Of late I've been experiencing a nagging problem with a dead chest press plateau. As you can see I didn't even budge the bar in the first video and I budged the bar up a little bit in the second video. I'm going to blame it on central nervous system fatigue. I only gave myself seventy two hours rest after my previous workout where I went crazy on my triceps and front deltoids with a deluge of chest and deltoid press variations.
What the numbers mean.
Gym Tuesday 11:40 a.m. 7/29/14
Seated shoulder press dead 285-0
Incline press dead 255-0
Rack pull 525-0, 505-0
Decline press dead 235-0
Technogym leg press machine 420-0, 420-1, 440-0
Freemotion bicep curl machine 200-2
One legged stiff legged deadlift
Left 195-1, 215-1
Right 195-1, 215-1
As you can see I did a shoulder, decline and incline press to stimulate an adaptive response in my triceps, pecs, and deltoids. I pretty much did what most common sense people do when they have a problem: throw everything at it except the kitchen sink. That might be overkill to most people.
Maybe it was. Take a look at my numbers for the next workout.
Gym Friday 8/1/14 1130 a.m.
Conventional deadlift on 45 lb plates 445-2, 485-1
Stiff legged deadlift on 45 lb plates 495-1, 505-0
Dead chest press 225-1
Dead chest press legs in the air 185-1, 205-1
Life fitness seated leg press machine wearing inzer strongman knee sleeves
415-1
Seated lat row life fitness cable machine 260-3
Tricep extension rope attachment cable machine life fitness 100-1, 115-1
Now take a look from the previous week almost the same workout.
Friday 1 a.m. gym 7/18/14
Dead chest press 185-0, 185-1, 225-1,
Legs in the air dead chest press 175-1
Conventional deadlift 1"deficit on forty five lb plates 465-1
Stiff legged deadlift 1" deficit on forty five lb plates 475-1, 485-1
One legged leg press machine life fitness
Left 90-1, 110-0
Right 90-1, 110-0
Lat row seated machine life fitness 260-1, 260-2
On 7/25/14, my dead chest press plateaued but my dead chest press with my legs crossed in the air went up by 30 lbs. I'm going to blame that on the fact when I put my legs in the air while dead pressing my chest gets flat because my feet aren't on the floor putting an arch in my back and consequently making my breast plate rise. This makes for a mechanically advantageous position to push the bar up because it creates more room for me to slide the bar down on the crossbars to a mid chest position. As you can see from the above videos the bar was sitting high close to my neck. Excuses. Excuses.
Anyways here's a video of that conventional deadlift on 45 lb plates I did on 8/1/14.
I wasn't feeling energetic and I went into the training session a little frazzled and my central nervous system wasn't cooperating either and it shows in my lifts. Excuses. Excuses.
I think I'm going to take 96 hour blocks of rest time between workouts. My reasoning is this, a comparison of two almost identical workouts with 96 hours of rest time preceding them.
Gym Tuesday 11:40 a.m. 7/29/14
Seated shoulder press dead 285-0
Incline press dead 255-0
Rack pull 525-0, 505-0
Decline press dead 235-0
Technogym leg press machine 420-0, 420-1, 440-0
Freemotion bicep curl machine 200-2
One legged stiff legged deadlift
Left 195-1, 215-1
Right 195-1, 215-1
Gym Tuesday 11:20 a.m. 8 /5/14
Shoulder press life fitness machine 205-2
Incline press precor machine 260-1, 300-0
Rack pull 505-1, 505-1
Freemotion bicep curl cable machine 150-1
Life fitness seated leg press machine wearing inzer strongman knee sleeves 405-1
Decline press dead 235-1
Stiff legged one legged deadlift
Left 215-1
Right 215-1
If you compare the decline dead presses, the one on 8/5/14 went up slightly so I'm thinking the 96 hour rest might be helping my numbers.
Anyways that's it for now.
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