The Quest: for the 405lb Bench

.

HOW TO GET STRONG:

I was reading an interview with a respected strength coach Dan John. He’s a Functional fitness guy and he states:

“And please, don’t brag to me about your 225-pound bench press. I won’t even listen to you until it’s over 400.”

I kinda thought to myself “really?”. It’s that important to some guys?

Now this raises a conflict in me. On one hand I fully believe that a bar bench is contraindicated. On the other hand, I kinda like the bar bench anyway:)

Why do I employ a contraindicated exercise when I spend my life teaching about health and strength? I dunno.

The truth is, I have benched my way into more overuse injuries in my life then I can mention here. Even now, I am contending with an inflammation in teres major. But I continue to treat it. And I continue to bench. You need teres major to bench press.

Maybe it’s pride? It’s something that I am good at. Also it is very “zen” for me. There reaches a point in a heavy bench where everything else disappears and the only thing that exists is the lift. I have found this experience a few times in my life. In skiing; snowboarding and; on stage. But the most reliable source of this zen experience has aways been the bench.

When I was 26 I was able to put up 405lbs. But then life took me in another direction and my priorities shifted.

So back to Dan John:

I know I am taking his quote out of context . And his point is probably more along the lines of “put your time in and learn how to do it right”. But I would one day like to fire off an email to the guy to see what he can tell me… I’ll be darned if i’m gonna let a little thing like not having a 400lb bench get in my way! So I made the goal to get my bench press up to 405lbs.

The first step was to find out exactly how much weight I could press(1RM). Turns out it was 275lbs. So I started to apply this:

X2-Week – Chest/Rhomboids

Flat bench– 250 x 5 ; 250 x 5;  250 x 5; 250 x 3; 250 x 3

Incline Standing cable Row –  100 x 6-8; 100 x 6-8; 100 x 6-8; 100 x 6-8; 100 x 6-8

Dumbbell Chest Adduction– 80 x 5; 80 x 5; 80 x 5; 75 x 5; 75 x 5

Posterior Dumbell Abduction– 35 x 8; 35 x 8; 35 x 8; 35 x 6; 35 x 6

Incline Dumbbell Press– 80 x 8; 80 x 8; 80 x 8, 80 x6; 80 x 6

Cable scapular retraction– 100 x 5-5second hold; 100 x 5-5second hold; 100 x 5-5second hold

The very next workout, I found that my 1RM  had changed. It was 295! So I upped the weight of my working set to 275! This was my 1 RM the workout before! How could this be?

Well, you remember in previous posts I talked about changing your program from short sets of 24 seconds to long sets of  1 minute to a minute and 10 seconds? Good! I find that upon changing back to the higher weight less time protocol, that you can literally achieve up to a 10% gain in strength. Sometimes in as little as a single workout. This effect is actually more pronounced in new lifters. This is because they learn to recruit so much new tissue.

So my next workout looked like this:

Flat bench– 275 x 5 ; 275 x 5;  275 x 5; 250 x 5; 250 x 5

Incline Standing cable Row –  110 x 6-8; 110 x 6-8; 110 x 6-8; 110 x 6-8; 110 x 6-8

Dumbbell Chest Adduction– 85 x 5; 85 x 5; 85 x 5; 80 x 5; 80 x 5

Posterior Dumbbell Abduction– 40 x 8; 40 x 8; 40 x 8; 40 x 6; 40 x 6

Incline Dumbbell Press– 85 x 8; 85 x 8; 85 x 8, 80 x6; 80 x 6

Cable scapular retraction– 100 x 5-5second hold; 100 x 5-5second hold; 100 x 5-5second hold

Keep in mind I’m looking for 24 second sets.  And I get them more often then not.

I continued this progression for 4 weeks. Two chest days per week. I really got on a learning curve! I was thrilled  the very next week when I reached the 315 milestone. I think it may have been due in part to Yves. He’s a trainer at my gym who offered to help me out. Soon though, I was doing it by myself.  Then I even passed the 315lb milestone!

Week 4 Workout 1 Looked something like this:

Warm Up:

flat bench:225 x 4; 275 x 4; 315 x 4; 365! x 3!!

Dats right. 365 for 3 reps in 4 weeks! I haven’t been this strong since I was 26. Surely I have locked on to the greatest training protocol of all time and nothing would stop me!

Not so fast. The next thing that happened would rocket me down to earth pretty darn fast…

My next chest day, I went through my usual warm up.

• 5 minute jog to run . 169 BPM. then recover.(94BPM in two mins. if anyone cares:)
• PNF stretching, internal and external arm rotators
• four repetition sets of increasing weight: chest pres:(135;225;275;315)
• recover

Then I was ready to try 365 again. If all went well I should be able to command this weight with more confidence and maybe achieve a 4th rep. I was mostly interested in how the weight felt. It was not my goal to proceed to 385lbs, however if the opportunity presented itself, I wasn’t going to say no.

