UncleAl
MuscleHead
- Jun 20, 2012
- 1,376
- 600
Family bench press day with lots of form work and experimentation.
Bench Press:
Vinny: 45x10, 50x8, 55x6, 60x3 60x2, 50x15
Bobby: 55x10, 60x8, 65x6, 70x4, 75x2, 95x5 (assisted partials), 55x15
Dad: 135x10, 185x5, 225x5, 255x5, 275x1, 265x3x3, 230x10
Gramps: 45x20, 95x10, 135x8, 185x6, 205x4, 225x1, 215x3x2, 195x10 ss with
Pullup (neutral grip): 12,12,12,12,12,12
Curl: 65x12x5 ss with
Lying Tri Ext / JM Press Hybrid: 75x10, 85x10, 65x15,10,8
Banded Tri Pushdown: Red mini x 100
Pull-Apart: Red mini x 50
Full Body Crunch: 70
Walk: 3 miles
Bodyweight: 167.1
* Little Vinny hadn't lifted in three weeks, so he lost a little ground. Should be back to where he was next week.
* Bobby did well. His biggest problem is confidence, ergo the assisted partials with 95, which is 15 lbs higher than his PR single. Afterwards, he added five reps to his amap set and still had more in him.
* Big Vinny was, as always, strong on his work sets. The triples with 265 were solid, but I'd like to see them move faster; so we'll probably stay with this weight until he can get 3x3 to move nicely.
* I lifted lighter, so I could concentrate on engaging my lats on the descent to spring load the press. Unfortunately, I was not feeling it. However, an epiphany occurred while my son and I were messing around with lying tri extensions and JM presses. I told him I was shooting for something in between...with upper arms less than vertical but not much greater than 45 degrees. In the process, we tried a hard elbow tuck while "pulling the bar apart". Lo and behold, our lats magically spread (DUH)!!! Did a few light BPs afterwards to make sure it worked the same. Will probably have to continue to play with lightish weights for a few weeks to nail the technique down, but if it gets me even five more pounds on the lift, it will have been worth it. Much thanks to Go Away and ChrisLindsay for the great info and videos they posted on their logs this past week, without which I'd never have figured these things out.
Bench Press:
Vinny: 45x10, 50x8, 55x6, 60x3 60x2, 50x15
Bobby: 55x10, 60x8, 65x6, 70x4, 75x2, 95x5 (assisted partials), 55x15
Dad: 135x10, 185x5, 225x5, 255x5, 275x1, 265x3x3, 230x10
Gramps: 45x20, 95x10, 135x8, 185x6, 205x4, 225x1, 215x3x2, 195x10 ss with
Pullup (neutral grip): 12,12,12,12,12,12
Curl: 65x12x5 ss with
Lying Tri Ext / JM Press Hybrid: 75x10, 85x10, 65x15,10,8
Banded Tri Pushdown: Red mini x 100
Pull-Apart: Red mini x 50
Full Body Crunch: 70
Walk: 3 miles
Bodyweight: 167.1
* Little Vinny hadn't lifted in three weeks, so he lost a little ground. Should be back to where he was next week.
* Bobby did well. His biggest problem is confidence, ergo the assisted partials with 95, which is 15 lbs higher than his PR single. Afterwards, he added five reps to his amap set and still had more in him.
* Big Vinny was, as always, strong on his work sets. The triples with 265 were solid, but I'd like to see them move faster; so we'll probably stay with this weight until he can get 3x3 to move nicely.
* I lifted lighter, so I could concentrate on engaging my lats on the descent to spring load the press. Unfortunately, I was not feeling it. However, an epiphany occurred while my son and I were messing around with lying tri extensions and JM presses. I told him I was shooting for something in between...with upper arms less than vertical but not much greater than 45 degrees. In the process, we tried a hard elbow tuck while "pulling the bar apart". Lo and behold, our lats magically spread (DUH)!!! Did a few light BPs afterwards to make sure it worked the same. Will probably have to continue to play with lightish weights for a few weeks to nail the technique down, but if it gets me even five more pounds on the lift, it will have been worth it. Much thanks to Go Away and ChrisLindsay for the great info and videos they posted on their logs this past week, without which I'd never have figured these things out.
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