when the weight shifts forward on my toes when I squat, inevitably my knees take more of the weight. as you load more weight on the bar, this can lead to more problems and injuries.
lunging forward like that is bad. you always want to have control over the weight even when performing a rep explosively. not doing so could lead to your joints/ligaments/tendons taking more of the load, thus causing injuries.
injuries slow or halt progress. injuries are bad.
and taking a vid of attempts at 140 would’ve been fine even if you didn’t hit your goal. the point was to see if there are any flaws in your technique. in this case I think a side view would be most helpful. we can maybe see your arch, where you bring the bar down to, whether or not you keep your elbows and wrists lined up, whether or not you keep your shoulders back and upper back tight, etc.
Weighted 151 lbs. Probably fat D; My diet is eggs and tuna sandwhich plus 450 ml milk in the morning, chicken breast sandwich with 2 chicken breasts for lunch and 1 banana, some nuts, more milk and watever my parents cook for dinner and protein shake.
Squat: 135, 155, 185, 205, 235x5, 235x5, 235x4
oh well
Military Press: 55, 55, 95x3x5
Did and done
Pullups: 20
Seperatly, without weights
Curls: 60x8x6, 60x6, 60x8
Upping the weight, i maybe be changing around the reps next workout.
Bench Press: 55, 75, 95, 115, 140x3x5
My tricep gave out on the very last set. -.- doesnt matter, gonna increase to 145. Video here: [video]2185[/video]
Squat: 135, 185, 205, 235x4, 235x3
Maybe i need to deload.
Deadlift: 135, 185, 235x1, 230x5
Tried to increase by 10 pounds to 235, but I couldn’t so did 230 instead.
That bench looked pretty solid. What exactly are your goals? Tryin to build muscle and strength Im assuming. I just noticed you bench with big elbow flare, which will put a lot more focus on your chest. Just curious if thats your intention, or if that’s just naturally how you started benching.
I bench with a big elbow flare cuz its a habit. Ive been told and read that benching with elbow tucked allows me to bench more. My long term goal is to build muscle, a lot of muscle but right now Im trying to build as much as strength as possible with some size. Thanks
it’s possible to bench with a strength-oriented technique and put on size. my chest has gotten bigger with elbows tucked and fixed and lowering the bar to my solar plexus. I do a lot more volume than you though and I do isolation work.
if you are benching like that, you are taking your front delts out of the movement, and in my experience I feel them kick in the most when the tris are attempting to lock out.
I think I do see arch in your back as well as leg drive, which is good.
Ya, if your focus is strength, it might be better to try to bring your elbows in a bit. I think its mostly a matter of preference/goals though. I’ve always been of the opinion that if Im benching for chest development, Ill go for a relatively wide flare. I figure I can always target triceps and delts with other exercises. Maybe somewhere between “tucked” and “flared” is the best of both worlds, as far as maximum force output and maximum chest development. Food for thought.
Thanks for the comments and help, i will TRY to bench with my elbows tucked in, though its gonna be hard to break outa my habit.
Detazathoth: i am trying actually, i gained some fat couple of weeks ago from eating so much mcdonald so im tryint to cut just a lil bit while clean bulk. I know im pretty scrawny but, cant get muscular unless I have some decent strength first right?
Shit workout, did part of it at the shit school weight room
Shoulder press: 55, 55, 100x5, 100x4, 100x1
Meh
Squat: 135, 185, 205, 235x1, 225x5
I could have done 5 reps on 235 but it felt pointless cuz the weight felt heavier than ever. Going to reset next workout.
Pullups: approx. 50
Did 12 here, 12 there, 5 here, 5 there and etc today.
Didn’t go to the gym for a week and half due to emergencies and after-school thingz. Been really busy. Squatted 225 on thurseday and dats it. today went to the gym and it wasn’t all dat bad, but not good either.
Squat: 135, 185, 205, 230x2x5, 230x3
Military Press: 55, 65, 100x5, 100x0
Grind the 100lbs out but couldn’t do no more the next set :S
Deadlift: 135, 185, 235
Success. Did 4 reps consecutively, then failed on the last rep cuz my hand was slipping. wiped my hand which took like 5 seconds, then pulled the 5th one out.
Pullups: 10
Was really tired, also, for the past two days, i was doing a lot of random pullups and climbing bars.
Hoping to recover and hit shoulder press 100 successfully.
My jacket got shat on by a flying rat before I went to the gym. But had a pretty good workout.
Squat: 135, 155, 185, 205, 235x4, 234x3, 235x4
I didn’t want to go to failure. I am sure I could have done 5 on the first set but the rest won’t be so nice.
Military Press: 55, 65, 100x3x5
Did it
Pullups: 40
I had a lot of energy left at the end so I did 40 pullups here and there.
Bench Press: 65, 75, 95, 115, 145x3, 145x2, 145x3
Pretty confused, the 115lb warm today felt extremely easy. Normally that indicates an awsome bench day. My military press is now officialy 71% of my bench press. I seem to fail after getting the bar off for about 4 inches, should I do some tricep assistance exercise? :S
Squat: 135, 185, 205, 235x3x5
Squat felt easy though, wasnt sure if i was going now enuf.
Deadlift: 135, 185, 240-bar slipped off my left hand, 225-bar slipped off my right hand
Chose the wrong bar today -.- Turns out it was extremely slippery, freaken rotates outta my hand. On the other hand, i did try to peel off my callouses for fun, maybe that was the rason? Didn’t have time to rest and attempt on a good bar so i just left. Felt exhausted too.
A very confuseed workout, but at least got one PR.
Squat: 135, 155, 185, 205, 240x5, 240x3, 240x4
I need to seriously check if im going low enuf
Shoulder Press: 55, 65, 105x2, 105x1
It was, heavy.
Weighted Dips: BW 25x3x5
Easy.
Pullups: 10
Squat went better than I thought. Shoulder press sucked but wasn’t expecting it to be good anyway, too high for my bench. Hopefully dips will strengthen my triceps so I can get past my lockouts for bench.
Bench: 65, 75, 95, 115, 145x5, 145x4, 145x3
Spotter was a cheater -.- For some reason, he felt the need to help me. But doesnt matter cuz I failed either way. Gonna do my tricep work and drop the weight. fmb
Squat: 135, 155, 185, 205, 235x2x5, 240x5
I forgot two 45s, one 5 and one 2.5 each side on the bar makes 240 -.- didn’t realize it until the last set. Didn’t go low enuf anyway fms
Deadlift: 135, 185, 240
One thing good.
Pullups: 20
Really hate how Im progressing for the past couple weeks.
Im just making a guess, but based off all the nutrition we talked about, and your subsequent “bleh” workouts, it seems like your not eating enough. If your eating enough/what you should be, you should be killing it in the gym. Two words: EAT MORE, and stop holding yourself back