In a perfect world, I like to add 2-3 reps before I increase the load. I once heard that you lose about a repetition for every 10 lbs you add. While I haven’t really been able to find any studies on this, anecdotally, it seems to be the case. Of course, there are no guarantees…

After recruiting a friendly gym attendant to spot, I assume a modified powerlifters form on the bench and lift the weightoff the brackets.

Immediately, I realize that this is not going to be my day. The eccentric motion was controlled and i reached 90 degrees of elbow flexion, but the weight was just too much today. I began the press, and nothing happened.

The gym attendant didn’t touch the bar but prepared himself in the event that he had to dead lift it off my sternum. To his credit, he gave me the benefit of the doubt. And although I wasn’t moving the weight up, at least it wasn’t going down any further.

I was going to have to cut the angle and reduce the mechanical dissadvantage  I found myself in.  I hate to do this, but as a last ditch effort to get the bar up, I raised my hips off the bench.

I wouldn’t call it success. but the bar went up and I racked it.

Realizing that some days you just don’t have it, I dropped the weight down to manageable ranges and worked  4 more sets to fatigue.  Then I added a set or two of flies and called it a day.

The next chest day was worse. The warm up did not go as well. I could tell that I was not as strong as the previous so for safety sake I kept the weight to 350lbs.

Still, I could only achieve a single repetition.

I was going to have to face the facts: I was getting weaker.

There are many reasons why one would not achieve strength gains. There are many reasons why ones strength could come down a bit from workout to workout: Diet; over training; stress; improper form  and; ageing  just to name very few.  Is it possible that I was overlooking one of these?  I am 37 now and I do like to have the occasional beer, so maybe times are changing and that is the culprit. likely? Maybe.

All of my other lifts were getting stronger. I eat 1.5 grams of protein per kilogram of  lean tissue per day(160 grams in 4 meals). Also I have always made strength gains in the past employing these training protocols.

I decided to take a week off; and then begin a new program of longer duration, lighter weight sets( type IIa focus) using dumbbells instead of the bar. The 365lb bench would have to suffice for now. My central nervous system and I needed a break. The next 4 weeks would surly give it to us!

The first time somebody told me that I could get way bigger, using lighter weights I was skeptical. More muscle means more strength I thought. Its a logical thought.

Then one day I had a conversation with this older bodybuilder in a gym in Scarborough, ON. I can’t fo rthe life of me remember his name. He told me to give him my bicep exercises at the end of my training session. He promised it’d change the way I train forever.

It did.

The thrust of it was to increase the length of time the muscles are under tension by slowing down the eccentric rage of motion. I was encouraged through 2 setts to perform 15 repetitions at 60% my working weight, at a 1-4 cadence. So; the concentric movement happened on one second; and the eccentric happened on 3 seconds.

This guy assured me that if done correctly, I would observe a difference instantly and the pump would still be there the next day when I awoke.

Sure enough, the next day the pump in my biceps was still there. Since that day, I have changed the lives of many by showing what that guy showed me. I only wish I could remember his name…. Needless to say, as promised, he changed the way I train forever.

It is never very long into a strength routine that I double back to a protocol of long duration light weights. I have been doing this for 10 years, with reliable results. I never “plateau”. I believe this approach is the reason.

Lets face it, though, With regards to achieving the 405lb bench press,I wasn’t really increasing in strength the way I had in the past. In fact, if anything, I had regressed a bit.

After taking a week of active rest(in this case light gym appearances with swimming; boxing; outdoor jogging etc.), I decided to hit the weights again.

I was already feeling stronger and more “ready to train”.

I had built this program and this was the weight I achieved on the first day:

Flat Dumbbell chest press: 80 x 15; 80 x 15; 80 x 11

Cable incline row: 100 x 15; 100 x 15; 100x 12

Incline dumbbell chest press: 75 x 12; 70 x 13; 70 x 12

cable scapular retraction: 70 x 9(5 sec hold); 70 x 9(5 sec hold);70 x  9(5 sec hold)

Incline dumbell chest fly: 60 x 12; 55 x 12; 50 x 15

Posterior dumbbell abduction: 25 x 12; 25 x 12; 25 x 15

*notice each set at a 1-3 cadence should take between 40 seconds and one minute and 10 seconds. It burns. So you don’t do as many sets.

I started to get stronger in this protocol. Again, I was on the upshot. Thank God.

I continued this program twice a week for four weeks. The dumbbells at my gym only go up to 100lbs. That was enough, trust me. By the end of the 8th workout(4 weeks) the numbers looked like this:

Flat Dumbell chest press: 100 x 14; 100 x 14; 100 x 112

Cable incline row: 150 x 15; 150 x 15; 150x 15

Incline dumbbell chest press: 90 x 15; 90 x 15; 90 x 14

cable scapular retraction: 120 x 9(5 sec hold); 120 x 9(5 sec hold);110 x  9(5 sec hold)

Incline dumbell chest fly: 80 x 14; 75 x 14; 70 x 12

Posterior dumbbell abduction: 30 x 15; 25 x 15; 25 x 15

I changed the reps; I changed the  sets; I changed the duration to fatigue and; I changed the movements all together. Surely this would get me back into the increasing power column when I flip back next workout….

