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!

Mommy Monday

SECOND TRIMESTER

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.

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

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



http://www.youtube.com/watch?v=i4Mz1JDESHo

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

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

http://www.youtube.com/watch?v=jyfMjlyg39g

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


afternoon
sled drag 3 plates 12x100ft

circuit 2 x
ghrx12
short strap hypers 330 x10
green band judo pulldown abs x10 each side


3/25 Wednesday

Wed
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

http://www.youtube.com/watch?v=s0ckz5jWvds

sled dragging 3 plates 5x200 ft
pulldown abs 5x8

Walk with baby harness of death x 1 mile.

Sunday 3/29

Sunday
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

http://www.youtube.com/watch?v=WrgZI1Y4Ctw

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
curls

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

http://www.youtube.com/watch?v=reQvKn2kvMQ

ghr green band 4x10
pulldown abs 4x10

Mommy Monday

First of all, I hope Matt doesn't kill me for having a post title "Mommy Monday." I know, you thought this was a training blog. Well, you're right. On Mondays, I will feature a post about prenatal training, post-partum training and everything in between. (OK, maybe not everything, but you get my point.)

I get alot of questions asking about what women should do while their pregnant. Some have training backgrounds, some don't. And while I will say upfront, that each woman is different and each pregnancy is different, I hope these posts will give some guidelines on what can and shouldn't be done.

FIRST TRIMESTER

Most women don't even know they are pregnant until they are at least 6 weeks along, if not farther. Most of your training can remain the same during the first trimester. You probably won't be showing yet so the size of your stomach shouldn't be an issue. The only thing that may really hinder you is the FATIGUE. If you're anything like me, I wanted to sleep all day. So my motivation to train was miniscule.

I continued to squat, bench, and deadlift heavy and my speed work remained the same intensity as well. Of course, I would recommend you go with whatever you are comfortable with. If you don't feel comfortable doing a true max effort lift, then I would recommend doing sub-max for reps (3-5). Keep all your accessory work the same as well. Continue with your training as much as you can. It's during the second trimester that you'll need to make some adjustments. (Stay tuned for that next week.)

As for your nutrition, make sure you are taking prenatal vitamins and I would also recommend a GOOD fish oil. Eat well and add a couple hundred extra calories a day. It's not as much as it seems - maybe an extra shake or a couple pieces of fruit. Especially if you have morning sickness and are throwing up. If that's the case - lots of liquids and anything you can hold down!

Good luck and until next week....

Training log update

The last few weeks have been pretty busy and crazy for me so I apologize for not keeping up on my log. To catch you up I had a visit to Westside barbell the weekend of the Arnold where I pulled 585 off pin two against quad monster mini bands using a conventional stance. We did two weeks of a blue band and then deloaded thinking we were going to do circa max.

We changed the meet that we are doing so we are scrapping circa max since we are not squatting at this meet, but wil still push up our speed work. So here are the last few workouts.

3/6
Friday at Westside

Pin 2 rack pulls against quad monster minis. Conventional stance
135, 225, 315, 365, 405, 455, 495, 545, 585x1 started to loose my grip at the top
605xmiss

reverse hyper with extra traction. 3x8
hyper with weight behind feet 3x8
glute hams 2x8


afternoon
gravity crunch, more glute hams, kettlebell swings working up to 40kg 2x12

3/11

Deload upper

db bench 40, 60, 80, 100 2x12
face pulls green band 2x12
tates 40 and mini 5x12
prowler walk 2 plates each side 2x 50 steps


afternoon
curls
pulldown abs
pull ups

3/13

Max effort lower deload week

hamstring goodmornings 135 2x8
poor man back attack 4x12
side bends 80 4x12
sled drags 3 plates 10x100ft

3/15

Max upper deload
Illegal wide bench 135, 185, 225, 275x6
bradford press 135 4x8
Fat DD t bar rows 3 plates 3x12
Rolling dumbell extensions on the floor 40 2x8, 50 3x8

3/16

Wife went back to work today after materninty leave so I had to cut my morning workout short.

SSB with purple band over plates. 365 5x2
deadlift with plates 1/2 inch lower than feet 245, 335, 435, 475, 525, 565, 615x1 First time deadlifting in this suit and not bad. Still a little beat up from last couple of weeks.

pull thrus 4x8 130-150 and some added tension with a mini band.


Afternoon

Done in a circuit 3 times

reverse hypers short strap 330 3x12
overhead keg lunges 3x6 each leg
judo throw pulldown abs with green band 3x8 each side



belt dragging 3 plates and a quater 10x100ft

3/18

Speed bench 185 and mini band 9x3

db press 80x12, 100x12, 12, 20 ties a rep record for 3 sets. If I would have know I would have done one more.

pull ups x5, 4, 4, 3 all different grips

tates with mini band behind back. 45x12, 50 x12, 12, 12, 10

piston face pulls - purple band each hand 3x15

bb curls 70 3x12


Afternoon
shoulder traction
external rotators 3x15
pushdowns 2x12
foam roller situps 2x12 8kg kettlebell each hand

3/20

Deadlift standing on 2 inch plaform
135, 225, 275, 315, 365, 405, 455, 495, 545, 595, 615x1

Video of pulls and good mornings.
http://www.youtube.com/watch?v=k6blEpN6wBY

camber bar goodmornings 225x8, 315x8, 405x6

green band leg curls single leg 3x12

pull down abs 3x12

3/21

3 board bench with 3 chain per side. 135, 185, 225, 275, 295, 315, 335x1

far bar 6 board 275, 315, 365x8, 405x6

bradford press 95, 135, 155 2x8

t bar rows with fat DD handle 135 4x12

dumbell extensions on floor 50 5x10



That should bring you up to speed. If you have any questions about my training send me a message. Thanks.