[quote]gags wrote:
here is my homo deadlift vid from this morning…didnt go a splanned but wasnt awful—thought i had the set of 10 on tape also–oh well
LB day
1.deads-1355 2215 2878 3533 4026 35310
thats it had to get to class, usually work out after class, but have a Dr’s appt, so kinda f’d things up…gonna try and get some kbell and sled work done after that
edit----got nothing done after DR’s appt…i volunteer at a boys and girls club in the weightroom, and obviously all the kids want to bench, so i worked with one kid and did a few sets myself actually got 225 for 8 which isnt good but considering i havnt benched for a lllloooooonnnggg time i was happy…knda funny to watch thought since i had to gring it off my chest but once it got a few inches it flew up…guessing that the OH work [/quote]
nice work, may try and get your ass down more and fire the hips if you can , look like me relying on strong back/ass
ok just throwing this out there to prove something. im trying to talk a friend, ive been helping distance train for Pling to join the thread. She’s done her first bench only non sanctioned meet and has a full usapl meet in lil over a week. Anyway she kicks ass only been training pl for about 6 months but any way hesitant saying all us guys wouldnt want a girl posting here. liked the thread has been reading it…i told her dont matter what she is as long as shes serious in training has a good sense of humor this would be an awesome place to get and give advice etc
prove her wrong fellas that she is and would be welcome
Phill
[quote]Phill wrote:
ok just throwing this out there to prove something. im trying to talk a friend, ive been helping distance train for Pling to join the thread. She’s done her first bench only non sanctioned meet and has a full usapl meet in lil over a week. Anyway she kicks ass only been training pl for about 6 months but any way hesitant saying all us guys wouldnt want a girl posting here. liked the thread has been reading it…i told her dont matter what she is as long as shes serious in training has a good sense of humor this would be an awesome place to get and give advice etc
prove her wrong fellas that she is and would be welcome
Phill[/quote]
[quote]Phill wrote:
gags wrote:
here is my homo deadlift vid from this morning…didnt go a splanned but wasnt awful—thought i had the set of 10 on tape also–oh well
LB day
1.deads-1355 2215 2878 3533 4026 35310
thats it had to get to class, usually work out after class, but have a Dr’s appt, so kinda f’d things up…gonna try and get some kbell and sled work done after that
edit----got nothing done after DR’s appt…i volunteer at a boys and girls club in the weightroom, and obviously all the kids want to bench, so i worked with one kid and did a few sets myself actually got 225 for 8 which isnt good but considering i havnt benched for a lllloooooonnnggg time i was happy…knda funny to watch thought since i had to gring it off my chest but once it got a few inches it flew up…guessing that the OH work
nice work, may try and get your ass down more and fire the hips if you can , look like me relying on strong back/ass
Phill[/quote]
man…i always feel like i’m getting nice and low, because i’ve been told that before, but that’s why i taped t again…wish i had an f-ng partner to do this more often
[quote]Phill wrote:
ok just throwing this out there to prove something. im trying to talk a friend, ive been helping distance train for Pling to join the thread. She’s done her first bench only non sanctioned meet and has a full usapl meet in lil over a week. Anyway she kicks ass only been training pl for about 6 months but any way hesitant saying all us guys wouldnt want a girl posting here. liked the thread has been reading it…i told her dont matter what she is as long as shes serious in training has a good sense of humor this would be an awesome place to get and give advice etc
prove her wrong fellas that she is and would be welcome
Phill[/quote]
you cant let girls in the club…just kidding, welcome phil’s female friend…what do the ##'s look like? etc, etc
3 Board Press (pinkies just inside rings)
Full range
Bar x a bunch
95 x 5
135 x 5
185 x 3
205 x 2
Add boards-all reps were paused
225 x 1
245 x 1
265 x 1
285 x BIG Miss; Bar was glued to the boards couldn’t even budge it
225 x 3 paused
CloseGrip Decline
185 x 6, 195 x 6, x 5, 185 x 6
LatPulldowns supersetted with Rear DB laterals
150 x 8, 160 x 8, 8, 8, + 25# Dbs x 8, 8, 30# DBs x 8, 8
Incline Biceps curls
35#Dbs x 8, 40s x 8, 8,
Mini Band Pushdowns 25 x 2 sets
Ok this day sucked. My bench continues to be a weakpoint. I got 265 for 3 reps 2 weeks ago on a 2 board, then I struggled with the 265 for 1 on a 3 board. I’ll list my problems that I can see on my bench and see if you guys can help me.
#1. Wrists roll under the bar when the weight gets heavy and I can’t keep my elbows, forearms and hands aligned under the bar.
2. This coincides with # 1. I can’t keep my elbows tucked and this also makes my wrists roll.
3. Don’t think I am filling my belly with enough air and holding it, and not getting enough leg drive.
My Incline and decline benches and even my Military press continue to go up, but my bench doesn’t. I don’t understand how my full range bench is only about 25-30#s less than a 3 board. Sorry for the long ass post. Any advice or recommendations fellas?
