joebear ME bench log

[joebear]

ME effort movement :

3 board presses

135 x 10 reps
185 x 10 reps
225 x 5
275 x 5
315 x 3
365 x 1
385 x 1
400 x 1- new pr !!!!

followed with - ( full range movement) stopped well short of failure

225 lbs. x 20 reps
225 lbs x 15 reps
225 lbs x 10 reps

triceps-
seated dip station - 4 sets x 15 reps per set (to failure)
standing tri pushdowns - 4 sets x 15 reps per set ( to failure)

back -

seated rows 4 sets x 8 reps to failure
pull ups - 40 reps total ( 4 sets total )


Felt pretty good after the workout- heavy end weights are pretty much identical to my last floor press rotation . Focused on pause at bottom of lift for a "quick" 2 count with spotter . For some reason just felt like doing high reps at 225, (might feel it tomorrow)

My assistance max exercises are improving but I don't FEEL any stronger when I bench during the week - I usually do some low rep sets up to 225 or so a few days later , just to get the blood flowing . 225 still feels the same though, I am going to have to go for a heavy end triple on the flat bench next ME workout and see where I am at- (hopefully I can hit 375 for 3)

[toolpod]

Nice board work, Joe!

[dopar66]

I feel bad. A new guy opens a new log with a new PR......

CONGRATULATIONS!!!

Of course following that up with 45 reps with 225 adds to fatigue, and I'm a firm believer in resting..... :')

That's a mighty fine workout, Joebear! I like you throwing in the "kick my own hind parts" part of the workout on an as-you-feel-it basis. Something to really shake up the ole CNS.

God Bless!

[chancey]

Super board work. Ditto on opening Pr. That's pretty intense taking all those sets to failure after doing all those 225 reps. Nice workout.

[joebear]

Thanks for the encouragement guys !

I am thinking of throwing in some DE movements- ( maybe 3 days later) do you think this would be too much following all the ME work I did plus this is the day I usually crush my tri's and back

I keep going back and forth on the speed work philosophy- some guys seem to swear by it, some avoid it all together . I know the Metal Militia guys don't do speed work.

Any comments - suggestions greatly appreciated !

Joe

[3speed]

You're a strong bencher.....don't know if I can help much but.....

I tried speed work for a few months and all I got from it were sore elbows. (I am a master lifter) I switched up and started doing 3 sets of 12 - different bench exercises - on a light day and killed my triceps(heavy) the same day. I made some nice gains on that plan.

[joebear]

Thanks for the insight- I will be 40 in a short time, I feel good right now, no injuries to speak of- knock on wood !
I will be a master lifter soon myself- how much of the "getting old" thing is in the head- ?

Joe

[3speed]

Look at Ed Coan - 44 years old - and still destroying all opponents. Look at Gary Frank. Look at what Mike Bridges just did at the USAPL Master's Nationals. You tell me. I am still getting stronger. I just have to be a lot smarter about my workouts and my recovery.

I will repeat here what I have said many times. If you want to do something, you will find a way to do it. If you don't want to do something, you will find an excuse not to do it. Don't let turning 40 keep you from making progress.

[dopar66]

Piggyback 3Speed.

If you have been blessed enough to lift injury-free, the mid-30s to mid-40s are your peaking years. Some peak in the 30s, some in the 40s, but a BUNCH of top-tier lifters dominate into their 40s. Don't sweat it, just keep on lifting, but like 3Speed has done, learn to adapt your workout to match your recovery.

God Bless!