Matt Court Rocks a Big Bench

Check out this 628 lb Opner from Matt Court at the
Canadian IPF Nationals

Good Friday Bench Workout - 605 raw bench attempt

The Boys and I hit the Hurt Locker early today as it is a Holiday

Bench Press - Focusing on Traps and Lats during Press

405 for 5
500 for rest pause triple
545 for 1
605 for 1 => Good Grind - Much Higher Sticking point - Still needs Work!!

1/2 press Free Style => focus on Lats/Traps/Triceps

365 for 3 sets of 10

30 degree incline DB Sgrug Row

120 lbs 2 sets till Failure

Lying DB Extensions

100 lbs 2 sets 8

Blue Band Tricep Push Down

1 set 50 reps

Great workout

Check the video of my 605 Raw attempt below

New Training Protocol For Increasing Chest Volume

Hey

Want to really shake things up for your
next 3 weeks of chest Training?

Bench Press Heavy Singles 5 sets of 1 rep

Push Ups 100 reps

Incline Db Press 4 Sets 10 reps

Push Ups 100 Reps

Be ready to be Crippled!!

Post your results to comments

New Bench Press Seminar Coming...

Just putting the finishing touches on my

Level II Bench Freak Seminar

How and when to use bands - Boards - and Chains

Email me some Favorable Saturday Dates in April
That you would like to have this Seminar

Thx

Curd

Incline Bench Press Technique

One exercise I don't talk about enough is the Incline Bench Press


Here is a little tutorial with me performing the exercise

Step 1.

Lying seated in a 30 degree incline position

Take a gripp approx 20 inches apart keeping the elbows in tight

With a tight grip press the bar out of the rack and move it over the upper chest area with arms locked out.

Figure 1. " Start Position"

Step 2. The Descent

"Break the bar" Grip the bar like you are trying to break the bar in half

Inhale and begin to lower the bar towards your Chest, landing on the Sternum area.

Keep you legs and back Tight and prepare for the Punch upwards.

Figure 2. The Descent

Step 3 "Punching Upwards"

This is the Critical Stage.

Now drive your elbows and fists upwards while flaring your lats at the same time.

Drive the bar as quickly as possible while maintaining control to the top lockout position.

Once there begin the next rep until you have completed the desired number of reps in your set.

Figure 3 "Punching Upwards"

Things to Avoid

Becare full when doing this exercise .

Using too much Weight

Often a lifter thinks he can Incline as much as he can do flat bench. This never the case.

Using too much Weight can cause you to lose form or struggle too much

Figure 4. "Too Much Weight"

Don't # 2

No Spotter

This is asking for trouble you should always use a spotter, and have your spotting bars in place when using a power rack.

Severe injury can result from not using a spotter.

Figure 5. "No Spotter"

Protein Bar Recipe

If you have ever talked to me , been trained by me
or read ANY of my emails you know that I believe
Protein intake is the Most Important aspect of
Performance Nutrition!!

Here's a great little way to boost your Protein intake
and get your sweet tooth fix in too.

Ingredients

2/3 cup flax meal
2 scoops NeoGenixx Whey Fusion Protein
4 Tbsp Natural Peanut Butter
1/2 cup Water
Stevia, to taste (approx: 2tsp)

Blend ingredients together in a bowl until it becomes
a blob of dough. It will be somewhat sticky.

Place the sticky dough into a small casserole or baking
pan and smooth out into a flat level surface.

Then put in the refrigerator to cool or you can freeze them if you prefer.

Once cooled or frozen you can cut them up into bars.

Makes approximately (4) 2in x 4in bars.

Nutrition Data per bar:

Calories: 205
Protein: 18 gms
Carbs: 7 gms
Fat: 11 gms

If you would like a lower calorie bar and maybe less of
a peanut butter taste you can modify the ingredients
by using 2.5 scoops of NeoGenixx Whey Fusion Protein powder,
2 Tbsp natural peanut butter, 1/3 cup of water and 2tsp of Stevia.

This will lower the calories per bar by approximately
35 calories, 3 less grams of fat, 1 less gram of carbs
and 1 extra gram of protein.

This recipe is also rich not only in natural monounstaturated
fats that can help lower total cholesterol and LDL (bad) cholesterol
,plus raise HDL (good) cholesterol, but rich in Omega 3 fats
because of the flax meal and Omega 3 fats that flax meal provides.

You will consume about 2.5 gms of Omega 3 fats per bar.

Work Hard - Eat Lots of Protein - Become the Dominant Animal in The Pack!!

Friday Nite Benching

It's been a while since I posted (boo!)

This Friday's Workout was a grinder

Raw Max Bench for 5 Singles @ 545

Set 1 - 2 reps
Set 2 - 2 reps
Set 3 - 1 rep
Set 4 - 1 rep
Set 5 - 1 rep - probably my fastest press ever at that weight

Tricep Hell

Close Grip
315 off Boards 5 reps per board

1 board - 5 reps
2 boards - 5 reps
3 boards - 5 reps
4 boards - 5 reps



Did 2 Sets

One Arm Bench Press

135 - 5 reps per side
155 - 3 reps per side
175 - 2 reps per side




I have some video coming of the Tricep Hell and the One Arm Benching