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Old 08-12-2012, 02:42 PM   #20176
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anyone know any local good deals on whey? only looking for 5lbs
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Old 08-12-2012, 04:18 PM   #20177
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got so wasted passed out on the floor at whistler and it actually fixed my back.... its fuckin biriful
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Old 08-12-2012, 04:49 PM   #20178
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^ i guess your body's functional and ready for the bike now eh?
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Old 08-12-2012, 07:23 PM   #20179
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I seriously don't get how you guys can have such crazy ass deadlifts...


or maybe i just have an f'ed up body...
What kind of weight on the dead lifts do you do?

Lower back and posterior chain take a while to build up. Plus, they're the muscles you can't really see so sometimes it's hard to tell if you're stronger or if it's in your mind or if your technique sucks.

Just keep at it. Deadlift once a week. Low rep + heavy or high rep + not as heavy. Either way just make sure you kick ass and keep pushing yourself to the next level.

Read Starting Strength if you haven't yet. Best book.
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Old 08-12-2012, 07:34 PM   #20180
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any tips for bench? my bench rarely ever goes up.
i'm doing them 3x5 every monday and friday
i'm making an arch so my lower back is off the bench, i'm squeezing my glutes and my shoulder blades are pulled back a bit yet my bench is so inconsistent...
some days i can do 135 no problem, other days i can only get like 3 reps.
i feel my bench lacking a lot compared to my deadlifts and squats
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Old 08-12-2012, 07:51 PM   #20181
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^i feel the same way. Just keep pushing yourself to do more.
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Old 08-12-2012, 07:56 PM   #20182
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Originally Posted by jc95 View Post
any tips for bench? my bench rarely ever goes up.
i'm doing them 3x5 every monday and friday
i'm making an arch so my lower back is off the bench, i'm squeezing my glutes and my shoulder blades are pulled back a bit yet my bench is so inconsistent...
some days i can do 135 no problem, other days i can only get like 3 reps.
i feel my bench lacking a lot compared to my deadlifts and squats
More OH Presses, dips, weighted dips, and tricep work. And wouldn't hurt to do narrow and wide stance pushups on days off at home. Work up to 100.

And you only do 3 sets of 5. Try increase either rep or sets when appropriate, and don't be afraid to increase gradually

Worse case scenario....you yell, watch out, "Weights dropping" and slide the weights off. Nothing wrong with it, at least you put it all out there.

Just out of curiosity, you likely do a boatload more of squats eh? like 5x5, and more than twice a week? Because from memory, you are near 3 plates at about a year of gym. That's good stuff, but you were likely overemphasizing squats, compromising bench.
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Old 08-12-2012, 08:01 PM   #20183
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Quote:
Originally Posted by jc95 View Post
any tips for bench? my bench rarely ever goes up.
i'm doing them 3x5 every monday and friday
i'm making an arch so my lower back is off the bench, i'm squeezing my glutes and my shoulder blades are pulled back a bit yet my bench is so inconsistent...
some days i can do 135 no problem, other days i can only get like 3 reps.
i feel my bench lacking a lot compared to my deadlifts and squats
There were plenty of times where I stalled during SS.

Here's what helped me:

-Drop sets every other week
-Focus on the ceiling, not the bar
-Touch your shirt and not your chest
-Get the right grip:
http://www.violentheropowerlifting.c...-4-the-bar.htm
-Work on close grip bench press/shoulder press
-Suck a large amount of air into your stomach and flex abs, go down then push up, release some air at the top
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Old 08-12-2012, 08:02 PM   #20184
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Quote:
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More OH Presses, dips, weighted dips, and tricep work. And wouldn't hurt to do narrow and wide stance pushups on days off at home. Work up to 100.

And you only do 3 sets of 5. Try increase either rep or sets when appropriate, and don't be afraid to increase gradually

Worse case scenario....you yell, watch out, "Weights dropping" and slide the weights off. Nothing wrong with it, at least you put it all out there.

Just out of curiosity, you likely do a boatload more of squats eh? like 5x5, and more than twice a week? Because from memory, you are near 3 plates at about a year of gym. That's good stuff, but you were likely overemphasizing squats, compromising bench.
i'm doing heavy squats 3 times a week, on deload week at the moment
should i do dumb bell exercises? i go there on saturdays too, but i don't do any heavy things, i just try to do high rep bench and some experimenting with dumb bells.
i had the weights dropping scenario happen back in like november when i was benching 15s. i didn't clip it and all the weights fell haha, ever since that day i clip everything
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Old 08-12-2012, 08:05 PM   #20185
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i'm doing heavy squats 3 times a week, on deload week at the moment
should i do dumb bell exercises? i go there on saturdays too, but i don't do any heavy things, i just try to do high rep bench and some experimenting with dumb bells.
i had the weights dropping scenario happen back in like november when i was benching 15s. i didn't clip it and all the weights fell haha, ever since that day i clip everything
There ya go, you squat way more than Bench, in the long run - that's one day and more sets/reps times 52 weeks, that's 52 times of more squats than chest development.


