit, i will step the weight up. i also made sure to squeeze the hell out of the weight, so i really work everything and it seems to help with upper forearm aching.
bench
bar 20, 20
90x5
115x5
135x5
incline barbell bench
slight warm up
115x15 3 sets
partials off chest
85x20
85x20
bb row - did these like pendlay rows.
bar x 10ish
95x7ish
135x10 4 sets
facepull
60x20 5 sets
DB hammer curl
15x25 4 sets.
notes: realized I need to work on form with bench and although I set up and treat the weights like they are heavy I still dont stay as tight as possible. Still need to figure out where I am going to hit on my chest and keep it that way. I stay way tighter and bench alot better when the weights are heavy, which I guess is good, but still need to stay tight. *i like doing the 20 reps with the bar*
i think i need to grip wide as hell on my warm up with just the bar for incline, it wakes up my shoulders but wont hurt em because its light, then when i get to working sets, walk the hands in a little more.
Doing the partials off the chest i think are going to help me with being super shitty off my chest, I should also work pauses into the bottom of my regular sets. but the partials for some reason I try to do them with this retarded shoulders up shrug that makes it all shoulders, super ugly and uncomfterble. but I caught myself and on the second set, set up like a proper bench and tucked the shoulders back and down and really tried to use my arms and triceps and really was heaving the bar, I see this being a benefit for my flat bench.
did the BB rows like pendlay rows, super bent over, touched the weight to the ground almost everytime. really worked the traps and back. plus eliminates the use of alot of leg drive which i like, but works the entire back i think, plus the lower back is still sore from that stupid shit on my DL day.
facepull - really focused on pinching the shoulders and upper back back. need to stop heaving it.
bicep curl - same pump feeling i would get before, but like no pain if anything it is eliminating pain, paul carter is smart. Im going to keep these up, and when 15 isnt shit, i will step the weight up. i also made sure to squeeze the hell out of the weight, so i really work everything and it seems to help with upper forearm aching.
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