A Top 40 Weightlifting Blog

Tuesday, January 30, 2007

Shirt Training

Once again I'm squeezed into my bench shirt for another training session. I've motice that my shirt has been feeling looser and looser every time I use it. When I enquired about this my responce was, "have you washed your shirt"? Yes, I've used it three times so far and I've washed it three times. BIG MISTAKE! As I have now learned, DON'T WASH YOUR BENCH SHIRT!!! Here is how my training went last night.

Bench Warm Up - 100kg/8 reps, 120kg/3 reps, 140kg/single.
Put on the shirt (feels loose compaired to other days)
Bench - 170kg/3 reps 2 boards, 180kg/1 rep 2 boards, 180kg/ fail 1 board, 165kg/1 rep 1 board, 175kg/1 rep 1 board.

I sure had to work that final rep. I was all over the place. My training right now is all over the place. I'm not really prepaired for this up coming competition at all. I'll do the bench only in the shirt and I'll see what happens. Next competition I'll be much better prepared and I'll work at breaking that provincial record. This is going to be just for fun. Here are my attempts. 165kg, 177.5kg, 185kg.

PS: As we speak I'm washing my bench shirt once again in hot water then it's into the dryer. Maybe it will shrink a bit and get me a big bench.


Friday, January 26, 2007

Squat Work Out ???

Today we got released from work early so I decided to go and try out my new knee wraps. I'm healing up well from my surgery and I wanted to see if everything is a go for full training. Here's how things went.

Squats - 135lbs/6 reps x 2, 225lbs/6 reps, 275lbs/6 reps.
Put on my knee wraps and wrist wraps
Squats - 315lbs/3 reps, 365lbs/1 rep, 405lbs/dump.

I haven't squated since the end of November and I had a bit too much confidence from the knee wraps. 405lbs went down under control, it didn't feel very heavy. When I came back up I was strong out of the hole but then I was shot on the lock out. Lucky I was in the squat rack, I simply bottomed out then dumped it over head into the rack. It was quite the lesson in humilty. I'm sure that I will be back to max numbers in a short amount of time.
I've decided to try for the Manitoba SHW three lift Bench Press record. Because I'm not 100% for the squat and deadlift I will do only token lifts and concentrate on the bench press. My bench training is going very well and I'm really focusing on my lack of tricep strength. I guess I'll have more to report on that after shirt training on Monday.


Wednesday, January 24, 2007

It's Coming Together

Since my last post I've managed to drag my self for training twice. Once in my shirt and once raw. Here is what happened.

Monday 22 Jan 2007

Warm Up Bench - 100kg/6 reps, 120kg/3 reps, 140kg/1 rep.
Put the shirt on.
Shirt Bench (2 boards) - 165kg/ 3 reps, 175kg/1 rep, 182.5kg/1 rep.
Close Grip Bench Press - 100kg/6 reps, 100kg/6 reps.

Wednesday 24 Jan 2007

Warm Up Bench - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps, 295/1 rep.
3 Board Bench Press - 315lbs/3 reps, 335lbs/3 reps, 355lbs/1 rep.
Close Grip Bench - 225lbs/6 reps, 245lbs/6 reps.
Lat Pull Downs - 185lbs/6 reps, 210lbs/6 reps, 210lbs/6 reps.
Supported T Bar Rows - 90lbs/6 reps, 135lbs/6 reps, 180lbs/6 reps, then back down.

I had some extra time so I played around with some movements I don't normally perform.

Last week I wasn't able to get to the gym for the raw portion of my training. I was a bit bummed out about it and I was considering not competing in the up coming competition (11 Feb). Now I'm more than pumped up! I did some research and found out that the SHW Manitoba Provincial record for the bench press in a three lift competition is 185kg. I am confident that with a bit more of shirt training and working on my tricep strength I can get this record. COOL!!!

Check out my 2 board press 182.5kg on www.ironscene.com



Monday, January 15, 2007

2nd Bench Shirt Work Out

Tonight was my second work out in my new bench shirt. I'm picking up the technique quite well and the new numbers I'm putting up is really helping with motivation. Not that I was lacking it. Here's what went down at the HHG tonight.

