or Connect
Styleforum › Forums › Culture › Health & Body › Random health and exercise thoughts
New Posts  All Forums:Forum Nav:

Random health and exercise thoughts - Page 2826

post #42376 of 57260
Lowbar squats having some good influence on my main lifts. Used to never be able to stand up with heavy cleans if I didn't get the bounce at the bottom, but managed 140kg hang clean even after pausing for a moment to get in proper position.

Also, grinding out a snatch dead lift at 180kg really puts into perspective just how strong the elite guys are who are snatching that much.
post #42377 of 57260
Yes, snatch deadlift are a special kind of fun/hard biggrin.gif
post #42378 of 57260
Switched from SS to a variation of Greyskull LPabout a month ago and it has helped move my squat and deadlift up. Here is the current setup-

Mon, Fri - workout A
squats - warm up, 1x5@100%, 2x5@80%
bench - warm up, 3x5
curl - 3x10
incline db bench - 3x10
incline cable fly - 3x10
seated db curl - 3x10

Wed - workout B
deadlift - warm up, 1x5@100%, 2x5@80%
standing ohp - warm up, 3x5
bent over rows - warm up, 3x5
chin up - 3x10
ab work

I still do squats and dl first on their respective days, but only 1 set of 5 at max and then 2 sets of 5 at 80% of the first set. This has kept me from being too gassed for the other lifts. I've moved my long stalled OHP up 10 lbs, and I think my bench should be moving up too (currently moving back towards my max after a reset). That is my weakest big movement right now, and I'm hoping the extra work will help add the 20lbs to my bench to get where I want to be (1.5/2/2.5 on the big 3). Extra arm work is just because summer is coming.

It seems to be working well for me, but any critique would be welcomed.
post #42379 of 57260
Quote:
Originally Posted by js4design View Post


It seems to be working well for me, but any critique would be welcomed.

That's your only problem right there. DON'T CHANGE anything if it's working foo.gif Keep pushing and come back in a few months/week if you are having issues.
post #42380 of 57260
Quote:
. Extra arm work is just because summer is coming.

i'd replace the arm work with 4 more squat variations. How are you gonna grow your arms if you only squat twice a week?
post #42381 of 57260
Gonna be lifting at the same gym as Ulysse jr this summer. It's next to the investment bank im at. Can't wait to see his humungous BBC in action (no homo).

tlSRlC4.jpg

It's like a sea cucumber.
Edited by fuji - 4/17/14 at 11:05am
post #42382 of 57260
Quote:
Originally Posted by virus646 View Post

That's your only problem right there. DON'T CHANGE anything if it's working foo.gif Keep pushing and come back in a few months/week if you are having issues.

I guess I should have been more specific. My bench still lags behind the other lifts, and I haven't been doing this new routine long enough to know if it will work. I'm not one to be impatient, I stuck with SS for close to 2 years, I just don't want to spin my wheels if others have been down this road and have the experience to say if this is a good course of action or if something might work better.
post #42383 of 57260
If you want to increase your bench, bench more.

4 day a week, Chest+arms/Lower/Chest+shoulders/Back for full bro-mode.
post #42384 of 57260
Quote:
Originally Posted by GraphicNovelty View Post

If you want to increase your bench, bench more.

4 day a week, Chest+arms/Lower/Chest+shoulders/Back for full bro-mode.

 

Sometimes, less is more and accessories are better.

post #42385 of 57260
Js4design going from 2 years of ss to that template where your breaking two of the sets down to 80% seems like a regression.

if its a recovery problem if being too gassed to bench after squat switch to a daily undulating periodization instead of linear.
post #42386 of 57260
Quote:
Originally Posted by ridethecliche View Post

Sometimes, less is more and accessories are better.

Should he do westside and just never bench? Could do some board presses, pin presses, reverse band presses, presses against chains, speed bench, normal band presses, tie some kettleballs to the bar and bench, fuck he could even by a bench shirt. Would be elite as fuk, not letting his body adapt.
post #42387 of 57260
Quote:
Originally Posted by fuji View Post


Should he do westside and just never bench? Could do some board presses, pin presses, reverse band presses, presses against chains, speed bench, normal band presses, tie some kettleballs to the bar and bench, fuck he could even by a bench shirt. Would be elite as fuk, not letting his body adapt.


I think eastside's a better program, tbh.

 

 

post #42388 of 57260
Quote:
Originally Posted by js4design View Post


I guess I should have been more specific. My bench still lags behind the other lifts, and I haven't been doing this new routine long enough to know if it will work. I'm not one to be impatient, I stuck with SS for close to 2 years, I just don't want to spin my wheels if others have been down this road and have the experience to say if this is a good course of action or if something might work better.
If it turns out your current template gets your bench moving, don't change it.
Otherwise, look at the changes below (changes are highlighted). In my experience, lots of volume drives the bench very effectively. This is what I would do:
 
Quote:
Originally Posted by js4design View Post

Mon, Fri - workout A
squats - warm up, 1x5@100%, 2x5@80%
bench - warm up, 4x6, 5x5, 6x4 (change rep scheme every workout and increase the weight by 5 lbs: 100x4x6, 105x5x5, 110x6x4, start again with 110x4x6...
curl - 3x10
incline db bench - 3-5x10 (add a set every workout, when you reach 5x10, go back to 3x10 with a heavier dumbbell)
incline dumbbell fly, 5 sec negative - 3-5x8 (these sets are negatively correlated with db bench; when you do 5 sets of db bench, you do 3 sets of flyes.
seated db curl - 3x10

Wed - workout B
deadlift - warm up, 1x5@100%, 2x5@80%
ohp - warm up, 4x6, 5x5, 6x4 (change rep scheme every workout and increase the weight by 5 lbs: 100x4x6, 105x5x5, 110x6x4, start again with 110x4x6...
bent over rows - warm up, 3x5
Dips / pushups - 3-5x8-10 (add a set every workout, when you reach 5x10, go back to 3x10 with a heavier weight)
chin up - 3x10
ab work

 

 

Quote:
Originally Posted by fuji View Post


Should he do westside and just never bench? Could do some board presses, pin presses, reverse band presses, presses against chains, speed bench, normal band presses, tie some kettleballs to the bar and bench, fuck he could even by a bench shirt. Would be elite as fuk, not letting his body adapt.
 
Lol, Westside is the most confused and confusing program.
 
Louie Simmons reads some old Russian books about strength training, misunderstands them.
People think Westside looks badass and start a Westside template, but misunderstands how they should tailor it to themselves.
 
 
Quote:

Originally Posted by ridethecliche View Post

 

I think eastside's a better program, tbh.

Is that a joke?

post #42389 of 57260
Thanks conceptionist, that is what I was looking for. I'm going to stay with the current plan until the end of the month and if I can't break through on bench I'll give this a try.
post #42390 of 57260
Quote:
Originally Posted by conceptionist View Post

 

Is that a joke?

 

Yeah, he was being a snarky mofo so I figured it didn't merit a real answer.

New Posts  All Forums:Forum Nav:
  Return Home
  Back to Forum: Health & Body
Styleforum › Forums › Culture › Health & Body › Random health and exercise thoughts