Tag Archive: closegrip incline bench press


31 May 2016

Still recovering from my broken bum… light upper body tonight

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press (clean once)

80 x 5
110 x 5
150 x 5

Incline Closegrip Press

95 x 5
135 x 3
*wraps, sleeves*
185 x 1
195 x 1
200 x 1
210 x 1

Superset: DB Front Raises & DB Skullcrushers

22.5s x 8 / 30s x 8
22.5s x 8 / 30s x 8

notes: that was it! light and sad. but I was able to walk and sit without pain today, and that was a very good thing.

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28 May 2016

It was a scorcher this morning! They have a number of races this weekend, and they had to reschedule start dates. Runners be keeling over. But we strongmen are not so SMRT, we just show up and do our training as per usual.

I woke up this morning and my hip was all fkked up. I think I slept on it wrong, but it hurt like hell. I hoped the gym would loosen it up a bit.

the goal today was a 700 pound yoke carry.

warmup: slow neg side raises, Cuban presses, one arm shrugs, hip stretches

Circus Dumbbell (push press)

40 x 5/5 *clean once per side*
60 x 2/2 *clean once per side*
*wrist wraps on*
80 x 2/3 *clean each rep*
80 x 1/1
80 x 1/1

notes: I pooped the bed on this one. I couldn’t press it much at all today. Not sure why. Maybe it was related to my stiff hip? Probably not. I couldn’t stay tight and keep the CDB up on my shoulders. After one rep I was worn out and failed the second rep from the second working set onwards.

Incline Closegrip Bench (wraps, sleeves)

bar x 5
95 x 5
135 x 3
185 x 2
195 x 2
200 x 2
210 x 1

Then we headed outside to carry stuff.

Farmers Walks

130 per hand – walk 80 feet, do a 180 and walk back 80 ft
175 per hand – walk 80 ft, 180 degrees, walk 80 ft
220 per hand – walk 80 ft, drop, turn around and pick back up, walk 80 ft

notes: For the next comp, they will want you to do a 180 while holding it, so I was practicing. my comp weight will be 170 per hand, so once I went up to 220, I just dropped and re-picked.

Yoke Walk

240 for 80 ft, drop, repick, walk 80 ft

notes: the heavy yoke wasn’t ready for use, so I grabbed the light yoke the ladies were using. They had the crossbar set real low, so it was awkward for me to pick it up, and it was sliding down the middle of my back the whole time.

There were lots of people doing stuff, and the sun was beating down on us. As we got close to noon, I realized my hip wasn’t feeling better at all, so I abandoned my yoke plans, and went home instead.

Not a great session, went heavy on farmers and that was good, but the hip issues really got in the way.

25 May 2016

Back in the strongman gym! I had it to myself for most of the night.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press (push press)

80 x 5 *clean once*
110 x 3 *clean once*
150 x 1
*wrist wraps on*
185 x 2 *clean each rep*
195 x 1 Weight PR!!

notes: after my weekend performance, I knew I am ready to go up in weight. The 195 went up easy enough, but I lost my footing and danced a little bit. I decided to play it conservative and not go any higher tonight. A pr is a pr, and I have a comp in a few weeks.

Closegrip Incline Press (sleeves and wraps)

95 x 5
135 x 3
185 x 1
205 x 1.5 (lifted my butt)
225 x FAIL (lifted butt)

notes: this continues to be frustrating for me that I cant break into higher weights, but it isn’t my main focus, just assistance.

I was going to do Spoto, but the bench was taken (someone had showed up), so I just did Flat DB Presses instead. I miss you Spoto

Flat DB Press (sleeves and wraps)

65s x 15
75s x 10
85s x 10
95s x 6

I was supposed to do fluff and buff stuff, but I felt my energy tanking hard, so I decided to wrap it up.

BW Glute Bridges x 100

I could barely get through these, I was crashing.

I don’t think my energy levels are back where they were pre comp, but I still hit a PR, so F it.

9 May 2016

for this week, hit it hard a bit, and bring down the assistance a bit.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press

80 x 5 *clean once*
110 x 3 *clean once*
*wrist wraps*
150 x 1
180 x FAIL
*went and regathered myself, psyched myself up*
180 x 2 *clean each rep*
180 x 3 *clean each rep*
180 x 3 *clean each rep*

notes: I need to remember this, I can’t go in there half-cocked. I need to be fully cocked and locked and psyched up when I go for the log.

