Mikeys' Bench Only Log

[Mikey]

I took 2 weeks off after the hack squats b/c they even hurt my back. My back is still not 100% so leg training is out of the question(I don't consider leg extensions, leg curls, and calf raises leg training). Nonetheless, I have ventured into a bench only routine. It was hard to get motivated at first but now things are going well. I will be training all bench press reps touch and go with a thumbs length from the smooth grip. I am coming up with an idea of what I want to do but still working with the program. Here is what I've done so far:

10/23/06
Bench Press 135x10/225x3,3/315x1/335x6/345x6/355x6
DB Triceps 30x4x10/45x2x10
DB Shrug-Row 45x3x20
Wide Grip Face Pulls 100x12/120x12/140x12/160x12

10/24/06
Close Grip Chins BWx3x5
Seated Rows 200x12/240x12/300x12/380x12
Wide Pulldowns to Chin 200x10/240x10/280x10/300x8
Chest Supported DB Rows 60x3x10
Seated Hammer Curl 50x3x12

10/26/06
Reverse Grip BP 135x5/225x3/315x2x5
Front Deltoid Raise 45x6/50x6
Pause Incline Press 135x6/275x2x6 w/ 5 sec. pauses

10/30/06
Bench Press 135x8/225x3/315x1/365x6
DB Triceps 35x10/45x10/55x12
V-Bar Pushdowns 60x12/80x12/100x12,15

All workouts are done in 25 minutes or less. I'm still trying to come up with an effective way to train the db triceps(these are Kennelly type extensions). 6x10 was a lot and 3x10-12 was ok but 55 was the the only very challenging set. Next time I will do 4x12 static weight. Tommorrow I'll do back and hammer curls and Thursday pause incline and shoulders. Once again everyone, feel free to post on here any comments or suggestions that you may have for me.

[John Prink]

Hi Mikey,

How are you finding the volume? is it too much? are the reverse grip benches working out OK in terms of triceps work. I personally like reverse grip benching for triceps but tend to find that they aggravate my shoulders.

Short workouts are the way to go....

Cheers,
JP

[Mikey]

I get a good carryover from exercises like reverse grip bench and decline presses b/c I have a low raw bench groove, very similiar to Kazmaiers. I do a lot of stretching for my shoulder girdle so reverse grips don't bother it much. However, the inclines do if I don't warm up properly and stay tight. I lost my lifting partner so reverse grips are out:-( As far as the volume, for single joint exercises I've always felt it necessary b/c you can't use as much weight or else your waiting for the joints to recover long after the muscle has. My first bench workout I was finding out where I was that is why there appears to be 3 working sets. I've used 6x10 for tricep extensions in the past ans it worked out well but being as what I hadn't done any diret tricep work in a long time and had taken 2 weeks off, I had to do less volume b/c my tris were so sore.

[Mikey]

11/02/06 OHP

OHP 135x5/165x5/175x5/185x5
Dumbell Extensions 30x12/35x12/40x3x8/45x12/30x12(after pushdowns)
V-Bar Pushdowns 90x15/100x3x15

Got this one done in 23 minutes. OHP done standing and super strict. No legs and no back bending at all. I got the idea of doing these from Kara Bohigian. My form on these is real good as I did them a lot when boxing and studied Pavels' technique pointers for over a year. Did some triceps and that was it. No back this week as I was busy with the baby and not feeling 100%. Rest never hurts though!!

[John Prink]

Kazmaeir, huh? I'll have to check that out. Thanks for the info..

JP

[Mikey]

Here's a link that has a decent angle of Kazs' bench groove:
http://media.putfile.com/PARK---KAZ---REINHOUDT

His book explains the low groove as well.

[Mikey]

Bench Press 11/06/06

Bench Press 135x10/225x3/315x1/315x14
V-Bar Pushdowns 90x12/100x3x12
Dumbell Extensions 30x12/40x10/35x10/30x2x10

Didn't get last set of extensions in as I reached my 25 minute mark. Extensions were way hard after the pushdowns. This is a PR for bench using the thumbs length from the smooth grip.

[Mikey]

11/09/06 OHP

OHP 135x5/185x3x6
Dumbell Nosebreakers 30x12/35x8/40x6x8
Rope Pushdowns 4x15,12,10,10 using descending weight

Presses were suprisingly easy, will go for 185x3x7 next week. The Kennelly type extensions were getting to me as they really seemed to hit the upper part of the tricep hard with little work to the area around the elbow. Got the idea from Hoornstra to do nosebreakers with dumbells for a good stretch. Boy do these work nice, I recommend these to everyone.

[John Prink]

HI Mikey,

If you think those DB nosebreakers are good have you tried doing them from the floor or while lying on a decline bench?

Also elbows out extensions have worked great for me to stimulate the triceps near the elbow area.

JP

[Mikey]

Bench Press 11/13/06

Bench Press 135x10/225x3/315x1/325x13
Dumbell Extensions 30x10/35x10/40x10/45x10/50x10,8+2
V-Bar Pushdowns 100x4x12
Workout Time: 26 minutes:-(

Another good day for the narrow grip benching. Could've got 15 but once again had no spotters and I was taking no chances. Everything else after the benching was done with labored breathing and I didn't catch my breath till about 15 minutes after I got home.