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Post by Deleted on Oct 21, 2012 16:44:03 GMT -5
my routines require a partner (spotter) weight class 165 body fat 21% weight- 174
monday - str bench 1 + (chest) tuesday - back wednesday - shoulders thursday - cardio or rest (im pretty lazy) friday - str bench 2 + (arms) saturday - legs sunday - cardio or rest
str bench program - pretty decent (i made it) deadlift - i dont train it ( im assuming it goes up with squat ) squat program - testing it out ( its not perfect yet )
monday elbow warmup ( 2 sets of light tricep ) bench warmup progressive sets 6x45 6x95 6x135 6x225 str routine bench 1 5x355 4x365 3x370 5x315 4x335
Friday elbow warmup ( 2 sets of light tricep ) bench warmup progressive sets 6x45 6x95 6x135 6x225 str routine 2 bench 3x365 2x385 1x405 neg x425 3x325 2x345
Saturday warm up (2 sets of lunges) squat warmup progressive sets 6x45 6x95 6x135 6x225
str routine squat 4x305 - 3x325 3x315 - 2x335 2x325 - 1x345
yes, my squat is embarrassing, my new leg routine should blast the roof. i only train deadlift during my break from bench. 2 weeks only. gotta start doing 1 under 1 over grip since i cant use the wrist straps. I didnt post my support training since thats boring stuff. my leg days does have a quad and hamstring heavy lift + stretches for both.
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Post by Rosario-546 on Oct 23, 2012 5:21:00 GMT -5
Welcome aboard, nice benching!
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Post by Deleted on Oct 23, 2012 22:29:36 GMT -5
thanks bud. sad. i have to do shoulders tomorrow by myself.
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Post by Deleted on Oct 27, 2012 11:39:05 GMT -5
Next Week 3 Monday bench 5x360 4x370 3x375 5x320 4x330
Friday bench 3x370 2x390 1x410 Neg x 430 3x 340 2x360
Saturday squat 4x315 3x335 3x325 2x345 2x335 1x355 I can't do negs by myself
Side note Being lactose intolerant, I should stop eating chimichangas and yogurt. I drop the bomb at the squat rack and wow. I had to move to another area and do alternate lift. That squat rack area is done. No longer safe.
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Post by Deleted on Oct 29, 2012 9:05:21 GMT -5
I messed up. Struggled hard today Did 5x370 4x380 3x385 today
Instead of 5x360 4x370 3x375
Doesn't help that ate a lot of bacon over the weekend
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Post by Deleted on Nov 3, 2012 12:29:54 GMT -5
next week 4 schedule
Monday Bench 5x365 4x375 3x380 5x325 4x345
Friday bench 3x375 2x395 1x415 neg x 435 3x345 2x365
Saturday Squat (leg is almost at original PR) 4x325 3x345 2x365 1x385 neg x 405 4x285 3x305
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Post by buckeye2010 on Nov 5, 2012 20:34:17 GMT -5
Great bench especially for someone your size. Welcom aboard.
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Post by Deleted on Nov 5, 2012 20:49:29 GMT -5
Thanks. I'm pretty chubby for my hieght too. Haha
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Post by Deleted on Nov 7, 2012 20:17:54 GMT -5
I upped the shoulder strength lifts today. Up by 20 lbs but down 1 rep on each set. Incline BB press. 4x245 3x265 2x285 4x185(mess up, suppose to be 205) 3x225
30 lbs more and then I can rep the big 3 plates on shoulder press. Yay 8 to 10 week from now. Maybe
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Post by Deleted on Nov 9, 2012 15:35:41 GMT -5
Nect Week 5
Monday bench 5x370 4x375 3x380 5x330 4x350
Friday bench 3x360 2x380 1 or 2 x420 3x320 2x340
Saturday squat 4x335 3x355 2x375 1x395 Negx415 4x295 3x315
I failed to get the last inch on 415 bench today. I couldn't straighten my arms.
