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Zephead's Log

I’ll be try dumbell benchingon my next upper body day (tuesday) to see if it’ll hurt my shoulder.

this is really pissing me off. I don’t just want to stop benching.

explosive benches hurt really badly, I think I’ll be laying off of them for a while.

edit can I do ME lower n monday then ME upper on tuesday? that way I can get some rest between deads and cleans. or am I ok as is? I haven’t had too much of a problem yet.

I have never done this, or read about anyone doing it. But it may be easier on your shoulders (injury?) because its done with a close grip.

  1. arms by your side

  2. arms out infront of you, like a front raise

  3. your arms out infront of you like you were doing a skull crusher but standing up.

  4. arms lowered but you keep the same angle, now your in a basic bench position.

Shows basicaly that bench is a heavy front raise with a extension at the top, of course you use your chest and the lift is much smoother than my picture but thats just to show you shoulders main function in getting it off your chest.

So, in theory, the lower you touch the barbell on your chest, the more shoulders you are useing to get the bar off your chest.

So, you could try takeing a close grip (easier on your shoulders), and bringing the bar down as low as you can to bring delts into the lift more.

Like I said, Ive never done it, but it will definatley hit your shoulders hard, and the way its done (elbows tucked, low bar bench) should be easy on your shoulders.

EDIT: its a assistance exercise, reading over it sounds like im telling you to change your bench form to it, so just thought id say.

today I did:
boxsquats:
185x5
225x5
245x4
275x2(these where touch n go)

Deadlift
225x4
275x4
315x2
335x0
335x0
335x0

GHR
bodyweightx8
+70 2x8

Calves

was really hoping for a pr on deads AND boxsquats.

I’m thinking of changing up my routine so I can consistantly deadlift fresh. I think I will do:

sunday
ME Squat:
box squats (formerly suited squats)
calves

Monday
DE upper:
incline pause bench w/ chains(No DE bench presses, they fuck up my shoulders!)
Clean n jerks
weighted pullups
dips

Tuesday
DEADLIFT DAY:
Deads
ghr
(anything else I should add?

Thursday (should I switch to friday?)
DE squat:
Snatches
box squats
calf raises

Friday (Should I switch to thurs?)
ME Upper:
bench press
military press
bent over row
pulldowns

no OL the day after deadlifting. I’m sick of missing prs like I did today by being worn out from boxsquatting. i think this is for the best. The hardest part will be getting in the weightroom consistently on sundays.
Should I move my friday squa session to thursday so I have 3-4 day period in between squats instead of 5-1

Today was:
bench press
135x5
155x5
175x1 (couldn’t kep bar level)

Militaries
65x5
95x5
100x4

Bent over row
95x5
115x5
125x5
135x3 PR

tri extentions:
110x5
130x5
130x5

sick today

my back HURTS

today:

Snatch:
65x5
95x5
105x5

Box squat:
185x5(warmup)
225x5
245x4
275x3PR

Calves

We were out of time after that.

and my back still hurts. I need this weekend.

Today:
Flat bench:
135x5
155x5
175x3
175x2

Clean n Jerk:
95x5
115x4
125x4
I really need to get back up to 175x3+ again FAST

chins
mex5
+10x5
+15x5
+25x4
+25x3

out of time.

what the fuck, it says I’m not that member and therefore don’ have access to edit my posts…

anyways:
No more pulling 2x days in a row.

No workout today I took some medicine that made me tired and I slept while the gym was open.

today:
Flat Bench
145x5
155x5
175x3
175x2

Incline bench
115x5
115x5
(first time doing these in ages so I’m getting used to them again)

Clean n jerk:
95x4
115x4
125x4
135x2

Weighted chins:
mex5
+10x5
+25x4
+25x3

no matter what I do my bench will not go up. It’s really pissing me off.

WORST WORKOUT EVER
I’m fucking pissed off.

Deadlift
185x4
225x4
275x4
315x0
315x0
295x1
295x0

I couldn’t even get 315 off the ground WTF??

bodyweight ghr 3x15

WTF IS WRONG WITH ME your max just doesn’t drop 30 pounds randomly.

Should I ake the rest of the week off?

off oday, decided on doing light work with no heavy movements thurs+friday

I went heavy on upper body yesterday and I did:

Bench press
135x5
155x5
175x2
180x1
185x1
185x1

Military press:
65x5
95x5
100x3
95x3

Bent over rows:
95x5
115x5
125x5
135x3

tricep extentions:
110x12
130x8
140x6

I keep getting my 175 set stuck due to me being a fuck up. Oh well, I think I’m getting stronger.

Today I did:
Snatch
65x6
95x6
100x6
my shoulders were starting to feel fucked up so I stopped at 100

box squat
185x5
225x5
245x5
255x3
265x3
no spotter so I stopped after this

ghr
bodyweightx12
+70 2x10

seated calf raise:
135x15
205x12
225x8

my box squat just isn’t going up. I’m gonna add 500 calories a day to my diet starting tomarow. any advice?

did you ever take that exteneded rest you mentioned a few posts back ?

[quote]marlboroman wrote:
did you ever take that exteneded rest you mentioned a few posts back ?[/quote]

I didn’t do my other lower body workout for that week, and I feel better now. Bur we’ll see what happens next deadlift day. If my strength magically vanished I will be pretty pissed.

yup…a few days away from the gym can do wonders .

out of curiousity…you still benching paused ?

Im no expert , but I’ve noticed that after about 4 or 5 weeks of O-head pressing , it feels good to quit militaries for a few weeks . food for thought

[quote]marlboroman wrote:
yup…a few days away from the gym can do wonders .

out of curiousity…you still benching paused ?

Im no expert , but I’ve noticed that after about 4 or 5 weeks of O-head pressing , it feels good to quit militaries for a few weeks . food for thought[/quote]

My shoulders are the weak point in my bench press. As for pausing, my lighter sets are all paused but when I’m doing 175+ I just tap and go. I NEVER do a chest boucne though.

My biggest goals are:
135+ pound strict military
225 clean and jerk
225 raw pause bench
315 raw box squat
405 raw deadlift

today:
Bench press
135x5
155x5
175x3 (kept some as in the tank)
185x1
175x2

Military
warmup
95x5
95x5
100x3

bent over row
95x5
115x5
135x4

tricep extensions
110x15
130x12
140x8

my glutes/hammies are sore from sunday still. Deads tomarow are gonna suck. Oh well I think my bench is going up so I’m happy. My military just ain’t budging though. Maybe it’s because I keep going max effort on bench