Confessions of a Bench Wench.

[kinkymisspinky]

I’ve always hated benching. Squatting and deadlifting are fun, benching is tedious. However, my boyfriend bought me a bench for my birthday 'cos my back's been giving me trouble with the other powerlifts so I’d better make an effort to like it and get damn good at it.

[kinkymisspinky]

26.06.05 Workout A

Bench (1s pause) 2x5x10 5x20 5x30 5x35 3x5x40
Bench (2s pause) 2x5x37.5 5x40
Chins 2x3
Inverted situps 1x5

Surprisingly, I enjoyed the session. Stronger than I expected. Haven’t benced since before Christmas, was getting 45-ish for a hard triple then so quite pleased with myself. Chins are hard - I’m only allowed to count the ones from full lockout to chin right over the bar so I can’t get many. Also, my grip is shite. Was laughing too much at being upside down to do many inverted situps.

[kinkymisspinky]

26.06.05 Workout B

Bench (1s pause) 2x5x10 3x20 1x30 1x35 1x40 1x45

Worked on technique - foot placement and arch.

Synaptic facilitation chins throughout the day.

[kinkymisspinky]

27.06.05 Workout A

Bench (1s pause) 2x5x10 3x20 1x30 1x35 2x1x40

More technique stuff - Arch is looking better (I now have one).

[Man of Steel]

Is the back getting any better, and are you doing any lower body work?

[kinkymisspinky]

I've been trying to do lower body work since the gym arrived, spent a lot of time messing about - front squats, back squats, wide stance, narrow stance. Everything aggravated my back at some point or another. Some days I was fine but at other times I was struggling around 50kg. I was so frustrated that my bf thought perhaps to try benching for a bit.

Despite what the various professionals I've seen say, I do think my work is the cause of my back pain. Before I started this job my working weights for squats was 80-90kg. Now I'm lucky if I get 60kg :(

[kinkymisspinky]

27.06.05 Workout A

Bench (1s pause) 2x5x10 3x20 1x25 1x35 2x1x40
Seated OHP 5x10, 5x20, 5x25, 5x27.5, 2x30, 3x27.5
Bent Rows 5x20, 5x30, 5x35, 5x40, 5x35

Improving on the OHP. Need to work on my rows.

[Man of Steel]

Damn high heels, does single leg work with an upright back give you jip as well?

[Scourge]

I'm thinking you may want to prioritise OHP on Wednesdays - Maybe put the light bench afterwards. I think all the OH work you've been doing has played a big role in why you're as strong as you've ever been on the bench, despite only being a week or so back in from a 7-month break from benching, so it's probably due some respect.

Also, you need to make sure you keep your rowing up, even on heavy bench days - So far this week you've done 51 reps on the bench at 30kg or above, but only 20 reps for bent rows.

[Angel Delight]

Your benching is still better than mine, even after the break!

[kinkymisspinky]

Damn high heels, does single leg work with an upright back give you jip as well?

I tried Bulgarian squats with dbs at the chrome and fern gym but there wasn't enough weight for it to be taxing.

I think the Scourge's grand plan is to prioritise benching for a bit, partly because I'm weak and partly to give my back some time off. Though I may start doing a little lower body work - I've lost 1.5-2kg, mostly off my butt... I'm not happy with it, I like having a big booty :022:

[kinkymisspinky]

I'm thinking you may want to prioritise OHP on Wednesdays - Maybe put the light bench afterwards. I think all the OH work you've been doing has played a big role in why you're as strong as you've ever been on the bench, despite only being a week or so back in from a 7-month break from benching, so it's probably due some respect.

Also, you need to make sure you keep your rowing up, even on heavy bench days - So far this week you've done 51 reps on the bench at 30kg or above, but only 20 reps for bent rows.

I agree with the OHP. I would like to switch to a dedicated OHP day. Not too bothered about the light benching after. Perhaps only some technique work after if you're around, otherwise I'll just give it a miss.

I know I need to do more rowing but atm I'm not sure how my form is. I am worried about back rounding. Will pop down to the scaffolders on the way to work tomorrow and ask them about planks... or we can knock one together at the weekend.

[kinkymisspinky]

Your benching is still better than mine, even after the break!

Not by much! You're squatting more than me now!

[kinkymisspinky]

02.07.05

Technique work with the oly bar. Arch improving.

[kinkymisspinky]

03.07.05

Bench (1s pause) 2x5x20, 3x30, 1x37.5, 6x3x42.5
Bench rows 5x20, 5x30, 5x40, 3x5x35

Not as strong as I'd hoped. Bar moving quite slowly, even during warm-up. I think this is due to changing my technique and the bar around (been using a 2" bar before). Expect it to come together when I get used to these changes.

