Fri Dec 17, 2010 Shirt Bench
Another electrifying bench night at Montreal Barbell. Everyone had a GREAT night - BIG Leo, Carmine, Joanick, Chris, Jarod and his dad, and Shawna and me.
warm-up with the bar
135 x 8
225 x 5
275 x 1
put loose shirt on (looser than normal)
405 x 3
455 x 1
put tighter shirt on
475 miss
475 miss
475 miss
455 x 1
pin presses 4 inches, 3 reps holding the 3rd for 3 seconds. Started with 225 for 3 reps then added 25 plates, then took them off and added 45 plates, then 25 plates etc. until failure at 405, so 225 x3, 275 x3, 315 x3, 365 x 3, 405 scared it a bit but didn't go up.
Why was is it a great night? It started with regular with warm ups and going through work sets and up to their maxes. It was Shawna's first shirt bench in weeks and three weeks after her wisdom teeth extractions, so she loosened her shirt and worked up slowly making sure she didn't blow out her blood clot. Shawna made a nice steady progression with doubles up to 210 which she missed. She came back and was determined and got it smoothly. That started the frenzy for big lift PR's. BIG Leo got the nicest 455 x 3 reps raw ever, very smooth then followed up with 475 x 2 - I took it from him, he wanted 3 reps with it, hungry for more. Chris got 405 in the shirt, then missed 455 once or twice. I suggested to go back down and work up, but he said he wanted to do it again, I really want to get this. With that determination, he got down and got it up to within 3 inches of lock out then sheer desire just kept pushing right to the end and locked it out smooth, WOW! He was happy. Now, Carmine was determined, same thing, missed 455 his best before was 405, then got down like a man possessed with desire and Carmine just pushed up 455 with great form and right to the top, Fantastic, he was happy. Then, Joanick worked up to 545 which he missed twice, then back down to 495 for a double, then back up to a smooth and patient 545 and he got it. It was that kind of night, where one person's energy and desire builds and motivates everyone else. Amazing really, everyone missed their big lifts then came back with determination and got them. What can you attribute that to? The electrifying and supportive team atmosphere. That's what working with a great team is like. It motivates you.
By the way, it was a great night for me too, because it was my first heavy shirt bench since I backed off and took time off after dental extractions three weeks ago. I felt motivated and I wanted to bench - haven't felt that in a long time. So, it feels great.