I recently received a few pieces from the Manus Grip equipment line and I put up a review on my YouTube. Did you see it? If not, it is below.
To check out the line of products from this company, click here: ManusGrip.com
I always aim to bring you high quality information that you can use to benefit in your training. Make sure you are subscribed to my YouTube channel so you don’t miss out on updates, reviews, feats, tips, and demonstrations I put forth through YouTube.
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I think you are going to be seeing a LOT more out of this company, especially judging by how they are doing things right out of the gate.
Also, just to make it perfectly clear, I received nothing from the company for this review, just the sets of grips, grippers, and bars.
Today I have a review for you on a new report called, Bench Press Explosion, by Mike Westerdal, which is only $7 until tonight at Midnight.
Bench Press Explosion, just $7 until midnight tonight – get your credit card out!
This is in ebook format, so in a matter of minutes you can be reading it and sampling from the routines of some of the strongest benchers that have ever lived.
Review: Bench Press Explosion
This ebook is heavy loaded on two things: Technique and even moreso on Sample Routines.
Technique: It starts and ends with emphasis on the importance of proper technique in order to accomplish your maximum strength and muscle gains.
Routines: In many cases, the routines shows are the exact routines that the monsters of the bench would follow themselves.
Keep in mind something as you read through this sampling of routines from the ebook:
These programs are coming from the best in the world. It only makes sense to follow what the best in the world have done – why try to reinvent the wheel? And with so many different routines to choose from, you could be set for about the next full year for bench press routines. If you document and track your results the right way, you should easily be able to understand which ones work best for you. So go to the store, but a notebook for $1 and track your progress.
Now, let’s look at some of the routines featured in this ebook. Take note, this is by no means the exhaustive list of routines. These are just a few of the ones that struckme in particular when I reviewed the manual.
Pat Casey’s Routine
Pat Casey broke the 600-lb Bench Barrier with 617 and he used no ergogenic aids like equipment, substances or techniques. His routine focuses on weight, technique, and volume. In fact, in some cases, to spawn gains, he would go through periods of TREMENDOUS VOLUME. Wait until you read the kinds of volume numbers he would hit with his “Binge Workouts” on the Dip Stand. Other Worldly!
Ted Arcidi’s Blueprint for Benching
Ted Arcidi is someone I have been researching quite a bit lately, both due his success as a powerlifter, and because he spent some time competing in the Wrestling Ring during the 1980′s. If you haven’t heard of him, he was billed as the World’s Strongest Man, as he was the first man to bench 700 in a recognized competition. What is awesome is Bench Press Explosion outlines his exact routine he used, which he refers to as his Bench Press Blueprint for building chest strength and size.
Ken Lain’s Program Matrix Ken Lain has benched 721 and 740 and Bench Press Explosion shows you exactly what he did to get to the 740 mark. What else is awesome is that this routine can be used for other multi-joint exercises, so if you want to transition into a period where you emphasize a different exercise, then you can use this program to build your other big movements, such as Squats, Deadlifts, Overhead Press and more.
Bench the Chuck Sipes Way
Chuck Sipes was just plain a bad-ass. In his hey day, not only was he stacked with rock solid muscle, but this crazy bastard used to bend nails and bars, often with the bar in his teeth, as shown to the right, so you know this guy was cool. In adddition to his steel bending prowess, this strongman trained up to a bench of 570 and even a set of 6 at 520 – AWESOME! This routine is specifically indicated for thos who are “stuck in a standstill” on the bench press.
John Carl Mese
This is another dude I am not familiar with, but what I liked about this section is that it gave some indications to look for as far as specific weaknesses you might have in your bench, depending on the spots you fail at, so you can work on your weaknesses, another big part of bench press success. Mese’s program also emphasizes balance between the upper, middle, and lower chest.
DIESELS, this is only scratching the surface of what is included in this ebook. There are actually over 15 Bench Press programs included in this report.
One word to the wise, however – don’t be jumping back and forth between programs. If you are not seeing results after just two weeks on a given program, don’t abandon it and move on to another one. That is a recipe for sure failure. Instead, pick one program out of the many listed here and use it as your guide from beginning to end. Track your results, including the prescribed sets and reps, but also take note of how the sets felt. You may be surprised as you look back how a certain percentage of your Max early on may feel tough and then a few weeks later it is a breeze. It is nice to have indicators like that written down in your work logs.
Then, when the program is complete, assess the results. You may try going through it again, or switching completely. With this ultra-cheap $7 report, you are going to be able to enjoy a great deal of flexibility in your training for months and even years to come.
OK, guys. That’s it for my review.
