Tbone Strength 9/15/08

Max Effort Bench

Its official I'm putting Strongman on hold for the moment, I have unfinished business in powerlifting.

All work today done raw:

Raw Bench: 135x8, 185x8, 225x5, 275x5, 315x3, 365x2, 380x1 (missed second rep!)
Dropped down: 225x2, 275x2, 315x2, 335x2, 350x1

Rack Lockouts: Height approximately equal to that of a 4 board for me:
225x5, 315x5, 405x5, 455x5, 500x2

Rolling Triceps: 2 sets of 10

Dumbbell Rows: 125lb dumbbell 3 sets of 10

Rear Delt Machine Thingy (RDMT): 2 sets of 8 superset with:
Front Pulldowns: 2 sets of 8

I'm going back to the old school westside of thinking in my approach to benching. Louie has a damn good point when he says that people spend so much time in the shirt trying to raise their bench that they neglect to train and strengthan the other muscles necessary in your bench going up. What I found in looking back on my old logs is that when I trained my tri's, upper back, lats, and rear delts 2 times a week, my bench went up in a big way (Including my 400 raw bench that I did before the casino closed). I think I'll spend about 2-3 weeks of heavy raw training to readapt my CNS to dealing with heavy bench loads so that I can get that damned 500 out of the way so I can go on to bigger and better things.

I should be on the island this weekend if all goes well, Steve if you wanna train together let me know!