I did it again!  I went in the gym today, feeling pretty down thanks to the last three or four days of nothing but rain.  To compound matters dipwad A and dipwad B* were once again monopolizing the squat rack. So I had to substitute leg presses for squats- something I don’t like doing. 

After a mediocre showing at the chin-up bar (read: no progress since last time), I decided to go for it with my bench press.  I set the weight to 230lbs and settled down beneath the bar.  I performed my usual bench press ritual.  What is that ritual?  Well first I close my eyes and take three deep breaths.  Then I visualize myself performing 6 perfect reps, moving my arms as if I was actually pushing the weight.  Then on the sixth rep I just adjust my hands back a bit and grip the bar and transition into the exercise as if it were my seventh rep. 

Well anyway, I glided smoothly from my ritual weightless reps into a set of 6 reps with 230lbs on the bar.  It felt great.  But it doesn’t stop there.  Nope.  The last three reps I used a great technique called “stop-n-go.”  It makes the exercise more difficult and according to Mens’ Health magazine it recruits more muscle fibers into the movement. 

How sweet is that!?  I submit to you that it is wicked sweet!

*Note:* Dipwad A is a personal trainer and dipwad B is his annoying little client.  They are record holders when it comes to monopolizing equipment, standing around doing nothing, and showing very little progress of any kind.  They will show up again in another article this week.

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Comments
  1. […] Here is an interesting post today onHere’s a quick excerptIt makes the exercise more difficult and according to Mens’ Health magazine it recruits more muscle fibers into the movement. How sweet is that!? I submit to you that it is wicked sweet! *Note:* Dipwad A is a personal trainer and dipwad … […]

  2. Rachel B. says:

    I, for one, cannot wait for, said future, dip wad post. Is the stop-n-go similar to super slow? If so, many congratulations to you, that is an amazing accomplishment!!

  3. Israel says:

    haha, dipwads are the reason i dont go to gyms man. back home in nyc the dipwads tends to not only monopolize equipment and waste time, they also go there to pick up women and stare at them. losers.

    congrats on the benching.

  4. Dipwads are endemic — and you may quote the antisocialist wildly on that.

    Seriously speaking, totaltransformation, tell us about your chin ups. (Did you, incidentally, know that “pull up” is a palindrome? To my knowledge, I’m the first to point that out.)

    Did you know furthermore that the antisocialist is obsessed with pullups? He does them everyday.

  5. P.S. Very nice job on your benchpress. You deserve all your success.

  6. Anti, what do you want to know about my chin-ups? I like pull-ups, but nothing like chin-ups to sculpt an awesome set of lats and upper back.

  7. Stop and go is not the same as super slow. In stop and go you go at regular speed but come to a complete stop at each 1/4 or 1/3 of the range of motion for about three seconds than start again. By the way I only apply this to the negative.

  8. I’ve never found that pull-ups or chin-ups reach my upper back, particularly, just the lat, and of course the biceps. I guess I was mostly curious – and you may have this posted somewhere here, I don’t know – how many sets, how many reps, how many times a week.

    Only curious.

  9. You’ll see a full article on this in the coming week, but I never do more than one set of any exercise.

  10. […] totaltransformation wrote an interesting post today on Accomplishing Goals: Another Bench Press RecordHere’s a quick excerptAccomplishing Goals: Another Bench Press Record I did it again!  I went in the gym today, feeling pretty down thanks to the last three or four days of nothing but rain.  To compound matters dipwad A and dipwad B* were once again monopolizing the squat rack. So I had to substitute leg presses for squats- something I don’t like doing.  After … Read the full post from TotalTransformationTest Tags: Blogging, Health, Me, fitness, Exercise, Faith, My Life, Happiness, Fat, weight loss, Challenge, Goals, Results, Change, Blessings, Lifting, goal, Intensity, weight lifting, muscle, fat loss, Weight Fat Loss, bench press, breaking plateaus, fitness challenge, losing weight fat, weight gain loss, total transformation, two-week transformation challenge via Blogdigger blog search for weight loss exercise. […]

  11. theepiphany says:

    haha, i love the references to dipwad A and B. How infuriating!

  12. “Dipwad” is a nice way to put the very unchristian words that come to mind as I wait almost fifteen minutes for them to finish using the same piece of equipment.

  13. […] – Total Transformation set another bench press record at the […]

  14. Dog training says:

    Very interesting… as always! Cheers from -Switzerland-.

  15. […] walk in the rain, living the deliberate life, my best results ever, weight loss: a visual journey, a bench press record, and the fun playground […]

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