Training Sesh 5/6: In which we bench, bitch about benching, and endeavor to get better

Just a quick report on the day's work - bench day.

The occurrence:

• Bench - 5xbar, 5x95lbs, 5x135lbs, 5x170lbs, 3,2x190lbs, 1x185lbs, 5x155lbs, 8x135lbs
• Tbar rows, paused - 3x8x55lbs
• Klokov press - 10xbar, 7x65lbs, 5x85lbs, 5x95lbs
• Reverse hyper, slow, heels together toes out - 3x10x90lbs
• JM  floor press, EZ curl bar w/chain - 3x10 w/two chains/side 

Not the greatest bench day in the world, from a progress standpoint. Worked with Austin and Matt a little bit on form, seems like my bench has taken a funny turn where I want to start pressing toward the hooks as opposed to straight up- needs more rep work and triceps work. Also needs more back work- bench felt a little more solid than the other day, but between the shoulder acting up and the back not able to stay tight, progress seems to be slowing. Seems like I have been stuck at this weight for these reps for a few weeks and it's still occasionally frustrating knowing that my bench would be 75-100lbs over what it is now had a certain few connective tissues not decided to become inflamed and loosen up at the spine.

Smart work and patience. Woosah.

A few things I noted right off the bat after the bench sets were shoulder tightness and fatigue - my left shoulder still feels a bit jammed up and the bicep tendinitis is playing with me with keeping the bar path correct and not dropping at the bottom of the eccentric portion of the lift. I actually ended up having to reset in the middle of my set at 190lbs, hence the "3,2". Spent some time with the TENS on it last night after I got home, and it is time I get back into the rehab work, to include David's ab fab shoulder circuit -

Hell, I feel bad half the time because unless they get programmed in, I almost never do this series, and it really is good for the shoulders and upper back.

Also note that since I am having shoulder issues, seemed like the perfect time to get back into Klokov presses.

Lolly.

Lolly.

Lol.

As to that funny bit at the end, the JM floor press, Austin had apparently seen it via something ol' Dave Tate at Elite had posted somewhere, so we decided it would be generally awesome to give a shot for a finisher for triceps work.

Here's the official rundown over at EliteFTS.com

I did mine a little differently, as listed, using the EZ curl bar and two chains per side with no plate weight for sets of 10. Even that was pretty nasty as with any chain movement, you need to really press through it to lockout. Think we have a short fat bar (in addition to the standard fat bar) at the ol' jamesnasium, may have to give that one a shot next time.

Time to grab a band and get to work. If you don't have any at home or at your own jamesnasium, do yourself a favor and hit up the ol' EliteFTS and grab a handful of them. One (or a pair) of each of the first few sizes will get quite a bit done around the house.

And when you're done with that, go forth and destroy.