Thursday, April 24, 2008

I almost don't suck...

at the bench press. I hit another PR; 115lbs! I did 3 touch and go's, got greedy and tried for 120lbs and missed it. Oh well... it was no big thing, but it was a small step toward something respectable. Here is how it all went down...

Bench Press
75X3
95X1
105X1
110X1
115X1
115X1
115X1
120Xnl
100X2 - Paused


~This is the third of three...

Face Pulls
40lbsX10
50lbsX10
50lbsX10

Skull Crushers
15lbsX10X4

OH KB Presses
20kg 2/2
16kg 5/5
12kg 5/5

7 comments:

Aaron Friday said...

Getting close to a bodyweight bench!

Mark Reifkind said...

excellent technique! beleive it or not you have a very natural bench press groove. the key for you is lat,tricep and front delt strength.
seated plate raises for heavy sets of 5-8 are great for that.
sit on the edge of a bench with the plate at arms length between your legs. raise the plate with straight arms overhead.rinse and repeat
we used to use 100 lb plates for sets of 8-10 and 50 kg plates for 3-5.it will get your shoulders very strong.

fawn said...

I know... I have puny arms and shoulders! LOL! I will train the plate raises on bench day. I feel like I have it in me to do more weight on bench press, I am just so new to this movement, my muscles are a little bit retarded, they can't always do what my mind is seeing. LOL!

Thanks for the encouragement. I would love to press body weight at Nationals.

Mark Reifkind said...

fawn, also
use pauses on ALL your lighter warmup sets. the mechanism for getting the bar started with a pause is very different than a touch and go-especially with no shirt.
go as high as you can with the pauses and then use the touch and go. you should never consider a weight 'yours' until you can press it with a LONG pause- like you will get at a comp.
also,get used to holding the weight in the start position extra long too as this can really sap your strength in a meet if you are not used to it.

Jala_B said...

Congrats on the new PR!!!

fawn said...

Rif,
I do try to get even a little pause in every lift... unless I am trying for a PR, I just get to psyched out! I also get Maura to give me press commands too...
I will start training start commands now too, just to get used to holding the weight. That is a good idea.

fawn said...

Thanks Jala! You will have to come on down to The Press sometime!