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Random health and exercise thoughts - Page 2707

post #40591 of 57458
Day 3 of keto feeling weak but my fart game is ridic
post #40592 of 57458
Quote:
Originally Posted by TeeKay View Post

Day 3 of keto feeling weak but my fart game is ridic

I'm on day 10 of a Keto cycle, I feel your pain, brother. What's worse is the fact that I have a torn right calf, hamstring and now experiencing some knee tendonitis all on my right leg...
post #40593 of 57458
Quote:
Originally Posted by TehBunny View Post

Charly just saw your last squat video (HOLYSHIT), good luck on the 6 plates!
Was wondering why you squat so fast though (without much rest at lockout), just personal preference? I know I would fail horribly if I squatted with such speed, srsly mirin....

Thanks. It's something I picked up in the past couple months. Just feels like it's easier doing that with anything over 3 reps.

If you look at my past videos, I used to take some long ass pauses up top. Probably took some umph out of my squats.

I might have to take it a bit of time between reps next week though. And concentrate more.
Quote:
Originally Posted by Coldsnap View Post

charly u got new shoes

Yep, now my rogues are just weeping silently in my trunk.
post #40594 of 57458
Quote:
Originally Posted by Tigerprawn View Post


My bench has always been incredibly weak compared to the other lifts. I'm pretty sure I've mentioned this before, but it looks like it's getting better. I've been putting more emphasis on upper body strength since I felt I was lagging behind. More chin ups, more pull ups, more plates raises, lots of body weight stuff as accessory work and I'm starting to see some results. Hopefully, I can hit a two plate bench comfortably in the next few months.

Can someone rec a bench video for form? I wanna make sure I'm doing it properly.

 

Since no one else has responded to this, allow me to share my noob-experiences :)

 

 

 

If you just want to put pounds on the bar for the bench with PLing methods, here's what I learnt from that video and the guys at my gym:

 

Most of the them take a wide grip, arch a lot and bring the bar down high on their chest, around the nipples (like in the video). This is done to minimize the ROM. 

 

The degree of tucking is a function of your grip width. I use a max width grip now to account for my long arms so I don't tuck a lot. That makes the bar path go pretty straight up and down in contrast to a bow if you would tuck more. Make sure the wrists are in line with the elbows. I tucked too much beofre so the elbows were in front of the wrists which created a bowed bar path. 

 

Proper leg drive made a huge difference. I set my feet as wide as I can to get them under and as close to the bar as possible. The closer you can get your feet to the bar, the less risk of the butt to shoot off the bench. You will know when you've set up correctly and tight enough, because you simply cannot move anything besides the arms.

 

I push my ass and body towards the bar just as I start to push the bar up. I used to push the butt up towards the ceiling which only had it coming off the bench. Pushing it towards the bar will also reinforce the arch as you tend to lose some tightness at the bottom.

 

Another thing is that they set their ass down after they've pulled out the bar. So they first set their feet, then create a big bow from their feet to the traps, then they pull out the bar, and lastly they set their butt down as close to the bar as possible.

 

Some guys find it easier to get a good push when they place the bar further down into the palm of their hand, so when you push it looks more like how you would push someone IRL.

 

I also chalk my upper back and the bench to make sure I don't slip out of position.

post #40595 of 57458
Quote:
Originally Posted by Tigerprawn View Post

My bench has always been incredibly weak compared to the other lifts. I'm pretty sure I've mentioned this before, but it looks like it's getting better. I've been putting more emphasis on upper body strength since I felt I was lagging behind. More chin ups, more pull ups, more plates raises, lots of body weight stuff as accessory work and I'm starting to see some results. Hopefully, I can hit a two plate bench comfortably in the next few months.

What is your split like... whatever you are weakest at, you should be doing as much as possible and first in each workout. I bench 4x a week now and have been seeing good injury free gains
post #40596 of 57458

 

Shame he failed on depth. Crazy speed anyway.

post #40597 of 57458
Teekay how did you change your username?
post #40598 of 57458

Another thing with driving up the bench:

 

- My bench press responds very well to higher volume in relation to squats and deads and I know some people who feel the same (Its much more common to bench with higher frequency and higher volume than squats and deadlifts, simply because it allows for more training by involving less muscles and overload on your body)

 

- What I always do with a lift when it stalls and what has worked every time so far, is to deload and build back up with higher volume. So if I did 3 sets of 5 before, I take off 15% and start doing 4 sets of 5 and always take the last set for as many reps as possible. So in those first weeks with 15% off the bar, it may look like 5 reps, 5 reps, 5 reps, 8 reps.

post #40599 of 57458
My bench max is 190 right now. Still sucks but I'm happy with that, around my meet 135 felt damn heavy and now I can rep that like it's nothing.

