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…continued from: The Quest: for the 405lb Bench
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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.
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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…
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….Back to the bench quest:
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Last chest day:
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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.
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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…
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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.
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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. Getting to this energy state causes the body to cannibalize it’s muscles. That’s why marathon runners and grouse grinders alike, are skinny.
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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 performance in 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 an elite 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 have less power. Sorry. Natures rule, not mine.
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