Bench Warm Up - 60kg/12 reps, 100kg/6 reps, 130kg/2 reps.
Shirt Bench - 150kg/3 reps 3 boards, 160kg/3 reps 3 boards, 160kg/3 reps 2 boards, 165kg/3 reps 2 boards.
Close Grip Bench - 100kg/6 reps 2 sets.

I didn't do many sets but, man I'm spent. I was taught a new way of gripping the bar to help improve my wrist position and grip. You roll the meaty part of your hand between the thumb and fore finger on the bar and inside your grip. It really helped. Thanks again McLifter. Time for bed, I'm bushed.


Friday, January 12, 2007

Bench Training

Today I was back into the gym for some bench press training. Here is what I did.

Bench Press - Work up to 3 rep max. 275lbs.
3 Board Press - 295lbs/5 reps, 315lbs/3 reps, 335lbs/1 rep.
Close Grip Bench - 2 sets, 8 reps, 225lbs.

Lat Pull Downs - 160lbs/6 reps, 185lbs/6 reps, 210lbs/6 reps.
Supported T-Bar Rows - 8 sets, 6 reps, 70/115/160/205/230lbs then back down.
Hammer Curls - 4 sets, 10 reps, 50/60/65/70lbs.
Cable Extensions - 2 sets, 12 reps, 170/200lbs.

This work out feels really good. I'm making sure I work on my bench shirt technique. "Squeeze lower lats and elbows in.


Tuesday, January 09, 2007

Bench Shirt Training

Last night I went over to the HHG and tried out my new bench shirt for the first time. With some pulling and no prodding we got me into my shirt. Here is what happened.

Warm Up
Raw Bench - 100kg/6 reps, 120kg/6 reps, 140kg (308lbs)/1 rep.

Bench Shirt
3 Board Press - 160kg/3 reps, 180kg/1 rep, 180kg (396lbs)/1 rep.

The first 180kg single was a bit shakey. I have never pressed this much before so I was a bit unsure. The second single was much better and went up much easier. It actually felt light. I'm sure with a bit of practice 180kg+ will be my bench press numbers.

Check out my video on Youtube.



Sunday, January 07, 2007

Good Information

Here are some valuable sites I found when I was researching bench shirts. I hope you find them informative.



I know it's only two but there is a lot of good information.


Thursday, January 04, 2007

Titan Fury NXG

My wife is in Minneapolis this week and she stopped in at The Gym and bought me a Titan Fury NXG bench shirt. She is such a sweet heart. I'm scheduled to work out Monday with my new shirt. I can hardly wait.


Bench Training Day 2

Today was day 2 of my bench training. I guess I goofed on day one when I was supposed to start with 76% of my new max. Today I just continued on and benched again at 60%. Lets recap.

Speed Bench - 6 sets, 4 reps, 205lbs
Dips - 4 sets, 6 reps, 70/50/30/0 lbs assistance
Lat Pull Downs - 4 sets, 6 reps, 175/185/200/210lbs
Standing Military Press - 4 sets, 6 reps, 145lbs

I went up on most and things felt good. Last night I was on line and did some shopping. I went to the Inzer site and bought a EHPHD Bench shirt, knee wraps, and wrist wraps. The bench shirt I got from their bargan bin. Regular price was 100$ I got it for 50$. I know I may not be ready for such an advanced shirt but for 50$, what the hell. I'm getting very excited about training into the unknown. Moving bigger weights has got me curious.


Tuesday, January 02, 2007

Bench Training Day 1

Today I started the program I designed for the up coming contest (11 Feb 07). Here is what happened.

Speed Bench Press (60%) - 6 sets, 4 reps, 205lbs.
Dips - 4 sets, 6 reps, 90/70/50/30 lbs assistance.
Lat Pull Downs - 4 sets, 6 reps, 170/180/190/200 lbs.
Standing Military Press - 4 sets, 6 reps, 135lbs.
Various Tricep Work

I stated that I would do chin ups instead of lat pull downs. I'm a lazy flabby baby. The work out went well and I'll continue for now.

Last night I went to a friends and tried out a bench shirt. This was the first time I'd tried benching with a shirt and it is very different than benching raw. I found I need to work on my tricep strength and my lock outs. I'll be ordering a Titan Fury NXG+ in the next couple of weeks and I'll make a post when it arrives. I've also managed to hook up with a fellow bencher at my gym who is interested in doing shirt work once a week. All is looking great for training with gear.