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Messages - RuneGlud

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2
Training Logs / Re: The hunt for a 2xBW raw bench
« on: October 17, 2017, 07:55:48 PM »
How is the elbow doing?
The elbow is a bit annoying at the moment. Its not interfeering to much with the bench, but its somewhat painfull to flex the arm.

It's located around the tendon of the lateral triceps head, maybe the Anconeus and is a bit swelled and fluit-filled. It feels like a bruise, so its only painfull when I poke it or flex my arm. The shirt did squeese somthing inthere last week.

I did make a decent single at 240kg in the shirt yesterday.

What do you plan to do about it?
Well I hope it will sort itself out. The weekend there is the liga-tournament where I'll be doing some shirtet bench. Then I'll leave the shirt next week after that there is 4 weeks to nationals equiped, hoping to do 2-3 shirted workouts in that time.

I'll keep the shirtet voulme low in each session hoping that the elbow will recover from week to week. I'll be doing some heavy reverse band floorpresses to help me get used to the heavy weights.

3
Training Logs / Re: The hunt for a 2xBW raw bench
« on: October 17, 2017, 02:09:53 PM »
How is the elbow doing?
The elbow is a bit annoying at the moment. Its not interfeering to much with the bench, but its somewhat painfull to flex the arm.

It's located around the tendon of the lateral triceps head, maybe the Anconeus and is a bit swelled and fluit-filled. It feels like a bruise, so its only painfull when I poke it or flex my arm. The shirt did squeese somthing inthere last week.

I did make a decent single at 240kg in the shirt yesterday.


4
Training Logs / Re: The hunt for a 2xBW raw bench
« on: October 09, 2017, 10:34:56 PM »
Training 9-10-2017:

BB/Hypertrophy-day

Benchpress TnG
10 x 60kg
10 x 100kg
3 x 9 x 140kg
8 x 140kg
Using legs very little when I do TnG repwork, feeling weak.

Pullups - narrow neutral
5 x 6 x bw

Dips
8 x bw + 30kg
3 x 10 x bw + 30kg

Deadlift
5 x 60kg
5 x 100kg
3 x 3 x 130kg - mix grip

Machine flyers
4 set @ 8 - 12 rep

Upper back machine row
3 x 8

OH Cable ext
18 x 38,5kg
12 x 42kg
10 x 42kg

DB Curls
3 x 8 x 16kg

5
Training Logs / Re: The hunt for a 2xBW raw bench
« on: October 08, 2017, 01:05:45 PM »
Training 7-10-2017:

Floorpress reverse bands (-70kg / 0kg)
5 x 90kg
5 x 140kg
3 x 180kg
3 x 200kg
3 x 210kg - 10 RPE!
3 x 3 x 200kg
8 x 180kg - repout
To big difference between top and bottom, to little work of the floor, Shooting for -40kg at the floor next time.

Lats
8 - 10 set @ 8-10 rep dirrent grips

Squat
5 x 50kg
5 x 80kg
2 x 5 x 110kg
Left calf giving me a hard time again, no squat for at few weeks.

Incline Bench - pinky TnG
6 x 110kg
3 x 8 x 110kg - 9-10 RPE on all sets

Leg ext
2 set

Leg curl
2 set

Pushdown
2 x 12 x 45kg
11 x 45kg

6
Training Logs / Re: The hunt for a 2xBW raw bench
« on: October 06, 2017, 12:49:11 AM »
Training 5-10-2017:

Benchpress
5 x 70kg
3 x 100kg
1 x 120kg
1 x 140kg
1 x 160kg
Super Katana A/S str 46
2 x 200kg - air
2 x 230kg - air
1 x 240kg - chest, good lift
1 x 240kg - chest, but was seeking alot at the bottom, sp uneven press
1 x 245kg - chest, towards the head on the way up, so the spotter took it
Finally something decent to the chest.

