What's the first thing that fails on 90% of most people's bench press? The triceps.
What's the goal of these past two weeks? Work capacity.
Did my triceps have some veins running through them at the end of this day? Did I curse Mr. Thomas Neal for focusing on things I'm shit at? Obviously.
It is making me pretty jacked for a fat powerlifter though. Also, PS log readers, I sent this pic to my girlfriend so you should feel privileged! HAHA!
Honestly, I've cleaned up my diet a considerable amount and the results are beginning to show in my physique AND my performance. I made Facebook post the other day about Matt Ladewski speaking to me and other friends about his "9 and 10 philosophy". I'm not going to repeat myself extensively here, but ultimately it is a HUGE aspect for diet too. If you consume 9 and 10 grade food, you will have 9 and 10 performances and a 9 and 10 physique! Consume shit and well.....you are what you eat. Hard work in the gym can only get you so far, the fuel you put inside you is a huge, and yet often overlooked, piece of the puzzle.
If people are paying me to coach them, perform, and BE an athlete I guess it's only natural to start EATING like one and treating it like a JOB!
Today, Tom told me to hit a set of 10 at RPE7, and then continue to do sets until I reach an RPE of 8. I achieved this by loading the bar to 225 on floor press, and then kept adding bands until I felt as though it was a sufficient represent as to how much he hates me!
A. Banded Floor Press
225 and average bands + orange micro band doubled over x10
okay, good spot to hang out and get some work in
225 and average bands + orange micro band doubled over x10
225 and average bands + orange micro band doubled over x10
225 and average bands + orange micro band doubled over x8
tricep endurance is like running full speed ahead, and knowing there is an invisible wall ahead of you, but just continuing until you smash face first into it and come to a screeching halt. That wall was found on rep 9.
The second point where a person fails on the bench press most of the time? When the elbows begin to flare on the way up, and transition from chest, to shoulders, to triceps for lockout. Soooooooo, high rep shoulder press!!
B. Dumbbell Shoulder Press
75s x15
75sx 15
75s x15
75s x15
woof, shoulder pumps hurt when you're getting 250g carbs pre-workout from white rice.
(Superset) C1. Rolling Dumbbell Skullcrushers
50s x15
50s x15
50s x15
50s x15
C2. Dumbbell Hammer Curls
60s x15
60s x15
60s x15
60s x15
Afterwards, I did some shoulder health work using some Kabuki Movement Services information (shoutout to Chris Duffin for the wealth of information!!!)
