Quote:
Originally Posted by arjun13
Crossfit
Strength
Bench Press: 90, 94, 97f
Metcon
EMOM 15:
Min 1: 200m Row
Min 2: 12 Deficit Push Ups (4”)
Min 3: 12 Single Dumbbell Step Ups, 22.5kg to 24"
Finished it - ave HR 167, max 185
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96 was my previous PR, and when moving up through the weights, I knew it was pretty unlikely I was going to beat it because of my tennis elbow. I still gave it a good shot and it went half way up and I struggled with it for a bit. I skipped testing max box jump because I value my shins.
The metcon was fun. It's nice to do a not all out one. Deficit push ups were easy.
We test deadlifts and strict HSPU on Friday. After that, there is a deload built in before the next cycle (which I hope is weightlifting). I am going to take that deload pretty seriously. I might only go 3-4 times in 9 days. I've basically trained 5-6 times a week since I got back from India in January. While I haven't got injured and feel fine, I can sense that I've accumulated some overall fatigue and just need an easy week.
Quick question. Why attempt bench PRs if you don't have much bench assistance exercises to help your bench? What ends up happening is grinding 1 rep maxes over time with slow progress and punishing your tendons.
You have accessories but it doesn't look like you take them too seriously... sprinkled in here and there.
You would have a lot smoother progress if you added just 2-3 more total exercises per week and worked on progressively improving them week after week.
- Smith machine JM press - Best tricep and tricep tendon builder and has direct carry over to bench.
- Dumbbell Bench press 3 by 8-10 with deep ROM and stretch in order to build your pec strength. But work on improving this every week on double progression. Treat it seriously.
- Shoulder DB external rotation - extremely underrated but builds the muscles inside your rotator cuff and absolutely vitally important when doing bench maxes.
- And if you want, add upper back chest supported row but on double progression every week.
To get ahead of tennis elbow, do a ton of low weight reverse forearm curls as well as hammer curls. Having a strong brachialis is very important in giving you elbow stability (more force production) for all pressing movements.
Last edited by Tien; 08-09-2023 at 08:24 PM.