Weasel45 Log - Page 28 - Health and Fitness Forum

yup!

one thing, tho.. re: bench.. look at your elbows after the pause.. they flare back immediately. I haven't flat benched a meaningful weight in forever, but I think if you can fix that (assuming it's broken) that you can make quick gainzzzz there.

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06-15-2013 , 11:41 AM

#677

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Thanks cha.

Busto,

Thanks for the tip. That was my first time I've ever filmed my bench. Could that move right after I pause be caused by having my grip too wide? My middle fingers are on the rings

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06-15-2013 , 04:04 PM

#678

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

If u want to continue gripping that wide, I think tucking less would fix that elbow thing. Can't even see if you're tucking too low tho. I'll check again later, I'm at work

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06-15-2013 , 04:10 PM

#679

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

I see what you're talking about. I'm thinking he isnt "pulling the bar apart" until he starts to push up from the bottom, so there's some slack in the back causing the elbow flare.

Weasel - Maybe just think more about ripping the bar apart from the time you start to grip it in the rack until it goes back into the rack.

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06-17-2013 , 03:44 AM

#680

KRS ONE

veteran

Join Date: Feb 2007 Posts: 2,085

Yeah I can see how 60lbs of PR would be disappointing....

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06-17-2013 , 04:10 AM

#681

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

doesn't look like you're tucking excessively or touching too low. middle fingers on rings seems very wide (to me), but you've made significant strides in benching, so I'd stick with it. for me, I try to use the same grip as I do with my ohp.

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06-17-2013 , 09:34 AM

#682

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by busto_in_hawaii

You're aware he has to at least cover the rings in competition, right?

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06-17-2013 , 09:37 AM

#683

saw7988

Carpal \'Tunnel

Join Date: Jul 2005 Posts: 11,463

Wait what, really? I thought you were allowed to close grip.

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06-17-2013 , 10:17 AM

#684

Weasel45

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Join Date: Oct 2003 Posts: 6,284

You are allowed to use a close grip. cant be wider then the rings but no rule on how close your grip can be. at least thats the case in the uspa

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06-17-2013 , 10:24 AM

#685

downtown

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Join Date: Dec 2004 Posts: 12,446

Congrats on PRs!

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06-17-2013 , 10:27 AM

#686

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Weasel45

You are allowed to use a close grip. cant be wider then the rings but no rule on how close your grip can be. at least thats the case in the uspa

huh, ok. Maybe I read that in USAPL rules or something.

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06-17-2013 , 11:05 AM

#687

kidcolin

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Join Date: Jan 2005 Posts: 109,033

Yeah you can't be outside the rings. Anything over or inside is fine.

This is true for any fed as far as I know. You can def bench inside the rings in USAPL.

Last edited by kidcolin; 06-17-2013 at 11:10 AM.

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06-17-2013 , 11:16 AM

#688

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Where the hell did I get that idea in my head?

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06-17-2013 , 11:04 PM

#689

Weasel45

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Join Date: Oct 2003 Posts: 6,284

Thanks DT.

KRS,

I know that any PRs are good, i just thought i would get better numbers based off of how training was going

Week 10 day 1

Squat with belt x 4 @9. 4-6% fatigue
315x4 @7
365x4 @8
390x4 @9
370x4 @9

Comp bench x4 @9. 4-6% fatigue
225x4 @7
245x4 @8.5
260x4 @9.5
240x4 @9

I tried to pull the bar apart and be not let my elbows flair back. I think i was thinking about to much stuff and thats why the numbers were so bad today

2 count pause bench x 3 @9. 4-6% fatigue
225x3 @8
240x3 @9
230x3 @8.5
230x3 @9

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06-17-2013 , 11:46 PM

#690

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

sent you a PM the other day

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06-18-2013 , 12:04 AM

#691

Weasel45

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Join Date: Oct 2003 Posts: 6,284

Sorry I've been posting from my phone and didn't realize I had a pm. I'll email you tomorrow

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06-18-2013 , 12:20 AM

#692

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

no problem, plenty of time

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06-18-2013 , 10:46 PM

#693

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 10 day 2

Dl with belt x4 @9. 4-6 percent fatigue
435x4 @8
475x4 @9
450x4 @9

8cm towel press x 4 @9. 4-6 percent fatigue

265x4 @8
280x4 @9
265x4 @9

2 count pause squat x4 @9. 4-6 percent fatigue

315x4 @8
355x4 @9
330x4 @9

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06-19-2013 , 09:12 PM

#694

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 10 gpp session 1
Lying external rotation
3x10 +10lbs

Face pull
2x10

lying external rotation stretch
2x10

Planks
2 sets

Row
3x10x185

Ab wheel
2x10

Conditioning
168-148 5% fatigue

took two time getting up to 168 to get 5 % fatigue after initially getting to 168. Did this on the exercise bike

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06-20-2013 , 07:49 PM

#695

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by cha59

I just got to the part of Supple Leopard where he talks about your bench issue. Do you have that book? He says the same cue as I suggested, plus mentions doing mobility work on the chest, shoulders and upper back.

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06-20-2013 , 07:51 PM

#696

Weasel45

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Join Date: Oct 2003 Posts: 6,284

I do have the book. Im only like 30 pages into it though. Is what you're talking about in the bench chapter?

Quote

06-20-2013 , 07:52 PM

#697

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

yeah, its the elbows flare fault

Quote

06-20-2013 , 11:10 PM

#698

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Thanks cha.

Week 10 day 3
Squat vs avg band x3 @9. 4-6 percent fatigue

275x3 @8
315x3 @9
300x3 @9

Bench vs double minis x3 @9. 4-6 percent fatigue

225x3 @8.5
235x3 @9
225x3 @9

Press x6 @9. 4-6 percent fatigue

140x6 @7.5
160x6 @9
150x6 @9

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06-21-2013 , 09:50 PM

#699

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 10 day 4

Deadlift vs mini x 3 @9. 4-6% fatigue

Used a hook grip today. my wrist has been hurting when I use an alternate grip. This felt ok just killed my thumbs. It let me keep my arms like 3 inches closer on each side

385x3 @7
415x3 @8
445x3 @9
425x3 @9

CG floor press x7 @9. 4-6% fatigue

185x7 @7
225x7 @8
245x6 @9.5. Overshot this one. My triceps fatigue out of nowhere on this exercise.
225x7 @9

Rowx6 @9. 4-6% fatigue

225x6 @8
245x6 @9
235x6 @9

Quote

06-24-2013 , 09:51 PM

#700

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 11 day 1
Felt tired throughout the workout and everything felt heavy

Squat w/ belt x3 @9. 4-6% load drop
365x3 @8
400x3 @9
380x3 @9

Comp bench x3 @9. 4-6% fatigue
225x3 @7
245x3 @8
265x3 @9
250x3 @9

Pin press (chest level) x2 @9. 4-6% fatige
245x2 @7.5
265x2 @8
280x2 @9
265x2 @9

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