Raw
2 x 2 x 160kg

Military
4 x 10 x 62,5kg

Deadlift
5 x 60kg
5 x 100kg
3 x 5 x 130kg

Seated Rows
4 set @ 6-8 rep

Hypers 90 deg with twist
3 x 12 x bw

Pushdowns
4 x 8 x 50kg

Seated DB Curls
2 x 8 x 17kg

Rear delt raise
2 set

7
Training Logs / Re: The hunt for a 2xBW raw bench
« on: October 02, 2017, 08:44:56 PM »
Training 2-10-2017:

Some upper body BB, and a little legs (because I have to)

Benchpress TnG
10 x 60kg
10 x 100kg
10 x 135kg
3 x 8 x 135kg

Pullups - narrow neutral
3 x 5 x bw

High Cable Rows - wide pronated
3 x 10 x 87kg

Squat
5 x 60kg
5 x 100kg
3 x 4 x 130kg

Low incline DB press
3 x 12 x 40kg
Couldn't really get tight on the bench, think I'll take the bar next time.

Facepulls
4 set

Hypers 45 deg
3 x 12 x bw+10kg

Pushups
2 x 15 x bw
12 x bw

DB Hammercurls
2 x 12 x 14kg

8
Training Logs / Re: The hunt for a 2xBW raw bench
« on: September 29, 2017, 06:08:28 PM »
Training 29-9-2017:

Semiheavy today. Left elbow is anoying again somewhere around the bicepstendon.

Floorpress reverse bands (-20kg / 0kg)
8 x 60kg - no bands
5 x 100kg
5 x 140kg
3 x 160kg
5 x 3 x 170kg
Would have liked more weight-differece between top and bottom, but I only messured the difference after I hav done.

Chest sup T-bar lever rows
10 x 30kg
8 x 50kg
3 x 6 x 60kg

Squat - SSB
5 x 60kg
5 x 100kg
3 x 3 x 130kg

Dips
6 x bw+30kg
3 x 8 x bw+30kg

Facepulls to forehead
4 x 12 x 42kg

Hypers 45 deg
4 x 12 x bw+10kg

Pushups
3 x 15 x bw

DB Curls
3 x 12 x light weight

9
Training Logs / Re: The hunt for a 2xBW raw bench
« on: September 27, 2017, 10:00:59 PM »
Training 27-9-2017:

Nice shirtbench today. Nothing was touching, but I'm confident that it will come.

Benchpress
5 x 70kg
3 x 100kg
3 x 120kg
2 x 140kg
1 x 160kg
Super Katana A/S str 46
2 x 200kg - air
2 x 230kg - air, halfway
2 x 250kg - 1st at 6cm board, 2nd air at 3 cm
1 x 250kg - air around 3 cm
1 x 250kg - just about 1 cm to go, but was loosing the bar towards my belly.
Decent round. I'm colapsing a bit when bar gets close to the chest, so the lifts are not to good. But loosing 1-2 kg bw should do the trick.

Military
10 x 35kg
2 x 10 x 60kg
8 x 60kg
My rep-strenght is really bad here also

Lat pulldown - narrow
10 x 80kg
3 x 5 x 100kg

Deadlift
5 x 60kg
5 x 90kg
3 x 5 x 120kg
Nice and easy

Hypers 90 deg, with twist
3 x 12 x bw

Y-raises
3 x 8 x 5kg

Pushdown
3 x 15 x 40kg

10
Training Logs / Re: The hunt for a 2xBW raw bench
« on: September 25, 2017, 09:23:41 PM »
I do not know whether you said it before or...

but is next comp. geared bench national 25-26th November your next comp?
Yes that will be my next real comp.
I will also be lift at the division tournament in 4 weeks, but with no tapering before, and only treated as a shirted training with refs.

11
Training Logs / Re: The hunt for a 2xBW raw bench
« on: September 25, 2017, 09:07:14 PM »
Training 25-9-2017:

Going a bit off the reservation for a bit. The next 9 weeks will not be based on any of the Sheiko-templates but more inspired by DUP, with 3 weekly workouts.
I'll keep the log updated for consistency and if it has the interest off any readers?