[Scourge]

Sure, you weren't as strong as you'd hoped today, but if I'd told you a couple of weeks ago you'd be benching 42.5kg for loads of triples by the beginning of July, you'd have been well chuffed. You're still making good progress atm, just got to get used to all these different variables and 60kg will fall in no time.

[Rogue_zero]

your catching me up!
seriously good progress, Scourgey absolutely right

[kinkymisspinky]

05.07.05

OHP 2x5x10, 5x20, 5x25, 3x5x27.5
Shrug Rows 5x30, 5x35, 5x40, 5x45, 2x5x50
Sit-ups 5xbw, 5x5, 5x10, 3x5x15

Better session today. Will crack 5x30kg on the OHP soon. Shrug rows were good, although I'm not sure about the ROM I'm getting.

[Man of Steel]

What're shrug rows? I'm visualising an upright row with a shrug, or some type of Kelso shrug with a row at the end.

[kinkymisspinky]

What're shrug rows? I'm visualising an upright row with a shrug, or some type of Kelso shrug with a row at the end.

The starting position is like a bench row but instead of rowing the weight up, just squeeze shoulder blades together.

[kinkymisspinky]

Bench (2s pause) 3x3x20, 3x30, 3x35, 3x40, 2x3x42.5
3-board 3x40, 3x45, 3x50, 3x52.5, 3x55
Shrug rows 2x5x30
Decline shrug rows 2x5x30, 5x40, 3x5x45
Sit-ups 5xbw, 5x10, 3x5x15

Good workout. Technique feeling stronger. Feel like I'm enjoying benching atm.

n.b. my boards are quite skinny. 3-board is only 2" thick.

[Narc]

Sweet 3 board, or 1 board really

[666]

Looks like you really need to work on your pecs if a 2" difference is giving you an extra 25%!

[Narc]

I am resisting, but it's hard, sooooooooo hard

[Scourge]

Looks like you really need to work on your pecs if a 2" difference is giving you an extra 25%!
Don't worry... I've got them covered. :043:

Obviously, the fact that such a small difference makes such a large difference is quite telling, but I think a lot of what limits her strength off the chest a lot is her technique - She tends not to pull the bar back towards her head enough when the weight's heavy, causing it to stall out very close to her chest. If she can get the weight to come off her chest at a sharper angle, I think her mini-max would be further off her chest.

In short, more technique work, more 'off the chest work'. We'll cut board presses next week down to a 2-board to see what effect that has.

[kinkymisspinky]

09/07/05

Technique work. Focused on keeping my elbows tucked.

[kinkymisspinky]

10/07/05

Bench 2x5x20, 5x30, 2x3x35, 4x3x37.5

Been working too hard recently. Not sleeping or eating properly, my back's very stiff and I ache all over, so session very light today. Fiddling around with my technique isn't helping either, although I'm hoping it'll pay off long run.

[Rayza]

Well done for working on the technique. It will pay off big time in the long term.

[kinkymisspinky]

12/07/05

Workout A

Seated OHP (thick bar) 2x4x10 4x20 4x25 4x27.5 3x4x30
Decline shrug rows 5x30 5x35 5x40 2x5x45 5x50

Workout B

Bench warm up on thick bar then 1x20 1x30 1x35 1x40
Landmines 5x10 1x15 2x5x20


Felt much stronger on OHP. Been off work since Saturday. Don't intend to be working much this week so hopefully will have a better time with training.

Working on bench technique. Elbows slightly less tucked because it was causing problems with the bar positioning. Temporarily putting routine aside while sorting out technique.

[Man of Steel]

Wondering why you don't have many rows (not shrug rows) or any pull ups?

[kinkymisspinky]

I often do synaptic facilitation chins throughout the day when I'm not working.

I'm supposed to do rows twice and shrug rows once a week but ended up doing shrug rows last Thurs because I was having trouble with technique and wanted SoG to have a look. The Sunday session was cut short because I was too knackered from working to train properly

[Rogue_zero]

I often do synaptic facilitation chins throughout the day when I'm not working.

what are those if you dont mind me asking?

[Rayza]

What are landmines?

[Man of Steel]

What are landmines?
Landmines are cool as ****.

[GoldenArrow]

Landmines are cool as ****.
Princess Diana didn't think so...