Nope.

I load up the heavy bench and after a warm up give 315 a try. I manage 4 reps. The weight feels like a truck in my hands.

“First day back” I think to myself.

Next chest day, barely better. 315 for 4. then 335 for one.

The following: 335 for 3 then a try at 350. I manage a single, rack it and drop the weight.

So now three workouts into my heavy phase and I’m still weaker then I was a month before. This calls for a shake up.

I drop the weight down to 315 mange 5 reps; then drop to 185 and squeeze off 12 slowly. This produces a thunderous burn. Five minutes later I repeat the drop set and finish off with dumbbell flies and some rhomboid work.

Finally, some progression. The next chest day I manage 2 reps at 350. Then drop to 315 then 185(as before).

So now where I stand is a workout that looks like this:

Flat bench– 350 x 3 – 315 x 5-  185 x 12; 350 x 2- 315 x 5- 185 x 11; 350 x 2- 315 x 5- 185 x 9

Incline Standing dumbbell Row –  65 x 6-8-25 x 12; 65 x 6-8; 25 x 12;

Dumbbell Chest Adduction– 80 x 5; 80 x 5; 80 x 5; 75 x 5; 75 x 5

Posterior Dumbbell Abduction– 100 x 6; 100 x 5; 100 x 5;

Cable scapular retraction– 100 x 5-5second hold; 100 x 5-5second hold; 100 x 5-5second hold

I’m getting stronger again! My bench that is! So we’ll see what happens after Christmas, I guess…

I managed to stay active over the holidays. There was one extra day of rest and I actually wound up skipping a chest day…?!? Not to worry. I got it back. But you can’t take this stuff too seriously. Then it becomes an obsession.

“Do the best you can, with what you’ve got, in the time you have” . I’m paraphrasing here, but that’s the crust of a quote a dear client shared with me.

So next chest day…

I decide to brave the gym in spite of a stomach bug that cut my NYE celebration short.

Jan 2, 2011

I wash my hands.

warm up: 225 x 4; 315 x 4

I wash my hands again. Then:

Flat bench– 350 x 3 ; 350 x 3; 350 x 3; 315 x 6- 185 x 12; 315 x 6- 185 x 12

Incline Standing dumbbell Row –  65 x 8-25 x 12; 65 x 8; 65 x 8; 65 x 8- 35 x 12; 65 x 8- 25 x 12

1 Minute cycling Interval- (life cycle) level 22; level 22; level21; level 20; level 20; level 20

On interval days I’m sometimes not as strong. This was the most confident I had felt with 350lbs! And it was over Christmas!

When I lifted the bar off the brackets I felt remarkably confident. Like a corner had indeed been turned.

However, the stomach bug caught up to me and I had to go.

Looking forward to next time, I washed my hands again.

A 350lb bench is not bad!

I got my first set of weights for my 12th birthday. If you had told me then, that at the age of 37 I would be benching 350lbs, I would have been mighty happy!

So a bit of perspective here on the quest for even greater gains: Be grateful for what you have.

“It’s not having what you want; it’s wanting what you got”

Sheryl Crow

There could be an injury; a change of interest; a series of life events that take you away from your pursuit. Love what you can do now. Honour your body, for the miracles it gives you. Do it now!

It has been so long since I’ve posted. Forgive me but I was off getting married! In addition to being a blessed and sacred time, it is not conducive to diet and exercise! In fact, I was surprised at how fast I lost some strength.

The wedding was in Mexico.  The resort we were at had a gym. Quite a good gym. I thought, “this will be a good place to continue my quest for the 405lb bench”. Turns out it wasn’t… I still worked out every day, however, please hear this:

“YOU CAN’T GET STRONGER ON A DIET OF TEQUILA!”

So, lesson learned.

The first heavy chest day in Mexico was an eye opener. I was not going to be able to lift as much at all. So I had to adjust the program.

EXPLANATION:  You know how there are skills competitions in football. The combine. Last weekend some Samoan(?) guy bench pressed 225lbs 49 times…

A couple years ago I had heard that Brock Lesnar could bench press 225lbs, 37 times.

So this is a thing! the 225lb bench!

Back to Mexico:

I decided that It might be a good idea to try to increase the reps while keeping the time under tension relatively low. I decided to see how many times I could bench press 225lbs. This would be the approach for the next 4 weeks. and it resulted in some pretty fun results.

Basically, I’d do  three sets of bench with some kind of reciprocal innervation, trying to just get as many reps as I could. I didn’t worry about time. I didn’t worry about speed. It was quite freeing! and in the end, I surprised myself.

