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Monday, November 24, 2008

Bench press introspection, Part II

Sorry for the delay in getting this up, but well, I've been freakin' swamped lately!

So without any further ado, here's what I'm going to do to bring my bench press up to par. Motivational picture of bench press beast Scott Lade included, too.

- I've had an on again/off again pec issue that is currently "on" again. The only thing that has provoked the issue in the past is unstable, open chain pressing exercises like blast strap push-ups. It's not the exercise, as much as my stabilization patterns on my right side. For now, they're out.

(And FWIW, check out a copy of Eric Cressey's Unstable Surface Training manual if you want to learn the proper application of these techniques.)

- Along these same lines, I'm going to bust out my trusty Starr Tool out and get to digging around on my pecs, specifically the clavicular portion. I know they're ratty, I just need to man up and get this done.

- As far as training goes, I'm going to do several things to not only get healthy but develop a base:

* First, I'm going to incorporate more movements for my diagonal pattern connecting my left hip and right shoulder. After some testing and evaluation, I have some weakness in my left glute and right lower trapezius. Essentially, years and years of throwing baseballs and spiking volleyballs off people's faces has shortened that fascial line. To open it up, I'm going to be incorporating some total body PNF drills, chop/lift variations and other exercises to open up this line.

* I plan on re-incorporating my DB fly EQI's post-workout. This really helped the first time around and I assume it will do the same again.

* With regards to actual bench training, I'm going to have two horizontal pressing days per week. One is going to be a bench day (duh), and another will incorporate a push-up variation as the primary movement. Both will be done for high reps initially to help re-develop the connective tissues. Once I get this base built back up, I'll incoporate either a speed day or lockout day, based upon my needs at that point in time. Push-ups will still be incorporated as a secondary exercise.

- Finally, I need to be consistent with some old-school static stretching for the pecs, lats, and posterior capsule. It's not hard and it doesn't take much time, I just need to remember to do it.

So there you have it, my initial game plan for training. I'm leery of setting a goal at this point in time with regards to weight, as it's dependent upon how I feel. Instead, my goal is to feel 100% by the time the new year rolls around and I'll set mini-goals from there.

One final thing, I'm going to purchase the new Elite Fitness bench manual as well. I figure if nothing else it will provide motivation and give me some new tips

Stay strong


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