M/E BENCH PRESS

Day 2, 11 Weeks Out from '11 Heavy Metal Open

BENCH PRESS (not so paused)
45x20, 135x5, 185/225/275x1, 315/315/325x3

SCAP DEPRESSIONS
40 reps

ARNIE PRESS
22.5#s DB - 3x15

FACE PULLS
40 reps

Got checked out for my rib pain (#8 or 9). Dr. Smith says it is "sliding rib syndrome". I'm icing and may get some anti-inflammatories. I'm scheduled for high pin pull triples this weekend. I'll probably just work up and stop when necessary.

Mens Sana in Corpore Sano

M/E SQUAT

Day 1, 11 Weeks Out from '11 Heavy Metal Open

WARM UP

SQUAT
45/135/225x5, 315/365/435/475/485/485x1

PULL THRU
#6/#10x3

Stopped there, ran out of time. I felt a little 'pop' on my left side by my ribs. No bruising, just a little pain. Will see a sports med doctor Monday.

Mens Sana in Corpore Sano

ACCESSORY (B)

Day 3, 12 Weeks Out from 2011 Heavy Metal Open

SPEED DEADLIFT (double overhand)
135x5, 325/295/295/295/295/295x2

TRICEPS PUSHDOWN
#8/#10/#12/#14x10

CABLE ROW
3 x 10

I didn't do the dumbbell bench press because my pectorals and front deltoids were still really sore from Monday.
Skipped abs since I ran out of time.

Mens Sana in Corpore Sano

M/E BENCH PRESS

Day 2, 12 Weeks Out from 2011 Heavy Metal Open

WARM UP

BENCH PRESS (paused)
45x15, 135x5, 185/225/275/315/315/315x3

SCAP DEPRESSIONS
3 x 8

ARNOLD PRESS (w/ fat gripz)
20 lbs DB x 3 sets x 15

FACE PULLS
3 x 6

Took it easy a bit on assistance (except the Arnold Press) because my elbows were on fire after the bench press. I need to work on form, too.

Mens Sana in Corpore Sano

M/E SQUAT

Day 1, 12 Weeks Out from 2011 Heavy Metal Open

WARM UP

SQUAT
135x5, 225x3, 315/365/405/435/475/475/485x1

GLUTE BRIDGE
3 x 8

ABS
3 sets

PULL THROUGH
3 x 10

Post workout "nutrition":
Footlong Subway sandwich made of parmesan-oregano bread, 16 meatballs, 4 slices of bacon, onion, bell pepper, mayonnaise, and oil. Mmmmmmmmmmmmmmmmm

The 485 was high. I was trying to take just a two-step walkout and I set up a bit narrow. Oh well.

Feels good to be training for a meet.

Mens Sana in Corpore Sano

ACCESSORY (A)

CHEST-SUPPORTED ROW w/ FAT GRIPZ
5 x 10

"SPEED" BENCH PRESS
45/95x10, 135x5, 185x3
*stopped because my right biceps tendon was feeling funky

STEP UPS
3 x 8 each

ABS
3 sets


Not fun. I'm ready to start meet training!

Mens Sana in Corpore Sano

RECOVERY

FOAM ROLL
upper back
IT bands

STATIC STRETCH
glutes
quads
QL
hams
hip flexors

The foam rolling was downright painful. Maybe I'm sore from training, I don't know. I finished by covering my right hip area in blue heat and sat down for some more studying.


Mens Sana in Corpore Sano

M/E BENCH PRESS

WARM UP

INSANELY NARROW-GRIP SWISS BAR BENCH PRESS
55/145x5, 195/225x3, 175/175x6

SCAP DEPRESSIONS
4 x 8

ARNOLD PRESS w/FAT GRIPZ
3 x 15 @ 17.5 lbs.

FACE PULL
4 x 6

We used the swiss bar today. The neutral grips on that thing are super narrow... I swear I was coming down and my wrists were on my nipples. This is how I'll run the swiss bar during my meet training. I'll work up to a pathetic triple, then do some sets at a high rate of speed for more reps just to get the CNS effect a bit more. It will also function as a sort of de-load at 6 weeks out. The Arnold Presses are for my weak front delts. It's seriously embarrassing how little I can do on these, but I WILL make progress! I plan to just keep looking back at the last week's training and up the weight and keep the reps the same. Since my front delts are weak in relation to my rotator cuffs and posterior delts, I'm killing off the volume on face pulls so I can get that balance a bit better. I didn't feel the need to do triceps since I did the close grip work... and because I swear I could lock out 405+ if I could just get it 4 inches off my chest.

Here's a video of me bench pressing 358.
2010 USAPL Nationals Bench Press


Mens Sana in Corpore Sano