My final workout looked like this:

bench press: 225 x 20; 225 x 25; 225 x 22

standing incline row:(dumbbells) 45 x 20; 45 x 20; 45 x 20

dumbbell bench adduction: 60 x 20; 65 x 20; 60 x 20

posterior dumbbell abduction: 25 x 20; 25 x 20; 25 x 20

running intervals: 6 x 1 minute @7.5 mph followed by 2 minute recovery.

Achieving a maximum of twenty five reps at 225 lbs made me happy:)

NEW GOAL!!(in addition to the old one)

I think that I will now include the goal of achieving 30 reps at 225lbs.

As I said before, it is never too long into a program before I double back and change the weight schemes, and time under tension. This new goal will offer a new ‘change up’ and keep me interested, as I attempt to achieve the seemingly impossible goal of bench pressing 405lbs!

And the wedding was the most amazing experience of my life! It was the best wedding I have ever been to. It went off without a hitch. The bride was the most beautiful thing I have ever seen. The weather was magical; There were fireworks(literally).

I mention this because I have learned that: Your ambition to achieve can drive you in a certain direction, but succeed or fail, there should always be the perspective of what is truly important. My wife probably doesn’t read this blog. May not even know that this is a goal. She thinks I am perfect just the way I am. She thinks the same when I think I am fat.  And she understands what is truely important: Love unconditionally. What you give reflects back to you.

Okay. Feeling ready and strong after my 25 rep dealy. The diet is getting back on track and I am ready to go back to heavy weights.

flat bench: 315 x 3; 315 x 3; 315 x 3….

BUT its the first day back. I won’t be too hard on myself.

second day:

flat bench: 315×3; 315 x 4; 315 x 4; 315 x 3

Still not great, however, I feel strong. Trust me. ha.

So the question becomes “what’s wrong?” And the answer is something I know. For once.

.

When I returned from my wedding/honeymoon I weighed 280 lbs. My Blood pressure was 130/90. And my waist girth was 45 inches.

Seriously, don’t tell anyone this. I am a personal trainer. It could hurt my reputation.:))

.

These are causes for concern. I had to take immediate action to get these cardiac risk factors( high BP; high WG) under control.

.

Normally my BP hangs around 114/70, so something may have been up. In any case, I can’t tolerate this Waist girth(WG), and had to do something about it.

.

So stepped up the intervals and reduced my calories.

.

Now the WG is back down to 42 inches(which still needs to come down); and the BP is back down to 114/70.

.

The lesson here and please learn this: YOU CAN’T GET STRONGER ON A DIET OF TEQUILA!

.

Thanks for the lesson, Mexico!

.

So, what I have been trying over the last week is to raise my lean protein intake; keep my daily caloric intake to just under 3000; include intervals(sub max), and prayer.

.

I’ll probably throw in some incline bench too…. I’ve been neglecting that for awhile.  I just get so tired by the end.

:p

.

365lbs Today… with help(but i’m assured not much)

flat bench: 315 x 3; 315 x 5; 365 x 1; 335 x 1; 315 x 4; 225 x 17

incline dumbell row: 75 x 6; 80 x 6; 80 x 6; 80 x6; 80 x 5

dumbell adduction: 100 x 6; 100 x 7; 100 x 6

posterior cable abduction: 80 x 10; 80 x 10; 80 x 10

Finished up with some “tabata” protocol. Or as it used to be called, Fartleks.

.

Now  I am not convinced I did it myself but I am assured that it was mostly me:) So I will pretend. Also, I’m going to use my spot to do the 365lb overload for a set or two on my next workout.

In any case, I am as strong as I have been on this journey so I’m gonna go eat.

Train With Me!

.

I didn’t get to writting right away on the last chest day. needed some time to proccess what I had done.

Looked like this”

.

FLAT BENCH: 315 X 4; 365 X 1; 365 X 1(*); 315 X 4; 315 X 3; 225 X 17

INCLINE DUMBELL ROW: 75 x 8; 80 x7; 85 x 5; 85 x 5; 85 x 5

.

Maybe should have done another movement but I got tired(wink).

This leads me to today. Which is a chest day. Lots on my mind, so we’ll see if I can pull off the 3 pointer…

Train With Me!

.

Hollow Feeling in My Shoulder

.

There is no pain. There is only a sudden senceofcomplete weakness in my shoulder. Likened to the aftermath of a  charlie horse your older brother gave you when you were six.

.

However, if you suddenly find yourself with that feeling under a 315lb bench, you are in trouble!

“Uhhhm… Yves? I think I’m done.” Said I while in the loaded 90 degree of elbow flexionposture. And, with that, Yves dead lifted the weight off my chest. Thank-you Yves.

.

Here are my last two chest workouts(leading up to the “incident”):

.

Flat Bench: 315 x 3; 315 x 4; 315 x 5; 315 x 5; 315 x 4

Incline dumbell Row: 80 x 5 85 x 5; 85 x 5; 80 x 5; 80 x 5

Hammer Strength incline press: 270 x 5; 270 x 6; 270x 6

Scapular retraction(cable): 100 x 5; 100 x 6; 100 x 8

dumbell Adduction: 100 x 6; 100 x 7; 100 x8

Posterior abduction(cable): 80 x 10-50 x12-15; 80 x 10-50 x12-15; 80 x 10-50 x12-15;

*finally raised the volume and threw in some other movements. duh. should have done that a while ago…

.