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Post by Deleted on Nov 17, 2012 11:44:40 GMT -5
next week 6. final str week
Monday bench 5x375 4x385 3x390 5x335 4x355
Friday bench 3x365 2x385 1x430 3x325 2x345
Saturday squat 4x345 3x365 2x385 1x405 4x305 3x325
i couldnt pause yesterday on 420 on bench. had to touch and go on 420x2 on bench
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Post by Deleted on Nov 25, 2012 14:56:44 GMT -5
yay 3 week of break week 1 Monday bench 8x335 7x345 6x350
Friday bench 8x340 7x350 6x355
Saturday squat 4x350 3x370 2x390 1x410 4x310 3x330
touch and go on 430. rawr. only gonna up 5lbs weekly on squat since it is break week on bench. in 2 more strength cycle im gonna aim to break the 181 class from 165 class.
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Post by buckeye2010 on Nov 26, 2012 21:45:48 GMT -5
Boy you have me green with envy with your bench.Great job!
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Post by dopar66 on Nov 27, 2012 9:31:02 GMT -5
What's up SuperTu. Just caught your log, I don't get on here as much as I once did. Insert smiley emoticon. Since it's obvious you're quite familiar with the bench press all I will say is WOW! But back to the deadlift: before you flip your grip, research the grip Brad Gillingham uses. I used to turn my left palm out, and tore my bicep tendon that way. The doc I had worked with the Olympic weightlifting team, so I kind of trust what he told me about the grip. He said it is next to impossible to tear your biceps tendon with the double hook grip.
It took 9 months from the injury until I made a successful deadlift on the weight I hurt myself on. A big part of that was accustoming my CNS to the hooking of the thumbs. That dagonnit hurts. The good side was now I wouldn't tear my biceps tendon deadlifting again. The bad side is the following March or April I tore the other one in the Lowe's parking lot. Oh well.
Again, nice benching.
God Bless.
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Post by Ryan on Nov 27, 2012 9:58:38 GMT -5
What's up SuperTu. Just caught your log, I don't get on here as much as I once did. Insert smiley emoticon. Since it's obvious you're quite familiar with the bench press all I will say is WOW! But back to the deadlift: before you flip your grip, research the grip Brad Gillingham uses. I used to turn my left palm out, and tore my bicep tendon that way. The doc I had worked with the Olympic weightlifting team, so I kind of trust what he told me about the grip. He said it is next to impossible to tear your biceps tendon with the double hook grip. It took 9 months from the injury until I made a successful deadlift on the weight I hurt myself on. A big part of that was accustoming my CNS to the hooking of the thumbs. That dagonnit hurts. The good side was now I wouldn't tear my biceps tendon deadlifting again. The bad side is the following March or April I tore the other one in the Lowe's parking lot. Oh well. Again, nice benching. God Bless. This is true, but hook grip is incredibly painful. Might be a good first course of action to switch your grip from "right-out" to "left-out" from one training session to the next, or even during warmups to work sets in same workout in order to minimize one-sided back torsion and potential for assistance muscles to try and overcompensate, then strain or tear themselves. Just saying, hook grip is safer than staggered grip, but it's not the only option for staying injury-free. -Ryan
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Post by Deleted on Nov 27, 2012 16:15:42 GMT -5
I prolly won't be training deadlift for a while. Focusing on legs at the moment. I'm trying to get it above bench. I have what they call chicken legs hehe. I got my quads solid now. Just working on upping the squat max and hamstring.
I do do both underhand grip on deadlift on reps between 3 to 6. I stop the one over and one under. I feel unbalance with it.
If you guys like these bench numbers, wait till next year's world competition. I'm aiming for Paul bossi's record but from the 165 class. I might go as a cartoon character. Would they stop me at the door if I had a paper sword...
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Post by zekester on Nov 27, 2012 17:25:32 GMT -5
I use the hook grip without pain, maybe its because I only deadlft around 500lbs or its a genetic thing?
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Post by Deleted on Nov 28, 2012 11:34:10 GMT -5
Maybe your just awesome. I think with the hook grip, people are over flexing their arms. Like trying to curl it
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Post by Rosario-546 on Nov 28, 2012 13:14:17 GMT -5
IMO Being able to use the hook grip is all about the size of your hands, my power bar 1-1/8" I can't painfully work with singles all day long, and my 1-1/4" bar I can't even crack the floor with 50%. I've been using straps myself for that last few months, even out some unevenness.
