or if it happens that you're using the bar with the erased grip, same thing :fuckthatshit:


oh right remembered another thing from today, guy was working out in gangster clothing :rofl:

and when i came to the squat rack i asked, hey can i use the curl rack to squat? :troll:

don't think he'll be doing curls there anymore lol

I've been working out for a couple months now and I've been able to get my squat and deadlift to 1.5x bodyweight on SS.
My bench and press, however, is extremely weak and does not seem to be improving. Bench is 2/3 my bodyweight :fuckthatshit: and press is even weaker.
I don't think I can meet any of those push-ups/dips/chin-ups reps either.
Clearly my upper body his hella lacking.
Should I switch up the program or continue with it and have that forever my weak point?

Keep working on those important lifts. Don't do any isolation until you can meet those goals.

How much weight are you adding for dips and chins? If you don't keep progressively adding weight, you won't get stronger. Even if your top set is 1 rep, keep going!

And most importantly: EAT.

SS didn't call for dips/chins so i've never done them before :pokerface:

I alternate between this 3 times a week

Well if you want better dips you gotta do dips! ;)

Same goes for chinups. And improving these two will certainly help your bench.

I don't do ANY bench press AT ALL, and a couple weeks ago decided to see how much I could do just for the fuck of it. Ended up doing 220 lbs which I personally was pretty happy with considering I never ever train it :)

hmm i guess i could use straps when going heavy.. how do they work? never used em

Will add into routine and update progress in a month.
If i can't bench body weight by then gonna jump off a bridge.

Currently training for hypertrophy. When I use barbell, 185 for 8-9 reps.
I train at a community centre (80lb dbs), so when I train with dumbbells, 80s for 10-12.
My 1RM is 235lb. Used to be able to do 245 a couple months back, when all my concentration was towards bench press (lots of floor press, dips, close-grip bench, etc). Every workout had some type of contribution towards upping my bench. My focus has turned towards legs, and unfortunately my bench press dropped.

@Kevin

You've gained a lot of strength in the time that I've known you. The fucked up thing is you're still progressing .. if you're gaining strength in all your other lifts, why stop?

I got a weak chest too. I flip flopped between bench press and dumbbells and honestly the only thing that made me stronger was more bench. Just do bench and floorpress once a week and you'll be fine. If you're having a SS week where you only bench 1x that week, throw in floor press after squats on a non chest day, and then bench on your regular day.

People deadlift with a hook grip? :suspicious: What's the benefit of them (besides training your cleans)? It must be hard as hell without the support of your thumbs.

Thanks big D! or should i say slim D :troll:
I'm actually thinking of adding in a day to up my bench on weeks that i only bench once.
I'd do a bunch of pushups, and variations of rows and a couple tricep exercises (close grip/dips)

what do you think?

What worked for me is floor press, and close grip bench. Those two exercises together are beastly.


Don't necessarily add a day, just try adding in those two exercises + 1 more tricep exercise of your choice onto some of your days a week.

Don't do pushups. Anyone can do 60 pushups but not many people bench 250+ .. what I'm saying is .. if you want bigger bench numbers, bench more. Find your weak point and attack that. Lift heavy shit and eat good and you'll be fine.

grabbing beta alanine tomrorow fuckin excited skinyyy wooot

on a side note, walnuts are money...!

can i do floor press with dumb bells instead so i don't have to lay down in the curl rack and have everyone stare at me :heckno:

edit: on second though, probably not

why would you do that. You can lift heavier with a barbell and it stresses your shoulders less and if you bail you just gotta set the barbell down and slide out lol. I used to do it on the smith back before I started going to a real gym. Smith works but obviously in a rack is ideal

well yeah when I'm not doing stronglifts I do cleans an all that good stuff, but hook grip helps deadlift either way

btw what happened to workout weekly challenge :alone:?
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and i thought i was finally catching up :okay:

i was at 165 1rm working set 135 always struggled gaining on bench
4 weeks later i got 165 x 4 and 155 x 7 bar touching chest, 1rm highest ive tried is 180 :alonehappy:

arm day today.

DAT.PUMP. :sweetjesus::sweetjesus::sweetjesus:

definitely like doing more reps in the 10-15 rep range for arms now.

my diet is very far from ideal, and im working more on a dirty/eatwhatever is in my site bulk so if you are looking to trim fat, what i do wont be for you
this is what im doing this week, the only thing that really changes is the entre'

breakfast (i hate mornings so this is the least effort in the day for a meal)
2 cups of vector 2 cups of homo milk
piece of fruit (apple usually)
and a peanut butter sammich in the car on the way to work

1000 or so after my morning constitutional
protein shake, granola bar

1200
2 cups of rice or pasta 1.5 chix breast
1 cup whole fat yogurt or cottage cheese
fruit

1700
2 cups of rice or pasta 1.5 chicken breast
litre of homo milk
fruit

2130 (after gym)
protein shake w/ homo milk
lots of garbage carbs 9ill eat a bag of popcorn, or chips or whatever, cuz im skinny and i can get away with it :fullofwin:


i spent 3 weeks in china, eating all of the food i could get my hands on, and i still lost like 8 lbs

S'all good man, you'll catch up one day. ;)
My goal this year is to get up to 4 plate squat and deadlift. You won't hear much of my bench going up this year.

POWER CLEANS FO LIFE.

goodluck dude

4 me is

2 plate 25 squat atg
3 plate 25 deadlift
2 plate bench

working sets

after this exam week gonna post my goals and progress in the bb club.

Similar goals, other than the 2 plate bench, just wanna hit one :okay:

3/2/1 would be awesome
Judging by skinnys "standards", I can do 1.5 squat and deads, chinups, just not press n dips. Shows that I need to do more upperbody here and there.
Even the regulars tell me I do legs too much
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jw, when people say 1/2/3 or 2/3/4 do they refer to hundred pounds or plates?

usually plates