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I made some out of loops of chain a la http://www.geocities.com/elitemadcow1/Topics/Microloading.htmQuagmire911 said:Let me know how the fractional plates go. I was at the hardware store the other day but couldn't find anything suitable.
Not yet. I will try to get some of them tonight, the dumbbell rotations looked like a good exercise to help with my shoulder, and I will take a tape measure with me today for the close grip bench, I've never done that before.Quagmire911 said:And you didn't answer my question, did you get the percentages from the Poliquin article![]()
I fail about halfway up. I am going to get the close grip bench number on Friday.Quagmire911 said:How does your close grip bench compare with your regular bench? At what part in the bench movement do you fail?
Yeah, I think you're right. If I remember correctly from reading Starting Strength, the triceps are most active in the last half of the bench press, and if you use a wide grip the triceps get no work. I used to use an excessively wide grip on the bench press, and never really felt it in my triceps at all. I have very flexible shoulders so I didn't even notice for a while, but I never felt it in my triceps at all, just my chest. So my triceps are probably lagging. As much as I hate to say this... maybe some isolation of the triceps is in order.Quagmire911 said:Kerpal, I am sure that halfway up points to a tricep weakness.
If you were near me, I'd give you a good few slaps.Kerpal said:Yeah, I think you're right. If I remember correctly from reading Starting Strength, the triceps are most active in the last half of the bench press, and if you use a wide grip the triceps get no work. I used to use an excessively wide grip on the bench press, and never really felt it in my triceps at all. I have very flexible shoulders so I didn't even notice for a while, but I never felt it in my triceps at all, just my chest. So my triceps are probably lagging. As much as I hate to say this... maybe some isolation of the triceps is in order.
I am going to try the close grip bench press next week, I don't want anything to interfere with Smolov.
11th workout of base phase completed today:
Friday:
1. Overhead press:
2 x 135 lbs, 1 x 135 lbs
I tried for a 3RM here of 135 lbs but I failed on the 3rd rep, so I rested for a moment and then got it.
2. Squat:
7 x 5 x 310 lbs
Felt good, a lot easier than Wednesday which surprised me. I usually find the lower rep higher set days to be harder. No "sick" feeling this time.
3. Pull up:
8,7,7 x bodyweight
Decided to do these today since I skipped them yesterday.
Just one more workout of the base phase left![]()