Tuesday, April 28, 2009

To Tuck or Not to Tuck...

... that is the question. Years ago, it seemed all the popular "rage" to really tuck your elbows hard when benching. It took the stress off the shoulders and placed it on the triceps. Over the years, I've seen everything from what looks like a close grip bench (elbows touching sides) to elbows out, bodybuilder type bench. So what's right and what's wrong?

First, it depends on the width of your grip. Closer grip will obviously have elbows tucked more. But the problem is when people go to a competition grip (wide- outside power rings) and still tuck their elbows too much. This will lead to you getting "handcuffed", which basically means your body is not in the correct mechanical position and makes it impossible to push. (I've been guilty of this several times myself). You can even get handcuffed if you're using a bench shirt. We were taught to bring the bar low and really tuck. If you do this, chances are the bar will drift right back into the rack.

Second, as I just mentioned, it depends on if you are benching raw or with a shirt. Raw benchers most likely will not have to tuck as much. Shirted benchers will tuck a little more to get the bar in the groove of the shirt, but like I said above, don't over do it.

So, when you put these two things together, you should be able to figure out how much to tuck. Raw bench with a close grip - sure, you can get away with tucking your elbows alot. But as soon as you move out wider, your elbows have to follow. Remember, your elbows and wrists need to stay in line with each other. If your hands go back first, the bar will fall on your face.

Happy Benching!

Monday, April 20, 2009

Mommy Monday


During the second trimester is where you'll probably need to start making some changes. Keep a closer eye on your heart rate during cardio, staying under 150 bpm (although I think most websites and doctors will say 140). But if you are already in decent shape and have been training for awhile, you should be ok. Just listen to your body. Anytime your heart rate gets too high, you are pulling the oxygen away from the baby to your working heart and muscles, so that's why you don't want your heart rate too high.

As for lifting, most lifting exercises can stay the same. Again, if you've been lifting, your body should be prepared to continue. Tone down the max effort stuff and start working with submax weights, 3-5 RM's. You can continue to do most of your accessory work, except for anything lying on your stomach (reverse hypers, for example). During this phase, I added in more single leg work (lunges, step-ups, etc) and some circuit type training one day a week. Remember to keep an eye on your heart rate though.

It was also during this time (towards the end of this trimester- after 24 weeks) that I limited my abdominal work. I did some light crunches, but nothing that put too much stress on the abs.

If you are new to training, start slow and only do what your body is accustomed to doing. Pregnancy is not the time to start something different. If you are experiencing any pain, please contact your doctor.

Thursday, April 9, 2009

Training log update and live streaming workout

Speed bench with 3 chain 185 7x3, 225 x1 to test my speed

tricep death (3,4,5 boards) 3 reps each board 225x1, 275x1

chest supported y+t 25 3x12 each direction
back to back with
prisoner pulldowns 4x12

tates to a carpet 50x10, 60 3x10 + purple band
hammer curls
side bends

April 11th I will be traveling down to train with Smitty from the Diesel Crew and Joe Hashey from Synergy Athletics. Watch our heavy lower body workout at 11:30 eastern time. Watch it live here http://www.ustream.tv/channel/diesel-strength

Monday, April 6, 2009

Training log update.

Things are coming around for the meet on the 25th.

Sunday 4/5/09
bench 135, 185, 225, 275, 315x2, 335x2, 355x1, 375xmiss
add shirt 405 2 boardx1, 455 1 boardx1, 495xtouch with head raise x1

rotator bar pulldowns 5x12
rotator bar face pulls 4x15
pushdowns 5x8

Monday 4/6/09

Speed squat with ssb 335 7x2
Speed deadlift 505 7x2


Roller reverse hypers 140 x10, 190 4x10

Afternoon session
green band pull thrus 5x12 with 15 seconds between sets

situps on ghr 25 4x10

sled drag 2 plates with straps held behind knees 2x200ft

backward drag 3 plates 2x200ft

Friday, April 3, 2009

Training log update

March 23rd
Getting ready for a push/pull meet so we went with a one week circa max.

Circa max (blue and green bands)
135, 225, 315x2, 365x1, add suit straps down, 405 3x2, 455x1


pin pulls hole 1 against quad mini 245, 335, 425, 515, 605x1, 675xmiss

sled drag 3 plates 12x100ft

circuit 2 x
short strap hypers 330 x10
green band judo pulldown abs x10 each side

3/25 Wednesday

Speed bench high/low method 185 and 2 minis per side 4x3,
take off 1 mini per side 185 4x3

db bench 100x12, 12, 21 (rep record)
tates with a mini band 50 4x12
pull ups x4, 4, 3, 3, 3
dumbell curls 5x8
face puls 3x12

3/27 Friday

Ssb goodmornings 135, 185, 225, 275, 315x3, 365x1, 405x1, 455x1
camber bar zerchers from floor
135, 225x5 add chains, 225, 275 2x5


sled dragging 3 plates 5x200 ft
pulldown abs 5x8

Walk with baby harness of death x 1 mile.

Sunday 3/29

reverse blue band bench 155, 225, 275, 315, 365, 405, 455x1, 515xmiss
fat bar 6 board, 225, 315, 405x8, 455x6
bradfords 165 3x8
t bar rows with fat DD handle 3x12
elbow out rows 3x12

Monday 3/30
Speed squat ssb 365 8x2
speed deadlift 545 6x1


short strap hypers 230 4x12
GHR 6x10
judo pulldown abs 3x12

Wednesday 4/1

speed bench with mini band 185 8x3
4 inch camber bar bench 225 2 board x8, 1 board x8,
chest, 1 board and 2 board 4 reps on each

pullups x4, 4, 3, 3, 3, 3
tates with a mini band 50 5x10
piston face pulls 2 purple bands 3x15

Friday 4/3

rackable camber bar 14 inch box squat with medium stance
135, 225, 275x2, 315x1, 365x1, 405x1, 455x1, 485x1

stiff leg sumo deadlift 225, 315, 365 3x5


ghr green band 4x10
pulldown abs 4x10