Linnéa's lifting, yoga and climbing log

[Linnéa76]

Glad to hear you're enjoying the Body Combat .flux, it really is a good release! I find myself smiling a lot, except for during those strange press-ups perhaps. They're difficult, don't you think? Can't say the Balance class has grown on me, I thought it was ok but have only done it twice.. We'll see about the Pump, I won't do it right after BC again at least - my glutes got so sore I had to skip squatting today!

And here's what I did instead:

Hang clean: 40 kg, 5 x 5.

Leg extension: 30 kg, 5 x 5 each leg.

Leg curl: 23 kg x 5, 18,5 kg x 5, 16 kg kg, 3 x 5. Had to cheat a little on the first two sets to do 5 reps with the left leg,
so lowered the weight.

Pulldown: 50 kg, 5 x 5 (last set with reversed grip).

Standing cable row, one arm: 32 kg, 5 x 6.

Bicep curl: 9 kg, 3 x 8.

Back extension: 10 kg, 3 x 8.

And then, "Step X-press", step aerobics for 30 min. It involved some crazy fast footwork,
so I got myself a bit of cardio there.

[Linnéa76]

I saw a PT today, who had a look at my technique on a couple of lifts and gave me some new ideas.
She was pretty happy with my DL and squat, but had a few remarks concerning the BP. She adviced me to do them with my feet on the bench and to definitely NOT go all the way down to the chest. Since this would not give any benefits for the muscles but cause unnecessary strain on tendons. "No matter what the guys at the gym might tell you"
Furthermore, she suggested I periodize my training and do a couple of weeks now and then with sets of 8-10 reps. Maybe in the form of circuit training. All in all, I think I got good advice and variety is always nice. Will try a period with lighter weights for 2-3 weeks.

Afterwards, worked out some more by myself:

Bench press with DB: 11 kg, 4 x 8. Supersetted with shoulder flyes: 5 kg, 4 x 8.

Assisted dips: -25 kg, 3 x 8.

Dead lift: 65 kg, 4 x 5.

Abs: Leg lifts x 10.

[JP]

it depends on your goals though. The "bench press" the way she suggested to do it doesnt have anything to do with roughly standardised measure of strength in bench press movement. But if your goals are purely aesthetic, then all bets are off in terms of what is the best approach

But if the idea is to build strength, i think it would be good to learn to do the basic movements in fairly standardised way to measure progress over the coming months/years, like normal style bench press utilising whole body with firmly planted feet and tight back arch, squatting below parallel etc.

[Linnéa76]

Hmm, yes I was kind of expecting someone would have objections. But why would you think my goals are "purely aesthetic"?

I do want to build strength but I also like being uninjured... So when a certified PT tells me that doing bench press the way I'm doing it could hurt my shoulders and bicep tendons and what not, I get a bit worried. Do you think she was exaggerating the risks?

[thestoatyone]

Ninearms seems to prefer the floor press 'cos it saves strain on his shoulders; I've found a lot of transfer over to my bench from training floor press. Floor press pretty much does what your PT wants you to do on the bench, and is easier/more intuitive.

However, I wouldn't think bench is too bad for you and like the man sez, learning it well is well worth it.

[JP]

Hmm, yes I was kind of expecting someone would have objections. But why would you think my goals are "purely aesthetic"?

no i dont, thats why i said "if"

I do want to build strength but I also like being uninjured... So when a certified PT tells me that doing bench press the way I'm doing it could hurt my shoulders and bicep tendons and what not, I get a bit worried. Do you think she was exaggerating the risks?

every lifting has its risks, and overdoing bench definitely has some, i should know, i tore my tendon

But it is perhaps most widely used barbell movement on earth, so obviously there are a lot of stories to go around. And it can be done correctly and incorrectly.

I am just baffled why someone would just ditch one of the standard strength building lifts on that basis. Rather dump the thing alltogether in my opinion than use some bodybuilding variation of it, and just do more overhead work

Just one opinion though!

[fredrikw]

hmm, I'd guess injury prevention wise that it would be better to do full ROM with a lower weight than limited ROM with a higher weight... because I guess that's the motivation behind not doing the full BP, that with the same weight it could be dangerous?

