I’ve been reading this site for years off and on, and am at the point where I am getting back to lifitng seriously and am more dedicated than ever. I fell off the wagon a couple years ago, and started back up in the spring of last year.
I’m your average desk jockey working schmo with a family and kids, so my workout time is limited and I do what I can with what I have available.
I am currently 6’4" and 247 pounds. I have asome belly fat that I need to get rid of and will be working on that as well.
I’ve NEVER been good at bench pressing and have come to terms with that. I guess I’m built to deadlift, so it’s my favorite lift to do. I know my numbers are what you guys can do just rolling out of bed to warm up, but I have worked hard to get to them and want to to continue to lift hard and heavy so I can continually reach new small goals of weights and reps.
Currently my maxes are:
Dead 460
Squat 300
Bench 215
I am very confident I can hit my squat goal within the next month and my dead by March. Those last 10 pounds for the bench and what are killing me. But I’ll get there with some more work.
I hope to continue being educated by you guys and will be asking a ton of questions along the way, so bear with me.
Your numbers look kind of odd, really skewed towards deadlift. I know bench pressing is your weak point but even between squat and deadlift you have that big difference. Why is this? I would expect you could squat 350 at least.
[quote]Raided wrote:
Your numbers look kind of odd, really skewed towards deadlift. I know bench pressing is your weak point but even between squat and deadlift you have that big difference. Why is this? I would expect you could squat 350 at least.
[/quote]
I wish I knew. I have a very narrow squat stance, so that might be it. I get bad pains in my right hip if I go wide. I am really working on my squat as I want 3 plates badly, so hopefully once I hit that, I can make better progress.
[quote]Raided wrote:
Your numbers look kind of odd, really skewed towards deadlift. I know bench pressing is your weak point but even between squat and deadlift you have that big difference. Why is this? I would expect you could squat 350 at least.
[/quote]
I wish I knew. I have a very narrow squat stance, so that might be it. I get bad pains in my right hip if I go wide. I am really working on my squat as I want 3 plates badly, so hopefully once I hit that, I can make better progress.[/quote]
probably tight hip flexors. stretch them, and strengthen your hips. If I had to guess you have the problem that tall guys typically do, which is the inablilty to stay upright while squatting. do good mornings regularly, as well as back raises. get the back strong and all your lifts will go up.
I’ve added 45 degree back raises to my routine a couple months ago. I never did them until now. I’m at the point of holding a 100 lb dumbbell across my chest for my sets. Good mornings are new to me as well, and they feel very “funny” doing them, but I’m getting used to it.
Now this might sound dumb, but I do try and stretch often. But my hips are very tight. To the point where if I even try and sit on those hip abductor/adductor machines that you see women mainly using, I can’t spread my legs wide enough to put the pads on my inner thighs.
if you can use a safety squat bar, that will also help your back strength a LOT! also, back raises every day during your warm up might be useful, in addition to your heavy working sets.
[quote]h0rsepwr wrote:
I’ve NEVER been good at bench pressing and have come to terms with that. I guess I’m built to deadlift, so it’s my favorite lift to do.
[/quote]
I used to think that too considering that I had a really high deadlift compared to my bench. But I determined myself in the last 4 months to really fix it, and my bench press has gone up considerably (still not great, but getting there). In order to get mine to go up, I had to cut out a lot of my pull-up training. I bet if you were willing to exchange some of your deadlift or other lift time to your bench, you would get similar results.
I have some of the same issues honestly, My deadlift will grow VERY fast in comparison to my squat and bench. Not to the same degree as you, but close. For me I am lacking quadricep and upper back strength and am currently working on increasing my front squats to compensate… you might want to try that as well, especially if you haven’t given them the work they deserve in a while.
[quote]h0rsepwr wrote:
I’ve NEVER been good at bench pressing and have come to terms with that. I guess I’m built to deadlift, so it’s my favorite lift to do.
[/quote]
I used to think that too considering that I had a really high deadlift compared to my bench. But I determined myself in the last 4 months to really fix it, and my bench press has gone up considerably (still not great, but getting there). In order to get mine to go up, I had to cut out a lot of my pull-up training. I bet if you were willing to exchange some of your deadlift or other lift time to your bench, you would get similar results. [/quote]
I try and do a lot of bakc work, because, and now this is embarassing as hell, I can’t do more than one chin up or pull up. I figured my back strength was really hindering my bench progress. I’m trying to balance myself out since I am out of whack, but maybe a bench specialization workout is needed?
I felt great today after taking the weekend off to just play with the kids. I went in to the gym with the mentality that I would do my deadlift workout and at least do some rack pulls with 500. After a couple I said screw it and went for a 500 pound deadlift. I got it to mid thigh and just couldn’t push through hard enough to lock out. I probably could have hitched it up after several seconds of pulling, but didn’t want to hurt myself and do it wrong.
So close!!
Now I am pumped to work on my weak point and get this lift done!
[quote]h0rsepwr wrote:
I felt great today after taking the weekend off to just play with the kids. I went in to the gym with the mentality that I would do my deadlift workout and at least do some rack pulls with 500. After a couple I said screw it and went for a 500 pound deadlift. I got it to mid thigh and just couldn’t push through hard enough to lock out. I probably could have hitched it up after several seconds of pulling, but didn’t want to hurt myself and do it wrong.
So close!!
Now I am pumped to work on my weak point and get this lift done![/quote]
Way to go man, you are going about it the right way and will get there before long.
You sound like a taller, bigger, yet a little weaker version of me. I’m 6’1" about 205 and bench around 280, squat about 360, and deadlift around 415, and that’s after some injury problems. If I can do it I know you can (even having never see you). When I started lifting I was about the most unathletic human being on the planet. I was 6’1" and about 175-180 pounds. What kind of routine are you using?
If you wanna bring up your bench, horizontal rows (BB, DB, and/or Cable), shoulder presses, dips, and lockouts; this assumes your technique is solid. Technique is important, make sure you have it down. Are you using westside or what sort of template?
i think the place you have the most to improve is in your squat and that coulD (from my experience) be attributed to your heavy deadlifting taxing your body a little to much to accell at both . i alternate between squat and deadlift weeks and only go heavy on each once a week
currently 5’ 8" 160 lbs
squat 385 goal 400 for march
dead 475 goal 500 for march
bench 235 goal 300 for life
i find in powerlifting and at the level of intensity you reach to set a personal best
I wrapped up a Westside template a couple weeks ago. It was pretty taxing on me, so now I’m back to alternating my squat/dead workouts each week. I can’t go heavy on both twice a week right now, I need a break from that.
As far as my bench goes, I know I do not have perfect form or technique, but I’m trying. I have watched every video posted here about form, I have read so many posts and articles and I spend time just laying on the bench with the bar only trying to “get in the groove”. I’m getting there, but it’s a work in progress.
I have an issue doing dips and decline bench…it causes a lot of shoulder pain for days after I do them. So I rarely do them. I am focusing more on shoulder press and push presses to help my lack of shoulder strength. I do plenty of bent over rown with dumbbells and barbells each week. I probably should do more though. I am just not very comfortable when benching. My long a$$ monkey arms are what I blame it on. I’m doing a lot more dumbbell bench pressing now to change it up a bit.