I decided that more movements was the way to go. I was in need of a change as it had been 5 weeks since the last program. So what i was gonna try was to involve the movements of the last workout and the intensity of “drop sets” where I would start heavy for 24 seconds then drop the weight to 60% and slowly try to rep out 15.

.

In theory it would look like this:

.

Flat Bench: 315 x 5-185 x12-15; 315 x 5-185 x 12-15; 315 x 5-185 x 12-15

Incline dumbell row: 85 x 6-45 x 12-15; 85 x 6-45 x 12-15; 85 x 6-45 x 12-15;

Hammer Strength incline press: 270 x 6-180 x 12-15; 270 x 6-180 x 12-15; 270 x 6-180 x 12-15;

Scapular retraction(cable): 100 x 6-60 x 12-15; 100 x 6-60 x 12-15; 100 x 6-60 x 12-15;

Dumbell Adduction: 100 x 6-60 x 12-15; 100 x 6-60 x 12-15; 100 x 6-60 x 12-15;

Posterior abduction(cable): 80 x 10-50 x12-15; 80 x 10-50 x12-15; 80 x 10-50 x12-15;

.

But theory being what it is…. I got this”

.

Flat Bench: 315 x 5-185 x 6; 315 x 1 and punchbuggy!

Incline dumbell row: 85 x 6-45 x 12-15;

.

Yves: “That’s alright. you did it once! that’s good!”

“Thanks Yves.”

.

I already know what  went wrong and i’ve been treating it. In spite of my terrible ability to assess myself…

Note: pec minor… you need it.

.

Remember how I was telling you about how I’ve been benching to my chest and proceeding to full lock-out? Well it just bit me in the ass.

I’m gonna take a week off here and see if I can nip this overuse injury in the bud.

.

Train With Me!

.

One Week Later…

.

Pain free still and with a week of Trigenics under my belt. I think I’m ready. And I was… Here’s how it went:

.

Flat Bench: 315 x 5-185 x12; 315 x 5-185 x 12; 315 x 4-185 x 10

Incline dumbell row: 85 x 6-45 x 10; 85 x 6-40 x 10; 85 x 6-40 x 8;

Hammer Strength incline press: 270 x 6-180 x 12-15; 270 x 6-180 x 12-15;

Scapular retraction(cable): 100 x 6-60 x 12-15; 100 x 6-60 x 12-15;

Dumbell Adduction: 100 x 6-60 x 12-15; 100 x 6-60 x 12-15;

Posterior abduction(cable): 80 x 10-50 x12-15; 80 x 10-50 x12-15;

.

This was hard. I’m not sure I’ll be able to repeat it. Had a bit of nausea. Intially I had planned on doing interval sprints between reciprocal muscles but I was just too tired.

All in all though… thrilled. As a side note: make sure you’re stretching and streengthening pec minor as you go along. Also, it helps to fire teres minor for balance…

.

MAKE IT A GAME! TRAINING IS FUN!

.

I sometimes work with some stand up trainers at Kinesiologists.ca. They are a group of people withsimilar passion and experience in strength and conditioning. I don’t have a degree in this stuff so sometimes its good to see how they train people in the same situation as my clients. its a gauge to see if I am in fact on the right track.

Because we work in such close proximity, and because we are all athletes in one way shape or form, the conversation will usually get around to this age old question:

.

“How much ya bench?”

.

I’m not quite sure where the need to press weight off you chest became an accurate measure for over all fitness but (darn it ) it is! haha (joke…. but not really cause it is!:))

.

So these guys at the clinic are registered kinesiologistsand exercise physiologists. They came up with a series of tests to determine who indeed is the fittest! There is a three minute bike test for distance; a pull-up test; a complex including a bunch of exercises I haven’t looked at yet; and  (wouldn’t you know it) a bench press contest. 75% of your weight for maximal reps.

What I want to sayabout such games is this: If  you have the chance to be around a great bunch of like minded individuals and someone suggests you do something like a competition… DO IT! Don’t be worried about your training splits and how you should not train this way today because tomorrow is you chest day. Changing things around in every way possible and keeping it fun is far more important than measuring each rep. And it is a tremendous source of pride to think that even your recreation…. is training! If you are lucky enough in life to have a bunch of friends that you can work with towards a common goal, you have something very special. DO NOT TAKE IT FOR GRANTED! It could be the biggest reason you achieve your goals.

.

Back to the bench contest:

.

well at this point I can bench press 365lbs so I figure I’m gonna rake. Right?

.

Wrong.

.

75 percent of my weight is 215lbs. At 225 I have achieved 25 reps. so I thought 27-28 ish? BUT here’s the thing: the test requires that the bar touch the chest. As I have said before, I don’t do bench press this way. It is dangerous. Lots of shoulder issues bringing the bar that far down. So…

…I only achieve 14 reps. Shame sets in. Then Aaron does 27 at 155.

