I think it's been seen by the always shitty mirror fit pics from my apartment that I can't get dat sweet lighting. Better to overestimate than flex, photoshop, and shade myself to appear more defined.
Quote:
Originally Posted by
Flame 
1)
my
upper body bench workout:
- Bench 4x6
- Superset incline db 3x8 then as many decline pushups as possible
- Pullups 3x10
- Bar Dips 3 x10
I'm stalling on bench progress. Can only manage 1 set of 5 bw. I also bench once a week. Only consolation is that I can bench more reps at lighter weights now.
Whats the issue? My lower body is way stronger (and bigger) than my upper. My OHP is also disproportionately strong compared to my bench (doing 50 kg for reps on OHP = should be hitting 80kg for bench, but no.....)
2)
On the subject of DLs, anyone here pull strictly with double overhand? I'm currently like this, but i find I cannot manage anything past 3 plates (need to use mixed grip). I guess just alternating which hand is supinated on alternate sets to prevent any imbalances?
For bench, how much weight are you pushing? Once you hit 1.5x bodyweight then you'll have to do much fewer reps for work sets. Try madcow 5x5 or 5/3/1 for good methods of progressing on bench once you get higher in weights. I think 4x6 and then then following two exercises might be too many reps for you. Try periodizing 2x12 @ 10rm one week, 2x8 @8rm next, then 2x5rm the third week, after that then recalculate weights. Are you always going until failure? If you are, then stop. Use a weight so you have one rep in the tank at least and try stopping then.
re: DL
I use double overhand for everything up to 315 to work on my grip strength. When I'm going for 1rms, I use alternating grip, and change grips each time. This is the method that Wendler recommends and I've found it works pretty well.