[Narc]

~~~~

[kinkymisspinky]

what are those if you dont mind me asking?

Its a way to train to get stronger at chinning while I'm not too good at it. I usually stick chins at the end of a workout when I'm already tired so don't put much effort into them.

My gym is in the garage so when I'm not working I just pop downstairs and do a single every now and again.

[Rogue_zero]

cheers!

[kinkymisspinky]

What are landmines?

Wedge the end of a barbell into a corner. Stand at 45 degrees to corner, hold the other end of the barbell with arms out straight. Keep everything still but rotate torso to one side, outside arm must stay straight, both arms are straight at the top position, rotate to the other side then back to the centre. This is one rep. They are hard but fun.

[kinkymisspinky]

13/07/05

Bench technique 8x1x20
RC lying on side 2x10x1.25
RC standing 2x10x1.25
SF chins

Getting used to the amount I should tuck my elbows. Practising pushing with lats.

[Scourge]

Wedge the end of a barbell into a corner. Stand at 45 degrees to corner, hold the other end of the barbell with arms out straight. Keep everything still but rotate torso to one side, outside arm must stay straight, both arms are straight at the top position, rotate to the other side then back to the centre, making sure your hips don't move. This is one rep. They are hard but fun.
Yup.

[PikeKing]

nothing wrong with letting your hips follow through, infact kmp in your case i would make a point of letting your outside hip follow through and pivot your foot

[Scourge]

nothing wrong with letting your hips follow through, infact kmp in your case i would make a point of letting your outside hip follow through and pivot your foot
Eeenteresting... What's the lowdown on that?

Also, am I right in thinking that her hips should only move to allow her to turn the bar beyond it's normal ROM?

[PikeKing]

Eeenteresting... What's the lowdown on that?

Also, am I right in thinking that her hips should only move to allow her to turn the bar beyond it's normal ROM?
yup

the main reason would be to spread the load more into the hips and take a bit off the Lspine. getting some strength into the hip rotators can only be a good thing, plus its a more natural movement

[kinkymisspinky]

Hmm... that's interesting. I will have to give it a try.

14/07/05

Bench 2x3x20 3x30 3x35 3x40 2x3x42.5 3x3x40
Decline Bench Rows 5x30 5x35 2x5x40 5x35
Decline Sit-ups 5xbw 3x5x5

All this lat flaring and elbowing tucking confuses me. Technique is still messing with weight. When I remember one thing, I forget the other...

[Rayza]

If you are having trouble optimising your bench technique, check out this document written by my homie Gavin Laird: http://rapidshare.de/files/3070610/Gavin_s_Benching_Tips.doc.html

[Icepick]

If you are having trouble optimising your bench technique, check out this document written by my homie Gavin Laird: http://rapidshare.de/files/3070610/Gavin_s_Benching_Tips.doc.html

oh dear,is that a document written by gavin laird or did you just copy and paste that into a word document,damm your crush on him is waaayyy strong.

[Scourge]

oh dear,is that a document written by gavin laird or did you just copy and paste that into a word document,damm your crush on him is waaayyy strong.
:043:

She's doing all the things on that list that apply to her anyway.

[Narc]

All this lat flaring and elbowing tucking confuses me. Technique is still messing with weight. When I remember one thing, I forget the other...


I had that problem for ages, it's a pisser trying to run through this checklist of things you have to do when all you really want is to push the heavy ass weight away

If you are having trouble optimising your bench technique, check out this document written by my homie Gavin Laird: http://rapidshare.de/files/3070610/...g_Tips.doc.html
oh dear,is that a document written by gavin laird or did you just copy and paste that into a word document,damm your crush on him is waaayyy strong.

what did i tell you.....straight from his corkboard

[kinkymisspinky]

16.07.05

Bench (1s pause) 2x5x20, 1x30, 1x35, 1x40, 3x20

Bit of technique work. Form feeling better. Bar speed good.

Managed to cut my stroke length down to 8.25".

[kinkymisspinky]

17.07.05

Bench (1s pause) 2x5x20, 3x30, 3x35, 3x40, 5x3x42.5
Reverse Band Bench 3x50, 3x60, 2x62.5, 3x60
Decline Rows 5x30, 5x35, 3x5x40

Bench felt light but Ian didn't let me up the weight because we're trying to get my technique right. Elbow position still needs tweaking.

My callouses hurt, but no sympathy. Boo hoo. :022:

