Today's Training:
1a) Bench Pin Press - from chest 135 x 4/3, midrange - 145 x 4/3
1b) DB Row - 4 sets
2a) Bench - 115 x 10, 125 x 2
2b) EZ Bar Curl - 3 sets
3) 1 Arm DB Hang Snatch - 25 x 15
Check out yesterday's blog post at The Fat Solutions => Lose Fat & Improve Your Health by Playing, Not Exercising.
4 comments:
Dumb question(s) ... but I honestly don't know:
Where you say: "1a) Bench Pin Press - from chest 135 x 4/3, midrange - 145 x 4/3,"
What is a 4/3rds bench press? Is it, perhaps, a negative rep, and then 1/3rd of a positive rep back up??
Also, while I'm asking, what exactly is a 'Bench Pin Press'??
Gordon-
135 x 4/3 means I pressed 135 lbs for 4 reps on the first set, and then I got 3 reps on the second set.
A pin press is when you bench press from a pin in a power rack. The press starts from the pin so the don't get to use the stretch cycle that you would when you perform a regular bench press.
Hope that helps!
Yeah, that helps a little - I guess the 'pin press' is the equivalent to the rack pull for the deadlift - where you only use part of the full range of motion.
But, then I don't understand what you mean by the combinnation of mid-range and pin.
Do you mean that the 135 sets were done from from chest to part-way up (less than full range) and the 145 sets were done from mid-range to slightly less than all the way up? (In other words, clipping both the top and the bottom of the range on the 145 sets.)
Gordon-
"From chest" means I started the press with the bar just above my chest. "Mid range" means I started the press with my elbows at about a 90% angle, so it's the middle position of a regular bench press.
Yeah, like you said it's basically a "rack pull" for a bench and you can use different levels - full range, mid range, top part, and anything in between.
No matter where I start the press (bottom position or mid range) I press the weight all the way up to lock out.
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