Rockman's Quest for a 4-plate Bench

[dopar66]

2x9x295 is not equal to poopy! Dang, you want to know why you feel bad? It's those deadlifts! That'll take the spring out of your step!

Hope you get back to 100% soon! And reach that 4-plate goal!

God Bless.

[rockman181]

LOL, thanks Doug. Actually, in addition to getting over this sinus infection/asthma illness, I drank a protein shake before going to the gym. Then, on the way, I ate a banana. ...Not a good idea...
and I won't do it again.

Since I'm not going to squat anymore, are there any suggestions for other good leg exercises. I'm planning on doing the leg press, calf raises, and maybe leg curls. Of course, I'm still going to deadlift.

TIA

[chancey]

How about for the Hammies SLDLS, Romanian Deads, and Good Mornings. I would do those over Leg Curls. For your Quads maybe Leg Press, Leg Extension, and perhaps Hack Squats if you have one. Maybe lunges (I'm guessing not) or Partial Squats, top half Body Building style. Oh, yeah, Sled Pull!

[rockman181]

Thanks for all of the suggestions. I will definitely use some or all of these. Not all at the same time, though ;D

Bench night

I have two shirts, a 44 Rage and a 42 RageX from but tonight I borrowed a 46 RageX from a workout buddy, so I wouldn't get much assistance. I put the shirt on myself, and he helped me seat my arms and shoulders.
It was a short workout:

8 x 135, 6 x 185, 4 x 225, 3 x 275

5 x 5 x 300 = 7500 volume

Triceps cable push downs

the rack (200, which is actually 100 due to the pulleys) for 12

2 sets of 8 with the rack plus two 35 lb. plates

decline ab crunches - 2 x 15

dumbbell side bends - 2 sets of 15 x 35

[dopar66]

300.....5x5.... and you weren't even squatting....... nice workout Rockman! That's pretty doggone good! THEN you racked the triceps for 12...... that's REAL doggone good!

ICY HOT!

:')

Have a blessed Christmas!

God BLess.

[rockman181]

Thank you Doug. I'm glad to see you back. I thought you weren't going to post for an extended period of time. There's a lot of great people on the board, but it's just not the same without you.

I that hope you and your family have a Blessed Christmas too!

[Deleted]

Rockman,
I don't usually offer advice unless I'm asked, but I did get some good advice from a workout partner that I thought might help you in your quest for that 4 plate bench.

He suggested eliminating single joint movements for bench workouts. In particular tricep extensions, push downs, skull crushers, etc. While these exercises do work the tricep muscle they are not considered "sport specific" in other words if you were to go to a contest you would do benchpress not skull crushers and the like.

I have had some good gains in my own program after eliminating those lifts and replacing them with lifts like board press, floor press (barbell & dumbbell), and pin press. I think my recovery has improved as well.

I noticed your using the Rage shirts. I was wondering if you have ever used TITAN. I have used INZER, FRANTZ, polyester, denim, single and double ply. The TITAN shirts are the best I've ever worn. I only wear single ply now because I compete in USAPL primarily. The F6 and KATANA shirts are fantastic . I coach a high school power lifting and have several lifters getting over 100 lbs. out of a shirt.

I don't mean for any of this information to sound braggish. I just think if someone is going to offer advice they should be able to offer results as well. I also get excited when I see someone striving for a goal. A 405 bench is a phenomenal goal, especially at your body weight.

Good Luck
Randy(aka Shirted/non shirted bencher)

[rockman181]

Thanks Randy!! I appreciate the advice, and will definitely work some of it in.

I'll start doing rack lock-outs, board presses, and close grips after flat bench.

I've never tried a Titan shirt, and so far have only competed in the Rage and get about 55 boost out of it. I have a RageX, but only have two lifts in it, and I don't know yet what it will add for me. It does seems like it will be better than the Rage.

How does the sizing work on the Katana? Is it like the Rage and RageX, where it equals your chest size?

[rockman181]

Deadlift day

2 x 10 x 135, 185 x 8, 255 x 4

275 x 3
285 x 1
3 x 8 x 305

RHypers 2 x 12 x 25, 2 x 12 x 35

Face pulls 12 x 110, 12 x 120, 12 x 130, 12 x 150
this was the first time I ever tried these. Once I figured out how to stand, they were EZ. Next time I'll add some plates to the rack.

I felt good tonight, still had plenty left.

[chancey]

Love days like those. How did you like the Face Pulls?

[Deleted]

Rock,
Comments are welcome from anyone. I'm glad the board progression made sense. As far as the shirt goes I am not pulling the collar down and I always lift my head. I am also not torquing the sleeves. I belt the shirt loosely just enough to keep it in place. I am also trying to tuck the elbows in and keep the belly up. I think it's just going to take a while to make it work. Could you tell me more about your training partners experience with the shirt, how long it took to touch, did he achieve a full range PR, any other info would be greatly appreciated.

Thanks again,
Randy

[isbell]

rbiggiam said:

Rockman,
I don't usually offer advice unless I'm asked, but I did get some good advice from a workout partner that I thought might help you in your quest for that 4 plate bench.

He suggested eliminating single joint movements for bench workouts. In particular tricep extensions, push downs, skull crushers, etc. While these exercises do work the tricep muscle they are not considered "sport specific" in other words if you were to go to a contest you would do benchpress not skull crushers and the like.

