Has anyone mentioned the tucking of your elbows more on the way down? It’s almost like you are pulling the bar to your sternum I believe. And then the elbows flare out some on your way back up.
And it’s hard to tell from that angle, but I think you are flexible enough to get more of an arch…pull yourself back then shove yourself forward, nailing your shoulders together and down onto the bench.
But this is all coming from a non-PL’ing wannabe. I’ll let the ‘pros,’ chime in if I am mistaken.
[quote]gregron wrote:
Jake- I like the deadstop rows. My gym has 120lb DBs but my grip/hands were shot by then so I stayed at the 110’s. I like to keep my form tight on rows. I like that outlined progression. I like to do a pause squeeze at the top but was smoked yesterday so I didn’t.
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I suppose your sticking with that for grip transfer over to the deadlift? No way I could do 110 without staps yet I know if I trained my back at the gym here that has up to 165lbers I’d be able to work up to them relatively quickly doing kroc rows strapped…
Harry- I’m trying to work my grip for the DL’s… No straps till after the meet for me homie!
Bug- it would appear that we are close… I’m sure you’ll get 285 for 7+ and ten it’s on again! Thanks dood, I think my tri’s look better on dips than anything else and I attribute their growth to dips… I just love doing dips. Yeah I have a baby face. If I shave I look like I’m 16 and I get carded every time lolz
Ink- come on man… Cut me some slack! I did 531 before and read through the entire book ten but this time I broke it out when I decided to run it again but didn’t get deep into it this time… Sooooooooorry. I’ll get into it nice and deep like (pun) now. Yeah that makes alot more sense cause 225x1 and 250x1 were lame lol. I like to think of myself as a slight less gay, normal sozed front toothed and 100% less aids infested Freddy lololol
MiM- thanks for the tips. I haven’t received and critiques on my benchpress yet but I’m open to it. I’ve thought about doing a bigger arch but it felt awkward. This set up is pretty comfortable to me an I feel stable. I’ll try the elbow tuck thing out and see how that helps
Jake- you’ve got that right. Working on my biggest weak link, the grip. Your gym has 165lb DB’s??? I’ve never seen em that big before. That’s sick! Itd be so bad ass to rep out those behemoths!
The elbow tucking thing will feel awkward but it’s supposed to help with shoulder issues. It also takes the stress off the pecs and puts more emphasis on the triceps/delts, lessoning the chance of a torn pec.
I believe elbows really really tucked are more suited for geared lifters though.
[quote]gregron wrote:
Jake- you’ve got that right. Working on my biggest weak link, the grip. Your gym has 165lb DB’s??? I’ve never seen em that big before. That’s sick! Itd be so bad ass to rep out those behemoths! [/quote]
My garage gym I can barely manage to make up a 70lb dumbell, my university gym are up to 110 but yes that gym does have a pair of 165lbs, they are so huge its hilarious. Unfortunately the progressions are along the lines of- 100, 114, 125, 140, 165… if that (not sure after 114s besides knowing theres only a few heavier dbs)… so it’s not a great suprise I’ve never actually seen anyone use the 165s… lol
[quote]gregron wrote:
I like to think of myself as a slight less gay, normal sozed front toothed and 100% less aids infested Freddy lololol
[/quote]
LOLOLOL Well, at least you and I have the same perception of how we view ‘Greg’. Haha.
What MiMz said re: your bench…you should be touching (the bar) below your nips, and focus on keeping your elbows beneath your wrists, when you tuck them in. You’ll feel your lats being used as a shelf (Wendler mentions this in the book, at least during OHPs). If your setup feels comfortable, you’re doing it wrong. Seriously. Tighten everything the hell up, and use as much leg drive as you can while keeping dat ass down on the bench, and it’ll add some LBS to the bar. You’re PLing like a boss, man, keep it up!
The DLs looked great man…does rolling the bar out and then in during the pull kinda make shoot through your heels? I have an issues with being on the balls of my feet when I DL wondering if that will help, and resetting during each rep is the way to go, while I do touch n go sometimes, resetting always seemed to work better.
Edit…
just saw the benchin greger, awesome work. I think 8 was a definite. Three wheels would be a non-issue as well. I dont know if its from the angle but do you bench with your elbows flared? Im trying to transform my bench to more of a PL bench for the upcoming meet, but I cannot get leg drive, the BB style almost guillotine press is what I was used to but destroyed my shoulders to the point where I stopped flat benching all together. The PL style seems so awkward for me so my bench attempts will be very modest.
MiM- thaks for the tips. No gear for me but I’ll check it out
Jake- that sucks about their being such a big jump between weights but you’ll get up there. It’ll be sick when you’re doing the 165’s! That’ll be big ballin.
Ink- <3 buddy. I’ll keep your advice in mind for the next time. I am touching just below the nips on those reps, kinda hard to tell huh?
