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Random health and exercise thoughts - Page 1502

post #22516 of 47639
Thread Starter 
I think I need to go a bit less than 95-100% for my westside ME days. I am feeling the grind after today's 4 heavy singles for DL at 365, felt harder than 2 weeks ago for sure.
post #22517 of 47639
Quote:
Originally Posted by conceptionist View Post

tldr: I just want to get my bench to 100 kg while not having a bodyweight of more than 90. I believe my 1 RM is 75.

If all you want is a 100kg bench press, then you don't have to worry too much about maximizing your arch and leg drive since. You can still bench with your shoulders retracted, a small arch (thoracic extension) and still utilize some leg drive because I still think it's much more efficient and a more natural movement that pressing a "pure bodybuilding" style with no leg drive and a completely flat back. I also find that when guys use that latter style, a lot of beginners (and guys that have been lifting for a while) begin to protract their shoulder blades on the concentric... which I do NOT like.
post #22518 of 47639
Quote:
Originally Posted by Eason View Post

I think I need to go a bit less than 95-100% for my westside ME days. I am feeling the grind after today's 4 heavy singles for DL at 365, felt harder than 2 weeks ago for sure.

Change your movement or perform triples with 90%. I have ME lower day too bro <3. Gonna do front squats because I havent done them in a while.
post #22519 of 47639
Thread Starter 
heavy box squartz next week. tmrw is chest day, going for 235+ on incline.
post #22520 of 47639
Thread Starter 
I am feeling the benefits of CBL. 2 more weeks and I hope I can be in 6-pack town

here comes the gay train: Warning: Spoiler! (Click to show)
1DPUy.jpg
post #22521 of 47639
Quote:
Originally Posted by joshuadowen View Post

 

I know there is a school of thought that says arch your back as much as possible while benching. The idea (as I understand it) is that this decreases the angle between your arms and torso (like a decline press) and allows you to press more weight. I'm sure that this is true, but unless you are a competition lifter where every pound counts, I'm don't think that the increased pressing capacity justifies the risk of taking your spine out of a solid, neutral position. The risk of spinal injury during a bench press is pretty low, as you aren't really loading your spine, but I find that people who get used to benching exaggerated spinal flexion tend to have that same exaggerated flexion when they overhead press - and that poses a much greater risk. 

 

In general, I believe that all lifts should be performed with your spine in a neutral position and your core completely locked down. For benching, this means low back pressed firmly against the bench and feet flat on the floor. You are pretty tall so that shouldn't be a problem. For shorter people (like me) it's sometimes necessary to put some plates down under your feet so they aren't dangling. Scapular retraction and external rotation of the shoulders are also important, but it sounds and looks like you've already got that part down. 

 

Again, and because I know I'm going to catch some flack for this post, I don't think you are doing it WRONG. I think that you've followed an approach endorsed by a large group of powerlifters. I just think that this approach doesn't necessarily make the most sense for people who aren't competitive lifters. The risk of injury isn't worth a 5-10 percent increase in your pressing capacity, particularly as you aren't anywhere near theoretical maximum pressing capacity for a guy your size.

 

Quote:
Originally Posted by mrchariybrown View Post


If all you want is a 100kg bench press, then you don't have to worry too much about maximizing your arch and leg drive since. You can still bench with your shoulders retracted, a small arch (thoracic extension) and still utilize some leg drive because I still think it's much more efficient and a more natural movement that pressing a "pure bodybuilding" style with no leg drive and a completely flat back. I also find that when guys use that latter style, a lot of beginners (and guys that have been lifting for a while) begin to protract their shoulder blades on the concentric... which I do NOT like.

 

Thanks for the input.

 

I'm gonna bring in my grip a bit and see how it feels with the whole feet planted on the ground. I'm still gonna arch since I find it helps me staying tight and keep shoulders back, but also for pushing some more weight.

 

I'm sore as hell in my pecs today, so I guess I wasn't that bad at activating those muscles after all.

post #22522 of 47639
Went with the Charley approach and after hitting a couple reps of paused benches at 230, went down to 145 and did 15 x 3 paused with a focus on speed. I noticed that my weak/sticking point at the heavy levels is probably six inches off my chest, however, on the lighter speed work, the weak point is very close to lock-out. Is this normal and what does it mean I should work on?
post #22523 of 47639
Quote:
Originally Posted by Axelman 17 View Post

Went with the Charley approach and after hitting a couple reps of paused benches at 230, went down to 145 and did 15 x 3 paused with a focus on speed. I noticed that my weak/sticking point at the heavy levels is probably six inches off my chest, however, on the lighter speed work, the weak point is very close to lock-out. Is this normal and what does it mean I should work on?

Well with the lighter work, you're just getting fatigued at the later reps.

If your sticking point is about 6 inches from your chest of heavier weights, then I suggest you start doing some paused pin presses (or board presses) from about 4" off your chest.
post #22524 of 47639
If I eat loads of icecream and then go have a 2 hour nap is that carb back loading because that's what I'm about to do.
post #22525 of 47639
dawg u backloadin
post #22526 of 47639
When I wake up will i be 4% bodyfat?
post #22527 of 47639
Well, if you don't I am sure it is a form issue or you aren't trying hard enough.
post #22528 of 47639
Thread Starter 
Quote:
Originally Posted by fuji View Post

If I eat loads of icecream and then go have a 2 hour nap is that carb back loading because that's what I'm about to do.

u be loadin dat dere back, if you know what I'm saying, mmmmmmmmmhmmmmmmmmmmmmmm.
post #22529 of 47639
All joking aside tho, i read something in the book i skimmed over. That eating close to bedtime during backloading might not be the best thing today because your body wont release dat hormone growth until its insulin levels are back to normal during sleep. So you should stop eating ice cream abou 1n hour to an hour 1/2 after beddy time.

So far backloading has been going really well. Girlfriend made a commet at how cut in my stomach looks this morning and I PRed twice this week... not bad. I just gotta grow my chest, I don't look right with this huge back and not that developed chest.
post #22530 of 47639
Thread Starter 
That's why you aren't supposed to eat complex carbs in that meal. Having the growth hormone released 1-1.5 hours after you sleep is fine IIRC.
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