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Post by Ryan on Nov 28, 2012 15:51:46 GMT -5
Maybe your just awesome. I think with the hook grip, people are over flexing their arms. Like trying to curl it Flexing arms? I think you're misunderstanding what the hook grip is. Look it up on YouTube, actually search Brad Gillingham and watch him DL. The hook grip is where both palms face your body, with your fingers gripping the bar while wrapped around your thumbs. So, your thumbs are actually clamped between the bar and the palm of your hand by your fingers. The thumbs take on the role of a "hook", hence the term "hook grip". If it sounds painful, it is to most, but not all. This grip was actually adapted from OLY lifting by powerlifters. Those who use it swear by it; I'm just not one of those guys willing to endure the thumb pain. lol -Ryan
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Post by Deleted on Nov 28, 2012 16:19:00 GMT -5
I know what hook gripis. It's just that the hook grip forces your finger to grip tighter, which makes some people flex their arm more. Like their bicep or forearm.
Its similar to the bench press, where people grip the bar so tight that they flex their forearms. They exhaust themselves from holding the weight instead of from doing the lift.
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Post by dopar66 on Nov 29, 2012 8:00:49 GMT -5
The way Gillingham hook grips it's the weight of the bar that basically smashes the thumbs into the hook, so you really aren't flexing that much. I used that grip for 2+ years and I can pretty much vouch for that aside from this being anecdotal and not empirical evidence. Which could also be said of the some people that flex their forearms more.
If you're set on an alternating grip just be sure your arms are straight before beginning the lift, no bend in the arm where the palm faces out. I have two cool scars and $32,000 in (paid off) surgery bills to show for lapses in form.
God Bless.
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Post by Ryan on Nov 29, 2012 9:27:56 GMT -5
[/quote]Its similar to the bench press, where people grip the bar so tight that they flex their forearms. They exhaust themselves from holding the weight instead of from doing the lift.[/quote][/b]
Dopar is on the money re: hook grip mechanics. There's no forearm flexion above or beyond what you experience with staggered grip because the thumb bares more of the brunt of the grip than your fingers do in locking the thum against the bar. It's almost like using straps which if you've used them, you know the straps actually let you slightly release your grip tension without losing the bar. Only difference here is that your thumbs become the straps! lol
Also, Supertu: Not sure what you're talking about here where you say NOT to flex forearms when benching?? If you're only trying to get a chest workout then you're spot on; just press with using your chest, and try to elminate grip tension if you wish. However, that's a bodybuilding/muscle isolation principle and this is a PL forum, so...... lol
If you're talking strictly PL, the fact is every one of the big-3 lifts are designed to be total body movements. When you bench, you should be squeezing the bar as tight as you can (to activate triceps and forearms) and you should actually be trying to pull the bar apart as well, to further activate triceps.
If you don't believe me (or agree with me, which by the way is fine!), go to EliteFTS.com and have a look at some of the commentary and/or videos there about how to bench for powerlifting. Also, Dave Tate is not the only to espouse this mindset for benching; this is all common knowledge throughout PLing, and is methodology that's used by Raw and geared lifters alike. The point I'm making is that purposely working to eliminate the recruitment of assisting muscle groups in training makes plenty of sense to a BBer, but makes literally zero sense in PLing.
-Ryan
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Post by Deleted on Nov 29, 2012 14:21:24 GMT -5
I am gonna try to compete in the Vegas meet. It's just all the other smaller meet is on the east coast.
Well I'm trying to eliminate the ideas of using your whole body to bench. I see it through a physics angle. Weight is on arms. Chest shoulder and back are support. Nowhere is weight on legs.
I did pause on 415 for my 1 rep I attempted pause 420 but I failed. So I touch and go on 2x420 and 1x430. I usually only pause on weights that is in my 3 rep zone. I have no clue why I pause on 1x415, I just did it.
My touch and goes aren't bouncing. It's almost a pause but not as long since I leave it on chest. I just avoid bouncing or jerking because its unsafe and it looks like it hurts.
It also has to do with my form. I don't go wide grip. Elbow as close as possible to ribs. Wrist above elbows. This gives the longest rom. If my lats gets bigger my elbow gets push out. And then my grip moves out a little. It's almost a close grip but not. I only use wide grip when I need to stretch my chest to get bigger chest. It's a bodybuilding secret to wide grip neck press. Wide grip isolates to the chest development.
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Post by dbunch on Nov 29, 2012 14:24:47 GMT -5
@ Rryandelman, I'm with you. I'm to big a baby to use hook grip!
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