@ 195lbs

Bench 230 1RM
Squat 325 1RM
Dead 315 1RM

Been stuck on deadlifts for a while. Going to buy chalk this week and need to start doing rackpulls. SportChek Nanaimo did not have chalk.

Have not done one rep maxes in a while.
Only doing incline chest for the next 2 months
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btw, my numbers were my 2 rep max not 1.

so my 2rm is 1015lbs @ 185lbs

i dont think my 1rm would be much more tho. generally if i can do 1 i can do 2.

My friend got me chalk from atmosphere. Atmosphere sells more outdoors equipment, if there's a sportchek atmosphere nearby, they should have it (I used to work for sportchek). Not an item a regular sportchek carries though.

do you guys have a "your gym bag" in any malls? they carry it in kelowna. edit: looks like they are kelowna/vernon only.

I would never have thought to try a 1RM for weighted Chin's... I can do 19@200lbs though... Maybe I'll strap the belt on and try tomorrow since I'm doing Bi's tomorrow.

Berz out.

You need someone to show you proper bench form, as beta as it seems, I benched incorrectly for a year lol (narrow grip, feet not planted, weight not on upper back, etc) and as a result I couldn't gain at all on bench either. Only recently have I started to actually venture into the 135+ range. That, and get your breathing right.

You're doing 5x5 so do your rows before you bench, if you want to be an asshole do your rows with the bench press bar so you got the bench right after you're done. That'll tighten up your lats/upper shoulders so its easier to remind yourself to keep them tight throughout the lift.

We should workout together :gay:

Okay, alpha

:okay: Wouldn't be surprised if you blast past my numbers within a year, super hard gainer for strength :alonehappy: Probably because I eat like a menopausal + obese 50 year old woman.

:alonehappy: can't wait til the day comes

yes? :troll:

Who here uses grip trainers and what kind if you have one?

My penis.

Take the narrow grip attachment they use on pulldown machines, and hang it over the bar. Fucking killer bicep work :sweetjesus:

Haven't done 1RMs in a while, but here's working reps and weights now.

Bench 185 x 5
Squat 265 x 5
Deadlift 345 x 3
-------------------
795

Dump into a calculator and I get

208
298
365
--------
871

Chinup, haven't done 1rm, but can do BW (170) + 90 lbs x 2.

Do enough squats every week for the regulars to say I always do squats LOL
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What program?

Went by MEC after work and got some "Liquid Fusion Chalk" made by Flashed. Decided to give it a try instead of chalk bag. A couple of the employees said it works great and less mess. Will post up after my deadlift work out on Tuesday.

MEC has lots of options for chalk if anyone is looking for it.

yeah, i have tried the liquid chalk did no good for me. but it might for you other peeps.

Day 3 of 42 in a hotel in Toronto. Surprisingly I haven't had a chest pump like this in ages, it could be the ultra shitty all in one weight machine with multiple stiff points is hitting me i the right spot. Ha. Hoping I can hop on a bus and make it to a real gym on weekends.

were are you in T.

Travelodge at pearson.... Shitty is an understatement.

everyone go do this day one day this week.

put this together and been doing this for a couple weeks now. absolutely slays upper back and shoulders like nothing ive done. i look forward to this day (twice a week) so much


Seated Dumbell Arnold Press. compound/superset with
Wide Grip Pull Ups
Standing Barbell Military Press. compound/superset with
Smith Machine or Barbell Rows. (a bit wider than shoulder width grip)
Front Dumbell Raises. with
Wide Neutral Grip Pull Downs.
Lateral Dumbell or Cable Raises. with
Cable One Hand Face Pulls
Cable Rear Flies
Shrugs for bonus points


come at me.

would you guys say sushi is consider a cheat meal if your on diet?

How much do they run for?
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I'd say the opposite
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