If it’s bench increases you want, I’ve found getting fat to be the most helpful.
3 Likes
I’m working on that too!
I honestly feel I was dealt a bad hand in this whole upper body thing. I think I got a dud! It never has been worth a shit😬
Looks like you’ve got some catching up to do.
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C3W1D1 rerun
Wu GG 3x20 forgot my mini bamd at the house
SA Band Lat pull
2x10
Go to the gym opened the door and it felt like a crypt. Hot, humid and no air moving what so ever.
Enter two YOUNG guys . Came with some large portable speaker and gave me the look. I had already adjusted the j hooks a was moving the benchboutbif the way. Baseball cap boy proceeds the start moving the j hooks and says… you’re finished. Half question, half statement tone of voice. I told him no, I am just finished with my warm up and am just getting started. Well, the children left upset. I didn’t mean to be an asshole, but I really didn’t like his tone, and 99% sure I would not have liked whatever he was going to blare from the speaker. If he would have asked nicely, I may have been nicer. I dunno.
Anyway, I do not like lifting in the evening. It’s always harder for me.
Disappointed again with the number reps on the + set.
Squat
1x10/bar
1x5/55
1x5/95
1x5/115 should have been 110 screwed up
1x6/120 
1x20/95
BP
5x10/60
BB Row first rep from the rack
5x10/75
Ab wheel
5x10 by the last set these were no so good
Evening workouts are shit!
On bench. Where do you stall at through the range of motion?
Usually about midway. Elbows around 90 degrees.
C3W1D2 rerun
Wu moving everything out if the way so I could actually lift
Trap Bar
1x5/140
1x5/150
1x5/175
1x10/200
Passed on the 5x5 and for the first time ever practiced cleans and OHSquat. Uh… are your shoulders supposed to make those crunchy sounds? (That’s ginna leave mark 
) Hmmm… maybe in another five years I’ll be able to do one 
Todays shit shiw brought to you by…
Not enough damn food yesterday!
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Where these as unpleasant as I remember them being?
I haven’t even tried on in at least 5 years. I might try again next session.
For me they were lol
I just did them from the rack with an empty standard bar, so basically a heavy broomstick, and never did get the bar behind me 
All the videos I watched was talking about ankle mobility. My ankles were fine, my shoulders on the hand, that was a different story.
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I had the same issue, I had no flexibility in my thoracic spine. I might have to try again and see if it’s fixed, flexibility usually increases with age, right?
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Absolutely! I think you will do stellar 
P.S. Pretty sure you could make a grill cheese sandwich on my the back of my shoulders right now.
Challenge accepted!
I could definitely eat a grilled cheese right now. Save me from all this godamn vegetation the mirror keeps forcing me to eat.
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Yeah, me too. The whole rotisserie chicken I ordered won’t be ready for another 45 mins.
Better get a starter (/appetizer? I don’t speak american) sorted then.
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C3W1D2 rerun assist
Still no a/c in the gym. Called owner because I am genuinely a pain in the ass. He had no idea, no one had told him. 
Wu
SA Band lat pulls
2x10
BPAs a few
OHP
1x5/bar
1x5/45
1x5/50
10x5/45
DB Rows
3x10/40
SS
DB pullover
3x10/20 should gone heavier on these
Been thinking over my assistance stuff after all the discussion about my bench the other. Will try to add more bench variations.
Anyway… no cheating tonight. Tried to keep the elbows bit, and squeeze the glutes. Thanks for all your the help great people!
I used to do ohs - over head squat I’m assuming- a lot and as fun as they can be they didn’t really carry over to anything. The wt’s I’d be able to manage for an OHS can’t really work your legs since they are not heavy enough. The stability aspect of holding wt over your head stuff you can mimic safely with just oh carries- or oh hold in a rack!
MAYBE some bracing with your abs to balance is a good thing you can get form them but you can do that with many other movements that are not so prone to be disastrous if you loose your balance! They can be hard on your lower back as well. I ditched them as much fun as they were, they were not worth the risk.
2 Likes
Thanks for the words of wisdom Brute. They won’t be calling anytime soon for me to join the olympic team lmao
I should probably address some things I discovered trying them out though. I think starting with some overhead carries is a great idea. Thank you!
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It was literally 99 degrees yesterday and 45 now with a wind chill at 39.
I prefer benching at home but think I will just have to use the gym today.
C3W1D3 rerun
Wu
BPAs
SA Lat Pull
BP
1x5/bar
1x5/55
1x5/65
5x5/70 short pause
DB Incline BP
1x10/25s
4x10/20s
Lat pulldowns
5x10/SW
SS
Leg press
5x10/SW