Matty- what’s up big guy? Yeah I like pulling the reps from the dead stop like that. I don’t like to bounce/touch n go them cause I lose my tightness. Thanks for the benching kind words. I’ve tropes 3 plates before but never with the pause. It’s a bad angle that the video is at but I’m not flaring my elbows. They’re probably at a 45 degree angle at the bottom? Close to that anyway. Modesty is the way to go. Start low and work your way up… Thats what I’ve been doing.
Ok so tonight’s workout was a success dispite me being balls tired all day. My back was feeling fried on my warm up sets of squats today which sucked. Yesterday definitely took a toll on me. Wore the singlet under my clothes. Felt good
531 Squats (the right way this time lol)
275 x 5
315 x 3 (supposed to do 310 but didn’t wanna hassle with all the baby weights)
345 x 1+ = 9 (vids is up I was very happy with this. Honestly I wanted to stop after 3 but kept saying “I can get one more!” which turned into 6 more lol)
I was stuck in the shitty squat “rack” not even a rack. It’s the one that I hit the sides on a few times so I was walking the weight completely out of the rack before squatting it. Probably walking it out 6 feet? Really glad to get 9 reps.
Hypers 5 x 10
Leg press 5 x 10 (last two sets 5pps)
DB Curls 5 x 10 (two middle sets were the 50’s)
EDIT: vid is up
And done. Lots to do to get ready for our trip tomorrow. Y’all be good (<—WF shout out)
Shit man, hitting 9 on a 1+ set is killer. You should DEF increase your tmax by more than the prescribed 10#s, tough guy. But stick with what’s comfortable, don’t increase it if you don’t want to. I don’t want to bully you into it or anything…I don’t…nope
Squat form looked real good. One thing I would suggest, that I noticed after the first few reps, was a sliiiight pitch forward right as you come out of the hole. Watch your elbows tip up a tiny bit, and then you recover quickly. When you first pop out of the bottom, try pulling your elbows and the bar straight down as you start your ascent, and you’ll feel it being a little tighter.
Looking good though man, glad squatting in the sexy outfit feelsgoodman.jpeg
Jake- Thanks man. I was trying to stay tight on those squats.
MiM- maaaaaaaaaaaybe hahaha. I was really trying not to look in the mirror. I dont rely on it to know when to stop or anything but I tried looking down (not in the mirror) and i was folding forward so I just went with the mirror. 345 was 95% of my 90% 1RM which is what you use for 531. I’m bumping the big 3 up quite a bit for this next month to prep for the meet. More info about that to follow
steve- ughhh… That twice a day was horrible. I was so sore the next morning. never again haha. Yeah I can do a backflip. Decided to try it one day cause I thought it would be too hard and landed it on my second try. NBD
Ink- Yeah I was starting to pitch forward cause I was tired lol. What a wussy. Yeah I’m going to change my max so that I’m hitting heavier weights to prep for the meet. more to follow on that buddy.
Bug- <3 Thanks big man.
phlegms- Thanks dude.
Blaze- Im trying to keep pushing thanks. Thanks man
Kalle- hahaha you couldnt really get that great of a view of the shorts but they’re awesome. Wait till after the meet and I put up the vid. Its going to be amaaaaaazing.
Ok so I had a great Labor Day weekend but Ughhhhhh I am feeling it! Flew out to Virginia Beach balls early on friday to visit some friends. We basically went to the beach and then drank/ate/went out late every night. It was basically me being drunk friday, saturday, sunday and monday… I dont even want to look at alcohol right now. Landed last night and midnight and then had class today. it was an awesome trip but I know my bod/physique is feeling it from the mini binger.
Gonna hit the gym this afternoon for a workout but I dont know how its going to go. working on psyching myself up for it now while i’m doing homework.
Ok so I have 3 more training weeks until my meet. Im going to do one more cycle of 531 and then rest up/deload the week before the meet. I’m going to up my Max’s for this week on the big 3. The updated numbers are as follows:
Deadlift: was 400. now 440
Squat: was 365. now 400
Bench: was 295. Now 325
Ok so those are the new numbers that I’m going to be using to get my percentages. Hopefully these numbers will be closer to my actual strength level and I wont be putting up 7+ reps on my 1+ week lol.
Just got all caught up on the training logs around here and I think i’ve posted in the top 15 threads in the log section… what a loser! lolz
What total are you shooting for at the meet? I can see you very easily putting up 1,300 if you harness the power of the tache’ and singlet combo correctly!
I did 531 before and read through the entire book ten but this time I broke it out when I decided to run it again but didn’t get deep into it this time… Sooooooooorry. I’ll get into it nice and deep like (pun) now. Yeah that makes alot more sense cause 225x1 and 250x1 were lame lol. I like to think of myself as a slight less gay, normal sozed front toothed and 100% less aids infested Freddy lololol