.

How could this happen? Answer: Capillary function (which I will talk about next time)

.

Train With Me!

.

CAPILLARY BEDS AND YOU:

.

.

A capillary is a blood vessel that exchanges oxygen for carbon dioxide and other nutrients. Capillaries increase or decrease with need.

So: If you are using a muscle, there will be many “capillary beds” facilitating that muscle in the ranges that you use it. Should you not use that muscle, or range of motion, you will lose capillary beds in that area.

Kind of a “use it or lose it” situation.

Since I started my NFL combine training (haha), I have been able to bench press 225lbs, 25 times. HOWEVER, I achieved this by stopping the bar at 90 degrees of elbow flexion.

.

Because there are few capillary beds in my pecs between 90 degrees of elbow flexionand my chest, I could only achieve 14 reps with 215 lbs.

.

So what do you do? On one hand I have a bunch of registered kinesiologists saying that you have to touch your chest; and on the other, I feel that this form destroys shoulders.

.

Knowing me, I will begin to build capillary function at those ranges of motion so I can one day rake that test. Dangers be damned!

Oh and by the way, I hold the gym record for the 3 minute bike test….2.73kms 🙂

.

Train With Me!

.

My shoulders hurt. I’m tired. I don’t wanna do this anymore.

.

Today at the gym I continued with interval based chest and rhomboid day which included drop sets. I took a week and just did a bit of active rest. so i was expecting to be weaker than this.

.

Flat bench: 315 x 4, 185 x 10; 315 x 4, 185 x 11

Incline dumbell row: 80 x 5, 40 x 10; 40 x 20

1 minute cycle: level 20; level 20

dumbell chest adduction: 100 x 5, 50 x 10

posterior abduction: 30 x 20; 30 x 20

1 minute cycle: level 20; level 20

life fitness incline press: 270 x 6, 140 x 11; 270 x 6, 140 x 10

external humeral rotation(teres minor): 20 x 20; 20 x 20

1 minute cycle: didn’t do it; didn’t do it(too tired)

.

Calorie thingy on my watch said I was over 1000 calories so so it was understandable that Iwas tired. at least I won’t beat myself up about it too badly. Gonna stay in this weight range for a bit. I am going to try to increase the reps at 315. If I can accomplish better  of this weight, perhaps adding weight will not feel as difficult. The weight is feeling very manageable. This makes me happy!

.

And my shoulders don’t really hurt . I just feel like complaining… I need some carbs….

Train With Me!

.

Don’t go Heavy every Day!!

.

I’ve decided to increase the time under tension and lower the weight. I try to make each set last one minute. I conduct a four second repetition with a one and three cadence. So, the up part happens in one second, and the down part happens on three seconds. My aim is for 15 reps.

workout I:

.

bench: 225 x 12(45seccond); 225 x 11(44 seconds); 225 x 9( 34 seconds)

incline dumbell row: 25 x 15(60 seconds); 35 x 15(60 seconds); 30 x 20(?? seconds… eff it. I got tired)

dumbell adduction: 60 x 15(60 seconds); 60 x 14(55 seconds0; 60 x 12 (44 seconds)

dumbell bicep curl: 30 x 15(60 seconds);30 x 15(60 seconds);30 x 15(60 seconds)

cable posterior abduction: 50 x 15( 60 seconds);  50 x 15( 60 seconds);  50 x 15( 60 seconds)

incline dumbell press: 55 x 15( 60 seconds); 60 x 15( 60 seconds)

.

workout II:

.

bench: 225 x 114(55seccond); 225 x 12(48 seconds); 225 x 11( 42 seconds)

incline dumbell row: 35 x 15(60 seconds); 40 x 15(60 seconds); 40 x 15(60 seconds)

dumbell adduction: 60 x 15(60 seconds); 65 x 15(60 seconds); 70 x 12 (44 seconds)

dumbell bicep curl: 30 x 15(60 seconds);35 x 15(60 seconds)

cable posterior abduction: 60 x 15( 60 seconds);  60 x 15( 60 seconds);

incline dumbell press: 70 x 14( 56 seconds); 70 x 15( 52 seconds)

incline dumbell curl: 25 x 15(60 seconds); 30 x 15 (60 seconds)

.

The goal here, is to get the 225lb bench to a full minute. As we talked about before, I want to increase the capillary beds in my chest so that the next time I increase the weight, that extra oxygen works for me. This kind of training is mentally tough. One has to make sure they do not pause too much in stronger ranges of motion. also it is hard to keep time. I have been doing this for a long time so the rhythm comes easy for me. But I still use a watch so I know exactly how much time has passed.

These workouts produce screaming burns that force me to turtle into my hands after a set. I sometimes wonder what people watching me are thinking to themselves. Probably something like: “Whats that fat guy doing with his head buried in his hands panting?”

