Post by derekspence on Mar 3, 2011 1:35:15 GMT -5
No barbell exercises
OH db pressess
20x5, 40x5, 50x5, 65x5, 70x5 these were alternated one arm at a time focusing more on eachs individual strength
one arm pressdowns d handle
60x20, 10, 10, 10, 10, 10, 4
pulldowns
120x 4 sets of 20 reps
DB curls
2 sets supinated 50lbsx10,8 one set hammer for 12 reps.
must mention before anyone reads below, I have had numerous shoulder injuries before I learned any of these.
ok. Here and there. I have trained a with a few different people.
Trained a little with Brock and some with Harv, and some With Bert.
I seek knowledge all the time when it comes to the power game. Why? I want a bigger squat! I want a Bigger Bench! I want a Bigger Deadlift! Plain and simple.
I appreciate the help and knowledge. in my learning expierence,
I can squat big by myself and deadlift big by myself, on occasion Bench Big By myself. What I am getting at, for the guys that are new somewhat new, or just forgot. Training with someone On bench day is great. Especially when it comes down to bench setup.
Most of us Train alone. When it comes to bench. Even with the other two powerlifts. No doubt, I can dump a bar on a squat safely, and I can let the bar go on a deadlift if I lose form. However, there are times, when I want to do full form. The power rack is sometimes not forgiving. for those of us that are thick from chest to waist you know what I am talking about.
In most cases, It is good to have a spotter for the setup, and handout for benching. Especially when You want to bench heavier and heavier, or get used to holding heavier weights at arms length. More or less to reduce the workload on ourselves while benching.
Why Do I mention This? Pulling safely out of the rack for heavy bench pressess for me I can pull out 430 or so with no strain in shoulders or lats, then do some work sets. Since we are not bodybuilders however, It is necessary to have either our One person spotter to help hand out heavier loads, or our three person spotter setup like we have at our powerlifting meets. Not all of us can afford the breaker bench or swing arm attachments to add to our racks,(but we can save up for them). The use of the spotter(s) add a better element of safety and improvment of attaining the bigger bench.
I for one know, I want a bigger bench to surpass our 600lbs bencher, and our 500+benchers. Schedule and other conflicts are around, but I also aim to get around these difficulties. The only problem with spotters if finding ones who know your goals, and what you need done when benching. I know first hand, from acquiring unknowledgeable people from spotting me who are more dangerous then the heavy bar that I am about to lift.
So recommended for some newbies, go online check out 3 person spot setup for bench. I know supertraining06 has a vid up online How it should look, and happy benching, BENCH BIG!
OH db pressess
20x5, 40x5, 50x5, 65x5, 70x5 these were alternated one arm at a time focusing more on eachs individual strength
one arm pressdowns d handle
60x20, 10, 10, 10, 10, 10, 4
pulldowns
120x 4 sets of 20 reps
DB curls
2 sets supinated 50lbsx10,8 one set hammer for 12 reps.
must mention before anyone reads below, I have had numerous shoulder injuries before I learned any of these.
ok. Here and there. I have trained a with a few different people.
Trained a little with Brock and some with Harv, and some With Bert.
I seek knowledge all the time when it comes to the power game. Why? I want a bigger squat! I want a Bigger Bench! I want a Bigger Deadlift! Plain and simple.
I appreciate the help and knowledge. in my learning expierence,
I can squat big by myself and deadlift big by myself, on occasion Bench Big By myself. What I am getting at, for the guys that are new somewhat new, or just forgot. Training with someone On bench day is great. Especially when it comes down to bench setup.
Most of us Train alone. When it comes to bench. Even with the other two powerlifts. No doubt, I can dump a bar on a squat safely, and I can let the bar go on a deadlift if I lose form. However, there are times, when I want to do full form. The power rack is sometimes not forgiving. for those of us that are thick from chest to waist you know what I am talking about.
In most cases, It is good to have a spotter for the setup, and handout for benching. Especially when You want to bench heavier and heavier, or get used to holding heavier weights at arms length. More or less to reduce the workload on ourselves while benching.
Why Do I mention This? Pulling safely out of the rack for heavy bench pressess for me I can pull out 430 or so with no strain in shoulders or lats, then do some work sets. Since we are not bodybuilders however, It is necessary to have either our One person spotter to help hand out heavier loads, or our three person spotter setup like we have at our powerlifting meets. Not all of us can afford the breaker bench or swing arm attachments to add to our racks,(but we can save up for them). The use of the spotter(s) add a better element of safety and improvment of attaining the bigger bench.
I for one know, I want a bigger bench to surpass our 600lbs bencher, and our 500+benchers. Schedule and other conflicts are around, but I also aim to get around these difficulties. The only problem with spotters if finding ones who know your goals, and what you need done when benching. I know first hand, from acquiring unknowledgeable people from spotting me who are more dangerous then the heavy bar that I am about to lift.
So recommended for some newbies, go online check out 3 person spot setup for bench. I know supertraining06 has a vid up online How it should look, and happy benching, BENCH BIG!