Take note, this ebook is on sale for a maniacally low price of just $7, but you have to pick it up before tonight at Midnight or else the price will go up.
Over on my Grip Strength Coaching Site, TheGripAuthority.com, from time to time I will put up a video just telling my guys and girls what I have found in my training to be really working well for me. I pass this on to them so that they can try it in their training and see if it works for them as well. I’d love to help you towards your Grip goals, so join today at http://www.thegripauthority.com.
They seem to get a lot of it when I put up the What’s Working Now posts, so I thought I would start doing the same here occasionally as well.
What’s Working Now – Overhead Work
Today, I want to talk a little bit about some results I am seeing in my training with my overhead work.
First a little recent history…
Most of my overhead work the last couple of years has been with a log. I’d estimate about 60% of it has been based around the strongman log, and more than half of that has been in a push press or jerk style.
Last summer, when some lower back troubles reared their ugly heads, I began doing my overhead work in a more strict fashion in order to have a bit more control over the implement. I also began using more conventional equipment, such as the barbell and dumbbells.
In October, I added some more dumbbells to my collection. Previously, my dumbbells went from 50-lbs straight to 85lbs. I now have a pair of 55′s and a pair of 70′s. With more dumbbells to choose from, I became more interested in using them, and I started establishing some new PR’s.
Here is where it all gets interesting…
From November until the end of January, my best set of 70-lb Dumbbell press was a set of 7, and I only managed that one time. Below that, my best was 3 sets of 5, but they were done seated, so it is kind of hard to compare them really well.
In November, one day I decided to see if I could pres my 85′s. It was nearly embarrassing how tough it was to get one repetition, and that was all I got. This one repetition was so disgustingly difficult, I did not try it again for over two months.
Then on February 14th, after doing some intense Myofascial Release techniques for my pecs prior to the workout, I was amazed at how good it felt to press. This was done with a barbell, standing, and I took it out of the rack. I was able to press 205 for the first time in many, many years. I’d estimate the last time I pressed that kind of weight on a barbell out of the rack was in 2008 when I did Wendler’s 5-3-1 for a while. So it is not really an all-time “PR,” but it felt outstanding, so I continued to do the SMR work in between each set, as I moved into Dumbbell Presses.
I started off with a token set of 6 with 50-lb dumbbells, and then move right into 70-lbs for the next set. To my astonished amazement, I got 10 reps. I continued doing the SMR and even added some stretching of the pecs between sets. DIESELS – it was awesome. I got 10 reps for all 3 sets. This was an all-time dumbbell press PR and it was after a 3-set session of standing barbell press, so I was pre-fatigued to a degree.
To say that I could not wait until my next pressing workout would be an understatement. My next session was February 22, and as I moved into Dumbbell Presses, I did the same thing as before, a token set of 6 with 50′s and then I moved into my work sets, but this time I said SCREW THE 70′S, and went right for the 85′s.
Below are my 3 work sets with 85′s…
Despite the fact that I was able to get 2 reps for the first time ever during set 1, I could really tell that my pecs were feeling tight.
If you watch set 1 again, you can see how I have to fish around for body positioning in order to press them up. So, I gave the pecs some serious attention prior to set 2.
For set 2, after the extra SMR work and stretching, the first 2 reps shot up really easy and I even had enough left in the tan for a third rep and a partial 4th.
After more pec work between set 2 and set 3, I was able to muster 4 repetitions, despite being fatigued in the triceps at this point, but since I was feeling less restricted in the chest, I was able to get better drive from the bottom position.
So you might be asking yourself, what does the chest have to do with overhead press?
Well, it can have a lot to do with your overhead press if you are a tight son of a bitch.
You see, if you are tight in the chest, then when you are trying to drive through the overhead pressing movement, you are going to be hindered. If the muscle and fascia of the front torso are too tight, then there’s no way you can lift overhead to your full potential. Your shoulders are going to be pulled forward and in, instead of wide like they need to be to press well.
Watch the difference between set 1 and set 2 in the video above and you will see what I mean along these lines. In set 1, I am still tight and restricted. My shoulders are pulled forward and I need to do all sorts of leaning in order to groove the dumbbells up.
After very aggressive work to loosen things up in my chest, it felt SO MUCH better to really extend through the thoracic spine, my shoulder blades felt like they could move more freely, and as a result, I was able to get better quality reps and one more rep, to boot.
For set 3, again, the torso felt better, thoracic extension felt easier, the scapulae were tracking better, and I was even able to get a 4th rep.
