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ME Bench Day

I hit the flat bench today with thought of some form work, so far I cant seem to get the hang of lowering the bar with my lats to work so that was the main goal.I seemed to get it down (I think) I really concentrated on pulling the bar apart and almost rowing the bar down a little lower than the nipple line.It seemed to work as I felt my lats stabilising.I just did a couple of sets of 2 at about 80kg on the bar.Nothing hard, real easy.Moved to JMs next these are fucking hard when done remotely heavy!! my form sucked a bit at heavier weights so I'll keep using them as an accessory lift for high reps.Finished with Pullups and tri rollbacks, gonna start hitting tris ALOT more.

ME Bench day 30/7/08 (Deload)
Bench 3x2 80kg 1x1 90kg
JM Press 2x3 40kg
Pullups 3x4 BW+5,10kg
Tri Rollbacks 2x12 10kg Dumbells

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Lower the weight on those JM presses and increase the reps. Even if it's only the fucking bar, the last thing you need is an injury setting you back. Try to get the work in with those triceps. I prefer doing my high intensity triceps on DE days, and more repetition orientated iso's immediately after ME work.

Is there any way you could hit the gym on an "off day" to work on technique? If you're needing a deload during a maximal effort day, you could do a few things. Either do a two week RE cycle albiet max reps, or even a super wide bench for a 6 RM. The weight is estimated to be around 80% if memory serves which is about right.

That's part of the beauty with the conjugate system is that you really don't need to do a true "by the book" full week deload like an elitefts article might suggest. Simply slashing the volume for a single workout could really be all you need. Or RE effort instead of ME work which gives you a mental break. For ME Squat, if you're feeling a little worse for the wear, just do heavy sled pulls that day or a bunch of accessory work via reverse hypers, ect. Same thing goes for DE days.

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Yeah man I been practicing those JMs for reps with like 60lbs or so and they felt fucking awesome, my tris have gotten alot bigger as a result.I wanted to use them as a heavy supp exercise, but fuck that my elbows felt like they were going to explode.

PS I got a bench vid comin in like 10 mins any chance of a form/setup critique?

I was trying to feel my lats and get them involved in lowering the weight.

looks good to me, your elbows are in the right spot

Elbow position looks good to me but are you really supposed to keep your feet in like that? When I bench, my feet are straight down to the floor.

IronWorker

Well I used to do that too but I would always come loose and hurt my shoulders, this way my ROM is a bit less and it saves me from shoulder pain.

DE Squat Day

Speed was good again today, weights were at 50%,really felt the PC firing nicely.I did some Heavy ab pulldowns next for 4 sets and then some extensions.Pretty easy day really.

DE Squat Day 1/8/08
Box Squat 10x2 67.5kg
Abs Pulldowns 2x10 2x8 75kg
Extensions 4 sets

DE Bench day AM

Still workin the whole for thing witht he bench.Speed was ok but I felt slow, I think I was concentrating on getting tight rather than pressing with speed! I did some dumbell rows next and then some Bradford presses.Finished with tri pressdowns.

DE Bench Day 2/8/08
Bench @55% 8x3 55kg
Dumbell Rows 2x12 20kg
Bradford Press 2x20 20kg
Tri Pressdown 3x12 40kg

GPP PM Dragged sled for 15mins in grass with 35kg.This was easy, its amazing what the intervlas have done for sled dragging wow!!

how did you like the bradford press?