I guess I’m a penguin - 5’7 but my wingspan is only 5’4. Bench is approx 75% of my deadlift. (Bench is also better than my squat, but that’s another story).
Hi Molly. Thanks for the explanation.
You are absolutely correct; at 5 6’, I have a wingspan of 5 11’ (measured a couple of times to be sure.) with the torso of a midget.
Pressing movements are my nemesis.
I am 5’4", with a wingspan of 60 inches (5 feet). I’m not sure what I am, but my bench press sucks as compared to my deadlift.
Not only do I have short arms I have super long torso. Which makes deadlifting even more fun. (the fact that I have pulled 700 shows that your can overcome your bodytype if you are willing to work hard and pay the price). The fun thing about lifting
is you can strengthen certain areas and overcome your body type. Training is so much fun, every person has different issues to
deal with but at the same time everyone needs the same basic things.
The key is building a base and then selecting the right exercises at the right times. Lifting is an a never ending battle between you the bar and gravity. That is why it is so much fun.
Knowing yourself your goals (being realistic of course) your strengths and weaknesses plus the measures (price you are willing to pay) take to reach these goals is key to your long term success.
I hope this makes sence spelling and grammer
is def not one of my
strengths
Jim
[quote]skyel7 wrote:
You are absolutely correct; at 5 6’, I have a wingspan of 5 11’ [/quote]
Do you know how many sports for which you are perfectly built?!
[quote]squat1000b700 wrote:
Not only do I have short arms I have super long torso. Which makes deadlifting even more fun. (the fact that I have pulled 700 shows that your can overcome your bodytype if you are willing to work hard and pay the price). The fun thing about lifting
is you can strengthen certain areas and overcome your body type. Training is so much fun, every person has different issues to
deal with but at the same time everyone needs the same basic things.
The key is building a base and then selecting the right exercises at the right times. Lifting is an a never ending battle between you the bar and gravity. That is why it is so much fun.
Knowing yourself your goals (being realistic of course) your strengths and weaknesses plus the measures (price you are willing to pay) take to reach these goals is key to your long term success.
I hope this makes sence spelling and grammer
is def not one of my
strengths
Jim
[/quote]
Jim, thanks for stopping by and thanks for the food for thought.
Tomorrow, I bench.
[quote]rcfromdb wrote:
[quote]skyel7 wrote:
You are absolutely correct; at 5 6’, I have a wingspan of 5 11’ [/quote]
Do you know how many sports for which you are perfectly built?!
[/quote]
Nope. Do tell…
Training
warm up, abit of mobility + activation
Squats
45 x 3
95 x 3
105 x 5
120 x 5
135 x 5
Leg Press
5 x 15 (130)-I’m trading these for lunges next time. I am soooo bored of the leg press.
Leg curls
5 x 12(70)
Decided to jump on the Hypers bandwagon…50 with 10lb plate behind my head…awesome low back pump. Definately harder.
Epsom salts are in order.
[quote]skyel7 wrote:
[quote]squat1000b700 wrote:
Not only do I have short arms I have super long torso. Which makes deadlifting even more fun. (the fact that I have pulled 700 shows that your can overcome your bodytype if you are willing to work hard and pay the price). The fun thing about lifting
is you can strengthen certain areas and overcome your body type. Training is so much fun, every person has different issues to
deal with but at the same time everyone needs the same basic things.
The key is building a base and then selecting the right exercises at the right times. Lifting is an a never ending battle between you the bar and gravity. That is why it is so much fun.
Knowing yourself your goals (being realistic of course) your strengths and weaknesses plus the measures (price you are willing to pay) take to reach these goals is key to your long term success.
I hope this makes sence spelling and grammer
is def not one of my
strengths
Jim
[/quote]
Jim, thanks for stopping by and thanks for the food for thought.
Tomorrow, I bench.[/quote]
you are very welcome. Since you are benching tomm here is something i posted in my training log this week. And a video i shot for molly’s web site a while back it might give you some ideas.
Tip of the day:
bench is a full body movement.
Get your feet set and driving into the ground even before u get the weight in your hands you should be driving your legs into the ground from the very start of the lift till the end. Some will wait till the weight is on the chest to push with the legs. I have found that I get a lot more out of my leg drive if I drive and stay tight through the entire lift.
To test and see if you are getting enough leg drive take a floor press max if it is close to bench max you are not driving your legs hard enough.
Many times after a bench session my glutes and hamstringsand upper back hurt more than chest and shoulders.
Drive the legs squeeze the bar and good things will happen
[quote]skyel7 wrote:
Decided to jump on the Hypers bandwagon…50 with 10lb plate behind my head…awesome low back pump. Definately harder.
Epsom salts are in order.
