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Old 10-14-2012, 01:08 PM   #21501
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triceps so pumped atm
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Old 10-14-2012, 03:18 PM   #21502
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had my first arm day in 6 months... guilty pleasure

anyways updated my BB progress thread yesterday. I'd really like to see the group more active!
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Old 10-14-2012, 03:23 PM   #21503
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Arm days are great..I just feel guilty and sorry for my other muscle groups because I spend more time working my arms.
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Old 10-14-2012, 03:53 PM   #21504
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^^ I haven't had a good arm day for a while

Started working on the big6 concept

4x5 Squat
4x5 Bent over row
4x5 Deadlift
4x5 Pushpress + widegrip pull up
4x5 Bench press + freeweight flys (forward lean)

Trying to build out the upper back and core, get posture back in order.
You guys think the bent over rows are redundant since I'm doing the deadlifts?
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Old 10-14-2012, 04:14 PM   #21505
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in the same day yea

but if you go heavy squat one day, you can do rows that day

then deadlift heavy lighter squat the other day
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Old 10-14-2012, 05:37 PM   #21506
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If u go during the weekdays i dont remember it being that occupied. I think its cus its mainly a bodybuilder gym so machines would be of more use for them.
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Yeah, weekdays are okay before rush hour. But, really do we need a whole amphitheatre of cardio machines? I have never seen more than 1/2 of the cardiomachines used all at once.
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Old 10-14-2012, 06:19 PM   #21507
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^^ I haven't had a good arm day for a while

Started working on the big6 concept

4x5 Squat
4x5 Bent over row
4x5 Deadlift
4x5 Pushpress + widegrip pull up
4x5 Bench press + freeweight flys (forward lean)

Trying to build out the upper back and core, get posture back in order.
You guys think the bent over rows are redundant since I'm doing the deadlifts?
To some extent yeah. Deadlifts are gonna target your lower body, Erector spinae, quadratus lumborum, lats, etc. Bentover barbell rows, though not targetting directly at ur lower back, will still place some stress there, because of the fact that ur bent over. If you're deadlifting but want to work on upper back as well on the same day, id recommend isolating it with seated rows, or lat pull downs, face pulls even.
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Old 10-14-2012, 06:47 PM   #21508
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Just note that the squat, Deadlift and bent over rows is a lot of compression on the low back all at once. Just like instantneedles said, back rows off a bench or even a three point row off a bench is another good alternative.
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Old 10-14-2012, 07:01 PM   #21509
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Just note that the squat, Deadlift and bent over rows is a lot of compression on the low back all at once. Just like instantnoodles said, back rows off a bench or even a three point row off a bench is another good alternative.
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Old 10-14-2012, 07:02 PM   #21510
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Old 10-14-2012, 08:28 PM   #21511
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man. the homer simpson chiropractic garbage can move over a yoga ball feels goodman

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Old 10-14-2012, 09:06 PM   #21512
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man. the homer simpson chiropractic garbage can move over a yoga ball feels goodman


Must give that a try
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Old 10-15-2012, 11:01 AM   #21513
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did some speed pulls last night after squats. worked up to 290+28kg of chains for 3.


still working on my form
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Old 10-15-2012, 04:18 PM   #21514
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took a break last week came in today hit a buncha prs

265x5 at bench and 425x5 at dl fuck yea

closing in on the 3/4/5 for my big 3
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Old 10-15-2012, 04:20 PM   #21515
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What are your guy's bench press tricks?

I feel like I've been stalling at 155 for 5x5. Granted, I've started 2 months ago doing flat bench consistently.

Been doing flat bench only, combined with dips.
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Old 10-15-2012, 04:38 PM   #21516
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I dont get how you guys come back from a week break and break PR's. I was so excited to come back from a week break because of what Ive heard.
Then I was so disappointed
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Old 10-15-2012, 04:40 PM   #21517
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What are your guy's bench press tricks?

I feel like I've been stalling at 155 for 5x5. Granted, I've started 2 months ago doing flat bench consistently.

Been doing flat bench only, combined with dips.
consistent rhythm + breathing pattern, heels on the ground, arch your back, use a fairly wide grip.
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Old 10-15-2012, 05:13 PM   #21518
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widen your grip, controlled movement using no momentum, arch the back slightly, don't be afraid to add a little more weight and DON'T LOCK YOUR ELBOWS AT THE TOP
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Old 10-15-2012, 05:55 PM   #21519
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widen your grip, controlled movement using no momentum, arch the back slightly, don't be afraid to add a little more weight and DON'T LOCK YOUR ELBOWS AT THE TOP
Soo much bad advice lol
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Old 10-15-2012, 06:05 PM   #21520
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What are your guy's bench press tricks?

I feel like I've been stalling at 155 for 5x5. Granted, I've started 2 months ago doing flat bench consistently.

Been doing flat bench only, combined with dips.
Try pre-exhausting your chest before benching heavy... And this doesn't include your warmup sets on the bench.

For me, when I feel like my muscles are a bit stiff and cold, I like to do pushups as a pre-exhaust exercise to get the blood flowing and blood vessels vasodilated. What this means is better gas exchange in your muscles and better joint lubrication for your working sets.

One set of 25 usually works.

Also, definetly work with the dumbbells a bit. Both me and a friend had taken a month off from barbell bench, and just focussed on dumbbell press for awhile. and BAM, barbell bench numbers rose dramatically.

With the chest you want to make sure you have constant tension in your chest. Often times people may look big on the outside, but when they head on to the bench, their numbers suck shit simply because they can't recruit their muscles at all and fail to generate a certain amount of tautness in the muscle. Plyos really help with the recruitment and selection of type II fast twitch fibers, so i really recommend plyo pushups to start off with. In the long run, it will really help to outsource slow twitch fibers and you can generate much more force per lb of bodyweight.


I haven't really used powerlifting bands myself but it seems to be getting quite popular amongst the powerlifting crowd.

http://rubberbanditz.com/powerlifting-bands-2/
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Old 10-15-2012, 07:02 PM   #21521
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^ just gonna throw this video out there that i just saw to add to the point of using bands, and warming up the chest.

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Old 10-15-2012, 07:42 PM   #21522
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Soo much bad advice lol
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i dont see how its bad advice... its pretty similar to yours and not locking your elbows at the top keeps the tension on your chest rather than your arms and shoulders there's a video on it somewhere
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Old 10-15-2012, 07:48 PM   #21523
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What are your guy's bench press tricks?

I feel like I've been stalling at 155 for 5x5. Granted, I've started 2 months ago doing flat bench consistently.

Been doing flat bench only, combined with dips.
stuck in the same situation bro
bench is impossible to get up

back onto the smolov program
it actually got my 5 rep bench up +10lbs, but as soon as i stop doing it, i stall
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Old 10-15-2012, 07:55 PM   #21524
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stuck in the same situation bro
bench is impossible to get up

back onto the smolov program
it actually got my 5 rep bench up +10lbs, but as soon as i stop doing it, i stall
If you think its impossible you've already lost the battle. Halo emphasizes it a lot: diet is a factor. Try adding an extra 200-300 calories to your intake and you should start seeing progression.
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Old 10-15-2012, 08:12 PM   #21525
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Not for me...75lb DB flat bench for reps today

Still sitting at @140 ..no excuses
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