Bench/ Deadlift training and how to do the infamous Jack Ext

Bench/ Deadlift training and how to do the infamous Jack Ext

Apr 5, 2013

4/3/13 Bench day. Nerve pain in my arms is still there but it is slightly better. The inflammation is going down so I should be 85% by next week, hopefully. The pain is from tendinitis in my elbows and shoulders caused the pressure on them during squat.   I took out some of my heavy assistance work 2 weeks ago and next week will be the 3rd week, so hopefully my squat isn’t affected and it fixes my nerve pain. I really need to  get some heavy work in for the last 2 weeks before the meet.

BENCH

  1. 315X5 *Moved really fast! Not to much nerve pain.
  2. 340×5 * Moved fast again. More nerve pain.
  3. 365×4 * I wanted 5 reps but instead of missing a rep I racked it. Waited 1 min and did 1 more rep. Between the nerve pain and not really getting in any good work since Nov my tris are fatiguing quickly.  I’m not able to get the normal amount of volume that I was getting.

 

PIN 12 PRESS ( LAST 3 INCHES)

  1. 335X5
  2. 365X5
  3. 390X5 * This is crap!!! I’ve  done more from lower pins. AAAAAHHHHHHH! Super pissed. This is my fuel!!!

Close grip ( index finger on smooth)

  1. 225×10
  2. 245×10
  3. 260×10

Jack ext

  1. 100×6
  2. 150×6
  3. 150×6 DONE! NERVE WAS CRAZY BAD BY NOW!

** Jack Ext are something I made up about 15 years ago. It is a combination of a Lat pull over and a skull crusher. I started doing this at first so that I could handle more weight. Then I realized that it taught me to use my Lats and rear delts during the bench all at the same time. These have been a staple in my training ever since. They work! This is how to perform them. You can use a BB or E-Z curl bar whatever you have, doesn’t matter. Lay on a bench and start to perform a normal tri ext ( skull crusher), as the bar gets close to your head let the bar drift over your head as if your doing a pull over. Stop right before the bar hits the bench and blast that bar up using your Lats rear delts and tris all together like you should during the bench. Make sure to never let your elbows go towards your toes and keep them pointed in. You don’t want this to turn in to a press. If you find yourself pressing the weight rather than extending it with your tris then use less weight. Give them a shot and let me know what you think.

cable push downs super set with chest flys.

  1. 90×10           flys 56×15
  2. 180×10         flys 56×15
  3. 210×10         flys 56×15
  4. 210×10
  5. Drop set 140×15

4/5/13 Friday

Today is Dl and My Body weight is down to 223.2. right on track.

DEADLIFT

Worked up to 495×1 @8.25 ( 3 more reps ) * Lockout is getting pretty efficient.

REVERSE MINI BANDS

  1. 545X2@9
  2. 565X1@9

3in DEFICIT PULLS

  1. 275X5 LB (LOOSE BELT)
  2. 275X5LB *** That was enough of these. My back was not felling goo today, so I called it.

STIFF LEG

  1. 245X10
  2. 245X10 *** Just enough to get the blood flowing. Again I didn’t want to push it. I can get hurt very easy with my back.

DB ROWS

  1. 150 3 X 10 ** These are really starting to pay off. I moved up to the 150 about a month ago and I can really tell the difference. I still need more weight but I just don’t have any more. At this point I have my 100 pound DB sitting on top of 2  25s and I am using tie straps to hold it all together. Works great HAHAHA.

PULL UPS

  1. 35+ BW 3 X 10 WIDE GRIP

HANGING LEG RAISES + ANKLE WEIGHTS (FEET TO HANDS) SUPER SET WITH PLANKS FOR 30 SEC

Leg raises 3 x 10

planks 3 sets 30 sec

MOUNTAIN MAN CARDIO! I’LL SMACK BEAR GRYLLS IN THE MOUTH AND MAKE A GOOSE NECK SANDWICH!  1 HR. 

 

Thanks for reading and remember “THE ONLY THING STOPPING YOU IS YOU!!!”

If you are interested in Personal training or Written programs just click on the BRICKHOUSE VIKING.

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2 comments

  1. I’ll smack Bear Grylls in the mouth and make a gooseneck sandwich! LOL

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