WHILE I enjoy toying around with big dumbbells and clean-pressing fat bars, I need to scrap that kind of stuff for the next 7 weeks and focus on improving my bench. That’s why tonight I enlisted the help of my friend and coach, powerlifter Joel McCaughan; his input has resulted in the changes to my press programming. There will be further adjustments made, where required, over the coming weeks.
Two important aspects that have changed about my bench (so far): 1. I’m using a narrow grip, pinkies on rings, and keeping the elbows tucked as much as possible (they still flair when doing near-max work – something I need to work on), and 2. I’m not bothering with back arch. I have tried in the past to develop an arch, and this time around, benching with no arch appears to have not affected my power at all. So screw it.
And something pretty cool happened tonight also; I gave dips another shot, and they weren’t shit! Managed 10 with good ROM, no problems. Dips will definitely be returning to my regular programming. That means, at some point, the contest with Christian and Joel will be back on.
But right now, the only thing that matters is tomorrow night’s deadlifting; 240 kilograms for as many reps as I fucking can… hopefully 10.
warmup w/DBs & bands
Bench press
20 kgs x 20
60 kgs x 10
80 kgs x 3
paused sets
100 kgs x 1
120 kgs x 2
130 kgs x 2
Dips
10 @ BW (127 kgs)
Axle OHP (strict)
30 kgs x 8
50 kgs x 5
75 kgs x 3
85 kgs x 10 PR
DB bench press
25 kgs x 10
30 kgs x 10
35 kgs x 10
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