thats why I quit using it!

9.14.09 Bench asst

barx30
95x25
135x12
225x5 close girp
225x5
225 40#c x5 reg grip 3 sets

Declines
245x6
295x6 3 sets

Arnold's
12 10 8

standing flys
12 10 8

fat v bar push down
15 12 10

wrist roller
x2

i see you put those sets of wrist rollers in!

I actually do them for elbow rehab and not forearm work, I read some where that rotational wrist work helps with elbow pain and tightness. I push blood through the area of the elbow that gets most of the abuse when benching.

9.15.09 Back

speed pulls low rack
135x10
135 add green band x6
225x5
315x3
335x3 3 sets

corner rows w/ handle
12 10 8

christie rows wide
green band
4x12

one kettlebell swings
2x10 per arm

latpulls
12 10 8

laid off the bis as the elbow was giving me some problems.

here are some ideas for ya...other than the "devil" matt burgett mentions....db and barbell movements only..

- bradford presses(need to do these myself...real "old school"; was taught these when i got into powerlifting)
- plate raises
- shoulder presses(what matt calls "the only real shoulder movement men should do!")
- db side and/or front laterals
- db shoulder presses
- arnold presses

beast can chime in on this one..these are what i can think of at the moment...
TB

christie rows wide?
TB

i'm just going to say what works for me. what works for me maynot work for matt c. i've always had strong shoulders and i use alot of shoulders and triceps when i bench so the stronger my shoulders are the better. i mainly do my shoulder work with heavy military and heavy front or side lats and that's about it. plus matt c wears titan shirts and i know for a fact they are totally different than the inzers, matt you have an open invitation to come try on one of my shirts,( i will even let him try on my super special rage x) i know if this happens i'll have him sold.

still trying to convert...i ask him to chime in and he makes an attempt to convert. LOL!!

on a side note, i will give burgett that. he does have strong shoulders and triceps. apparently i'm doin something right cause i have the same. so there is a pattern to this. give it some though bro. i told you that a 700 bench is possible and it still is...you just don't know it yet.
TB

Chrisie rows: basically just chest supported rows, we take the accessory bench put on the the 3rd incline placement and face it toward the power rack with a 2x6 between the two to keep the bench form moving. We run a green band around the rack under the safety bar so it will not move up, then run an ez bar, lat bar, neutral grip bar, through the band. Seat with your chest and face into the bench and just do rows. We usually try and change the bar or grip every week. In close works the lower connection of the lats and out wide really builds some width and thickness to the top end of the lats.

I have the strong tri part, just my shoulders are lacking. I am thinking I will start doing a db movement every light bench/shoulder day. I defiantly have the tri power to bench 700, hell I have done it off 3 boards before. I think the shoulder strength is the missing link, I am working it up slowly to the volume I need to make real strength gains.

matt must be hardcore titan, because my offer of my super special rage x was totally ignored

well if is your super special rage x I dont want to mess it up, lol

9.17.09 Shirted bench

barx35
135x20
225x5
315x1
365x1
405x1 2b
405 40#cx1
add katana
495x3
495 40#c x3
545x3
545 40#c x3 pretty happy hear for 10 weeks out

floor press med grip
245x6
295x6
315x5
315 40#c x3

standing rear delt flys
12 10 8

seated plate raise
1x20

dips
1x20

tri ext
15 12 10 8

forearm rollers
x2

it's very special! but i am willing for the betterment of a friend to try to convert