= 21 reps (Up 5lbs) (Down 3 reps)
60x20 (Up 6 reps)
Seated Calf Raises
40x20 (Up 10lbs)
175x8 (Up 20lbs)
115x20 (Up 10lbs)
47.5x20 (Up 2.5lbs)
40 seconds (Up 5 seconds)
30x30 (Up 5 reps)
Walk high incline for 15 minutes, walk normal for 5 minutes.
The seated calf machine weighed a lot different by itself at this gym than the other one, so I have no idea how much of an increase or decrease in weight it was. The machine by itself was 95lbs, so I knew I was using 140 for the reps, but still.
Here's the second part on the chaos and pain series on benching. Very cool stuff, mostly showing a couple different beching routines by people who are really good at it:
http://chaosandpain.blogspot.com/2012/0 ... ing-2.html
This guy especially had some cool stuff about it.
"The approach is the part of the lift where you bring the bar down to your chest. This is important because done properly it sets up the rest of the lift for hitting the groove. Remember to stay very tight during the approach, do not relax at your chest. The negatives will help here."
"When the bench command is given, the drive part of the lift begins. Practice pause benching in the gym because good habits are hard to break as well as bad habits. Also, injury can come from sloppy form, so always train as if a judge is watching. If you are stuck at your chest, perhaps you are forgetting a very strong and important body part at your disposal—your BACK. Remember the bench press is an upper body exercise and your back is part of your upper body. Powerlifters generally have very strong lats, so why not use them? With 135 on the bar, practice using your lats to drive the weight off of your chest. You do this by initiating a lat spread of sorts at the bottom of the lift. Trying is believing. It really works and with practice your lats will drive any weight off of your chest you would normally have been stuck with. Since powerlifters train their backs, only the lifters who strictly bench need to do special back exercises. I recommend doing lat pull downs and cable seated rows for building the muscles necessary for the drive part of the bench press. Those of you with strong backs need only to work the correct form, getting used to driving with the back."
"The push is that part of the lift between the drive and the lockout. Momentum is obtained from the lats in the drive, and then the front deltoids must take control. Front deltoids will move the weight, so train them as a separate body part. Steep incline presses will isolate the front delt if the bar is kept in close to your face and driven back towards the uprights. Seated dumbbell presses are not only great for the delts, but also one of my favorite exercises. This is performed seated straight up driving the weight with palms forward 3 sets of 5 reps on both of these exercises is plenty. Also only train them once a week. I have trained this way for three years, each body part once a week and made maximum gains on every cycle. This type of training also keeps injury to a minimum."
"Now we come to one of the most frustrating parts of the bench press, the lockout. I have seen many lifters miss what appeared to be an easy lift, right at the top. There are two reasons for missing a lift at lockout; fatigue, which can cause bad form, or not enough tricep strength. If your gym does not have a dip bar, tell the owner to get one. Weighted dips are the best exercise for lockout power available. Close grip benching puts too much strain on the wrists and hinders complete tricep movement. Doing weighted dips with heavy weight, however, will not guarantee a powerful lockout. Remember the other reason I stated for missing a lockout? Fatigue. I had pushed 3 sets of 3 reps with 285lbs in the weighted dips in training, yet I was having a lockout problem. After a lot of thought I realized my problem was not strength, but tricep fatigue. My triceps were pumping too fast. To correct this problem I dropped the weight on the bench after doing negatives, down to 405 and did reps until failure. By the time I could perform 10 easy reps, my sticking point was gone. Now, I am not saying you should drop to 405, but 80% of your maximum lift is a good place to start. For example the 400lb bench presser would start with 320 to 325ls and try that for a week or two."(Rick Weil Bench Press Routine)