Thursday Bench Assistance Training

Today's Training looked like this:

Speed Bench vs Doubled Mini Bands
45   x 3 reps x 2 sets
135 x 3 reps
205 x 3 reps x 6 sets

Bent Over Rows
135 x 5
205 x 5
255 x 5 reps x 3 sets


Vogelpohl Pulldowns
80 x 15 reps
100 x 12 reps x 3 sets

Ab Pulldowns
120 x 15 reps x 4 sets

JM Press
135 x 8 reps x 4 sets

Seated French Press
70 x 15 reps
120 x 6 reps
70 x 15 reps x 2 sets

Cable Pressdowns
150 x 15 reps x 4 sets

Back at it today with Bench assistance work, hit speed bench, back movements, abs and triceps as usual.

I have really gotten in to listening to the Just Big radio show on ftns.co with Matt Rhodes and Vinny Dizenzo.  I have listened to 3 of their pod-casts in the last couple days as I am catching up.  Jen Keck was a good guest this past Monday and well worth a listen.  The one which I found to be hilarious was the Podcast of their show from June with Billy Mimnaugh.  I may actually go back and listen to this one again.  They also have 2 episodes with Jim Wendler which I haven't got to yet but imagine they have to be quite entertaining.  Check out the pod-casts of Just Big at Just Big Radio Show Podcasts.

Clint came back to the World Gym today as his summer job as a life guard at the male nudist lake has come to an end.  We worked on his bench form on his deload day, and we really found his best foot position, and have dialed in his arch.  He has been watching videos of Donnie Thompson and Dave Kirschen and trying to emulate what they do.  I told him, find a raw lifter with the same frame as you, watch their videos and compare.  Donnie outweighs Clint by 160 pounds easily.  I thought long and hard for a raw lifter the same size and weight as Clint, and suggested he find videos of Michael Keck to watch.

I asked Clint to suggest a triceps movement for today and he suggested cable french presses.  After I got over my desire to find a copy of Flex magazine and beat him with it, I said fine we will try regular french presses with a curl bar.  Never did this movement before, may never do it again quite frankly.  I tend to be a fan of the seated overhead dumbbell extension as opposed to the french bar, way more comfortable on the wrists.  The french presses with the curl bar seemed to be more comfortable on the elbows however.

Clint is getting ready for his first meet the WNPF Sarge McCray meet in Bordentown on December 10th.  I am confident if he does the right things he will have himself a decent first meet.  Planning on taking him down to Skiba's next Wednesday to get him some more monolift experience.