I also ignore all the zyzz crap, but I'll check out that song now based on your recommendation

Have you tried fish oil yet? Remember I had problems with inflammation in just about every joint, and had to cut a workout short last week? Started taking a lot of fish oil again (2 tbsp a day) and it went away completely by a few days.

Ya today was the first time (in awhile) I was benching with chains. Looks badass and bros be mirin.

This past weekend me and 4 other guys at the gym got about 400lbs worth or chains for $300. But as you saw they were rusty as shit. We split it into 4-100lb bags so what you saw was whatever I was benching plus 100lbs worth of chains.

Friday deadlift should be interesting, gonna haul all 400lbs of chains and make it rain.
:fuckyea:

LOL carrying all 400lbs of chains to the gym would already be a workout.

anyways honestly how do i improve on my bench press?
1RMs
Deadlift: 315
Squat: 275
Bench 135

Pin press
Smith machine lockouts
More triceps
Floor press
Use bands

All power racks were taken today, so had to stick with leg press.
ASOT had me pumped as fuck throughout my entire gym session.
Did 7 plates and 25 leg press for 6 reps. :fuckyea:

LOl...facepalming.

We are almost twins Kevin.

1 RMs
Deadlift: 320
Squat: 255
Bench: 135 for 5x5 though...One rep max is prob near..lol (Incline)

wow that pin press seems interesting
how high do you set the bars or pins?

For me I just did CGBP to develop tricep strength and it's been good for my flat bench

Going to try dips with my feet going forward, like this


Also going to adjust my foot placement on bench press.. I have been doing more of a 'powerlifting' placement, but this one seems like it makes more sense to me


(btw both of those videos are queued to the area I am talking about. To do that, just at #t=(no. of seconds) to your Youtube urls)

yea my fucking ratios are pretty facepalm-able.

Lol. I didn't mean it that way.

Are you doing bench press exercises every other day?
i,e// 5x5 routine.

I didn't start off with 45's, had to go from 25's (that was a struggle) and kept at it. When stalled, you switch variations to 5/4/3/1 sets, or drop weight/increase reps.

In addition to assistance exercises, like triceps, wide stance push ups, et cetera.

Stick to it, and growth comes eventually. I'm sure you know this - maybe haven't practiced it?

I didn't even feel like going to the gym today, I was sore and sleepy so you know what I did? I punished myself for even thinking like that and did deadlifts. I got mad and did my 1RM max for 3 reps out of nowhere.

Then I stepped on the scale and saw 201lbs, that's up 3lbs in only 5 days! My diet and mindset are unstoppable right now. If I can do it so can you guys. Kill those PB's, kill those goals!!

Try the Max OT program for your chest work out.

It took me about 8 weeks to get my bench press up to spec.

Basically I bench once a week. I'd do 3x5 barbell then like 4x10 dumbbell inclines in the hopes of muscle mass and maybe assisting the bench press but doesn't look like it's working. That's pretty much it for my bench for that week. I also do bench dips with a 70lbs on. I can rep about 10 before i start to give. Weird though, I can't do a single real dip.

I wouldn't mind dedicating a day to bench press if you guys can help me figure out a program. I'm going for pure strength here.

Routine goes like this right now:
Monday
Back squat 3x5 / Military 3x5 / DB shoulder 4x10 / Chins -however many I can do. at the moment it's 3 sets of 3

Wednesday
Bench 3x5 / DB incline bench 4x10 / Deadlift 1x5

Friday
Olympic lifting / Chins

Saturday
Front squat 3x5 / Row 3x5 / DB Row 4x10 / Weighted bench dips 3-4 sets of 10


3lbs a week is a lot. Might be adding a lot more fat than muscle! I did that now I'm extra tubby

how does it go?

EDIT:

Max OT (Maximum Overtrain) I would recommend doing this with a partner.

Basically when you're doing a major muscle group, let's say chest for example, you would be doing your maximum weight, 4 to 6 reps max, 3 sets only. If you're able to do them with ease, increase by 5lbs.

__________________________________________________ __________________

When it comes to chest work outs, I usually mix it up every week.

But these are the following exercises I do for chest, but it's in no particular order.

-flat barbell
-flat dumbbell
-incline dumbbell
-decline barbell
-incline dumbbell flies
-flat dumbbell flies
-upper, middle, lower cable flies
-dips

Has anyone tried Jim Wendler's 5/3/1 program? Going to be starting in a couple of days. Workouts seem pretty boring and quick

fat grips skull crushers money great chest try workout


halo did u still have carbs post workout when dieting or only eggs?

Benching once a week isn't going to cut it. I did that as well before too, mostly because I hated the bench press (And I stagnated, while my other compounds went up)

But it's an important exercise and I sucked it up and followed it with the 5x5. So I do it 2 - 3 times now (Only started recently i.e// 2 months ago?)

Now my bench is slowly, but steadily going up.
----------------

Regarding that Zyzz ultimate list - I am listening to it atm and, meh. It has a couple of great songs here and there for lifting, but too many mellow, eh songs that wouldn't pump me up.

--------------------

FYI - Costco

http://www3.telus.net/public/tw2110/Mar26/85.JPG

On my 3rd cycle on 5/3/1. Well, technically I switched to 3/5/1 which has heavy singles added in weeks 1 and 3, but it's more or less the same thing.

I like it a lot. Making small, but most importantly, constant progress.

Man I swear I hated all that Zyzz shit, but I'm ready to jump on the bandwagon :heckno:

New weight reached for 5x5 squats (2 plates) and got back to 2 plates for bench as well. Problem is the inflammation comes back when I bench, so I have to look into that.

I swear I felt the spirit of Zyzz assisting my deadlift too, as I pulled 310 for 2 reps easily. This was at the very end of my workout too (fasted as always)

I don't even like trance really since I was in hs, but that track did it for me

If you are skeptical or even annoyed, go watch some videos, download that mix (which is horribly mixed btw) and hit new prs :seriously:

kevin, gonna have to agree with what he said ^ how are you expecting to improve your chest if you're only going once a week lol get back on dat dered 5x5 for it and :thumbs: problem solved

:accepted:


Alright so I'm now thinking of having 2 days dedicated to chest and tris
Would it be advantageous to have a lot of variations in my exercise or stick to the 5x5 approach and only do barbell flat bench?
I was thinking




After doing Starting Strength and joining a barbell club my training has only been barbell compounds and chins.
sadly, as a result my upper body (bench, military press, and chins) are hella weak and squats and deads are hella strong (relative)
feel pretty embarrassed adding curls twice a week and switching my program to a split but i guess that's the only way to improve and look like sick cunt :okay:
i'm also reducing my squats to once a week. front squat just there to aid my olympic lifts

I have no clue how to build a good split in terms of variety and quantity of exercises. i also don't know what the most effective rep schemes are cuz i've been doing 3x5 and for my squats i do triples, doubles and singles whenever i feel like it
pointers would be greatly appreciated :badpokerface:

Generally no but sometimes I do but very slim after a workout
Maybe a banana or some fruit with dinner