Frank gets strong.

[Frank.S]

I like benching equipped, i suck at it, but its pretty fun to move the bigger weights.

I'm capable of much more then 700 I feel. I wont be happy at all with a 700lbs pull to be honest. Its going to take about 805lbs to be a top20 deadlifter @ 220 and i want to be on there one day no doubt.

[Simon C]

Oh yeah, don't get me wrong, benching 120kg is way better than benching 105-110kg But I suck at using my shirt now too, and raw benching is more comfortable , and with raw benches, i don't fuck up reps badly from miss grooving it...

[Frank.S]

i miss grove raw reps all the time, my raw form stinks.

the only real full ROM stuff im doing right now is declines, im improving on those.. but still weak - shawn frankl is hitting like 550 for 3 reps on the decline. only 250lbs away

[Matthew]

Originally Posted by Frank.S

pretty pissed about training earlier today.

i have no problem training through pain if its going to help my lifts, but for whatever reason whenever my elbows problem comes up, the become very tight or something, the eccentric portion of the lifts becomes really damn hard.. the weights do not want to come down at all and the eccentric portion takes 5x as long.

at least its my last bench workout for over a week here, hopefully the time off makes me stronger.

tomorrow is speed day, looking forward to it.

With my problem, I can't control the weight on the way down and it pretty much falls towards my chest.
It's weird that you have the exact opposite thing happen.

Wrapping my elbows while I squat has helped a lot. As well as not benching the day after squatting. Lately my week has been deadlift, bench, day off, squat, day off, bench, day off.
Moving my squat day from the first day there to the fourth has really gotten rid of a lot of pain.

[Frank.S]

yep, ive learned to bench on saturdays and squat on sundays.

matthew.. i think we may have the same issue actually, yes my eccentric is very very slow when the problem arises, but, if i put on just slightly to much weight or dont concentrate- the weight falls, i loose my tightness and im screwed!

[Matthew]

The thing that helped me was wrapping my forearms/elbows when I squat, and occasionally when I'm not in the gym. Just use a tensor band and wrap it tight.

The week off in New Orleans, followed by switching my squat day, was the best thing to ever happen to my elbows.

[Simon C]

Originally Posted by Frank.S

yep, ive learned to bench on saturdays and squat on sundays.

matthew.. i think we may have the same issue actually, yes my eccentric is very very slow when the problem arises, but, if i put on just slightly to much weight or dont concentrate- the weight falls, i loose my tightness and im screwed!

This seems to be a good setup, I too bench on Saturdays and Squat on Sundays, probably why that's the way it's done at my PL club too.

[Frank.S]

sq/dl

elevated platform deads - 3 inch
60kg x 3
100kg x 3
140kg x 3
180kg x 3
x3
x3
x3
x3
200kg x 3

low foam speed squats
-walked out from squat stands
62.5kg x 3
102.5kg x 3
142.5kg x 3
162.5kg x 3
182.5kg x 3
x3
x3
x3
x3
x3

rack deads
-below knee
100kg x 5
140kg x 5
180kg x 5
230kg x 5
270kg (595lbs)x 6

everything felt not to bad. rack pulls are moving along. my best is 617 x 2..

[Frank.S]

rest day
out of here for the next few days, wont be training for 8 more days here.

3 weeks on, 1 week off. I dont think i rest enough, this should help.

[The Pencil Neck]

Originally Posted by Frank.S

rest day
out of here for the next few days, wont be training for 8 more days here.

3 weeks on, 1 week off. I dont think i rest enough, this should help.

I'm the same way. For years, I've been suggesting that "strategic deconditioning" sort of thing but I haven't really followed my own advice. I get going on a routine and just keep going. And then wonder why I get tweaked and why I lose momentum.

I've got another week of workouts and then I am going to take a rest. Really.

Good luck on yours. Take it easy.

[dmw]

I'm getting ready to end my rest week. I don't like them at all, but I'm sure they're for the best.

[Matthew]

You should still do something though, don't just sit around for a week.

[bigDman]

active recovery is where its at

[dmw]

Originally Posted by Matthew

You should still do something though, don't just sit around for a week.

I usually eat and drink a lot, does that count?

[Simon C]

Originally Posted by dmw

I usually eat and drink a lot, does that count?

That's what I do too, so it must count

[Frank.S]

just got back, my gf won best female lifter, went 7/9 - forget exact numbers, but she hit a nice bench pr and just missed an over 300lbs deadlift because she hitched it.

decent meet all in all. short on time here.

[Frank.S]

Originally Posted by The Pencil Neck

I'm the same way. For years, I've been suggesting that "strategic deconditioning" sort of thing but I haven't really followed my own advice. I get going on a routine and just keep going. And then wonder why I get tweaked and why I lose momentum.

I've got another week of workouts and then I am going to take a rest. Really.

Good luck on yours. Take it easy.

this is the second time ive gotten to my off week on my 3on 1 off schedual. I hit some nice PRs right after the break and it sure made my elbows feel better.

It is hard for me not to train.. gotta keep busy with other things i guess.

Originally Posted by dmw

I'm getting ready to end my rest week. I don't like them at all, but I'm sure they're for the best.

I hope so. trying it for this training cycle.. will decide later.

Originally Posted by Matthew

You should still do something though, don't just sit around for a week.

I do nothing. I walk to work, but i always do that. gotta give my mind a rest too?

Originally Posted by bigDman

active recovery is where its at

good point, ill ask for more sex.

Originally Posted by dmw

I usually eat and drink a lot, does that count?