Your zerchers are getting very impressive. 365x3 is outstanding. Just got a free jar of honey from the guy on my route keeping hives. Hiding it from the wife.
185 overhead squat - great job.
And 365 zerchers. Oh vey! I’ve got bruises on my forearms from 195. I don’t know how you do it!
And watch out for the 5/3/1 pod people! They’ve almost got you! 
nice work neckless beekeeper
Thanks people…
Math- I used two 2 pussy pads and still have marks…
Hel- We might not get any or very little honey - too much rain this summer
we might ge? 10lbs of honey if we are lucky.
Pete- yeah its a cool hobby.
the zerchers- were off the 4th pin so hip? height
Sunday we went to the Farmer/ bee guru’s place he has about 100 hives there were about 7 of us
gathering the Honey supers- the boxes they put honey in… every one got stung, lots of cursing
good times.
KMC, any shoulder issues from the dips? I did 5 sets a couple of weeks ago and felt it in my left shoulder. First time doing them and maybe I over did it?
Very interested in what you come up with for a bench plan.
Hey Chi-town…thanks for stopping by.
no pain from dips- bench of almost any kind inclines being the worst give me a ton of pain .
I have no idea what do do for bench- I might try a high rep approach and just work on moving sub max loads.
sadly when your bench is little the stuff your repping is tiny.
kmc
That was some SERIOUS air humping. Big.
looking good, furry! Wish I could keep up with you
[quote]kmcnyc wrote:
Hey Chi-town…thanks for stopping by.
no pain from dips- bench of almost any kind inclines being the worst give me a ton of pain .
I have no idea what do do for bench- I might try a high rep approach and just work on moving sub max loads.
sadly when your bench is little the stuff your repping is tiny.
kmc[/quote]
Dips are a great exercise. If all you did was dips and pushups you’d be fine without bench. Have you tried neutral grip DB press or floor press to see if the shoulders still ache?
Eco thanks.
the pain is not bad- just lingering stiffness- I think chitown lifter is in a similar boat
decent lower body lifts, and a lagging bench and wants to see if I can find something to improve with.
I like blocks and do like what some of the ELiteFTS types are doing with “accumulation blocks”
Im looking at doing more dips, pullups, pushups, weigheted or not on an RE or DE day for upper.
Pete has been suggesting that for a while , neutral grip db anything is a staple
and I do like them in incline flat or floor presses.
KMC,
You hit the nail on the head for me. At this time I’m open for suggestions. I’m going to give dips another try but try to work in them in slowly, hopefully no shoulder pain.
[quote]Chi-Town Lifter wrote:
KMC,
You hit the nail on the head for me. At this time I’m open for suggestions. I’m going to give dips another try but try to work in them in slowly, hopefully no shoulder pain.
[/quote]
I just recently put dips back in my routine after a year or so of dealing with shoulder issues. They are just a great exercise, especially with my fat-ass supplying the load on my poor, poor triceps.
KMc,
I have to ask, have you ever been taught to bench correctly? I know of your history with training at the O-site but have you? If I may a couple of questions:
- How do you set up ? ( Arch, shoulders blades squeezed together, belly tight, leg drive)
- How wide/close is your grip?
- Do you have people “coach you” during the lift?
- Do you over-extend your arms on the lock out portion of the bench ?
- What kind of grip : false or thumbs around?- makes a difference
- Is your incline max close to your flat max?
thats enough ?'s so far think on this and ask meat to look on this also and we will see what we can come up with.
Edit: Went back and looked over your log and my son you do too much assistance work if you are wanting your “big” lifts to grow alot. I would strongly reccomend wendlers 5/3/1 ebook to see how a raw/natural powerlifter would set up a routine. I mean no offense here your routine is good but what are your goals? Are you trying to put up bigger numbers or still train like a high level athlete ?
fischer
[quote]FISCHER613 wrote:
KMc,
I have to ask, have you ever been taught to bench correctly? I know of your history with training at the O-site but have you? If I may a couple of questions:
- How do you set up ? ( Arch, shoulders blades squeezed together, belly tight, leg drive)
- How wide/close is your grip?
- Do you have people “coach you” during the lift?
- Do you over-extend your arms on the lock out portion of the bench ?
- What kind of grip : false or thumbs around?- makes a difference
- Is your incline max close to your flat max?
I mean no offense here your routine is good but what are your goals? Are you trying to put up bigger numbers or still train like a high level athlete ?
fischer[/quote]
Fishcer
the last paragraph is the best- I don’t know.
No offense at all I am always overwhelmed with the genuine interest and support I get here.
So thank you. ( and thanks to all my other fans too)
I never trained the bench- like a movement til this year.
I never valued its carry over for my sports- and never gave it any practice.
and cause I am weak there passed it over for better things.
thinking of it I hardly do any OH pressing work with a barbell or ever did
things like lateral raises hurt like hell and I cant do more than little db’s
25’s would be too much.
-
How do you set up ?
I try to keep my shoulders tight, scap retracted, I do arch- what I can- I put my feet on plates
and try to use leg drive- I tuck my elbows as best I can-but I do notice I can not get my low back very far off of the bench I found raising my head to “see” the bar helps
and do have problems with my ass rising on Max lifts -
How wide/close is your grip?
my pinkies don’t go out past the rings. It seems easier that way -
Do you have people “coach you” during the lift?
no other then the occasional lift off -
Do you over-extend your arms on the lock out portion of the bench ?
I probably do, in-fact I’m pretty sure I do. -
What kind of grip : false or thumbs around?- makes a difference,
It does, I use my thumbs and try to squeeze the bejesus out of the bar, but will admit that can push more using a false grip. -
Is your incline max close to your flat max?
I bet it isn’t far- I am good for something like 250 flat and 230 incline so that is pretty close.
[quote]kmcnyc wrote:
I did find out my wife is getting us a small flip camera for my birthday so I can start to record some stuff- which would help allot. ( and be the center of lots of entertaiment)
[/quote]
I love entertainment.
Good honest replies. I would say if your trying to get your bench up you need to set up your other lifts as assistance exercises to help that. A 3 day rotational of upper boddy / lower body with weekends off is a good place to start. Pick a couple of lifts that you want to excel on and then set up everything else around them.
It seems that you use your shoulders way too much on the lifts (hence the incline to flat comparison) to learn how to activate your chest correctly and with weight do wide grip dips ( as low as can go without pain)with knees up in front.I would also band pull aparts and lots of rowing exercises.
A big tip is to push away from the bar - not try to lift it up. another to activate your chest more as your squeezing the bar try to either pulling the bar apart or push your hands together.
also to learn how to not overlift on the lockout - go in a rack and set the pins so the bar will hit the pins before you lockout fully.
Good thinking on the camera, kevin. I too will be getting one soon you everyone can see how badly my squats suck.
I joined the borg and bought the 5.3.1 manual.
[quote]kmcnyc wrote:
I joined the borg and bought the 5.3.1 manual.
[/quote]
But you haven’t yet been assimilated! Resistance is futile!
Want MJ’s great spreadsheet? PM me an email address and it’s yours.
[quote]kmcnyc wrote:
I joined the borg and bought the 5.3.1 manual.
[/quote]
You clone.