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Post by Deleted on Dec 1, 2012 12:49:27 GMT -5
week 2 Monday bench 8x340 7x350 6x355
Friday bench 8x345 7x355 6x360
Saturday squat 4x355 3x375 2x395 1x415 4x315 3x335
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Post by mikefrost on Dec 3, 2012 1:47:12 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. Very good advice! Same thing happened to me only no tear just muscle imbalance the chiropractor convinced me of double overhand. I use straps cuz I'm to much of a pussy for hook grip lol. I pull double overhand until I cant hold it then strap up. Mixed grip has always been easy for me. Supertu your bench strength is awesome! And I think your right to not always train the deadlift. I have found lots and lots of squatting to actually increase the deadlift and the speed off the floor. I just try to squat with as close a stance as I can to my deadlift and my dead keeps going up or at worst stays the same as my squat goes up, but it never goes down so long as I'm squatting. Good luck on breaking Paul's record, he is also an incredible bencher like you.
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Post by mikefrost on Dec 3, 2012 1:50:22 GMT -5
Supertu do you frequently change your bench grips or always use the same? Also do you find incline bench has any carry over? Do you touch n go or pause all your bench's?
Sorry for all the questions. I'm trying to improve my bench and you seem like an authority on the bench press.
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Post by Deleted on Dec 3, 2012 10:24:59 GMT -5
it depends on what im working on. i only go wide grip when i want to increase the chest size. neck press and wrist above elbow. 30 degree incline bench, since wide grip pushes the shoulder blades downward on bench. incline bench relieves this a little.
i try to use the same grip on flat bench, most of the time. its almost a close grip but not. i usually have my elbow as close as possible to lats. wrist above elbow at all times. i dont arch my back that much. i dont have a tight grip i dont tighten my forearms. and i dont use "leg drive". biggest problem is that if my lats gets bigger my elbow gets push out farther. so my grip gets wider. so i just avoid getting bigger lats.
i do pauses once in a while. like on the last reps of my 3's. i try to avoid doing it on my singles or near my maxes. but when the weights get heavier, i tend to pause since i dont want to bounce. most of my lifts are touch n go but i dont press it fast since that encourages bouncing.
oh yeah any incline above 30 degree, hits more of front shoulders. military press hits almost to only shoulders. i only do 45 degree incline press since my front shoulders are big enough from my flat bench. it doesnt need to get any bigger.
im not really a authority figure on the bench press, i drop out of college on PT and Nutrition. got bored with it. so most of my advices just comes from my experiences and opinions only. i do prefer a healthy body fat level. i sit at 21% most of the time.
i do find that having someone to compete against will help alot in strength gains. besides paul, there was the guy at ymca whos at +390. my friend at work who was at +320. the guy i met at my friends gym, he was near 500 before he busted his shoulders. though i havent met paul yet.
I found a competition in my state, USAPL. gonna compete in there to prep up for raw's world competition next year. lets just hope it falls in between my break week instead of during my strength phase. if it does fall during my strength phase, i think im only gonna do 85 to 90% of my max. flat bench on Mondays and Fridays, the competition is on saturday.
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Post by Deleted on Dec 3, 2012 10:31:33 GMT -5
"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."
this makes me not want to train in deadlift lol. thanks dopar i will keep my arms straight when i do start back up on deadlift.
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Post by mikefrost on Dec 3, 2012 13:28:41 GMT -5
Thanks Tu for the detailed description. Your bench style sounds like Konstantinovs(semi close grip/back near flat) Makes sense about chasing records for motivation. 390+ would be awesome.
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Post by dopar66 on Dec 5, 2012 17:45:19 GMT -5
"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." this makes me not want to train in deadlift lol. thanks dopar i will keep my arms straight when i do start back up on deadlift. Nah, go ahead and deadlift. Just don't let the form slip. The same can be said for your (ridiculously impressive) bench. And to go off on a weird tangent, the smiley emoticons have started facial expressions since I last posted regularly a couple of years ago. Strange... Anyway, my plan became continue to deadlift, do sets and reps like they're heavy (stop and set up after each rep, low rep sets after warmups) but only use about 60% of my 1rm. So far so good. It's too good of a full body workout NOT to do them. (Insert creepy animated emoticon here). God Bless.
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Post by Deleted on Dec 6, 2012 0:13:52 GMT -5
Still gotta wait for my little brother's ankle to heal from basketball. I can't push deadlift heavy yet but we did start this week. "stop and set up after each rep" lol, dopar I actually just started doing something similar to this. We alternate each rep. I have a full tank of air each rep doing it this way. I don't plan on dominating deadlift though. I plan on training deadlift with the same weight as squat to keep balance. Besides the body balance, it sounds cool. <400 club>. On all 3 lifts. Sounds even cooler once I reach 500. Embarrassing to say but I actually wrote "club 300" on a shirt when I acheive it. Walk everywhere with it like I was cool. I was 19 I moved from the YMCA to oz fitness to find stronger people so far even with bouncing people are barely breaking 300, some at +350 maybe. I have met 4 people from my old gym though. It's only been 3 weeks since I transfer. 3 people so far that might be competition. 1 big kinda heavy guy. He bench 8x135 8x225 6x325 Yes I watch other guys lift when I go to the gym. The other 2 guys are like mega muscleman, the weights they were lifting for their accessory lifts were similar to mine. Both are at least 200 lbs. one of them is like an oversized bodybuilder.
I did see a odd couple at oz fitness. Skinny guy and a female bodybuilder. Not trying to be sexist but its weird to me that her arms were bigger then mine. They were near me at almost every station. I tried not to stare.
