Last bench set
solid benching. If you’re trying to arch harder maybe set your back then set your feet. it was tough to tell because of the sideways video but your wrists look like they are a little bit too far back.
also dead benches are the shit.
Those dead benches were ROUGH. What rep scheme do you usually use for those
Any tips on how to keep my elbows from flaring?
meh i’d say you’re fine on the flaring. personally I think i tuck way too much.
dead benches i just start at some bs easy weight and do like 12-15 singles then just drop reps and weight week by week.
in. Bench looked great, intentional lack of leg drive?
[quote]panzerfaust wrote:
in. Bench looked great, intentional lack of leg drive?[/quote]
No lol what could I do to get some more leg drive?
S/O to Biotest for the price decrease, I think they will definitely get more younger users and people who are on the cliff thinking about trying them.
[quote]chobbs wrote:
[quote]panzerfaust wrote:
in. Bench looked great, intentional lack of leg drive?[/quote]
No lol what could I do to get some more leg drive?[/quote]
With your foot placement (looks like you are resting on the tips of your toes) I think it would be pretty hard to get maximum leg stability or drive. You look pretty stable in your video so I could be dead wrong haha, but a 10-rep max with a weight that is well below your max so may not be the best indicator.
Maybe play around with foot position (ie having the ball of your foot on the ground and possibly wider stance if your butt can’t stay on the bench) and see if it helps?
@panzerfaust thanks man, will do
Cycle 2 Week 1 Day 2
DEADLIFT
210X5
240X5
270X8…Last cycle I got 295x8 but it was with a belt
DEFECIT DEADS…standing on a plate (estimated 2" defecit)
3x5 with 225
DEAD STOP DB ROW
2X10 with 80’s
DB ROW
2x10 with 80’s
WIDE GRIP PULLDOWN
2X12 with 90 lbs
NEUTRAL GRIP PULLDOWN
2x12 with 90 lbs
CLOSE GRIP PULLDOWN
2X12 with 90 lbs
CLOSE GRIP STRETCHERS
3X10
-SS-
T-BAR ROW
3X8
FARMERS WALK
3 trips down and back to end of building with 80’s
yes when it comes to back day I’m a volume whore
[quote]chobbs wrote:
Any tips on how to keep my elbows from flaring?[/quote]
I don’t know if this will help you, but I learned to tuck my elbows a lot more when I switched all my benching to paused benching. Paused benching with flared elbows feels ridiculously hard for me so I had to change my form to compensate.
Cycle 2 week 1 day 3
I usually do my OHP on Thursday but some friends and I are going out Friday night so had to move everything up a day.
OHP
90x5
105x5
120x12
PUSH PRESS
135x3
145x3
155x3x3
LATERAL RAISE
4x12 with 25
-SS-
OVERHEAD DB EXTRNSION
4x12 with 60
WIFE GRIP BB UPRIGHT ROW
4x12 forget weight
-SS-
ROOE PUSHDOWN
4x12 with 90
BODYWEIGHT SKULLCRUSHERS
4x10
-SS-
REAR DELT RAISE
2x12 with 15
2x8 with 20
SQUATS:
175x5
205x5
230x8
What is your guys’ point when you throw on your belt?
BACKDOWN SETS
2x8 with 185
BOX JUMPS
3x3
LEG CURLS
3x12
DB CURLS WITH 3 SEC NEGATIVE
2x10 with 20
2x10 with 25
NEUTRAL GRIP CURLS
4x12 with some weight
Played basketball for 30ish minutes
I put the belt on for the set before the 5/3/1+ set.
EDIT: And obviously the 5/3/1+ set lol.
My left knee is really bothering me. Feels like it just need same lube to make it better just really stiff
Cycle 2 Week 2 Day 2
BENCH:
180X3
205X3
230X3…felt kinda slow/unexplosive, looking back at my logs I feel like the weight felt the lightest/moved the quickest when I was doing DE bench, I know I know not so good for a raw lifter but I feel like it helped, if nothing else mentally. I would gladly take recommendations for where/when to put this in my routinue.
BENCH: with blue (reactive) slingshot
4x8 with 225
1x15 with 225…all sets felt very good
INCLINE DB:
4X10 with 60
PEC DECK:
4 sets
Cycle 2 week 2 day 3
DEADS
225x3
255x3
290x3…vid comin critique form if you want
CLOSE GRIP CHINS
took me 4 min 40 secs to get 50…last time it took 5:30
DB ROW
4x12 with 80
V GRIP PULLDOWN
4x12 with 90…1 sec squeeze and stretch
T BAR ROW
4x15 with 90…felt more like a rear delt exercise than anything
FARMERS WALK
3 down and back trips with 80
FACE PULL
4x12
-SS-
STATIC BACK EXTENSION HOLD
CURLZZZ
290x3…wanted to go balls out but I think it will be a smart choice next week when I go all out and use a belt
I always feel like I’ve maybe gained a few lbs at the end of the day cause I have no ab definition but I think I’m really just bloated…then I wake up and am skinny again lol
GOAL: 220 by Christmas break