4-13-2008 Island Strength

The goal.

My goal is to win the World Championship in the Bench Press
and to hold a World's Record. While this will not happen this year,
I want it to happen. This has got to sound arrogant.
I am not a great natural bencher. Long arms. But no trait in champions
is more common than overcoming obstacles.
So long arms not withstanding, I have stated my goal. I'm trying to
take my training to the next level by being very specific to single-ply
bench competition, working on weak areas, and focus in on exactly what
MY optimal training load and recuperation period is. I want to recover
AND "super-compensate" prior to the next training session.
Here's the plan:

Monday "A Schedule" Old F-6
1. Alternate 2 or 3-Board Press w/Bands x3. Hit a predetermined
number and stop. Going for a PR most of the time.
2. Raw Comp-Grip BP w/Bands. Rep Max. Starting at 10 reps. Adding
10lbs and 2 less reps each workout. Down to 4 reps.
3. Raw 4-Boards w/Bands. Rep Max. Alternate 10 and 6RM
4. Hammer Curls For My Girl. Run the Rack. For joint health and
a reasonable strength relationship w/triceps.

Monday "B Schedule" New F-6
1. Alternate 2 or 3-BoardPress w/Bands x3. Same protocol as "A "
2. Raw Comp-Grip BP w/Straight weight. Same protocol as "A".
3. Raw 4-Board-Press w/Straight weight. Alternate 10 and 6RM
4. Hammer Curls for My Girl. Run the Rack.

Wednesday A Schedule
1. DB Rows, Elbows In. 20-10-5 or more
2. Vertical Pulls. Sets/reps TBD.
3. JM Press 8-6-4 x 2

Wednesday B Schedule
1. C/S Rows 5x5
2. Vertical Pulls. Sets/reps TBD
3. Rolling Tricep Extensions 4x10 or 9x5

The difference in support between my old F-6 and new
F-6 is significant. It's a totally different strength curve.
More time in a shirt can only be good. The bands mimic
a shirt even when done raw. And straight weight
is always good for power. Upper-back is getting hammered
good. So if I do my part, I feel this program will get me stronger.
But having and mastering the latest equipment is a big part
of the game. So a new 52" angle-sleeve Katana is on the menu.
I'm trying not to think about my opener yet.
Strength, strength, strength, strength, strength, strength