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Training for a Big Bench

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  1. #1
    I am Rollo Tomassee..
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    Training for a Big Bench

    Well, Bench for starters...Ill do other shit too, if I can.

    The doc gave me the OK to workout my upper body and to be careful with certain exercises that cause pain (but ZERO lower body, which sucks) and bench is one of the exercises I can do with no pain.

    After reading the stickies from Cow, this is what I did today (minus the warm ups)

    Active stretched lower back areas as directed by the doc.

    DB Scarecrows
    8lbs for 2 sets, 10 reps (30 sec RI)

    Reverse DB Scarecrows
    same weight, same reps, same RI

    Arm Circles
    8lbs for 2 sets, 10 circles

    Barbell Bench
    135lbs for 2 sets, 12 reps
    185lbs for 1 set, 10 reps (warm up)
    205lbs for 2 sets, 12 reps (90 sec RI)
    same weight for 1 set, 8 reps, spotted for the next 3, had nothing left for a 12th rep (90 sec RI)
    same weight for 1 set, failed at 5, had nothing left at 6th ( 90 sec RI)

    Wide Grip BB Bench
    155lbs for 2 sets, 10 reps (60 sec RI)

    Close Grip BB Bench
    155lbs for 1 set, 10 reps
    same weight for 1 set, 6 reps (failed) rest paused for 15 sec, then fired out last 2 reps (60 sec RI both)

    Cable Incline Crossover (unilaterally)
    40lbs for 1 set, 12 reps
    50lbs for 1 set, 12 reps ( 60 sec RI both)

    Cambered bar Pushdown
    70lbs for 2 sets, 12 reps (30 sec RI)

    As you can see from my last MAX, 4x12 @ 65% 1RM is NOT 205lbs, but I had to be reasonable. I hadnt workedout in 4 weeks and hadnt done bench press in even more time, so my max had to had gone down.

    Anyway, I believe the weak link is my triceps. I couldnt finish my close grip bench AND when my arms were reaching full extension, thats when I fatigued big time. I wasnt going to do any tricep work, but I dont know, thats where I want suggestions.

    No pain by the way. And this was my frist day back to the gym with Maximum Pump, Matrix, and CEE at work. It obviously didnt keep my original strength.

    I couldnt stop laughing when I could only get 6 reps of 205lbs..
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
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  2. #2
    The Damned
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    Why can't u work lower body?? I know ur back's been bothering you, but what did the doc say about it?? Do you know what it is now??
    Quote Originally Posted by B40 View Post
    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?
    yeah, that shit!!!

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  3. #3
    I am Rollo Tomassee..
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    Bulged disk pinching the sciatic nerve in the L5 area. Its weird, but squatting (Bodyweight) does nothing to my back or problematic areas, but doc says no and I gotta follow his instructions.

    Im happy enough just ot be back in the gym. Even if its horrible.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  4. #4
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    You have no big pulling movements in there. A strong upper back is absolutely key for a big bench press. You should see the upper back volume some powerlifters implement. I often see them training their backs on both bench days and then on one or both of their squat/deadlift days as well.

    Looks like you're going with the linear periodization scheme?
    The only time it's bad to feel the burn is when you're peeing...

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  5. #5
    I am Rollo Tomassee..
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    Quote Originally Posted by CowPimp View Post
    You have no big pulling movements in there. A strong upper back is absolutely key for a big bench press. You should see the upper back volume some powerlifters implement. I often see them training their backs on both bench days and then on one or both of their squat/deadlift days as well.

    Looks like you're going with the linear periodization scheme?

    Thats a big 10-4 on the linear periodization! However, I couldnt finish this intensity, so I am thinking I should do it until its completed yes?

    I was going to do a pull on another day. I wasnt sure how to incorporate a pull into this push day, maybe you can suggest one.

    But tomorrow I was going to try setting this up for pullups or maybe some rows. Not sure yet, until I try. Today was basically a 'test.' With the abdominal pressure going on, I wasnt sure if it was going to pinch the nerve, but luckily it didnt, so I ran with it.

    With rows, I can maybe do hammer strength, spider rows, but bent over rows? I HIGHLY doubt it. But we wont know until I try.

    In any case, I started THIS thread on the bench cuz I figured this feedback can be applied with weighted pullups, rows, and hopefully soon, squats. Not so sure about deadlifts happening soon... I do NOT want a set back.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

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