My next pressing workout is scheduled for Tuesday this week, BUT it is a deload workout with Mighty Mitts coming up, so the programming isn’t working out to push for a new PR, just yet, but I definitely plan on continuing the aggressive soft tissue work between sets.
In fact, I have been continuing the aggressive soft tissue work on non-upper body training days, because I really want to keep this momentum going.
I will report back soon.
SPECIAL NOTE: I absolutely feel that this kind of work to loosen up your tight chest can help for any type of overhead pressing, whether with dumbbells, barbell, axle, log, et cetera.
FEEDBACK WANTED: Is this kind of information something you’d like to see more of here on the site? Most of the content I post here is in article format, and this entry was more of a narrative report than anything else? I am interested in what you think, so please leave a comment below.
Thanks and all the best in your training.
Jedd
Want to start training like a Strongman, but not sure how or where to start? Looking for the Technical Guidance you need to excel in Strongman Competition?
Pick up our DVD and learn everything you need to know about the Log, Farmers, Stones, Odd Objects, Yoke, and MORE.
Like I said a couple of weeks ago, I want to start doing as close to a weekly Q & A as possible. Now that I have a few questions rolling in, I want to tackle one.
First up is Jeff Brown, who is busy training for his sport throughout the week and isn’t sure where to place his strength training for best results all around.
He writes:
“I train Monday -Thursday from 6:30 to 8:30 MMA, Grappling, MMA, Grappling. 9 times out of 10 The next morning I am Dog tired and don’t want to lift weights. I was wondering with a schedule like this when do you think is the best time to lift and at what intensities. I don’t want to run the risk of overtraining. How can I find the Supercompensation Phase and Act on it?”
Jeff, thanks for writing in and asking this question, and congratulations on your recent victory. Looking awesome brother!
Jeffrey recently won the 175lb MMA TITLE at Stellar Fights 7 in Harrington DE!
I know from speaking with Jeff in the past on developing his training program, that he works his ass off, which is important. The sheer volume of work this kid is capable of doing is insane. I don’t think I have ever been able to train like that.
However, there is a time for taking it to the limit like that and there is a time to back it down a notch.
I have always looked at training athletes as a balancing act between strength training (working in the gym to build strength and power) and skills training (time on the mat improving your game, specifically).
My suggestion in this case is when you are nearing a fight and there is going to be a lot of time on the mat, striking the bag, rolling and practicing holds, then the amount of time you spend in the gym is going to drop.
Remember, whether you are in the gym lifting weights or if you are int he MMA studio hitting a heavy bag, clenching up with sparring partners, taking and giving shots, working on escapes, etc, all of that stuff entails shock and trauma to the body.
When you’re nearing a fight, you NEED to stay in shape and keep the rust off in order to be in top form when the fight comes up. At that point, the time for building strength is already past you. Now it is time to maintain the strength that you have.
So with your given schedule of high intensity sport-specific fight training Monday through Thursday, my biggest suggestion would be to focus on doing some strength-maintenance training on Friday and/or Saturday.
Since you don’t train MMA on Friday, Saturday or Sunday, these are really your best days. Most likely, you are going to be beat up on Friday, so that may not be an option unless you hit it later on at night, which for some people actually does work out pretty well.
An even better day might be Saturday, in order to work your big movements like Presses, Squats, and Deads, in a low volume manner.
I am talking about a good solid warm-up, and then a few work sets where you stay up around 90% of 1RM in the lifts, followed by a small amount of accessory work, mainly working on treating potentially injury-prone areas, things like the posterior shoulder, lower back, hip mobility – things like this.
So we can call that your weekend workout. Pick the day that works best for you and do the main strength building stuff that day. If you feel well enough to do two workouts over the weekend, AWESOME, but you don’t want to kill your sport-specific training when the week starts back up either.
Specifically, you asked about Supercompensation, which is the body’s ability to adjust itself to a higher level after one training session in order to be better or stronger for the next one. At this stage in the game, this is still possible, given the right amount of rest time, but it is going to come down to many individual factors, for you, Jeff. Diet, sleep time, other stresses to the body like work/labor, bills, etc.
The most important thing for you is to try to find a time during the weekend that you can get some work in on the bigger, multi-joint movements to maintain the strength you have worked so hard to attain.
Another extra workout, on the weekend or during the week if you can handle it, will be a bonus, but the intensity level will most likely be much lower, and then it is a matter of making sure you are replenishing your energy, getting the right food for muscle recovery, and enough sleep to repair damage.
“Competitors, especially fighters, often miss the point of strength training. The barbell is not there to make you a better man or test your mettle; that is what the mat, the ring or the kettlebells are for. And you are not training to become a weightlifter or powerlifter. Iron is a means, not a goal.
