Just stopping in. Sorry, no bench advice but the board idea seems like a good one.
I was told to tuck elbows more, as well. It feels like I’m tucking. I guess I gotta tuck more. 
Hey Puff, thanks for stopping in.
All this tucking nonsense reminds me of the clip (that I’m not posting in here, I’ll leave that to Greg or DF most likely) in Scary Movie 2 when Damon Wayans is like “What do you guys think, tucked in or out?” and he’s got his junk tucked back. NTTAWWT of course…
Oh, and since the last page had no metal…
I love how this song starts, with the guy saying (@31 sec) “There is a Fear Factory in this division…” (insert METAL…AND PR’S!!)
One more from Fear Factory
So in looking through some old vids and what not, I found this one from a year ago where I had a max DL of ~310 (even though I THOUGHT my bar was 45#s…it’s actually like 33-35ish). Form sucks, back’s rounded as fuck, stiff legged that bitch up mostly.
Then 11 months later (a month ago, and 15 pages back haha), I hit this 425, at the same BW.
115 #'s of progress, anyone?
100 lbs in a year is no joke man. Very nice work. I can only hope I add 100 lbs to my DL in a year.
[quote]AquaCruzer wrote:
100 lbs in a year is no joke man. Very nice work. I can only hope I add 100 lbs to my DL in a year.[/quote]
Thanks man, and you will if you keep pushing it like you have been.
Upon further review, since I started lifting heavy/PL “style” in March of last year, I’ve upped my squat 100 (Yeah, it was about a 200# max squat, but we gotta start somewhere!), my bench 35 (But I think it’s finally moving up like it should since using Westside), and my DL up by 115, while dropping about 20 pounds.
Hopefully I’ll be able to get in a DE lower session this weekend, and possibly a DE upper. We’ll see!
Just a question to any of you strong bastards that come in here, re: the elbow flaring on bench. I don’t do any pressdown type of movements for tri’s. Usually its all a bench variation, dips, or an overhead extension movement. Am I screwing myself by not doing teh pressdowns (other than not having Greg’s arms, of course)?
Holler at PeteS, he will prob be able to cure what ails you
[quote]DixiesFinest wrote:
Holler at PeteS, he will prob be able to cure what ails you[/quote]
Will do man, thanks
40 minutes fasted morning cardio, 3mph @ 6% incline. Boring but necessary.
just got caught up
your progress is something else Ink.
your doin it right
[quote]inkaddict wrote:
[quote]Brother Chris wrote:
I think you can upload more than can’t you? Oh well.[/quote]
Yes, but it would be a boring ass video. It’d be 2 minutes of work, mixed in with 20 minutes of panting, crying, and passing out repeatedly. Now that I mention it, it would be good for the lulz, haha[/quote]
Exactly!
Dude 115lbs on your DL and 100lbs on your squat? Awesome progress brotha! x2 on what AC said…I can only hope to progress that much in a year!
The elbows are going to flare once the weight gets heavy. Kinda unavoidable, but if you get yourself in good position at the start you won’t flare as much. Coach has me turn my elbows in as I’m gripping the bar before unracking it. Spread the bar with your hands and turn your elbows in by rotating your whole arm outwards (EDIT: external rotation of the humerus, to be specific). Also, if you have the weight sunk into your lats you will be under it more and not have to flare the elbows to lock it out. I’m pretty sure that elbow flaring on the concentric isn’t as bad as on the eccentric, so no worries. But the latter is a good way to tear a pec when you have heavy weight on the bar.
Re: tri pressdowns. I do them with a mini band for warmup every upper body day. I’ve cycled strong band tri pressdowns in my program a few times. I don’t think you NEED to have them in your program as long as you have a good tricep move to do after bench. But if it helps the LWI, why not give them a try?
2nd EDIT: Sick progress with the pull! Over 500 pull is on the horizon, LWI!
Hey there!
