Legs Up: 3×3@270lbs
Incline Bench: 3×8@190lbs
Lockouts: 3×3@360lbs
Alt. DB Curls: 1×10@33lbs, 1×10@43lbs, 1×10@53lbs
EzCurl Bar: 1×6@85lbs
Straight Bar Curls: 1×6@80lbs
Cable Lflyes: 3×15@15lbs
Lots of weight to move around today. The legs up reps were all paused and I still felt like I was able to keep the speed up. Inclines were a little difficult but not too bad in the end. Each set the 8th rep was getting to be struggle so the weight was pretty much on the money for these. Lockouts were pretty darn heavy, these are the heaviest lockouts we done now and I can tell I’ve been neglecting the higher weight lockouts. Back in december we were repping 405 on lockouts so I might need to get some heavier weight lockouts going after this routine.
Nothing much else today except a bunch of biceps and some rotator cuff. My biceps seem to be getting stronger which is a good sign.
Does the normal benching (incline in this case) feel strange after the legs-up stuff? Just wondering if you initially forget you can use leg drive.
Great job on everything, Stinn… BTW- I tried legs up benching today and it’s much harder than regular benching.
Okay…dumb newbie question. What’s the leg-up stuff everyone keeps talking about!
Scott: I’ve never had a problem with it however we’ve never done especially heavy work right after legs up.
John M: Thanks, I love the legs up.
Christian: Setup for the bench like normal but pull your legs up. My thighs are perpendicular to the floor, I bend my kness and I cross my feet for a little more stability. You lose all leg drive and it really hammers the chest.
Thanks Stinn. Going to have to try these sometime. Can always hammer the chest more!
Did you do 4″ lockouts this time? Doing 8″ really aren’t lockouts for you anymore. That will easily make the difference between 360 and 405.
Scott, when I do my accessory exercises, I try to eliminate leg drive and focus just on the chest. When benching it’s also about practicing recruiting everything for that 1 rm. Although, to mix it up with legs up is a pretty powerful tool. It’ll humble you too!
The lockouts were around 6″ I think, still longer than they should be but not too bad.
Dumb question, but you use no arch when benching this way, right? And are there any issues with stability?
I’m assuming you mean legs up benching. No arching, it would be hard to hold the arch with the legs up in the air I think.
It’s all about working those stabilizers but I’ve never had any issues of almost falling off the bench or anything to that effect. Just start out light and work your way up.