#1. Wrists roll under the bar when the weight gets heavy and I can’t keep my elbows, forearms and hands aligned under the bar.
2. This coincides with # 1. I can’t keep my elbows tucked and this also makes my wrists roll.
3. Don’t think I am filling my belly with enough air and holding it, and not getting enough leg drive.
[/quote]
As far as the wrists rolling back, I’ve had this problem as well. It helps to SQUEEZE THE SHIT out of the bar. If you have a partner have him cue you to crush the bar. Your wrists can’t really roll back if your hand is closed tight.
As far as getting your air and leg drive, take a look at how you breathe. Stand up right now and take a huge breath. Take a few more. Now, is your chest moving up and down or is your belly moving in and out? If it’s the latter, than you are breathing correctly; if not make an effort to learn how to breathe into the stomach rather than the chest.
The leg drive is a little difficult. What I do right now is start with my eyes about 6 inches under the bar, get my shoulders blades tight, get up on my traps and push myself until my eyes are under the bar with my legs. This is for a feet out in front position. If you like to have an arch and have the legs back, concentrate on getting tight so that you feel like a coiled spring and then driving the heels into the floor when you want your drive. It helps to have someone scream “heels down”. Hope that helps.
Ok here is my set up (I got this from Waterbury’s book):
I lie on the bench and spread my legs as wide as comfortably possible. I pull my shoulder blades together and then begin walking my feet back towards my head. By the time I am finished, my eyes are below the bar or slightly above. I make sure I am driving my traps into the bench and my heels are dug in, not on my toes. I try to get my feet back enough to feel a good stretch in my quads and flexors. After a liftoff (usually for my heavier attempts since I dont have a training partner) I steady the weight, then take a deep breath and hold it, lower the weight then lock it out.
As far as bringing up my bench, where do you think my weakness is? Triceps, shoulders?
edit: thanks for the response Matt, much appreciated.
[quote]Matt McGorry wrote:
Dre Cappa wrote:
As far as the wrists rolling back, I’ve had this problem as well. It helps to SQUEEZE THE SHIT out of the bar. If you have a partner have him cue you to crush the bar. Your wrists can’t really roll back if your hand is closed tight.
As far as getting your air and leg drive, take a look at how you breathe. Stand up right now and take a huge breath. Take a few more. Now, is your chest moving up and down or is your belly moving in and out? If it’s the latter, than you are breathing correctly; if not make an effort to learn how to breathe into the stomach rather than the chest.
The leg drive is a little difficult. What I do right now is start with my eyes about 6 inches under the bar, get my shoulders blades tight, get up on my traps and push myself until my eyes are under the bar with my legs. This is for a feet out in front position. If you like to have an arch and have the legs back, concentrate on getting tight so that you feel like a coiled spring and then driving the heels into the floor when you want your drive. It helps to have someone scream “heels down”. Hope that helps.
If your wrist are “unlocking” get some wraps. www.prowriststraps.com Get the ZRV-Pro in 24 or 36" length. If you order, PM me for a discount code. Cast them like they show on EFS. Perhaps if your wrist are instable, you are actually holding back.
No advice is dumb man, I know you are trying to help. I was looking at wrist straps last week actually on that same site. I didn’t know what kind to get though. I have small wrists so maybe the 24"? I’ll PM you for that code.
And yes, I also try to pull the bar apart to activate my lats. Thanks for the response 4est.
[quote]4est wrote:
Dre,
If your wrist are “unlocking” get some wraps. www.prowriststraps.com Get the ZRV-Pro in 24 or 36" length. If you order, PM me for a discount code. Cast them like they show on EFS. Perhaps if your wrist are instable, you are actually holding back.
#1. Wrists roll under the bar when the weight gets heavy and I can’t keep my elbows, forearms and hands aligned under the bar.
2. This coincides with # 1. I can’t keep my elbows tucked and this also makes my wrists roll.
3. Don’t think I am filling my belly with enough air and holding it, and not getting enough leg drive.
My Incline and decline benches and even my Military press continue to go up, but my bench doesn’t. I don’t understand how my full range bench is only about 25-30#s less than a 3 board. Sorry for the long ass post. Any advice or recommendations fellas?[/quote]
Have you tried a thumb under grip? It’s what I use. I find that it provides a more stable base of support and keeps the weight right over the bones of the forearm.
also an instability controlling the bar can come from a lat weakness. If you have a chest supported row machine, go through your bench movement but in reverse. Obviously you will be pulling, not pushing. weak lats can lead to the inability to keep the elbows tucked.
you cant let girls in the club…just kidding, welcome phil’s female friend…what do the ##'s look like? etc, etc[/quote]
Ok then. I’m christina. I guess I have only been lifting for a short time. I’ll have to keep remembering that when I get mad at my #s. Which maybe I’ll tell you and maybe I won’t.