Closegrip Incline Bench Press

95 x 3
135 x 2
*wraps, sleeves*
185 x 1
195 x FAIL (butt lifted)

notes: no clue why I failed this, should have been easy. maybe the log wore me out, maybe I am still beat up from the weekend, maybe I was just totally lacking in motivation. I decided to just move on to a different assistance.

Rolling Thunder

100 x 3 per side
140 x 1 per side PR!!

notes: was just goofing around, but hey a new record in something I don’t really work on, lol

Superset: DB Front Raises & DB Skullcrushers & Hammer Curls

22.5s x 10 / 30s x 10 / 30s x 10
22.5s x 10 / 30s x 10 / 50s x 10

notes: a very easy, low-volume night, but with some progress in the log. I will take it.

7 May 2016

Saturday morning Strongman fun.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Circus Dumbbell

40 x 5 per side *clean once*
60 x 2/2 *clean once*
*wrist wraps on*
85 x 1/1
85 x 1/1
85 x 1/1
100 x FAIL

notes: went for a PR, unsuccessful

Closegrip Incline Bench Press

95 x 3
135 x 3
*wraps, sleeves*
195 x 1
205 x 1

notes: ran out of time, had to do other strongman stuff

Front Carry

220 lb wheel x 25 feet, do a 180, back 25 feet
220 lb wheel x 55 feet

notes: I had not tried walking with the big blue metal Train wheel yet. Felt good!

Frame Carry

225 x 80 feet
225 x 80′
405 x 80′
405 x 80′

notes: big jump in weight, but we had to get ready for yoke

Yoke Carry

340 x 80′
340 x 80′
428 x 80′
516 x 80′
604 x 80′ Beltless PR!!
516 x 80′

notes: 600 pounds felt good! It gets so heavy by that point that I start swearing to myself just to focus. Cursing and swearing. The backoff set at 516 was super hard! I didn’t know how much the top set took out of me until I tried to lift it. I needed 10 seconds just to steady the weight, as soon as I picked it up it was swaying all over the place.

cooldown: prone spinal twists, hip stretches, 100 reps of glute bridges

4 May 2016

May 4

The plan was to hit presses for a 3rd day this week, but make this a light day. Heavy Monday, light Wednesday, heavy Saturday. Office workout. No wraps or sleeves.

Push Presses (cambered bar, closegrip, clean once, slight push press, 90 sec rests)

75 x 3

*some warmup: slow neg sides raises, Cuban presses, one arm shrugs*

125 x 2
145 x 2
145 x 2
145 x 2

Smith Machine Closegrip Incline (shallow incline, short rests)

bar+70 x 3
+120 x 3
+140 x 3
+160 x 3
+180 x 3

2 Arm Db Rows (facedown on an incline bench, 90 sec rests)

60s x 6
60s x 6
60s x 6

Superset: DB Front Raises & DB Skullcrushers (90 sec rest)

35s x 8 / 35s x 8
35s x 8 / 35s x 8

The plan for the evening after work was some glute bridges and some cardio. The usual.

2 May 2016

I did rehab type stuff all weekend.  glute work every day, on Saturday some leg extensions and leg curls, cardio every day.

 

The goal tonight however was to superset everything with hyperextensions, and focus on the glute squeeze during the hyperextensions. Get my glute work in all sneaky like.

warmup: slow neg side raises, Cuban presses, one arm shrugs, and of course hyperextensions

Circus Dumbbell (superset with hyperextensions)

40 x 5 per side *clean once per side*
60 x 2 per side *clean once per side*
*wrist wraps on*
80 x 1 left & 3 right *clean once per side*
80 x 1 left & 4 right *clean once per side*
80 x 2 left & 2 right *clean each rep*

notes: really focusing on clean reps here, reps that wont get called by the judges. they are really sensitive about what you do with your offhand. Left side remains my gimp side.

Closegrip Incline Bench (superset with hyperextensions)

95 x 3
135 x 3
*wraps and sleeves*
185 x 3
195 x 3
200 x 2
210 x 1

Widegrip Pulldowns (superset with hyperextensions)

210 x 5
210 x 7
210 x 8

Did I mention hyperextensions. My adductors and glutes are so sore these days, its insane.

