Joe's comeback log

Well I used to always miss weights right off the chest but I knew I had the ability to get it once I passed the 1.5 board area. I started doing a progression I found online using the cambered bar and it helped significantly. Now I miss benches about 1/3 to 1/2 of the way up.

Dominic Rivera wrote:Well I used to always miss weights right off the chest but I knew I had the ability to get it once I passed the 1.5 board area. I started doing a progression I found online using the cambered bar and it helped significantly. Now I miss benches about 1/3 to 1/2 of the way up.

I have a camber bar but afraid to use it since my shoulder surgery. I turn it the other way instead of using boards when I train alone at home. What kind of program did you use?

Joe Hummel wrote:Wednesday 1/4/12

Dead lift: 150x5, 185x5, 220x5, 280x5, 315x3, 350x5. Super set: reverse hyper and pull downs 10x3sets.

Bench: Reversed the camber bar to simulate doing boards. Bar plus 60lbs chain x10, added 25lbs each side hanging from bands x10x2sets. The chains and hanging weight made it harder to control the bar. I'll try anything to move the bench.

I think that's the whole point to using chains Joe. Helps to strengthen your stabilizer muscles and also your form has to be a lot stricter. I prefer using chains on the squat rather than the bench tho lol. Stay away from the camber bar. Don't listen to Dominic cause hes only doing them to build up his chest so he can have a pec bouncing competition with Glen.

Lance Karabel wrote:

Joe Hummel wrote:Wednesday 1/4/12

Dead lift: 150x5, 185x5, 220x5, 280x5, 315x3, 350x5. Super set: reverse hyper and pull downs 10x3sets.

Bench: Reversed the camber bar to simulate doing boards. Bar plus 60lbs chain x10, added 25lbs each side hanging from bands x10x2sets. The chains and hanging weight made it harder to control the bar. I'll try anything to move the bench.

I think that's the whole point to using chains Joe. Helps to strengthen your stabilizer muscles and also your form has to be a lot stricter. I prefer using chains on the squat rather than the bench tho lol. Stay away from the camber bar. Don't listen to Dominic cause hes only doing them to build up his chest so he can have a pec bouncing competition with Glen.

Says the guy who always flexes in the mirror...

He's right though Joe, if your shoulders aren't in their prime anymore it might be counter productive to use the cambered bar for benching.

Saturday 1/7/12

Squat: Bar x5, 150x5, 185x5, 220x5, 280x5, 315x3, 350x4. Super set single leg press moving seat closer 180x10x2sets, 225x8 with seated calf raise 135x10, 180x10, 190x10.

Bench: Warm up with rotator exercises. Super set pull ups with bench warm ups 5,6,7,8. Bench: bar x10, with mini's x10, 95x5, 120x5, 145x5, 180x5, 205x3, 230x3. Ram 255x3. Shirt 285x3, 305x1, 315x1.

Wednesday 1/11/12

Light dead lift: 150x5, 185x5, 220x5. Super set reverse hyper and pull downs 10x3sets.

Reverse camber bar bench: Bar plus 60lbs chain x5, chain plus 50lbs hanging from bands x5, chain plus 90lbs hanging from bands. Bench super set with pullups 5,6,5.

Wednesday 1/18/12

Dead lift: 150x5, 190x5, 230x5, 245x5, 285x5, add belt 325x8. 3 super sets pulldowns and reverse hyper x10 reps.

training is looking good Joe. Hows the body feeling?

Lance Karabel wrote:training is looking good Joe. Hows the body feeling?

Thanks Lance, feeling good. The dead lift is going well, squat okay and bench....weak as always. How is the new gym? Looking forward to checking it out next meet.

Saturday 1/21/12

Squat: Bar x5, 150x5, 190X5, 230X5, 245X5, 285X5, 325X6. Super set single leg press 180x10x3sets with seated calf raise 135x10, 180x10x2sets.

Bench: Warm up with rotator exercises. Super set chins with bench 5,6,6,6. Bar x10, with mini's x10, 95x5, 120x5, 145x5, 160x5, 185x5, 210x5. Ram 225x5. Shirt 285x2x3sets.

Wednesday 1/25/12

Dead lift: Bar x5, 150x5, 190x5, 230x5, 265x3, 305x3, add belt 340x6. Super set reverse hyper and pull downs 10x3sets.

Saturday 1/28/12

Squat: Bar x5, 150x5, 190x5, 230x5, 265x3, 305x3, 345x6.

Bench: Warm up with rotator exercises. Super set chins with bench warmups 5,6,7,6. Bench bar x10, with mini's x10, 105x5, 125x5, 145x5, 170x3, 195x3, 235x2. Was supposed to be 230x3 but the gym took all the 2.5 plates saying it was a hassle picking them up.....lame. Ram 245x3. Shirt 295x1x3sets all contest good. Bench is weak. Maybe I should squat on another day and see if it gets better? Looks like I'm the only one posting lately? You guys can't be learning anything reading my log.

Wednesday 2/1/12

Dead lift: Bar x5, 150x5, 190x5, 230x5, 285x5, 325x3, 360x5. Super set pull downs 10x3sets, reverse hyper 10x3sets, and chins 4,4,4. Chins were tough after dead lift...my excuse. Still gaining with the dead lift although the 5th rep with 360 was a grinder.

