TUESDAY - DEADLIFT DAY
DL
135x5
165x5
195x3
230x3
265x3
295x3+ (10)
RDL
185x10x3
205x10x2
Ab Wheel/Suitcase Deadlift/Standing Cable Crunch
BW x 10 /135 x 10 per side/60 x 15
3 rounds, minimal rest
WEDNESDAY - BENCH DAY
Bench
45x10
75x5
95x6
115x3
135x4
155x3
175x3+ (9)
Inverted Rows (feet elevated)
BW x 10 x 5
+1 chain x 10 x 5
Neutral Grip Pushups
20
20
16
16
15
Face Pull
63x12
68x12
68x12
Once again, pull after every push.
Ended the day with farmer's walks in my backyard. 135/hand, 10 trips, about 15 or 20 yards each.
I worked out alone both days, so I made this video of my 3+ set of deads and bench. I turn the deadlifts into RDLs a little bit at the end, and I bounce the weight off the floor too. No fucks. On the real though, I should probably reset my back and get my air again after each rep.
1. WOAH VIDEO TRANSITION!
ReplyDelete2. Bench form check:
Tuck more.
Arch more.
Belly up.
I was under the impression that as a raw bencher, I did not need to tuck as hard as a shirted bencher would. I have tried tucking more and settled on the ~45 degree angle I have in the video, because it's the most comfortable for me and I can move the most weight. Am I wrong?
ReplyDeleteTucking does benefit a shirted bencher, but as a raw bencher I don't think its a bad form tip to pick up. It'll incorporate your tricpes more, which is really the primary mover in a bench press.
ReplyDeleteAdditionally, you're going to recruit more muscles with a tucked bench movement. More emphasis on the triceps, recruitment of the lats, and a safer environment for strong shoulder movement.
Furthermore, tucking maintains tightness. Obviously, the tighter you are the stronger you'll be.
45 degrees is probably good enough, but as that set went on it went from 45 to 80 something.
Also, get an arch and some leg drive!
AND GO TO POWERSTATION ON THE WEEKENDS
Or come up here sometime.
I really thought I had an arch, and I can never translate what I read and see about leg drive into reality.
ReplyDelete