27 April 2016

Alright, it aint all rehab, lets push some weight.

warmup: 100 reps of a medley of reverse hyperextensions, hyperextensions, bodyweight glute bridges
slow neg side raises, Cuban presses, one arm shrugs

Log Press (push press)

80 x 2 * clean once*
110 x 2 *clean once*
160 x 1

*wrist wraps on, load up the 13 inch diameter log*

180 X FAIL

*slap myself, get psyched up*

180 x 2 *clean each rep*
185 x 1
190 x 1

notes: once I got serious, I was happy with how it went. Purposely not using elbow sleeves on log press… I get the impression judges wont allow Inzer sleeves at comps, only neoprene.

Closegrip Incline Bench

95 x 3
135 x 3
*wraps, sleeves*
185 x 2
205 x 2
225 x 2 garbage reps

notes: my ass lifted off the bench for both reps at 225, so whatevs

Spoto Press (long pauses)

135 x 3
185 x 2
*wraps, sleeves*
225 x 4
225 x 4

T-Bar Row

1 plate x 6
3 plates x 5
3p x 6
3p x 6

Superset: DB Front Raises & DB Skullcrushers

30s x 10 / 30s x 10
30s x 10 / 30s x 10

23 April 2016

As things are getting more serious, I am going to have to seriously consider when I can squat. Even after that deadlifting session, my knee hurt. I will have to play it by ear, maybe take some time off squats, and leg day might need to look a lot different for a while.

Saturday morning strongman gym time.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Circus Dumbbell (short rests)

40 x 5 per side *clean once*

*switch to clean and press each rep*
65 x 3/3
65 x 3/3
65 x 3/3

*wrist wraps and elbow sleeves on*
85 x 1/1

Closegrip Incline Bench (short rests)

95 x 3
135 x 3
*wraps, sleeves*
150 x 4
160 x 4

Widegrip Pulldowns (short rests)

150 x 8
195 x 10
195 x 10

Frame Carry

270 lb frame for 55 feet, drop, pick back up, return 55 feet
360 for 55′, 360 for 55′
450 for 55′
500 for 55′

notes: my knee got a little wobbly walking with 500, and I didn’t bring my knee sleeves with me, so I stopped there.

Rolling Thunder

110 lb plate 3 per side
160 X FAIL both sides
135 x 1/1

notes: very first time f’ing with this. hard! I like it though. not too taxing a lift.

Yoke Carry

340 for 25′, drop it, pick it back up, bring it back 25′
430 for 25′, 430 for 25′
520 for 25′, 520 for 25′
520 for 25′, 520 for 25′

I liked this session! I might replace my squats with more moving events, as needed.

19 April 2016

I remain very concerned about my work/home/training balance. I had hoped to train Monday, but ended up working 3 hours late instead. I am at the point now, where I NEED work to be easy, so that I can focus on training, but instead work remains a pig. A greedy, arrogant pig. Not to pin it on anyone in specific, I personally like my team, I like my boss, I like the work itself, but the workload is a pig. It just keeps taking and taking, and gives less back than it takes. I guess a lot of jobs are like that. Selfish and greedy. But I feel bad because now I cant be as ready for the summer strongman season as much as I would like (and I am also not getting to do as good of a job at work as I would like). Neither my training nor my diet have been consistent, and my bucket isn’t big enough for all of these energy drains. I don’t feel like I am progressing as I would like to in my training. But time keeps creeping forward.

So, back at it on Tuesday, office afternoon workout. Phasing out my elbow sleeves for main lifts moving forward.

warmup: light overhead presses, slow neg side raises, Cuban presses, one arm shrugs

Overhead Press (clean once and push press, wrist wraps, cambered bar, 2-3 min rests)

155 x 5
155 x 5
155 x 5

Incline Closegrip Bench Press on Smith Machine (short rests, shallow incline)

70 + bar x 3
+110 x 3
+110 x 2
*wrist wraps on*
+150 x 2
+165 x 2
+170 x 2
+180 x 2

Spoto Press (2 min rests)

135 x 5
185 x 3
*wraps on*
200 x 5
200 x 5
200 x 5

2 hand DB Row (90 sec rests, elbows low to mid height, facedown on incline bench)

60s x 10
60s x 10
60s x 10

Superset: DB Front Raise & DB Skullcrushers (90 sec rest)

25s x 12 / 30s x 12
25s x 12 / 30s x 12

Then back to work, no time for cardio, lol. I know I will pay sometime soon for all of these missed cardio sessions.