I started lifting at home with not much equipment, just to get stronger and bigger. Then switched to a gym that sounded alarms if you dropped a weight. (only once for me). Then switched to a PL gym the first of the year. So I guess most of my progress has been since January.
Phil’s definitly helped me get to where I am today including recommending the gym I’m now at and getting me addicted to pling. I train with a bunch of old school guys that are kicking my ass trying to get me ready for my first usapl meet.
And for some reason, Phil keeps pushing that date up. Its not in a lil over a week! It’s the end of April. And I think that’s FOUR weeks away! Anyway, this Monday and Wednesday will be my last ME before the meet and hopefully have some better pr’s to set me up better for the comp day.
Yea, those ##'s…
sq 140 bench 90 dl 220
(its only 6 months. Remember??)
And is Matt always a sick bastard? Just wondering.
Thanks Meat. By thumb under do you mean a thumbless grip? I am just not familiar with the term you used. On the chest supported rows I like to use a neutral grip. I think I might try them with a pronated grip instead to simulate a reverse bench movement. Thanks again. See, Im not ungrateful :).
[quote]maraudermeat wrote:
Dre Cappa wrote:
#1. Wrists roll under the bar when the weight gets heavy and I can’t keep my elbows, forearms and hands aligned under the bar.
2. This coincides with # 1. I can’t keep my elbows tucked and this also makes my wrists roll.
3. Don’t think I am filling my belly with enough air and holding it, and not getting enough leg drive.
My Incline and decline benches and even my Military press continue to go up, but my bench doesn’t. I don’t understand how my full range bench is only about 25-30#s less than a 3 board. Sorry for the long ass post. Any advice or recommendations fellas?
Have you tried a thumb under grip? It’s what I use. I find that it provides a more stable base of support and keeps the weight right over the bones of the forearm.
also an instability controlling the bar can come from a lat weakness. If you have a chest supported row machine, go through your bench movement but in reverse. Obviously you will be pulling, not pushing. weak lats can lead to the inability to keep the elbows tucked.
[quote]Dre Cappa wrote:
Thanks Meat. By thumb under do you mean a thumbless grip? I am just not familiar with the term you used.
same thing… I like to use the thumb as a brace for the bar.
It’s only my opinion, but I wouldn’t go to wrist wraps to solve the problem. I used them up until I started getting ready for my meet and they have definitely set me back some. Now i will only use them on way above 1 RM stuff. The wrist wraps put me in a different pressing groove and they change where I grip the bar.
Welcome aboard Christina. I am pretty new myself here. As far as Matt, I think he meant cooties, as in the stuff little kids say they get from the opposite sex. I read his post a couple times before I got it though lol. Anyway, welcome and the best of luck in your training.
Dre
[quote]c. wrote:
gags wrote:
you cant let girls in the club…just kidding, welcome phil’s female friend…what do the ##'s look like? etc, etc
Ok then. I’m christina. I guess I have only been lifting for a short time. I’ll have to keep remembering that when I get mad at my #s. Which maybe I’ll tell you and maybe I won’t.
I started lifting at home with not much equipment, just to get stronger and bigger. Then switched to a gym that sounded alarms if you dropped a weight. (only once for me). Then switched to a PL gym the first of the year. So I guess most of my progress has been since January.
Phil’s definitly helped me get to where I am today including recommending the gym I’m now at and getting me addicted to pling. I train with a bunch of old school guys that are kicking my ass trying to get me ready for my first usapl meet.
And for some reason, Phil keeps pushing that date up. Its not in a lil over a week! It’s the end of April. And I think that’s FOUR weeks away! Anyway, this Monday and Wednesday will be my last ME before the meet and hopefully have some better pr’s to set me up better for the comp day.
Yea, those ##'s…
sq 140 bench 90 dl 220
(its only 6 months. Remember??)
And is Matt always a sick bastard? Just wondering.
If, however, you are referring to my flipped over condom/maxi-pad comment and find that disgusting, well I say welcome to the locker room, because that’s about as clean as it gets for me.
Anyway, nice numbers, especially considering that you’ve just started. Maybe I missed it somewhere, but what is your bodyweight? Welcome.
[quote]c. wrote:
Ok then. I’m christina. I guess I have only been lifting for a short time. I’ll have to keep remembering that when I get mad at my #s. Which maybe I’ll tell you and maybe I won’t.
If, however, you are referring to my flipped over condom/maxi-pad comment and find that disgusting, well I say welcome to the locker room, because that’s about as clean as it gets for me.
has anyone mentioned our tendency to post our full frontal nude shots. i like to do it- “Silence of the Lambs” style with the junk tucked and bright red lipstick, while mumbling- “I would fuck me…”
