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Old 02-29-2012, 07:44 AM #64
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I would suggest doing 5x3 (5 sets of 3 reps) till you get progress moving again. It will be a larger change then just doing 3x5.

Also, eat more
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Old 02-29-2012, 08:09 AM #65
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Quote:
Originally Posted by Nikilwig View Post
Are you tracking what you eat? How much surplus?

What's your main sticking point on the bench?

Retract your scapula, and keep it retracted the entire movement. Don't flare your elbows out. Create a slightly exaggerated lower back curve so you can fit someones hand/arm under there. Your legs should be solidly planted in the ground and your upper back/traps digging into the bench, you should get a little bit of trap pump from benching. Drive with your legs, and make sure your leg drive is reinforcing your back positioning and pushing your upperback into the bench and maintaining your lower back curvature while keep your butt on the bench. Grip the bar real tight and almost pull it out of the rack not really pushing up and out. Don't roll your shoulders forward at the top of the movement when you extend (if you lockout 100%), keep the shoulders retracted.
Quote:
Originally Posted by Mr.Familiar View Post
try it, *****.

The body adapts to various stresses that we put on it. Not only will it let him get used to what that much weight feels like, but his muscles will think that is what they will have to lift in the future...hence they adapt. It's called overload.
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Old 02-29-2012, 08:27 AM #66
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Everyone throwing up 200, 300 push-ups. How long is that **** taking you?

Even during my most fit moment ever...I only got to 115 within a 2-minute period.
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Old 02-29-2012, 10:32 AM #67
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nah, just load up 10-15lbs more than you can bench and have your spotter pull it off your chest once or twice. that's how Mr.Familiar blasts through plateau's
im pretty sure rob does that too
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Old 02-29-2012, 10:48 AM #68
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Pretty sure Dante advocates that, but most of all you need form to be perfect. Techniques like the above should be used once you master the press, and not before.
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Old 02-29-2012, 11:03 AM #69
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Dante is against doing forced reps, claims it's too much while on DC
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Old 02-29-2012, 11:23 AM #70
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pretty sure what dante thinks is good or not is irrelevant.

do what works for you.

SRS all you guys get so caught up in following the preachings of all these other people in the weightlifting/pl/bb world and never focus on your own style.
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Old 02-29-2012, 02:27 PM #71
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Old 02-29-2012, 02:39 PM #72
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nikiwig trolling hard
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Old 02-29-2012, 02:39 PM #73
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compared to what little knowledge you possess, i am an expert
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Old 02-29-2012, 02:44 PM #74
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Related: It's a whole lot easier to do more pushups when you're bench max is 1.5xbw rather than 1xbw. On my second to last PRT I hadn't trained rep for 6 months at and still ground out 80 pushups.
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Old 02-29-2012, 03:21 PM #75
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iizmatts PHitness expert
actually lol'd. Youve been one cheeky kunt lately

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Old 02-29-2012, 04:42 PM #76
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chest

flat bb: 160 x5, x5, x5, x5, x10 then did 165x5. progression staying linear so far. can't wait til i hit my previous plateau and see how it goes
incline db: 50s x10, 60s x10, 65s x6 then increased incline and 55s x8, 45s x12
HS plate-load press: 3x10+7
cable flyes and abs

saw some guy doing db pullover's and looked like a good chest stretch but didn't have time to try them, anyone do these?

Last edited by theDJ : 02-29-2012 at 04:44 PM.
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Old 02-29-2012, 09:45 PM #77
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Floor press
225x3 +50lb chains at top

EZ bar tricep extensions 5x10
DB bench 3x10
DB rows 5x10

Notes: Felt good to get a triple, even though I should have had it before. Cannot wait to be done with this high volume ****.
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Old 02-29-2012, 10:27 PM #78
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^ you consider that "high volume"?

Started phat
Bent over: 6x3 speed reps with 65-70% (115 lol)
Rack chins:3x12
Seated cable row: 3x12
Dumbbell shrugs: 2x14
Close grip pulldowns: 2x15
Seated dumbbell presses3x12
Upright row: 2x12
Side lateral raise: 3x15
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Old 03-01-2012, 01:53 AM #79
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85x1 on db bench today. Sloppy as ****, admittedly. Had a second rep in the right side, hating this unbalance.
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Old 03-01-2012, 02:18 AM #80
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85x1 on db bench today. Sloppy as ****, admittedly. Had a second rep in the right side, hating this unbalance.
Step up your db bench game!

Don't let little ol me do more then you Dake.
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Old 03-01-2012, 02:18 AM #81
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74" wingspan, got that long ROM
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Old 03-01-2012, 02:19 AM #82
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74" wingspan, got that long ROM
I'll just play with the 100s with my short little arms.
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Old 03-01-2012, 02:22 AM #83
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it's that t-rex cheater bull****
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Old 03-01-2012, 02:28 AM #84
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it's that t-rex cheater bull****
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