Benching once a week with only 1 set to failure like in wendlers 531 doesn’t do shit for my bench. Benching twice a week with lots of sets very close to failure, heavy tricep work and lots of heavy upper back work does.
[quote]BCR wrote:
Benching once a week with only 1 set to failure like in wendlers 531 doesn’t do shit for my bench. Benching twice a week with lots of sets very close to failure, heavy tricep work and lots of heavy upper back work does. [/quote]
x2… my body responds the same way
I’ve always been jealous of the people who can press once a week and get stronger.
Also:
I learned I need more speed work.
I need to do a better job addressing my weak points (upper back, chest, and just about everything else).
Supplemental and accessory lifts can be just as important as my main lifts.
Conditioning HAS to be done, in some way. For me, this is both for my weight and my work capacity.
Variety is important.
There’s a million other things I could type right now, but I don’t want to write a book.
In order to improve in powerlifting (especially in gear) you better get used to being in extreme discomfort and/or pain.
Learned more on Westside and Louie Simmon’s teachings. Awe struck by some of the lifters here.
[quote]GhostOD wrote:
I learned just HOW MUCH I suck. [/quote]
I guess I’ll post a real list
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you dont have to be get fat to get stronger
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eating well has immeasurable rewards, in and out of the gym
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when you’re weak, theres no such thing as weakpoints. get strong everywhere.
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proper DE days are so, so important. if a week arose where i could only train twice, and had to choose which sessions, they would be DE lower and DE bench
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look after your body. rehab, prehab, mobility. you want to be able to do this lifting this for a long time, right? and you probably want to be a strong and efficient person in your everyday life, too.
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to press a lot, you have to press, a lot. I saw great bench gains a couple months ago, while doing three pressing motions a session, twice a week. Wednesdays would usually be something like: speed bench, high board, floor press. while sundays i would do: close grip variation to a max triple ( using bands or chains), low board press, and some shirt work.
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Your upper back will never be too strong. neither will your hams, or your abs, your glutes, or your erectors, or your triceps. again: get stronger everywhere
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but ESPECIALLY get stronger at things you hate doing or suck at. do a lot of that thing, and you’ll improve. which leads me to…
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If you train with the conjugate method, don’t bullshit yourself with your max effort choices. Reverse Band four board bench isn’t going to help your raw bench, at all.
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nothing is more valuable than technique. your technique will never be too good, and it can always get better. this is the easiest way to add pounds to the bar.
11.consistency is the deciding factor among beginners. Most of my friends and I started training at the same time. They all dropped off or continue to train only sporadically, and they for some reason ask for my templates and want to know how im training. As if it would matter. Beginners need to worry about actually committing to training before worrying about lots of other crazy shit.
and so on and so forth
And MOST IMPORTANTLY: be honest with yourself, don’t sugar coat things. don’t gloss things over. you aren’t special. be realistic about your training. You CAN do WHATEVER you want in training, no one else cares how you train. But if you want to progress optimally, why sell yourself short?
My upper back and lats are way too weak/small. Jim W was def on to something lol. Time to get WIDE!
I think too much about my programming and need to just lift heavy shit sometimes.
I’m too small to JUST do BB exercises and my joints are going to explode across the room if I dont change that.
My diet has sucked. Whey and ramen have helped me keep my weight but I need to get back to eating big.
Some people should never be trainers, no matter how much they love to workout.
Said trainers seem to be overly critical, all the time…
I have no excuse to be hurting, my mobility/recovery work has been slacking, a lot
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Fiber is very underrated as a supplement, especially if you are on a high protein diet.
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Maintaining an arch is one of the most important aspects of a squat.
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A good chiropractor can be very helpful.
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Buy a cheap video camera. Record yourself on heavy and dynamic sets.
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Glen Pendlay is a genius. His videos on flexability are awesome.
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McKenzie pushups are the most helpful warmup/mobility exercise I’ve ever learned.
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I do better with a narrow grip in squats.
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Learning to sumo deadlift is very technical but my back is much better.
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Sometimes where it hurts is not where the injury occurs.
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Injuries will humble a man quickly.
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I like measuring in kilograms better than pounds and calibrated weights are awesome.
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Having a bare bar and a low box in the squat rack and hitting the hole and maintaining an arch helped me return quicker from my injury.
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Squatting above parallel from time to time is not completely evil.
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Use bands for stretching.
i always used to worry about overtraining. Started getting stronger once i spent more time in the gym and less rest days.
Coaches such as Mike Boyle and Eric Cressey have blown this quad dominant/hip dominant stuff out of proportion. Just squat, and or deadlift correctly and your body will develop the correct ratio for your unique morphology.