The good thing about this training is that the turn around time seems to be less. There seems to be less DOMS and I seem to be ready for another session in two or three days. Also the pump stays longer and my muscles are “fuller”. Like a bodybuilders. It’s good to be able to see results. Even at this ripe old age…

.

Train With Me!

.

The Grouse Grind( or “The Grind”, for those of you who don’t know) is a 2.9km trail up a mountain in Vancouver. Aptly named, this staircase of doom provides self abuse for every would- be sadist and the suicidal alike. The trail seems to take roughly the same amount of time it takes to run a 10 kilometer race, however, it has the added advantage of  no escape. Exept by helicopter medi-vac… which will cost you 800 bucks to the Vancouver North Shore Search and Rescue. Don’t ask how I know this.

.

.

A “good” time to finish this bastard in is 90 minutes. Or so they say. I personally think if you finish it at all you’re doing pretty good. And if you finish it, and do not seek professional help, you will probably want to beat that time the next time you can feel your legs.

Over a couple of seasons, I’ve managed to get to the point where I could finish in about 41 minutes. But then I stopped, got married, started a bench press quest and began my professional career as a beer drinker. So last week I decide that apropos of no other aerobic exercise, I should do ” the grind”.

Took me and hour and five minutes OR three hours and five minutes if you count the nap my body forced me to take afterwards. Now I’m mad. Because I have to get my Grind time down…

.

….Back to the bench quest:

.

Last chest day:

.

Bench Press: 225 x 14 (52 sec.); 225 x 12 (44 sec.); 225 x 11(40 sec.)

incline dumbell row: 45 x 15(60sec.);45 x 15(60sec.);50 x 15(60 sec.)

Dumbell chest adduction: 75 x 12(50sec.); 70 x 14(50 sec.); 70 x 12(50 sec.)

Posterior cable abduction: 90 x 15(60 sec.); 90 x 15(60 sec.); 90 x 15(60 sec.)

Incline dumbell press: 75 x 15(60 sec.); 75 x 15(60 sec.); 75 x 15(60 sec.)

*through in some dumbell curls and seating incline dumbell curls.  but I won’t bore you with that:) One minute sets though.

.

Not sure if I’m increasing anything here. Well… everything seems to be getting stronger except the bench. I honestly sometimes have to wonder if  I am ever going to accomplish this goal…

On Days when I am not benching I have increased my strength and power on every major lift and some minor ones. I can do more  squats: chins; barbell row; cleans; shrugs; snatch; shoulder press(standing and seated);shoulder flies; tricep extension (to full lock like my friend showed me for anconeus); sprinting intervals on the hamster-wheel; not to mention overhead barbell walking lunges… Everything is stronger and more explosive… I feel like a god…except for the the bench.

All of  this is good. Feeling strong like this means I am likely not over-trained.

There just does not seem to be and increase in muscular strength nor endurance where the bench press is concerned. This bugs the shit out of me.

This brings me back to the Grouse Grind: This is a sabotage activity for those trying to increase strength and size. The high intensity, aerobic or frankly anaerobic nature does not help muscles grow. And can lead to an increase in type 1 muscle fiber. This fiber only uses stored fat as it’s primary source of energy. It doesn’t use glycogen or ATP. Getting to this energy state causes the body to cannibalize it’s muscles. That’s why marathon runners and grouse grinders alike,  are skinny.

I believe all athletes should maintain some minimal form of aerobic fitness. There are studies that prove a minimal level of aerobic fitness increases athletic performancein high intensity intermittent exercise(hockey, football, soccer ; rugby; etc.etc.etc.). You just have to realize that aerobic activity and strength training work against each other from a performance point of view. If you do a squat workout and recover then do the grouse grind, your time will be longer than if you never did the squat workout. And the next time you go to do squats, you will be less strong. Sorry. Natures rule, not mine.

.

Train With Me!

.

quest

(kwst)

v.tr.

To search for; seek

.

.

When I started this voyage I had no idea there would be so many ups and downs.

.

.

Let me start here: I have not posted in a long time. I’ve still been training. I have made good gains in size. There was a time when I made good gains in strength. But: then I made a mistake. I blew it.

.

My friend “Ocho” is a strength and conditioning coach. We sometimes bounce ideas off one another sometimes we train together. I have learned an awful lot in these sessions. Ocho will be doing something, and I will say to myself  “self, what the hell is Ocho doing?” Then I basically go and do research until I find the theory behind his technique. And then I realize that he is a couple steps ahead of me…. it is sad if you are me.

Anyhoo, HE  said I should present this information as “here is another way of doing it” rather than “I blew it, I was wrong.” But the truth is: I blew it. I was wrong.

And this resulted in me losing about 50lbs on my bench.

I am a bit angry with myself because really this was a rookie move on my part. Information that I  crossed up in my head. Like when you tell someone that they should use their right hand for something and they use their right hand and you realize that you meant that they should use their left… Come to think of it, that probably only happens to me…

Let me see if I can sort this out.

