4-25 Heavy Upper
-Pull Aparts and upside down grip straight arm pulldowns(Dave Tate stuff)
-Lay on Bench and Bend PVC Pipe(alpha bench tip) with tiny orange band around wrist (Dave Tate tip)
-I got up on my traps, squeezed shoulders together and got stable and tight. I got nice leg drive without over arching and lifting my butt off bench. My arms felt straight. All of this is better.
-Hitting the sticking point with new technique was an Abrubt Shock. I could feel my setup collapse. It was like I’d never done the lift before.
-It made me grumpy
Bench Setup Back Attack
Dumbbell Y- Raise (5’s)x15
Mini Band Pull Aparts x15
Chest Supported Seated Row, Remove Seat and Stand Up(ramp weights) x15
5 times through. I liked this.
Calmed down and talked to my girl about benching. She said it looked good, blah blah blah, “Sticking Point” blah blah blah “where you always get stuck” blah blah blah “2/3 of the way up.”
4 Board Press(just below sticking point)
135 x10 (holy shit, where do my elbows go?)
155 x10 ( where does my back go?)
155 x10 (how do I hold my back to put my elbows there?)
155 x15 Like That!
Bench Press is not a Tricep extension over the chest, it’s a press off the chest! Duh! When these are closer to my bench press, I think my bench press will be higher.
Cable Curls x15
Cable Tricep Pushdown with Long Rope x15
Fat Gripz Dumbbell Curls x20
Cable Face Pull x20
I don’t know. I missed a bench press, but for once I feel like I failed because I was too weak. Not because of some physical hunch back fuck up or faulty placement B.S. Warm up must have been effective. 4 Board press feels like it was invented for me. Rows felt good.
Today, the next morning, my ill shoulder feels extra good.
Training has kinda felt like going nowhere for awhile, but maybe that allowed me to not mess things up.