And you never clip the bar during bench lol
That's a hazard for yourself.

easy way if you have no spotter (and can't get it up) is to simply slide one end of the weights off, and other side.
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Old 08-12-2012, 08:12 PM   #20186
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Quote:
Originally Posted by jc95 View Post
any tips for bench? my bench rarely ever goes up.
i'm doing them 3x5 every monday and friday
i'm making an arch so my lower back is off the bench, i'm squeezing my glutes and my shoulder blades are pulled back a bit yet my bench is so inconsistent...
some days i can do 135 no problem, other days i can only get like 3 reps.
i feel my bench lacking a lot compared to my deadlifts and squats
it helps alot if you develop a consistent "rhythm"
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Old 08-12-2012, 08:20 PM   #20187
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Quote:
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it helps alot if you develop a consistent "rhythm"
very true
the video i posted of myself benching i am in a very smooth rhythm and very steady, i always arch my head what most ppl would say that is a big no no but its always been a little habit of mine
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Old 08-12-2012, 08:32 PM   #20188
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Quote:
Originally Posted by jc95 View Post
any tips for bench? my bench rarely ever goes up.
i'm doing them 3x5 every monday and friday
i'm making an arch so my lower back is off the bench, i'm squeezing my glutes and my shoulder blades are pulled back a bit yet my bench is so inconsistent...
some days i can do 135 no problem, other days i can only get like 3 reps.
i feel my bench lacking a lot compared to my deadlifts and squats
pushups to failure... that was what i did as a 12 year old kid...

u mite be like dafuq... but back then i did 300-400 pushups a day, sets of 25 reps, and as I walked around the house i'd do sets of 25s..

the chest likes it when you work it to failure, and with such a practical exercise like the pushup, you could do it literally anywhere you want.. it's not like training back where you have to have a chinup bar, or some weight that you want to pull..
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Old 08-12-2012, 10:45 PM   #20189
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finally hit 415 deadlift @ 160 btw.

next projects 225 c&j, 285bench, 450 squat
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Old 08-13-2012, 01:26 AM   #20190
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don't clip the barbell during bench?

How is that a hazard? Ask for a spot if you can't do it.
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Old 08-13-2012, 01:28 AM   #20191
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anyone know any local good deals on whey? only looking for 5lbs
This. I'm looking to buy some syntha-6.

Anyone?
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Old 08-13-2012, 01:47 AM   #20192
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That's more of a meal replacement shake. It has different sources of protein + carbs, so if you're looking for something that digests quick post workout, it won't be the best. IMO protein is protein, if you want cheap whey, grab a tub of Kaizen when on sale at Costco.

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any tips for bench? my bench rarely ever goes up.
i'm doing them 3x5 every monday and friday
i'm making an arch so my lower back is off the bench, i'm squeezing my glutes and my shoulder blades are pulled back a bit yet my bench is so inconsistent...
some days i can do 135 no problem, other days i can only get like 3 reps.
i feel my bench lacking a lot compared to my deadlifts and squats
Wow, my deadlift is only 20lb above yours, but my bench is over 100lb! Definitely need to step up my pulling movements. Anyways, what I did, and still do was up the frequency to two days a week for chest. One day would consist of hypertrophy style training, and the other would be for strength. I also did Smolov Jr's 3 week program, which upped my bench 20lb half a year ago. Will be starting that again tomorrow. Hoping to hit 275 by December (currently at 245lb 1RM).
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Old 08-13-2012, 01:59 AM   #20193
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I dislike the one I have now because it doesn't mix well. I have had good experience with syntha-6 and ON. I just want to find the best price.
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Old 08-13-2012, 07:12 AM   #20194
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Would rather clip the weights while doing bench and do the roll of shame.
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Old 08-13-2012, 07:15 AM   #20195
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omg...DOMS is killing me....mother of god. back is sore as fuck.
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Old 08-13-2012, 12:35 PM   #20196
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Did the 315lb Deadlift for reps again. Wore better shorts and got 12 before my grip failed will post vid in a bit.

Berz out.
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Old 08-13-2012, 02:39 PM   #20197
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That's more of a meal replacement shake. It has different sources of protein + carbs, so if you're looking for something that digests quick post workout, it won't be the best. IMO protein is protein, if you want cheap whey, grab a tub of Kaizen when on sale at Costco.

/broscience



Wow, my deadlift is only 20lb above yours, but my bench is over 100lb! Definitely need to step up my pulling movements. Anyways, what I did, and still do was up the frequency to two days a week for chest. One day would consist of hypertrophy style training, and the other would be for strength. I also did Smolov Jr's 3 week program, which upped my bench 20lb half a year ago. Will be starting that again tomorrow. Hoping to hit 275 by December (currently at 245lb 1RM).
i searched up the smolov program and it looks good
going to try it out for the next 3 weeks
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Old 08-13-2012, 02:44 PM   #20198
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Did the 315lb Deadlift for reps again. Wore better shorts and got 12 before my grip failed will post vid in a bit.

Berz out.
Must... beat Berz by 1 rep this Saturday...
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Old 08-13-2012, 02:45 PM   #20199
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Ha do it Brah. Then I'll strap up next time and try again.

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Old 08-13-2012, 02:46 PM   #20200
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i searched up the smolov program and it looks good
going to try it out for the next 3 weeks
hope you have a wheelchair at end of gym session
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