[/quote]
That is badass. Very badass.
Try a bit of bubble bath with the epsom salts. Heavenly.
testing…having trouble veiwing pages
EDIT:Ok, I see it now. Thanks, Jim. Will do.
Kimba, I’m gunning for the 25lb plate…and some chains.
Training
warm up, shoulder mobility stuff
BB Bench
45(bar) x 5
55 x 5
65 x 2 - not too traumatic. I’m going to keep it low and work on form, while adding reps.
Incline DB Bench
5 x 12(20)
DB Rows
1 x 10(40)
1 x 10(45)
1 x 5(50)
Face Pulls
2 x 10(25)
Hey, nice job conquering the bench phobia! Keeping it low for awhile will definitely get you comfortable with this movement.
I’m a leetle bit scared of the 25# plate for hypers, but nothing ventured nothing gained!
Here is a few ideas for you since you struggle so much with the press. You need more volume I would train your upper body more like a bodybuilder for the next several months. I would do 5x5 on your 5-3-1 bench day and I would be focused on % or anything like that i would work up to a good weight that you can do with good form do 5x5 try and add
weight everyweek even if it is putting extra clips on the bar I would do that for 3 months. You also need to add more volume to your upper back training. In the work out above add some pull downs too palm in. In between your warm up sets on squats add a couple chins. Do some extra face pulls or
band pull aparts in between dead lifts. I would take your ohp day and turn it
into a repitition day. Like 4x10-16 on push ups, palm in dumbell over head press, any kind of dumbell press. Same
thing focus on getting stronger each week.
After about three months of training like that should help your pressing movements big time. You will also be able to use heavier weights that will allow you to get away with less volume.
I hope this gives you some ideas. Keep up the good work !!!
Volume is key to learning form and bringing up weak areas and adding muscle.
Ok,so on bench day do 5 x 5s.
I don’t have a specific back day. Would it be okay to do some back work on the same day? Like accesorry work in 5 3 1?
What do you recommend pull downs, chins, row variations?
[quote]squat1000b700 wrote:
snip and add weight everyweek even if it is putting extra clips on the bar snip [/quote]
what kind of clips are you using?
[quote]skyel7 wrote:
Ok,so on bench day do 5 x 5s.
I don’t have a specific back day. Would it be okay to do some back work on the same day? Like accesorry work in 5 3 1?
What do you recommend pull downs, chins, row variations?[/quote]
yes everything would be the same as 5-3-1 except the 5X5 and doing rep work instead of overhead press.
for example on your last bench work out i would do 5x5 with 55 if you get all the reps go up the next week.
i would also add in 3-4 sets of v grip pull downs a well
on your squat day i would do this
warm up bar X10
chins X3 (even if you have to jump and lower once you master 3 you can go to 5)
squat 75 X5
chins X3
squat 105X5
chins X3
squat 135X3
squat 145x3
squat 155X3
deadlift
warm up
85X10
rubber band pull a partX20 or rear delt flies X16
135X5
rubber band pull a parts
155X5
rubber band
i think you get the idea.
For now i would focus on keep everything 10-12 and really focus on using the sub scap to do the row not the arm. add some tri extentions that will help you over come your long arms.
if you can come in an extra day and do some extra rows and pulldowns that would help as well. when i am beat up (low back ect) i will use hammer strength machines to help chain things up.
here are some of my favorite upper body exercises pick a couple and get REALLY good at them.
push up shuffle with chains if you struggle with push ups do the push up on your knees the go to push up position for the shuffle. Cbear does a great job making them look easy with 40lbs of chain
then there is molly
start with feet on floor legs bent
blue band 10 pulls ups right into 10 chins
a 5 lbs jump is a big jump on dumbells for most females here is something you can do to make the exercise harder with out going up in weight.
dumbell power cleans
hope this helps
[quote]rcfromdb wrote:
[quote]squat1000b700 wrote:
snip and add weight everyweek even if it is putting extra clips on the bar snip [/quote]
what kind of clips are you using?[/quote]
just the regular kind you find at ever gym. for so many females a 5lbs jump is too big week to week but an extra weight clip or two is enough to make a difference with out crushing you.
sometimes i will add 3 or 4 of them to the bar with my female clients. anything for a pr lol plus the guys doing curls don’t need them anyways
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=298&pid=33
Sweet! i’m all over it.
I deadlift on Tuesday. Then I’ll do rep work Wednesday or Thursday.
Feel free to stop by and correct if i mess up somewhere.
for rep work i would do something like dumbell press or push ups. Change it every 3 weeks.
you will do 3 sets of 10-16 leaving two in the tank
on the last set you go to failure.
if all sets are above 12 go up in weight next week.