Progress is awesome…you must feel PROUD!! Now keep going
Thanks guys, for the kind words. Sometimes I feel as if I’ve not made much progress lately, but then I think back a little bit and realize I have come a long way.
Major, thanks for benching tips, I’ll try to remember the turn my elbows in before unracking it and keeping them there. There are so many cues to remember, I seem to always forget 1 or 2 in the process. Practice makes perfect though, amirite?
Thanks Mimsie, I am proud actually, thanks for bringing it up
Late night last night, but I kicked some ass in my DE lower workout. I’ve been a little behind in my schedule over the weekend, since I had full days both Saturday and Sunday, so it felt good to get back in the gym last night. Couldn’t do box squats, because some guys were using the box I wanted, and doing ACTUAL box squats, worked up to 275, I was impressed. Then I saw this BB type chick with the biggest hammies I’ve ever seen on someone in person. No shit, when she did pullups and bent her knees, her hams looked like loaves of bread glued to the back of her legs. It was rediculous!
Band Squats, with doubled mini’s
Warm ups with the bar x a brazillion
135 x 2 x 8
145* x 2 x 2
Deficit speed pulls
225 x 1 x 4
250 x 1 x 4
These were fun to do when some dude stood 6 feet in front on me and a bit to the side, so he could face the mirror and do shrugs with a plate in each hand. I just laughed at the top of each rep. LOL.
Leg Press
3pps x 15
4pps x 15
5pps x 8/2
Lying Leg Curl
3 x 12
45 deg back extension
BW x 20
+10 x 12 Pumpz
+25 x 10 Super pumpz
Shrugs…
Weren’t happening. Lower back said “LOL, u mad?”
Rope cable curls
3 x 15
Abz
3 x 20
Then I elected to do 10 minutes of intervals on the stairs. Why? Crazy, I think. Knees weren’t loving it, but weren’t in super pain, just pushed through, got sweaty, felt good. My gym membership is up at the end of this month, and I’ll need to figure out what to do then until I can find a good deal on a power cage and more weights for the house. Hopefully I’ll finally finish the gym at home (25 Hour Fitness-It’s from an ADM song), and be able to squat, bench, and dead safely without having to go to a commercial gym. We’ll see what happens.
LWI, vatos locos
Word of the Day:
PROGRESS
YOU"RE DOING IT!!! haha 100lbs added to your squat and DL in a year is awesome. Just think… if you can keep that up for 7-9 more years you’ll be crushing world records before you’re 40 hahaha
as far as the “no pressdown thing” goes… I think you’re probably alright. If you’re doing CG Bench, Dips and OH extensions you should be fully hitting your tri’s? I know there are quite a few guys who like to hit up high rep pressdowns as a warm up but I havent tried it yet.
I don tknow how that all translates towards your elbow flaring issue but as far as getting your gun show on… I think you can build some beastly tri’s with those.
Haha, thanks for the expert opinion Greg. Haven’t really been concerned with the gun show as of late, but after this meet I’m going to bulk to fill the 220 class out, and actually NOT be a super fatass (that’s the plan at least).
I’m DE benching tonight, and I’ll keep in mind to keep the elbows pulled in tight and pull the bar apart, see if it helps.
Yes, join me in the 220s. I’m all alone in my fatness.
[quote]inkaddict wrote:
Haha, thanks for the expert opinion Greg. Haven’t really been concerned with the gun show as of late, but after this meet I’m going to bulk to fill the 220 class out, and actually NOT be a super fatass (that’s the plan at least).
I’m DE benching tonight, and I’ll keep in mind to keep the elbows pulled in tight and pull the bar apart, see if it helps.[/quote]
BB training?! 
I guess you’re probably not concerned with this, but I think most people rely on pressdown movements to develop the lateral head of the tricep (one that crosses the outer arm). Really only important if you care about having that horseshoe. lol.
Great progress already man, excited to see what you can do on a bigger calorific surplus as you try to bulk up!