Bench Day
Bar
135x5
185x3
205x3
225x3
315x1
405x1
Add SlingShot
455x1
Add Super Katana and 4-board
585x1 +HOLDING IT FOR 20 Seconds extra!
3-board
585x1
605x1
5-board (worked on new form)
315x5 (2 sets)
405x5
Pushdowns
2 sets of 10
Incline Tates
2 sets of 10
Rolling Extensions
2 sets of 10
Big Steve (The Polish Experiment)
Bar
135x5
185x3
205x3
225x1
255x1
275x1
3-board
315x1
Add Slingshot, full range
345x1
365x0 (Could of made it but didn't grind it out)
Add A/S Katana and 4-board
405x1
3-board
405x1
405x0 (Brought it too far down)
5-board
315x5
335x5
Cable Crossover Pulldowns
3 sets of 10
Rolling Extensions
2 sets of 10
Scott
Bar
135x5
185x5
205x2
225x1
235x1
250x0 (Technical difficulties)
Close Grip Rep Out
155x15
Solved a problem with Scott's leg difficulties. By putting plates under his feet, we eliminate the over extension of his legs which by putting too much of a stretch on his legs causes them to cramp. With the plates under his feet, his legs aren't over extended and he can get more leg drive which should result in bigger benches for him. We need to do work on his set up and we should be golden with him.
Big Steve got some solid work in. What we need to do with Steve is really work on torquing the shirt and really jacking it instead of putting it on like a t-shirt. With this new Katana (bargain rack) the arms are a tad big which means we need to move the seams of the shirt towards his elbow and really focus on getting a big pop from the chest plate. With Steve's new foot placement also we have to focus on him getting tight and having a big launching pad for his bench.
With me, I myself am working on a new set up which is going to take some time to get down. I need myself to work on handling bigger weights more often. Steve pointed out that I was too far down on the bench when I was bringing weights out which made me too far away from the J-Hooks in terms of racking the weight. By just moving up on the bench a little bit, I smashed 605 like an empty bar. Getting back in my shirt more often will be extremely beneficial down the line I feel, especially with my new shirt coming in. Really need to hammer my lats more than I do and work the legs to get more leg drive.
All in all a good session with some valuable lessons learned. Next week is going to be Reverse Bands, with or without a shirt is unclear to me right now. Continuing to overload our CNS is going to be essential in allowing our bodies to be conditioned to bigger weights so its not such a shock when we get them in our hands.
