Starting again (joebear) 405 bench

[yankees]

Starting to work out again after a layoff due to "life" in general

Will be posting next week

Great to be back !

[yankees]

I did a quick single at 405 after my workout a few weeks ago, trying to gauge my starting strength and build a routine from there. I did a lot of reps before the single so my strength was definitely compromised somewhat, not making excuses here, just saying ....

Here is the vid of it : weighing 212

www.youtube.com/watch?v=l1SmQoj4is4&feature=youtu.be

[toolpod]

Joe, looks real good man! If I might give you a little advice, watching your vid; it looks like your grip is a touch narrow. Your forearms are about 1" to the inside of being perpendicular to the floor. You might want to try adjusting your grip outward by a finger width: it might help long-term.

[yankees]

Thanks for the tip TP I will incorporate it if possible - I bench somewhat narrow because my shoulders are still somewhat compromised from 25 yrs. of softball

Bwt - 212

warm ups ....

work sets :

250 x 10
275 x 8
300 x 6
325 x 4
350 x 2

Weights felt REALLY good, which is good ! Too prone to injury the last few years to rush into this thing too fast. I will probably do a split -1 body part a day for a few weeks until I get my "sea legs" then work out a specific come back style program.

[nachtegaal45]

The Biggest Bear in the Woods has returned!

[yankees]

Yeah Baby

Hit some heavy singles today working up to a heavy double

Flat bench :

185 x 10
225 x 10
275 x 5
315 x 5
365 x 1
385 x 1
405 x 2 -

felt pretty good , butt down TNG, I don't know if I had 3 but would have been pretty close I think. I think I am going to stay in the 315 range with reps for a few weeks, I hit 405 a few times the last 3 weeks or so and don't want to push the CNS too much too soon

Did some flyes for reps to get a decent pump going

50's x 3 x 20

Did some rows seated - 4 x 12

A few sets of biceps- 3 x 8 st. curls @ 125 lbs.

All in all felt pretty good, might throw in some cambered bar benches next week for a really good stretch out of the hole -gotta be careful with these though !

[yankees]

Flat bench

Bwt - 213

warm ups ....

Work sets :
315 x 10,8,6,4,2 - TNG weight felt pretty darn good

lat pull downs - 5 x 12

dumbbell flyes - 50's x 4 x 20

Short and sweet !

[Rosario-546]

Yankees took it on the chin today, what a waste of a day off.

[buckeye2010]

Great job on 405.Made it look easy.405 is a great bench no matter what the age. I think it is the goal we all start with.Someting about having 4 plates on the bar drives us all.

[nachtegaal45]

Sometimes he tones his workout down so his spotters can have a break for lower back. Good work!

[yankees]

I don't know about that nacht... but

Had some energy today and went light on flat bench -

225 x 5 x 10- felt REALLY GOOD !

[yankees]

Morning wrkt- flat bench

bwt 212

work sets-

275 x 10
300 x 8
325 x 6
350 x 4
375 x 2

flyes- 50's 5 x 20

I was going to sets at 315 again today, but my partner wanted to go 10 ..... so we did that
weight felt pretty good

[toolpod]

Very nice man! Represent for the "32-inch triceps club" :-)

[osu122975]

Good work on the bench.

[yankees]

Primary bench day - bwt 213

warm ups...

Shoulder has been hurting so I am going to use a swiss bar for a few weeks, I aggravated it chopping wood- pretty sure anyway

Work sets: using 45 lb. swiss bar

225 x 5
250 x5
275 x 5
315 x 10 - TNG but solid reps

Did lat pull downs

5 x 15

[toolpod]

Solid work, Joe!

[bblackstone]

Slow but sure.......... Stay steady.

[buckeye2010]

315 for 10 is really solid. I have that as a goal of mine but the best I have done is 9 and that last rep was abig bounce and up on my toes.Great job!

[yankees]

Thanks Buck !

Warm up ...

Bwt - 212

Work sets:

Dumbbell presses - just to change things up a little

150's x 1 x 6
150's x 1 x 3
130's x 1 x 9
130's x 1 x 6
100's x 3 x 10 - went for the volume/ pump today

close grip bench presses - REALLY CLOSE GRIP ! Pinkies on nurling at middle of bar -( maybe too close in retrospect )

250 x 5
275 x 5
300 x 5
225 x 10

[nachtegaal45]

Dumbbell presses and flyes eh? I better bust out with the Schwarzenegger"Kindergarten Cop" quotes before my comedic timing is off. ;D Good work man!

[yankees]

Thanks Bubba !

Bwt 212

warm ups....

Cambered bar bench presses - work sets

315 x 10 - TNG all sets
275 x 10
250 x 10
225 x 10

Flyes - 40's x 3 x 20

Lat pull downs - 5 x 12

WOW crazy stretch ! It's been a while since I did cambered bar benches, they really torque the shoulder girdle hard, I could barely touch the bar to my chest with the 5'' camber in the middle, if I do these again I will certainly go at least a 1 board and seriously consider going with a 2 board

I can see why Mike McDonald was such a fan of these, I can't think of too many exercises that would build your bottom end strength better than these, but the risk/ reward ratio is certainly a consideration.

[yankees]

Thanks 45 !

Took the weekend and Monday off..

Warm ups ...

Work sets - did a lot of reps today, just to change it up

275 x 20 - TNG - DIED A TRICEP DEATH HERE
250 X 15- TNG
225 X 15 - TNG - Actually felt pretty good
185 x 15 - TNG
135 X 20 - TNG- rough set !

Pec dec flyes - 3 x 20

lat pull downs - 5 x 12

shrugs - 100's x 4 x 15

[yankees]

BWT - 212

Warm ups .....

Flat bench with black monster mini's - attached to bottom of power rack on pegs

Work sets :

225 x 5 - good pauses
250 x 5 - good pauses
275 x 1- good pause
295 x 1- good pause
315 x 1 - good pause - HEAVY rep here !

flyes - 3 x 20 @ 50's

Lat work- rows - 5 x 8

light triceps work - pushdowns - 3 x 20

[yankees]

Hit some bench today

Bwt 212

warm ups...

flat bench:

330 x 10 - TNG
300 X 8 - TNG
275 X 6 - TNG
250 X 4 - TNG
225 X 15 - TNG

Did a reverse pyramid of sorts and finished with a high rep set

Lats - pull downs 4 x 8- heavy
Biceps - standing dumbell curls - 3 x 10 - 45 sec rest between sets

[osu122975]

lookin good - workin hard