Ive been posting on a much smaller board for the past year. Im going into my second year of comp’s. Im looking for some feed back and training tips. If I can be any help please feel free to ask. Here’s my ME Bench night from Monday. We atarted a new board cycle and Im back in the tight shirt for the next couple months. I only lift single ply for now and dont take any sup’s.
Back into the comp katana. Felt really good to be back in a shirt that fits so well. It is pretty tight still but I can get it on in about 3 minutes with some help. We had a light group tonight of 5 guys. Manny is into his second month in the shirt and got 495 off the bd’s tonight. Looked really good.
Best 4bd night ever.
good warmup. back to hitting the grip pretty hard and some bies and Kenelly DB’s
bar x allot three hand poss
135 x 45 three hand poss
245 x 10
335 x 5
add 4 board
445 x 3
495 x 3
add 44 single ply Katana
585 x 5
675 x 3
765 x 2 rep PR
805 x 1 PR !!! first time feeling over 800. Really cool
No time to do anything else. I think Ill go back in for tri’s and Back tommorow.
[quote]Cephalic_Carnage wrote:
How much did you (all of you) bench in your last competition and what’s planned for the next? [/quote]
I did 570@198 in a 46 regular katana (WABDL). Adrian just finished up at WABDL worlds and he got 633@242 (just missed 655) I will hit 640’s at my next meet in March in the 44 katana from the video and 700 sometime next year. Big Chris has done 475 raw this year and is learning the gear now. Manny is getting ready for his first comp in January.
2nd week of strait bands. All sets alternating 3 hand positions. Narrow, medium and super wide.
Bar x allot
135 x 45 x 2
add blue band (+160 on top and 80 at the chest)
135 x 3 x 3
add second blue band
135 x 3 x 6
add green band (+80 on top and 4 at the chest)
135 x 3 x 6
Shirt tech work
585 x 2 off 1bd tough touch and felt fried so cut it short. I would have liked to hit 3 x 3 for tech work but the CNS is fried… Still a good night
Decent night. Great group and everyone did well. You can tell we are all a little fried. Been going a little to hard. So we are going to back off on DE for a month.
Bar x allot
135 x 45 (3 hand poss)
245 x 10
335 x 3
Add 3 board
425 x 3
add 44 SP Katana
585 x 3
635 x 3
675 x 3
715 x 3
765 x 2
805 x M Spotter had to help. Oh well wanted to try it out.
Ive been fighting a low back issue so no squating for the past 3 months. Tonight first night back so easing into it. I did reverse blue band tension on the smith rack to keep the strain predictable. the bands take off 100 at the top and about 200 on the bottom. Raw, forgot my belt…
Grip, rear delt warmup
30 minute core class. really sucked
Squats in the smith rack
135 x 15
225 x 10
315 x 8
add rev tension blue band
405 x 10
495 x 8
585 x 5
495 x 10
405 x 10
[quote]benbriz wrote:
Ive been fighting a low back issue so no squating for the past 3 months. Tonight first night back so easing into it. I did reverse blue band tension on the smith rack to keep the strain predictable. the bands take off 100 at the top and about 200 on the bottom. Raw, forgot my belt…
Grip, rear delt warmup
30 minute core class. really sucked
Squats in the smith rack
135 x 15
225 x 10
315 x 8
add rev tension blue band
405 x 10
495 x 8
585 x 5
495 x 10
405 x 10
BW 207
[/quote]
That’s “easing into it?!” I know you’re in the smith, and have reverse tension, but that’s still quite a lot of reps & weight. Good job; hope your lower back stays healthy!
That’s “easing into it?!” I know you’re in the smith, and have reverse tension, but that’s still quite a lot of reps & weight. Good job; hope your lower back stays healthy![/quote]
[quote]bignate wrote:
do u normally compete in the squat and dead or do u just do legs to help with ur bench drive?[/quote]
No I like squats and dead’s. Ive comeated in Deads a few times (best pull @198 is 605). But havent been to comp where they had squats. I have a low back issue that is a little touchy so I cant train them as much as I would like.
I wouldnt call tonight good work. Just crap. worst one bd night in many months. Everyone was off. My shirt is loseing its pop so Ill get a new 44 super katana (curent 44 is a regular) I could have easily touched the 515. That is way too loose. Anyways here’s what happend
Good warm up
Lots of grip, some Bies and Kennelly DB’s
BB Bench
135 x 45 (3 hand Poss)
245 x 10
335 x 5
add 1 bd
425 x 3
add 44 SP katana
515 x 5
585 x 2 sucked, it was slow and should have been 3
645 x 0 WTF!!! felt like a ton of bricks and I locked out uneven, slow as shit. NO pop on the bottom.
605 x 1 pretty easy press… ended on that note.
Everyone had a crappy night. Just not useing all the muscle groups thruout the movments. CNS must be a little burnt. Might be the diet also. Ive been going the past few time to the gym on an empty stomach. So my first meal of the day has been after the gym at 5pm. not good. So ill fix that and we will see.
Good job; hope your lower back stays healthy!