Thursday, August 30 - Bench assistance day
Close grip bench
320x5, 4 - possibly could have done 6 on the first set, could have managed 5 on the 2nd but it would have been an all-out grind so cut it at 4. This is very close to my regular bench, I did 320x6 (all out grind too) with only the first rep paused at the end of my hypertrophy block, this is approximately the same. I think I’m going to try using a closer grip for my comp. bench, between where it is now and close grip, and see how that works out. Close grip was always weaker but lately I have been doing a lot of close grip work and it’s catching up while my bench is stalled, maybe that’s a sign that I need to adjust my technique.
Close grip 2 board
345x3, 3 - another rep on each set. Not much of an overload, I lose the initial speed off my chest with the boards and it’s all triceps.
Military press 225x4, 3 - wanted 4 on the 2nd but I messed up the last rep, I let it drift forward and almost lost it so I brought it back down to my chest and re-did the rep but it was pretty hard. Reps are dropping off here, 5lbs is a pretty big jump relative to the weight I’m handling.
190x8x3, 9 on the 4th
light band x25, 25, 22, 20 - I know this is supposed to be an upper back/shoulder exercise but my biceps burn when I do these. 1 minute rest as well.
So I looked over my notes from Josh Bryant’s seminar and his bench press book, regarding my situation where I’m getting stuck 2/3-3/4 of the way up on bench and my dead bench is close to my bench PR he says to focus on CAT work, plyometrics, and technique. He says that the biceps work as a safety mechanism in the bench press to stabilize your arm but it can work against you because they maintain tension when you are trying to lock the weight out with your triceps, you have to overcome the weight as well as your biceps. That seems exactly like what is happening to me these days. CAT and plyometrics (I’m going to do plyo pushups) are supposed to help to overcome the inhibition from the biceps. Bench throws in a smith machine would work too but I don’t have one in my basement. Of course working my triceps should pay off too, so I will keep that up.