Your goal is to excel at your sport, and you lift to get a strength advantage over an opponent of equal skill. And if you hope to be a contender, practicing the skill of your sport must dominate your schedule.”
That is a direct quote from Easy Strength, on page 74, and it pretty much goes along with what I have stated.
I hope this helps you, Jeffrey, and anyone else who competes in a sport at a high level. Remember, there is time for periodization, moderating intensity, and also knowing when to bust your ass in the gym, and when to do so on the mat, field, or court.
If you are interested in reading more of Easy Strength, click here.
Although I am working my way through it at a snail’s pace, I am enjoying it heavily. There is literally an interesting, throught-provoking, or entertaining statement on each and every page!
Many people have written me over the years about wrist pain when benching. After all, everyone loves a big bench press.
It’s one thing if you are stalled in the bench due to a technique issue or because you are having trouble deciding on a bench press program.
It’s something different altogether when your bench press is suffering because of pain in the wrist, so annoying and distracting.
So, what I have done is put together a video for you that is what I call a Diesel Work-around.
What is a Work-around, you might ask?
Well, in industrial settings, when a part of a process breaks or is faulty, but the work still needs to be done, alternative measures can be put into action in order to get the same finished product or desired result.
These alternative measures are called Work-arounds. For instance, if a conveyor belt is shut down, the items being moved can be placed into a cart and moved by hand to the next location, successfully “working around the problem” until it can be fixed.
In the case of the Bench Press, when there is pain in the wrist, we can perform a slight Work-around in order to still get the work done, in order to not miss a workout.
Now, before I get too deep into this, I have to stress this point: If you are injured, you need to address the injury with professional help.
So, if you strained your wrist in a bar fight or because you fell down a flight of stairs in a drunken stupor, you need to go to the doctor, get the problem professionally assessed and follow the doctor’s or therapist’s suggestions in order to completely address the injury.
However, wrist pain does not always mean that there is a break or soft tissue damage, such as that which can occur when you try to touch the stripper on stage and the Eric the Bouncer grabs you and tosses you out the back door into a dumpster.
Sometimes the root of the pain in the wrist is actually something simple such as the misalignment of the carpal bones in the wrist.
The bones of the hand and wrist are supposed to be arranged in a specific order. However, if we are training out of balance or if we have some light trauma to the wrist, these bones can be thrown out of whack, causing noticeable pain and loss of range of motion.
To see what I mean, check out the above picture. It may seem as though the bones seem to be randomly stacked on top of one another, but that is not the case – they are placed exactly how they need to be for optimal performance of the hands and lower arms, and if they get out of whack from trauma or imbalanced strength ratios as a result of your training, you can have some problems.
In cases such as these where the pain might just be a bone slightly misaligned, the following Diesel Work-arounds fit in nicely. They take pressure off of the wrist and allow you to perform work on the Bench without having to miss a bench workout.
Work-around #1 – Use a Thicker Bar
A thicker bar, such as an axle or fat pipe, can be used on the bench press instead of the normal Powerlifting bar. This will feel different to you, but you should notice that there is not quite as much pain when performing the pressing movement.
The force will be spread out over more of the hand and not so much directly on the point of pain within the wrist. If you do not have an axle or thick pipe that is set up for pressing movements, then you might also try a set of Fat Gripz placed on the bar to accomplish the same general objective.
Diesel Work-around #2 – Wrist Straps
Another suggestion to try is wrist straps. These can help cradle the wrist as you press can be very helpful for reducing pain.
A lot of people think I am completely against wrist wraps, but that isn’t really true. I think they are great for preventing injury and for helping to recover from injury, like if something is “out” in your wrist.
The most important thing to know here is exactly how to wrap the wrists in order to get the right support, which I show you in the video, below.
That wrapping technique is something that you can use on a lot of your lifts when you get into the big numbers. It will give you the support you need for confidence on lifts where the wrist is open for potential injury, such as overhead lifting.
I hope this has been helpful for you. If so, please leave a comment below. I’d love to hear from you.
Thanks and all the best in your training!
Jedd
P.S. I just got interviewed by Andres Gonzalez of Strongermen.Blogspot.com. Andres seems like a very nice guy who has decided to improve his lifestyle and has been doing a lot to better his health and well-being. In addition to that, he has been interviewing people he has been following who have made strength training a part of their lives. He found my site and said it is something that has helped him out with his journey to become stronger and I really appreciate him seeking me out.
Also, last week, Andres put together this cool video of the Top Nail Benders in the World. Check it out:
