franchise24
Senior Member
- Oct 20, 2015
- 181
- 36
01/23/2018
I'll start by saying I weigh 236 right now. I started at 215-218. The last few weeks training has gotten rough due to the weight gain. Harder to set up for my deadlift, Bench I have outgrown my grip width. So I have had to relearn bench with a wider grip again. I have been benching with either my pinky finger or ring finger on the rings. The last few weeks I have started to feel some pain in shoulders elbows and first time in my biceps. Last night my top sets were set to be 380. I got to my finally warmup before 380 which was 363 and when the bar touched my chest I felt some pain in my shoulders and biceps. As I started of to press my left wrist folded back causing me to fail the lift. Now I do have a quad/hip/it band issue that was bothering me as well Not allowing for much leg drive. I switched wrist wraps and made sure I casted my wrist nice and tight. Hit the 363 second attempt. Three weeks ago I hit 369 for 3x3. We decided to scrap the 380 attempts and work on wider grip. we dropped down to 341 middle finger on the rings this time. I hit 341 easy for 5 We went 341 again this time with index finger on the rings and a pause at the top for a triple. My grip now is middle finger on the rings. I get the most drive and power from this setup. Next week we will try again.
Bench:
155 1x10
231 1x5
275 1x3
319 1x1
341 1x1
363 fail
363 1x1
Close Grip Bench:
265 5x5
Barbell OHP:
175 2X6
175 1X10
Lateral Raise/Front Raise:
20 3x10/3x10
Green band Single Hand Tricep Pushdown:
3x15
I'll start by saying I weigh 236 right now. I started at 215-218. The last few weeks training has gotten rough due to the weight gain. Harder to set up for my deadlift, Bench I have outgrown my grip width. So I have had to relearn bench with a wider grip again. I have been benching with either my pinky finger or ring finger on the rings. The last few weeks I have started to feel some pain in shoulders elbows and first time in my biceps. Last night my top sets were set to be 380. I got to my finally warmup before 380 which was 363 and when the bar touched my chest I felt some pain in my shoulders and biceps. As I started of to press my left wrist folded back causing me to fail the lift. Now I do have a quad/hip/it band issue that was bothering me as well Not allowing for much leg drive. I switched wrist wraps and made sure I casted my wrist nice and tight. Hit the 363 second attempt. Three weeks ago I hit 369 for 3x3. We decided to scrap the 380 attempts and work on wider grip. we dropped down to 341 middle finger on the rings this time. I hit 341 easy for 5 We went 341 again this time with index finger on the rings and a pause at the top for a triple. My grip now is middle finger on the rings. I get the most drive and power from this setup. Next week we will try again.
Bench:
155 1x10
231 1x5
275 1x3
319 1x1
341 1x1
363 fail
363 1x1
Close Grip Bench:
265 5x5
Barbell OHP:
175 2X6
175 1X10
Lateral Raise/Front Raise:
20 3x10/3x10
Green band Single Hand Tricep Pushdown:
3x15
franchise24
Senior Member
- Oct 20, 2015
- 181
- 36
I was talking with coach about all this last night. We realized I have gotten wider and bigger. So we tried going wider on the bench. That is fixed. We also discussed that I have been having difficulty setting up on my deadlift with belt on He looked at the belt and he said the belt was too much belt. SBD belt 13mm lever. Belt. He showed me how much belt there was between me and the belt, then you pulled a 10mm buckle belt and showed how much less there is in the front. And he said the make thing more advantageous or comfortable as he got bigger he would turn the belt buckle to the the back. So I will start pulling with my 10mm belt tomorrow.
franchise24
Senior Member
- Oct 20, 2015
- 181
- 36
Conventional Deadlift:
155 1x10
275 1x5
319 1x5
385 1x3
451 1x1
429 1x1
540 1x1
578 3x2
Barbell Rows:
243 5x5
Supinated Chest Supported Row:
190 4x15
Hammer Curls:
30 3x15
No lower body accessory work due to tight quad. A good session last night. The team was on fire last night. One of our guys pulled 722 for a double weighing 220. Another guy pulled 700 for 4 weighing in at 175. Fucking atmosphere last was just on fire. I have 600-600+ for sure at the meet. Everything felt heavy last night but I fought through every set. Coach had video feed back and showed how fast and explosive I was off the floor. So I said to him to make the call for what he wanted my top set to be. That was our last heavy pull session before the meet.
155 1x10
275 1x5
319 1x5
385 1x3
451 1x1
429 1x1
540 1x1
578 3x2
Barbell Rows:
243 5x5
Supinated Chest Supported Row:
190 4x15
Hammer Curls:
30 3x15
No lower body accessory work due to tight quad. A good session last night. The team was on fire last night. One of our guys pulled 722 for a double weighing 220. Another guy pulled 700 for 4 weighing in at 175. Fucking atmosphere last was just on fire. I have 600-600+ for sure at the meet. Everything felt heavy last night but I fought through every set. Coach had video feed back and showed how fast and explosive I was off the floor. So I said to him to make the call for what he wanted my top set to be. That was our last heavy pull session before the meet.
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