Near as I can figure, the best strength I had achieved on the bench was something like this:

.

Flat Bench: 315 x 5-185 x12; 315 x 5-185 x 12; 315 x 4-185 x 10

.

But after training a couple workouts with Ocho, and doing a bit of research I came to realize that I had been doing too many sets to fatigue. What is more than this: I HAVE COME TO LEARN THAT FATIGUE IS NOT ADVANTAGIOUS WHEN TRYING TO INCREASE STRENGTH.

.

Strength gains are the result of an increase in myofibrils along the muscle fiber. As long as the intensity is low and the weight high(hard), myofibrils increase in density. It is unnecessary to produce fatigue. For SIZE(hypertrophy) you have to produce fatigue. NOT for strength.

.

.

The problem with this: Flat Bench: 315 x 5-185 x12; 315 x 5-185 x 12; 315 x 4-185 x 10, is that I am trying to train each set to the point of exhaustion. Meaning that by the time I have completed my first set at 315lbs, I cannot achieve another rep at that weight. I sometimes required a spotter to help me get the bar back on the rack. Then, with as little rest as possible, I dropped the weights and did another set with lighter weights, again to fatigue- again requiring a spotter to help me get the bar on the rack.

.

With this kind of training I was seeing pretty good gains in size, but I had hit a wall with strength.

.

.

I needed to adjust my training so that I could see measurable increases in strength. So, I dropped the weight back and began training sets of 5 reps with 4-5 minutes or rest in between. it looked something like this:

275 x 5 (5min rest); 275 x 5 (5min rest); 275 x 5 (5min rest); 275 x 5 (5min rest); 275 x 5 (5min rest)

.

Over the course of 6 weeks I put 60 pounds on that:

335 x 5 (5min rest); 335 x 5 (5min rest); 335 x 5 (5min rest); 335 x 5 (5min rest); 335 x 5 (5min rest)

.

I also want to mention that it always felt easy. I would do a set until I felt like I had one rep left. When I achieved 5 reps at a particular weight, I would add 5lbs per side. If the bar began to slow down, I knew it was too much weight. In that case I would reduce the weight and continue the workout.

.

Once I had three workouts at 335lbs without further strength gains I had hit a plateau. And here is where I was wrong:

I decided to leave my strength training all together for 3 weeks to pursue size training(hypertrophy).

.

That’s it. Because of this, I lost a significant portion of the wonderful strength gains I had made…

.

Interlude:

.

Thursdays with Andre are always a wonderful time. Andre Noel Potvin runs INFOFIT EDUCATORS, and they put on bi-weekly seminars about health strength and nutrition where they feature the latest research.

It is a valuable resource for trainers and a wealth of information.

A couple of Thursdays ago, the topic was “Exercise strategies for the Holidays”. Due to the weather and a last minute shuffling of teachers, the attendance was poor. This is a gold mine for me! Because it means I get to turn what would have been a lecture in front of dozens of fitness professionals, into a semi-private tutoring session with Andre Noel Potvin!

.

It’s this kind of opportunism that gives me my competitive edge.

.

The gist of this lecture that I took away was that through the use of more intense workouts you can maintain your level of fitness throughout the hostile holiday season.

One of the points Andre spoke about, was that strength gains begin to diminish in 10-14 days.

.

hold everything.

.

Ten to fourteen days?! Well, I have been away from my strength training now for double that! Are you saying that I have lost strength??

.

“Yes” Andre said.

“No.” says I, and began flicking through all my notes in my brain about disuse atrophy and type IIb recruitment and ATP and tapering protocols for competitive athletes and… and … and….

.

No gettin’ around it, I was losing strength.

.

.

Next day at the gym I rushed through the warm up and hit the bench.

.

315 x 1; 295 x 3; 295 x 4; 295 x 3; 275 x 5

.

I’m not gonna say Andre is always right, but he is.

.

He said it’d take me a week to get back to where I was. So far it has been a week and a half and I am almost back.

.

I still keep a bunch of volume and low rest stuff at the end of one workout every five days, cause I like the way it makes me look. But I have added strength sets at the begining of every chest workout(three times per week).

.

Looks like this:

Flat bench: 315 x 4(4 min rest); 315 x 4(4 min rest); ; 315 x 5(4 min rest); ; 335 x4(4 min rest); ; 335 x 3

then:

Flat bench: 225 x 12(30 sec rest); 225 x 10(30 sec rest); 225 x 8(30 sec rest); 225 x 6(puke… just kidding)

.

I started this Quest Blog a year ago with the intention of bench pressing 405lbs. I was going to do it then email Dan John and see if he responds(See the very first “Quest” entry).

There are so many problems that I have had to solve on the way to where I am. I am also certain there will be more before I reach my goal. I am starting to realize that it is these obstacles that, when overcome, really give the trainer or strength coach advantage. Solve these problems on your own. Learn about the physiology of the situation. Become strength through this. I think I am starting to get it, Dan John.

.