[quote]austin_bicep wrote:
A clean 405 x 1 bench, current best is 385 last month, continue to get leaner…[/quote]
good luck i think you could probably do it now depends on your warm up tho.
imo i think to many people shooting for a double or triple over exert themselves when building up to the final weight.
in short are you one that feels you have to do 135 as part of your warm up?[/quote]
I do warm up thoroughly, but that’s only because I have hurt myself not warming up properly before. Typical warm-up if I were to max might be laterals and rotator cuff work, Bench 135 x 15, 225 x 6, 275 x 2, 335 x 1, max…405 is right here though, I probably can do it now, but I want to be sure when i go for it.
[quote]austin_bicep wrote:
A clean 405 x 1 bench, current best is 385 last month, continue to get leaner…[/quote]
good luck i think you could probably do it now depends on your warm up tho.
imo i think to many people shooting for a double or triple over exert themselves when building up to the final weight.
in short are you one that feels you have to do 135 as part of your warm up?[/quote]
I do warm up thoroughly, but that’s only because I have hurt myself not warming up properly before. Typical warm-up if I were to max might be laterals and rotator cuff work, Bench 135 x 15, 225 x 6, 275 x 2, 335 x 1, max…405 is right here though, I probably can do it now, but I want to be sure when i go for it.[/quote]
yeah i do lateral and front raises to. that’s my main warm up then on bench it was 225 x 6 315 x 4 365 x 3 405 x2
for me the 315 tells whether or not i’m gonna push it that day. if it feels heavy then i don’t go much higher.
reason i started at 225 is i found with 135 i just go through the motions so i eliminate it
[quote]austin_bicep wrote:
A clean 405 x 1 bench, current best is 385 last month, continue to get leaner…[/quote]
good luck i think you could probably do it now depends on your warm up tho.
imo i think to many people shooting for a double or triple over exert themselves when building up to the final weight.
in short are you one that feels you have to do 135 as part of your warm up?[/quote]
I do warm up thoroughly, but that’s only because I have hurt myself not warming up properly before. Typical warm-up if I were to max might be laterals and rotator cuff work, Bench 135 x 15, 225 x 6, 275 x 2, 335 x 1, max…405 is right here though, I probably can do it now, but I want to be sure when i go for it.[/quote]
yeah i do lateral and front raises to. that’s my main warm up then on bench it was 225 x 6 315 x 4 365 x 3 405 x2
for me the 315 tells whether or not i’m gonna push it that day. if it feels heavy then i don’t go much higher.
reason i started at 225 is i found with 135 i just go through the motions so i eliminate it
[quote]austin_bicep wrote:
A clean 405 x 1 bench, current best is 385 last month, continue to get leaner…[/quote]
good luck i think you could probably do it now depends on your warm up tho.
imo i think to many people shooting for a double or triple over exert themselves when building up to the final weight.
in short are you one that feels you have to do 135 as part of your warm up?[/quote]
I do warm up thoroughly, but that’s only because I have hurt myself not warming up properly before. Typical warm-up if I were to max might be laterals and rotator cuff work, Bench 135 x 15, 225 x 6, 275 x 2, 335 x 1, max…405 is right here though, I probably can do it now, but I want to be sure when i go for it.[/quote]
yeah i do lateral and front raises to. that’s my main warm up then on bench it was 225 x 6 315 x 4 365 x 3 405 x2
for me the 315 tells whether or not i’m gonna push it that day. if it feels heavy then i don’t go much higher.
reason i started at 225 is i found with 135 i just go through the motions so i eliminate it[/quote]
Work on my proportions- I have wide shoulders, and my legs are getting wider. A bit more and ill have a great “X” going on. Also want to round out my rear head delt, and get my tris a bit bigger(namely my lateral head).
Work on Vacuums- Revive this lost art. Vacuums are great, it expands your rib cage, flaring your serratus and pectorals out, shrinking your waist, and giving an appearance of a greater “X”
squeeze out any more lbs i can get- Ive hit the 250lb wall, and i cant break it. Its been months. Ive thrown extra food at it, ive thrown junk food at it, just cant seem to break it.
My competition isnt til March, so i dont have to start my cutting phase til the end of November, i still have some time, so we’ll see what i can do…
[/quote]
Ill be definately be expecting you to be posting a contest thread thank you very much. In addition to a progression of ur vacuum pose, any links on how to perform one, practice??
Work on my proportions- I have wide shoulders, and my legs are getting wider. A bit more and ill have a great “X” going on. Also want to round out my rear head delt, and get my tris a bit bigger(namely my lateral head).
Work on Vacuums- Revive this lost art. Vacuums are great, it expands your rib cage, flaring your serratus and pectorals out, shrinking your waist, and giving an appearance of a greater “X”
squeeze out any more lbs i can get- Ive hit the 250lb wall, and i cant break it. Its been months. Ive thrown extra food at it, ive thrown junk food at it, just cant seem to break it.
My competition isnt til March, so i dont have to start my cutting phase til the end of November, i still have some time, so we’ll see what i can do…
[/quote]
Ill be definately be expecting you to be posting a contest thread thank you very much. In addition to a progression of ur vacuum pose, any links on how to perform one, practice??[/quote]
Eh, no promises on the thread. We’ll see though. In regards to the Vacuum, i dont have any internet links, i actually learned of it a long time ago in “The Encyclopedia of Modern Bodybuilding.” Performing it is pretty simple. "To practice vacuums, get down on your hands and knees, blow out all your breath, and suck in your abdominals as much as you can. Hold this for 20 to 30 seconds, relax for a few moments, and then try it again two or three times.
The next step is to practice you vacuum in a kneeling position. kneel upright with your hands on your knees and try to hold the vacuum as long as you can." It then goes on to say that the next step is to practice them while in a seated position. It is essentially something that can be mastered in an hour, and i believe would give the advantage to a competitor on the stage in this day in age.
I mean hell, when Arnold hit it, his freaking Calves were bigger than his waist.