[Linnéa76]

Thanks for the input everyone! I guess there are different traditions here, maybe depending on what the priorities are. I just remembered that the last time I trained with a PT, a different one at a different gym, I was told the same thing about the BP. (To turn when the arms are slightly below a straight angle) This seems to be what they teach at PT schools. But I forgot about it or chose to ignore it.. I think I'll give it a shot this time and see if I can still improve my (strict) 1RM!

[ninearms]

TBH I think the PT is talking nonsense. If there's one way guaranteed to put additional stress on the delicate shoulder joint it's to turn the lift into an unstable movement by putting the feet up on the bench, then permit the use of more weight by limiting the range of motion, and then increase the strength discrepancy between the top and bottom of the lift by removing the weakest part. Personally I'd ignore everything they said. Feel free to punch them in the knees too.

If the bench press is performed properly, i.e. with the feet firmly planted on the floor, scapular retracted and down, elbows tucked, back arched, and the bar lowered down to the bottom of the sternum rather than the upper/middle chest, then there's nothing particularly risky about it. The risk comes from adding instability (like putting your feet up, or losing tightness due to a poor hand-off or slipping on the bench), or from a weight which exceeds the lifter's state of physical preparedness (i.e. the lifter isn't suitably warmed up/strong enough).

This is an excellent guide written by Dave Tate which goes through the whole setup and the lift itself: Dave Tate's Six Week Bench Press Cure

[Linnéa76]

Thanks for the link ninearms, that was informative and rather entertaining. "You have to become one with the bench if you want to push heavy weight."
I have to say, that's one very arched back in the video. It actually looks like his elbows never go below the height of the bench, because the chest is pushed up so high that the turning-point becomes quite high? If this is the generally accepted technique, I think I'll be back with a new PB very soon!

Cheers everyone for taking an interest in my bench-pressing, I´ll try to make you proud.

[Linnéa76]

Yesterday, started a period with 10-rep sets.

BB row: 30 kg, 3 x 10.

Squat: 50 kg, 3 x 10.

Pulldown: 41 kg, 3 x 10.

Seated cable row, one arm: 18 kg, 3 x 10. A new favourite! A bit too light weight this time.

Seated calf raise: 30 kg, 3 x 10.

Back extension: 5 kg, 3 x 12.

Hip abduction: 71 kg, 1 x 12.

Bicep curl: 7 kg, 3 x 10.


Today: Kickboxing class.

[Rochellita]

Glad to hear you're enjoying the Body Combat .flux, it really is a good release! I find myself smiling a lot, except for during those strange press-ups perhaps. They're difficult, don't you think? Can't say the Balance class has grown on me, I thought it was ok but have only done it twice.

You mean the superman press-ups? Yep they are quite tough and have also made an appearance in the current Body Attack so I expect I should be able to do a few properly by the end of the release. How many can you do and on knees or full plank?

[Linnéa76]

Body Attack? I don't think we've got that here. Something to look forward to? Hmm, haven't really counted how many superman press-ups I can do, too busy trying to keep my balance. And you..?

Today's session:

Bench press with DB: 11 kg, 1 x 14. 13,5 kg, 10 + 9 reps. Supersetted with shoulder flyes: 5 kg, 3 x 10.

Assisted dips: -30 kg, 1 x 10, 2 x 8 (2 neg).

Deadlift: 55 kg, 3 x 10.

Bicep curl + calf raise on one leg: 7 kg, 3 x 10.

Super slow crunches, all the way up x 3.

[Linnéa76]

Hang clean: 35 kg, 3 x 10.

BB row: 30 kg, 3 x 10.

Squat: 50 kg, 3 x 10.

Pulldown: 41 kg, 3 x 10.

Seated row, one arm: 23 kg, 3 x 10.

Back extension: 5 kg, 3 x 12.

Some head raises on bench, plank, side planks.

For some reason, 3 x 10 seems harder on hands and wrists than 5 x 5... Anyhow, it's nice with some
variety and fewer sets, maybe I'll try a period with 4 x 6 or something like that after this one.

[Linnéa76]

Body Pump today. As usual, I found it rather trying... To be fair, the few times I've done it recently have been after being out all night or right after Body Combat. I have this idea it's good to sometimes train muscle stamina with many reps - just wish I enjoyed it more.