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Post by Deleted on Dec 7, 2012 11:05:03 GMT -5
Worst night. I feel asleep at 9pm. Woke up at 1am since I'm not good with the cold weather. Then I had a major sleep paralysis. Ghost tugging my legs lol. Half awake and asleep all the way to 3am because of mini paralysis attacks. Ate cereal and lifted at 530am. Terrible lifts I barely made it thru my 8 7 6 and it's suppose to be light.
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Post by Deleted on Dec 8, 2012 13:08:17 GMT -5
So we gonna start strength phase next week. my brother's finals week is pretty lax. Adding a deadlift strength phase. yay. only 4 week though
week 1,
Monday bench (12/10/12) 5x375 4x385 3x390 5x335 4x355
Tuesday deadlift 4x365 3x385 2x405 1x425
Friday bench 3x390 2x410 1x430 3x350 2x370
Saturday squat 4x365 3x385 2x405 1x425 .5x445
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Post by 72 on Dec 9, 2012 23:37:33 GMT -5
Very impressive benching.
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Post by Deleted on Dec 10, 2012 14:03:39 GMT -5
Change my mind. Not gonna rush deadlift. Gonna start tomorrow with
4x325 3x345 2x365 1x385
. This mornings 5 4 3 bench set was pretty smooth. Should I post my accessory lifts for the week besides the main lifts. On another thread?
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Post by Deleted on Dec 10, 2012 17:43:46 GMT -5
i was at work and out of nowhere boom. i decided to change the lifting days too. since im adding deadlift now. im gonna move shoulders far away from deadlift days.
new schedule monday - Flat bench + chest acc tuesday - deadlift + back acc thursday - flat bench + arms acc friday - squat + legs acc saturday - shoulders acc
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Post by Deleted on Dec 13, 2012 10:45:22 GMT -5
we just got another lifting partner. /whoo
Gilbert is my brother's friend. age 19 or 20 about 150 lbs, hes pretty cut about 16 to 19% bodyfat. he's been doing wide grip his lifting career. max out at 270 on wide grip, tng.
he started last monday. i changed his grip to normal grip. he max out at 305. but he lacks the lat strength. we strengthen his lats on tuesday.
today he got 310 tng. on the 330 neg he could almost press it but he lack the lats to lower the weight properly. he has long arms so hes gonna need to have bigger and stronger lats then i.
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Post by Deleted on Dec 14, 2012 21:21:27 GMT -5
next week 2
Monday bench 5x380 4x390 3x395 5x340 4x360
Tuesday deadlift 4x335 3x355 2x375 1x395
Friday bench 3x395 2x415 1x435 3x355 2x375
Saturday squat 4x375 3x395 2x415 1x435 .5x455
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Post by Rosario-546 on Dec 15, 2012 7:57:46 GMT -5
Ha a 19 year old has a lifting career. Nice benching, you train ever lift with a pause or mix it up?
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Post by Deleted on Dec 15, 2012 9:25:17 GMT -5
I pause once in a while to check my bench form. I usually only pause on the last rep of my 3's. Ever since my bench went over 400, my body just tends to pause on some of the singles near my max. I try not to since it takes more energy to pause with heavy weights but it does prevent me from bouncing.
It happened with 415 and 420 but I failed on the 420. Went back and did 2x420 tng.
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Post by Deleted on Dec 21, 2012 12:31:57 GMT -5
Next week 3 Monday bench 5x385 4x395 3x400 5x325 4x345
Wednesday DL 4x345 3x365 2x385 1x405 .5x425
Friday bench 3x400 2x420 1x440 Negx460 3x360 2x380
Saturday squat 4x385 3x405 2x425 1x445 .5x465
Big news. Next week on Saturday I'll finally be able to push more on squat then bench. Haha
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Post by Deleted on Dec 29, 2012 11:34:33 GMT -5
Next week 4 Monday bench 5x390 4x400 3x405 5x330 4x350
Tuesday DL 4x355 3x375 2x395 1x415 .5x435
Thursday bench 3x405 2x425 1x445 Negx465 3x365 2x385
Friday squat 4x395 3x415 2x435 1x455 .5x475
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Post by Deleted on Jan 1, 2013 13:38:09 GMT -5
Got stupid and did a 30 pound jump instead of 10 pounds this week on deadlift. 435 on deadlift. Rawr Only doing a 5lb increment now instead of 10lb for DL and squat.
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Post by buckeye2010 on Jan 2, 2013 22:58:45 GMT -5
That is a pretty good bench no matter what your age is. The rest will catch up with the intensity you are using. Good Luck.
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Post by Deleted on Jan 3, 2013 10:56:36 GMT -5
I'll be able to post my negx465 tonight.
Full concentrated eccentric lift With assisted concentric part. And no I won't be able to fully press this until next strength phase. But you can see my form and such
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Post by Deleted on Jan 3, 2013 11:17:24 GMT -5
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Post by Deleted on Jan 5, 2013 3:02:36 GMT -5
Next week 5
Monday bench 5x395 4x405 3x410 5x335 4x355
Tuesday DL 4x380 3x400 2x420 1x440 neg x460
Thursday bench 3x390 2x410 (mini max) x 450
Friday squat 4x400 3x420 2x440 1x460 .5x480
awesome note - next strength phase is going to be awesome, i get to do a negative of 500 on bench. yay
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Post by Rosario-546 on Jan 5, 2013 13:59:06 GMT -5
Nice work with the neg. It's something I've never added to my training, i looked into buying some weight realsers, but never did. Any suggestions where to start them off at weight wise?
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