This is week one of Max Effort for Bench. I will be working up to an ME for five reps for the inital weeks and then move to two weeks of ME for 3 reps before two weeks of maxing.
WORKLOG
Seated Presses, Bench Press,
Close Grip Bench Press and Band Pulldowns
Warmup @ 0.5 2:29 1
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Seated Press ME:
135 lb x 5
140 lb x 4
145 lb x 3
150 lb x 2
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Bench Press ME5:
135 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5
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Close Grip Bench Press ME5:
135 lb x 5
155 lb x 5
185 lb x 1
185 lb x 1
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Band Pulldowns RE: double monster
120 lb x 5
120 lb x 5
120 lb x 5
120 lb x 5
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Band Work:
Rear Delt Band Pulls RE: average x 10
Tricep Pull Aparts RE: monster x 10
Rotater Pull Aparts RE: monster x 10
Face Pulls RE: average x 10
EPILOGUE
Close Grip Bench Presses felt more comfortable than Bench Presses. I think this points to some shoulder issues. More rehab and conditioning is called for. All weights felt 40 to 45 heavier than last year. I am also thinking that I am not arching as I was before the herniated disc. I know that Louie Simmons had to convert to a different style of Benching due to his back problems.
I generally prefer Metal Militia vs. Westside style for Benching. I will defer decisions in this area until further down the road. It should also be noted that my form right now is awful. Or, maybe I should say my setup is non existent. I was not establishing a proper base for pressing. Setting up properly will provide for a better arch.
When used I have done Close Grip Bench Presses before Bench Presses. Thus a pyramid of weight of Seated Presses, CGBP and Bench Press. Since that worked in the past I am going to revert back to this for a bit and see how I progress.
Post workout chest stretches, myofascial shoulder massage and icing yielded much popping of my left shoulder.
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