[kinkymisspinky]

Haven't been posting workouts. Working odd hours so difficult to fit in all the workouts with enough recovery time in between so have deviated from the plan a bit.

20/07/05

OHP 3x5x10 3x20 1x25 3x27.5 3x30 3x32.5 3x30 3x32.5 2x32.5
Chins 4x2

OHP has been done sitting on a bench but SoG has noticed I round my back at the bottom to give myself a little extra push so will do them standing again next week.

[kinkymisspinky]

22/07/05

Bench 3x5x20 5x30 6x3x35

Moderate weighted technique session. Still having problems with my elbows coming forward of the bar and JM pressing the bar slightly. I use a 81cm grip which is quite wide for someone of my stature... wondering if I should bring it in a bit. Tucking elbows still feels weird and still often forgetting.

[kinkymisspinky]

24/07/05

Bench 2x5x20 3x30 3x35 3x40 2x3x42.5 2x3x45 2x47.5
Reverse Band Bench (purple bands) 3x50 3x60 3x62.5 3x65
Decline Bench Rows 5x30 4x5x35

Weights have gone up but still have the same inability to learn motor patterns and concentrate :036:

Enjoyed this session except wrists were hurting because we've switched back to the thick bar. I'm finding a like volume on bench and seem to be stronger towards the end of the workout than at the beginning. More volume! Yay!

[Robert]

Cool. Nice to see some experimenting pay off! Keep it up.

[kinkymisspinky]

26/07/05

DE Bench 2x5x10 3x20 6x3x25
Decline Bench Rows 5x30 4x5x35
Pull-down Abs 4x5xpurple band

[Robert]

16.07.05

Bench (1s pause) 2x5x20, 1x30, 1x35, 1x40, 3x20

Bit of technique work. Form feeling better. Bar speed good.

Managed to cut my stroke length down to 8.25".

How on earth have you managed that? Mine is like 24".

[Scourge]

How on earth have you managed that? Mine is like 24".
Wide grip. Big arch.

[Robert]

That must be a MONSTER arch. It's no ****ing wonder she finds it hard to make progress. The poor girl must be contorted in a ****ing circle round the bench to getthat kind of ROM.

More power to you [kinky] if you doesn't get hidious back cramps.

[Scourge]

Not really. She's got a bigger arch than a lot of people but she should, being a lightweight woman. Also remember that she's got diddly short arms.

[Robert]

She's got a bigger arch than a lot of people but she should, being a lightweight woman.
Why?

[Scourge]

Why?
Women are generally more flexible than men and skinny people are often more flexible than fat or muscular people.

Given that she has this advantage in flexibility, it would be daft not to use it by working on her arch, especially if she decides to compete, as everyone else in her class definitely will.

[kinkymisspinky]

28/07/05

OHP 2x5x10 5x15 5x20 5x25 5x27.5 3x5x30
Decline bench rows 5x30 5x35 3x5x40

[kinkymisspinky]

30.07.05

Bench 2x5x10, 5x20, 3x30, 3x35, 3x40, 2x3x42.5, 2x45, 1x45
Decline bench rows 5x30, 5x35, 3x5x32.5
Russian Twists 5x10, 5x15, 2x5x17.5

Bench form was horribly inconsistent. Ian thinks that the strength's all there once I get the bar in a consistent groove. Packed it in early on this one.

[kinkymisspinky]

31.07.05

Chins 4x3xbw
RC prehab

Chins much easier than they have been. RC prehab is v. boring.

[kinkymisspinky]

01/08/05

DE Bench 2x5x10 3x20 3x25 3x27.5 3x3x30 3x3x32.5
Comp style singles 40 45 50(X)
Decline bench rows 5x30, 3x5x32.5, 5x35

Really enjoyed the workout. Doing DE before heavy work meant my back and hips were nicely warmed up. Also meant I got to spend lots of time practicising technique so didn't panic when we went onto the singles. Missed 50kg when I really should've got it because I didn't breathe. Nevermind, felt I got a lot of positive points out of the session.

[uk machine]

hi first time in here, nice journal, glad a women is doing proper workouts!! :040:

[kinkymisspinky]

Thanks, ukmachine.

03/08/05

Chins 5x2
Decline bench rows 2x5x30 4x5x32.5
Thick bar curls 5x10 5x15 5x20 2x5x22.5

Didn't really think to warm up so everything felt really heavy (usually do it after bench so warm by that time).

Going to the Bulldog Bash next week so will have a deload week. Once I get back we're changing the routine to two bench sessions a week - DE followed by some heavy benching, probably 5's - and a dedicated back day. Until then we're just messing about really, no coherent routine as such.

[Rayza]

Going to the Bulldog Bash next weekWhat's the Bulldog Bash?

[kinkymisspinky]

What's the Bulldog Bash?


Its a biker festival in Stratford. www.bulldogbash.co.uk

[kinkymisspinky]

05/08/05

DE Bench 2x5x10 3x20 3x25 3x30 3x32.5
OHP 5x10 5x20 5x25 5x27.5 2x5x30
Chins 3, 3, 2, 2