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4x5 Bent over row
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. Posted via RS Mobile
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. Posted via RS Mobile
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. Posted via RS Mobile
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.
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. Posted via RS Mobile