Saturday 2/4/12

Squat: Bar x5, 150x5, 190x5, 230x5, 285x5, 325x3, 360x4. Wanted 5 with 360 but barely stood up on the 4th. Super set single leg press 180x10, 12,12, and seated calf raise 180x10,12,12.

Bench: Warm up with rotator exercises. Super set chins with bench warmups 5.6.7.7. Bench bar x10, with mini's x10, 100x5, 120x5, 145x5, 185x5, 210x3, 235x2. Ram 245x3. Shirt 305x1x3sets.

Wednesday 2/8/12

Light dead lift: 150x5, 190x5, 230x5. Super set reverse hyper and pull downs 10x3 sets.

Saturday 2/11/12

Light squat: 150x5, 190x5, 230x5. Super set single leg press 180x10, 190x10, 200x10 and seat calf raise 180x10, 190x10, 200x10.

Light bench: Warm up with rotator exercises. Super set chins 5,6,7,7 with bench warmups. Bench: bar x10, mini's x10, 100x5, 120x5, 145x5, 185x5. Ram 225x5, 245x3. Shirt 305x1, 315x1x2sets, 2 board 325x1.

3 more workouts before the next meet. I will squat and dead in the suit to see where I'm at. Haven't decided yet if I will compete. Would like to get 400+ again in the squat. The dead feels good and I think I could add to the last meet.

Wednesday 2/15/12

Dead lift: Bar x5, 155x5, 195x5, 235x5, 255x5, 295x5, 330x8. Lazy today, no assistance work.

Saturday 2/18/12

Squat: In the suit today. Bar x5, 155x5, 195x5, 235x5, 265x5, 305x5, 345x5. For me its exhausting working out in the suit, especially all these reps.

Bench: Bar x10, with mini's x10, 105x5, 125x5, 155x5, 185x5. Ram 225x6, 245x3. Shirt 305x1, 315x1, 325x1 missed. 2B 335x1 missed.

Wednesday 2/22/12

Dead lift: Bar x5, 155x5, 195x5, 235x5, 275x3, 310x3, add belt 350x6. Reverse hyper 10x3sets. Dead is still creeping up a bit.

Saturday 2/25/12

Squat: In the suit. Ba5 x5, 165x5, 205x5, 245x5, 285x3, 325x3, 365x3. Concentrated on depth hoping its good enough for the judges 3/10.

Bench: Warm up with rotator exercises. Bar x10, with mini's x10, 135x5, 165x5, 195x5. Ram 225x8, 245x4. Shirt 275x3, 295x1, 315x1, 325x1 miss.

Wednesday 2/29/12

Dead lift: Bar x5, 155x5, 195x5, 235x5, 295x5, add belt 330x3, add knee wraps 370x2, lose the knee wraps 370x3.
Don't know why I came up with the lame brain idea to put knee wraps on. With the wraps the set up
felt funny and after only a couple of minutes rest got 3 fairly easy reps with them off. 4 would of been a
PR with this weight and I screwed it up trying the wraps. Last dead workout before the meet.

Saturday 3/3/12

Squat: In the suit. Bar x5, 165x5, 205x5, 245x5, 305x5, add belt and knee wraps 345x3, 385x2.

Bench: Warm up with rotator exercises. Bar x10, with mini's x10, 135x5, 165x5, 195x5. Ram 225x8. Shirt 295x1, 305x1, 315x1.

Last workout before next weeks meet. Squat and dead feel ok. Hope to break 400 in the squat and 450 in the dead. Bench sucks as usual, who knows what I'll get. Would appreciate help getting the shirt on.

Saturday 3/10/12

USPF State at Lances Gym

Squat 190kg/419lbs
Bench 137.5kg/303lbs
Deadlift 205kg/451lbs

Another good meet at Lances gym. Finally back over 400 in the squat and a PR in deadlift. Still have to work on depth in squat. Not as sore as last meet but will still take a week off.

Saturday 3/17/12

Back at it after a 1 week rest after the meet.

Squat: Bar x5, 165x5, 205x5, 245x5. Single leg press super set with seated calf raise 180x10x3sets. Leg curl 10x3sets.

Bench: Warm up with rotator exercises. Pull ups super set with bench warmups 5,5,5. Bar x10, with mini's x10, 95x5, 120x5, 145x5, 185x5. Ram 225x5, 245x3. Shirt 275x3x3sets.

Saturday 3/31/12

Squat: Bar x5, 160x5, 200x5, 240x5, 260x5, 300x5, 340x4. Starting again after vacation too heavy, not getting 5 reps on last set. Start again next week dropping the weight a bit.

Wednesday 4/4/12

Dead Lift: 150x5, 190x5, 230x5, 245x5, 285x5. Coming back from 2 week layoff is tough. Reverse hyper 10x3sets.

Saturday 4/7/12

Squat: Bar x5, 150x5, 190x5, 230x5, 245x5, 285x5, 325x5. Super set single leg press 180x10x3sets and seated calf raise 135x10, 180x10x2sets. A little better than last week.

Bench: Warm up with rotator exercises. Super set pullups with bench warmups 5x4sets. Bar x10, with mini's x10, 95x5, 120x5, 145x5, 155x5, 180x5, 205x5. Ram 225x5. Shirt 275x2,3,2. Again a little better than last week but still feels heavy.