Greg has me doing a few sets of pushups every day and I feel like that's the main driver on my bench right now. Problem with my bench is I just don't have the upper body development like I do lower body, on my legs there's not really a muscle that is under developed. I was told to develop a big row for a big bench, so I can always row more than I can bench. So I'm going to disregard people's advice now and get my chest and triceps huge. I did dumbell flys monday as a main accessory.
post #40600 of 57458
Quote:
Originally Posted by Coldsnap View Post

So I'm going to disregard people's advice now and get my chest and triceps huge. I did dumbell flys monday as a main accessory.

funny because i kept telling you to stop with all the other BS and if you want to increase your bench more just bench more but noooo you'd rather keep trying to make your squat and deadlift go up a marginal amount than actually see actual bench gains.


Also, new Broscience:

post #40601 of 57458
That Broscience is great, haven't watched a video of his in awhile. That tadpole had me laughing and relating.
Quote:
Originally Posted by GraphicNovelty View Post

funny because i kept telling you to stop with all the other BS and if you want to increase your bench more just bench more but noooo you'd rather keep trying to make your squat and deadlift go up a marginal amount than actually see actual bench gains.

Marginal, no way man. Right now deadlift and squat are 725-750lbs of my total, I have a journal of my 5/3/1 on 12-06-2012 that put my squat and deadlift total at 334lbs. I'm sure people have progressed faster, but that's pretty good for me. In that time bench went from 110 to 185, so thats sorta bleh progress heh. I had to do all that back work though, it was what rehabbed my shoulder and has given me healthy shoulders now.

edit - but yea I remember you saying something about frequency, which helped. But my shoulders were so fucked up in the beginning I could only manage to bench once a week. Genetically I'm not really built to have a hauss bench, it's going to take a lot of work and filling out to make my bench stroke shorter.
Edited by Coldsnap - 3/5/14 at 7:46am
post #40602 of 57458
Quote:
Originally Posted by Coldsnap View Post

My bench max is 190 right now. Still sucks but I'm happy with that, around my meet 135 felt damn heavy and now I can rep that like it's nothing.

Greg has me doing a few sets of pushups every day and I feel like that's the main driver on my bench right now. Problem with my bench is I just don't have the upper body development like I do lower body, on my legs there's not really a muscle that is under developed. I was told to develop a big row for a big bench, so I can always row more than I can bench. So I'm going to disregard people's advice now and get my chest and triceps huge. I did dumbell flys monday as a main accessory.

I think flyes and pushups are great accessory work. Size can def hold you back and flyes will prob get some hypertrophy going on. Pushups seem really good to learn a person how to press the bar like how you push someone IRL and to keep the scapula back through the motion. The coach I'm looking to use later on usually have flyes and pushups in his protocols.

 

I'm not completely sold on the connection between rows and bench, but I could be wrong. I think it has some transfer, but it seems like a more logical connection for the shirted bencher who needs really strong lats to even be able to get the bar down to his chest due to the restricting shirt. that said, I still do rows and face pulls 3x a week for shoulder health and prehab.

post #40603 of 57458
I did decline bench in the smith machine with my hands at the collars today because I literally have no balls. Dat chest pump though.

RHET should I get on some phaggy time mens physique shit for summer of 2015? I think it could be quite fun.
post #40604 of 57458
Quote:
Originally Posted by conceptionist View Post

I think flyes and pushups are great accessory work. Size can def hold you back and flyes will prob get some hypertrophy going on. Pushups seem really good to learn a person how to press the bar like how you push someone IRL and to keep the scapula back through the motion. The coach I'm looking to use later on usually have flyes and pushups in his protocols.

I'm not completely sold on the connection between rows and bench, but I could be wrong. I think it has some transfer, but it seems like a more logical connection for the shirted bencher who needs really strong lats to even be able to get the bar down to his chest due to the restricting shirt. that said, I still do rows and face pulls 3x a week for shoulder health and prehab.

Gotta learn to utilize your lats when you bench. Flies and push ups will aid in hypertrophy but won't add pounds to your bench.
post #40605 of 57458
I think some good 'ol fashioned hypertrophy is what dis playa needs
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