Brenchpress TnG
5 x 50kg
5 x 80kg
5 x 110kg
3 x 10 x 130kg
Holy smack I'm getting owned by relative light weight on these high-reps. All sets on 130 was 9-9,5 RPE. This summer I did 8 reps with 150v :(
Maybe the 190kg from this weekend, still takes it's toll on my pecs.

High Cable Rows - narrow
up to
4 x 8 x 95kg

Low incline DB press
2 x 12 x 35kg
18 x 35kg
No idea were that energy came from on the last set, but the setup on the bench  was really good on that last set.

Squat
5 x 50kg
5 x 80kg
5 x 110kg
4 x 4 x 140kg - with belt

Pushups
3 x 12 x bw

DB Curls
3 x 10 x 17kg

Hypers 90 deg w twist
2 x 12 x bw

Now a few hours later, my pecs are wasted. No suprised, but it's a good indication, that I'll have to focus on som hypertofi in the primary pressing muscels.

12
Training Logs / Re: The hunt for a 2xBW raw bench
« on: September 24, 2017, 11:35:40 PM »
Thank you both  :) :)

13
Training Logs / Re: The hunt for a 2xBW raw bench
« on: September 24, 2017, 12:52:35 AM »
Danish nationals Classic Bench 23-9-2017:

Weight: 103,6kg

Benchpress
20 x 20kg
2 x 5 x 70kg
2 x 3 x 100kg
2 x 2 x 120kg
1 x 140kg
1 x 160kg
1 x 170kg


1. attempt: 180kg - good lift 3-0
Ok opener, only my left arm was behaving weird, didn't have the power it should.

2. attempt: 190kg - good lift 3-0
Really though grinder. But my goal for the day and a 5 kg PR

3. attempt: 195kg - no lift 3-0
Not a chance!
This was the weight needed to take 1st place at the time. My compeditor failed 203 afterwards and won the class with 195kg

Overall I'm happy with the result, even though my left arm acted weird today.

14
I think this is going nowhere. I don't think that there is only one way to bench and on the other hand i'm not saying that my technique is ideal.

But what everybody in this thread ignores is the fact that my bench got weaker since starting sheiko.
Sheiko works for my squat and my deadlift, so i want to keep doing it. But it does not work for my bench!

So I want to modify to fit my needs. ::)
Again, not to be harsh, but my honest opinion:

Maybe it's going nowhere because you dont get the answer you where hoping to get. No problem, I'll give you that answer now.

You can absolutely ad an extra day or do more volume for the bench, I have personally benched 5 times a week for the last 4-5 months, with good results.
The reason I did not give you that answer up front, is that I dont believe that this should be your main focus right now (I could of cause also be wrong).

Also, no two persons lift with the same technique I agree, but there are general guidelines to improve leverage an muscleactivation.

I dont know why you got weaker at bench, maybe the load is not correct for you, maybe it need to be higher or lower, maybe the avg. intensity needs to be higher or lower, I dont know.

15
I agree with the points RussianBear mentions, and can add a few.

It talkes time to master a new grip-width and it will most likely not be comfortable untill you tried it for a month or so, starting with a relative lower weight.

Your left arm is shaking noticeable. Is can indicate several things, most likely weak triceps, lack of thightness or weak stabilisers in shoulder/back area. Probably a combination of these things. This is backed up by the way you receive the handoff, I could be mistaken but you look far from tight in the upper back.

It might be the angle of the camera, but it looks like you have little to no legdrive, this way are no way as thight as you can be.

Combined with RussianBears points this may sound harsh, but it only means that you have so many extra kgs/lbs waiting for you out there.

Fix your technique before worring about 3-4 days or the size of the load.

Doing more work the the "wrong" technique, only takes longer to unlearn later on.

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