Go Back   Bodybuilding.net - Bodybuilding Forum > >


The Baloney Pony Express



Reply
 
Thread Tools Display Modes
  #261  
Old 10-07-2008, 09:33 PM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

I've been liking the feel of close grip more and more. What do you like about it?

Nice PR btw, thats huge!

IronWorker
Reply With Quote
  #262  
Old 10-07-2008, 09:43 PM
Pitysister's Avatar
Pitysister Pitysister is offline
Rank: Light Heavyweight
 
Join Date: Aug 2007
Posts: 4,221
Default

^^ agreed.


closer feels alot better on the shoulders for me...even doing speed work with a wide grip feels eh.
Reply With Quote
  #263  
Old 10-07-2008, 09:54 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

Well, if you think about the bench press, it's a triceps dominated lift. So the closer my hand placement is, the more my regular bench will go up. To me, using a regular or wide grip for maximal effort work is more the ego talking than trying to benefit from what you're doing. I know from experience that 9/10, the harder you make the exercise, the better the results.

Max effort work has about 10% to do with lifting as much as humanly possible believe it or not. It's 90% trying to BENEFIT from what you're doing lol. It has way more to do with the work involved inside the > 90% range. So if you want to increase your bench press, and you know it's 90% triceps, 5% delts/back, and 5% technique, then I'll be hammering away at what's most important. And if a trainee is whinning about being weak off the chest, I wouldn't fudge with the grip vs. hammering away at speed work, supplementals, and technique.

Closer grip > More Triceps > Shoulder Health > Bigger Bench
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #264  
Old 10-08-2008, 07:18 AM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

I'm now a believer! *bows down*


lol


IronWorker
Reply With Quote
  #265  
Old 10-09-2008, 07:43 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

DE SQUAT / ME DEADLIFT

Warmup -

Sled Drag: 100 lbs x 5 minutes

Reverse Hypers: 110 x 12
Pushups: 20 reps ballistic
Pulldowns: 100 x 15
Standing Abs Pulldowns: 50 x 10
* Rest 30 seconds, repeat circuit


SSB Box Squats (40 lbs chains): 205 x (10 x 2)
- 50%, 45 seconds rest. Chains make it 250 on top.

Reverse Band Deadlift: 315 x 3, 405 x 3, 455 x 1, 495 x 1, 530 x 1, 475 x 1
- Light band choked about 5'6" which made the bar float just off the ground (45 lbs), and the band was off the barbell in my hands. Felt tired from the squats.

Reverse Hypers: 185 x 8, 8, 8
- 60 seconds rest timed.

Standing Abs Pulldowns: 80 x (5 x 10)
- 60 seconds rest timed.
Reply With Quote
  #266  
Old 10-11-2008, 09:08 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

DE BENCH / ASSISTANCE DAY

Warmup -

Pullthroughs: 150 x 12
Pushups: 20 ballistic
Pulldowns: 150 x 15
Abs Pulldowns: 100 x 15
* Rest 30 seconds, repeat circuit


Speed Bench: 205 x (8 x 3), 225 x 1, 255 x 1, 275 x 1, 295 x 1, 315 x 1
- No bands for this microcycle. Definately need to increase the weight. Afterwards, I did a workup to 80%. Easy goin'.

Closegrip - 225 x 17 reps
Medium grip - 225 x 15 reps
- 3 minutes rest, close to failure

Hyper/Gluteham Combo: 50 lbs x 10, 10, 10
- 90 seconds

Triceps Pressdowns: 100 x 15, 15, 15

Chest Supported Rows: 275 x 12, 12, 12

Heavy Abs
__________________
Reply With Quote
  #267  
Old 10-11-2008, 10:19 PM
Cradler's Avatar
Cradler Cradler is offline
Rank: Member
 
Join Date: Mar 2007
Location: Boston
Posts: 379
Send a message via AIM to Cradler
Default

Nice deadlifts - wow. And very interesting stuff about the bench - I'd been feeling kind of the same way but I wasn't sure if it was because I was overemphasizing the triceps in my bench. I guess I'm okay, at least for now. I've been plateauing on bench, though... I'd like to work in some speed work if possible, or else just mix it up with some bench variants (incline, floor press).

Great lifts DH!
Reply With Quote
  #268  
Old 10-12-2008, 07:18 AM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

Thanks.

9/10 if you plateau on bench, you either need to ditch it a while, or devote more time to triceps work. You don't need speed work or special variants as a cure all. Doesn't work that way. I would say 100% of the time, it's the little things that need attention, not the adding in powerlifting specific techniques.
Reply With Quote
  #269  
Old 10-12-2008, 10:13 AM
Cradler's Avatar
Cradler Cradler is offline
Rank: Member
 
Join Date: Mar 2007
Location: Boston
Posts: 379
Send a message via AIM to Cradler
Default

Hmm, alright. I may keep some of the other stuff in (variants etc.) and get more triceps work instead of ditching it, at least for now. Thanks DH - you da man!
Reply With Quote
  #270  
Old 10-12-2008, 04:20 PM
MusTGeTBiG's Avatar
MusTGeTBiG MusTGeTBiG is offline
Rank: Member
 
Join Date: Feb 2008
Location: New Jersey
Posts: 169
Send a message via AIM to MusTGeTBiG
Default

hey DH you plan on doing a meet anytime soon bro?
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 06:24 AM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.