I have had some good gains in my own program after eliminating those lifts and replacing them with lifts like board press, floor press (barbell & dumbbell), and pin press. I think my recovery has improved as well.

I noticed your using the Rage shirts. I was wondering if you have ever used TITAN. I have used INZER, FRANTZ, polyester, denim, single and double ply. The TITAN shirts are the best I've ever worn. I only wear single ply now because I compete in another fed primarily. The F6 and KATANA shirts are fantastic . I coach a high school power lifting and have several lifters getting over 100 lbs. out of a shirt.

I don't mean for any of this information to sound braggish. I just think if someone is going to offer advice they should be able to offer results as well. I also get excited when I see someone striving for a goal. A 405 bench is a phenomenal goal, especially at your body weight.

Good Luck
Randy(aka Shirted/non shirted bencher)

I agree. The bench, dips or close grips are all tricep exercises. Many people overwork their triceps and dont meet their goals on the bench because of that.

[rockman181]

12-22-06

Leg Press

10 x 200, 8 x 400, 6 x 490, 6 x 580, 4 x 630, 3 x 670

I cheated on the 670, 1st was 1/2, 2nd was a little more, 3rd was about 3/4 down. I won't go past this until I can comfortably get 4 full reps.

Good Mornings

10 x 45, 8 x 135, 6 x 185, 6 x 205, 4 x 225

Standing EZ Curls

10 x 80, 8 x 100, 4 x 4 x 120

Decline Ab crunches

1 x 20, 1 x 17,

Dumbbell side bends

1 x 15 x 35 each side
1 x 4 x 15 x 40 each side

I'm off until after Christmas. Merry Christmas Everyone!!

[rockman181]

12-26-06

Flat Bench

warm up: 8 x 135, 6 x 185, 4 x225, 3 x 275

Borrowed Dave's single-ply 46 RageX (I put the shirt on by myself; Dave pulled it down in front, and on the arms)

4 sets of 5 with 315
1 set of 3 with 315 (fatigue stopped me on this set)

Rack Lockouts

5 x 315, 3 x 365, 1 x 405, 2 x 455, 3 x 475, 3 x 495, 2 x 495

Cable push downs

12 x rack
2 x 10 x rack + 70

Outa there

[rockman181]

12-27-06

Deadlift

2 x 10 x 135, 8 x 185, 245 x 4, 275 x 3, 295 x 1

3 sets of 6 @ 315

1 x 365, 1 x 385

Machine Pull downs

10 x 210, 8 x 250, 7 x 265

Standing shrugs (first time I did these)

10 x 50, 10 x 60, 10 x 70, 5 x 80

[rockman181]

Well guys, it looks like I'm done trying to lift heavy. I've been getting brutal headaches for years. December 29th I ended up in the emergency room with the worst headache of my life. I usually get 1 to 3 per week.

They did blood tests, CT scan, and finally lumbar puncture (which sucked worse than I can describe), and found nothing.

Because of the spinal tap, I haven't been able to lift. Since I stopped lifting; no headaches. The doctors think that it's some sort of myofacial/vascular problem. Anyway... it's just not worth it.

Thanks for all of your support and guidance and, if you can, keep lifting heavy.

Take care all.

Rocky

[3speed]

I am sorry to hear that you have to give up something you have been so passionate about but I am glad to hear you have found relief from the headaches. I have suffered with migranes/cluster headaches for years. I totally understand.

Take care and good luck in whatever you pursue.

Edit: Just thought of this. I used to get headaches every time I squatted and deadlifted. I started wearing a mouthpiece when I squat and dead several years ago and the squat/dead headaches stopped.

[chancey]

Really sorry to hear that rockman. It was a pleasure to read your posts. Best of luck to you.

[donaldmannion]

I am sorry to be ignorant but is this the same Rock that competes in the APA?

[rockman181]

Thanks for the kind words, guys. 3speed, I wish that all I had to do is wear a mouth guard to get rid of these headaches. I will actually try it this week.

Just a note, I went to the gym yesterday and lifted light. Bench, nothing over 275, triceps extensions, lat pull downs and seated rows, and preacher curls. Woke up with a headache this morning. It's really freaky, I put very little effort into the workout.

Hi Don! Yeah, it's me, Rocky. We met at that meet in New Hampshire last January. I've been following your training; you've become quite a monster. Whatever your doing up there sure is working.

Take care

[donaldmannion]

Thank you, sorry to hear about having to back off from lifting. I will mention you at our church for prayer

[rockman181]

Thank you Don, I appreciate that.

[dopar66]

Me too! Count yourself on another prayer list!

Man, Rocky, I am sorry to hear that! You are a strong dude with potential flowing out the buckets! I have a request before you completely decide. Try a chiropractor. Just give it a try. Many insurance companies will cover chiropractic, so check that first to be sure. If it doesn't work, at worst your back and neck will feel nice and loose. If it does work, YEE HA!

In the meantime: whether or not you're lifting heavy, in my humble opinion, you are welcome to post here any time!

God BLess.

[rockman181]

Hi Doug,

Thanks for the kind comments, and the welcome invitation. The thing I would miss most about leaving this sport is all the great people that I've met, and made friends with.

I have an appointment set for January 26th to get my body "re-aligned". Thanks so much for all of the support and suggestions.

[toolpod]

Rockman, sorry to hear about your setback. I will put you in my prayers.

Good Luck, God's Speed in your healing!