Lift things up and put them down.

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Re: Lift things up and put them down.

Postby DeafIdiotGod » Sat Mar 28, 2015 4:10 pm

Anyone got any strategies for improving bench press performance? My other lifts are either at or near their current goals but bench is noticeably lagging behind.

More often than I'd like, I lower the bar down and just can't get it back up without help when I'm trying for a higher weight.
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Re: Lift things up and put them down.

Postby ptozzi » Sat Mar 28, 2015 5:13 pm

DeafIdiotGod wrote:Anyone got any strategies for improving bench press performance? My other lifts are either at or near their current goals but bench is noticeably lagging behind.

More often than I'd like, I lower the bar down and just can't get it back up without help when I'm trying for a higher weight.

I'm in no way an expert but these are some small things that I've found helpful.

- For the bottom of the movement, put your legs into it. Sort of like you're trying to push yourself backwards. (Improving your squat can help here, I guess.)
- Also, I always pretend like I'm trying to pull the bar apart (firm grip on the bar, move your hands outward). I've been told it engages your triceps more.
- Many people swear by music. I don't listen to any when I work out, but my friend claims he benches like 20 pounds more with music that gets him hype.

That's about the best advice I can give. Someone more experienced might have better tips.
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Re: Lift things up and put them down.

Postby brlmski » Sat Mar 28, 2015 5:30 pm

#1 way to break any plateau is to increase volume. aka bench more
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Re: Lift things up and put them down.

Postby DeafIdiotGod » Sat Mar 28, 2015 6:15 pm

I've been doing a lot of close armed push ups each day to keep my chest active. My routine is Greskull LP so it's bench every other workout, reckon I should stick it into each workout to speed it up? The rest days should be enough to recover I think.

@Yoder
My other muscle groups I'm pretty sure are fine since all my other lifts are ahead. I think my chest is just behind since I wasn't pushing it as hard time n the past.
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Re: Lift things up and put them down.

Postby brlmski » Sat Mar 28, 2015 7:01 pm

what do your amrap sets look like?
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Re: Lift things up and put them down.

Postby DeafIdiotGod » Sat Mar 28, 2015 7:42 pm

@brlmski

On my last successful bench session (2 bench days ago) I got out 7 on the final set so I thought I was in a good place to up the weight, apparently not. I think I'll just do bench every workout for a bit and see where that takes me.

Also I upped my Deadlift yesterday while getting hyped up on NLDW so I might stick that on while doing it too.
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Re: Lift things up and put them down.

Postby UnwashedMolasses » Sun Mar 29, 2015 10:07 am

UnwashedMolasses wrote:Also, as far as the bench press, I quit benching for months because I was getting nowhere and starting to risk injury. This is the video that turned that around for me. Best opening line ever.


For me it was almost entirely a form issue. Keeping the shoulder blades together and focusing on the chest raised my bench ~40 pounds in a month or two.
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Re: Lift things up and put them down.

Postby mofaux » Wed Apr 01, 2015 3:33 am

Woland wrote:today I was deadlifting 117.5 kg and something just didn't feel right, so I stopped and decided to record my self. Lo and behold, I had shit form. Guess I have to deload :roll:
I think my problem is that my hips come up too early. sorry for blurriness, my iphone has can't focus on objects far away


honestly i'd start worrying about your form when you're doing 315 and not care too much before then. Your form isn't perfect but it doesn't look like you're about to hurt yourself. The main thing I don't like here is that you can see and hear that you're launching the bar straight off the ground, try to start from a light pull when deadlifting so you aren't going from 0 to 1,000 right off the bat. If you can hear the weights from the ground you're putting unnecessary pressure on your back by lifting a lot of weight with a fully relaxed muscle instead of building on a very light pull.

I don't know if that makes a lot of sense beause I'm pretty drunk right now, but definitely your form is going to change as you lift more weight anyway, and you should be moving up in weight fast enough that it'll be a waste of time to try to get every lift perfect until you're putting up 3 plates. As long is your form isn't so terrible you aren't going to hurt yourself, you're good.


Haven't seen this thread in a year because I got a bunch of injuries from being drunk(broken hand, fucked up hip, neck, back), but I finally got back to 405 x 3 dl and 315 x 4 squat so I'm going to try to match my maxes from last year then work on my original goal of flipping over a car.

feels good man
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Re: Lift things up and put them down.

Postby adiabatic » Wed Apr 01, 2015 9:39 pm

SteevMike wrote:i read that keto can make your hair fall out so fuck keto


Losing a lot of fat quickly (2lb/week or more) will do that, not keto. I had hair fall out when I stopped mainlining Coke (the beverage!) at 18 and went from 245 to 215; the hair came back while the fat didn't.
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Re: Lift things up and put them down.

Postby Cowboy » Fri Apr 10, 2015 2:18 pm

Started doing pushups and situps

20+5 in the morning/50

Those first 3 days of pushups hurt soooo bad, but when I finished i'd be really pumped and like flex at myself and stuff lol it was fun

Day 4 I did 25, so awesome.

gonna see if I can hit 30 by Sunday.

Honestly excited for pushups every night.
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Re: Lift things up and put them down.

Postby bels » Tue Apr 21, 2015 8:11 am

Gotta start wearing gym clothes to work to cut down on the amount of time I spend getting changed every day. Please recommend ideas for gym gear that is cool enough for me to wear at work.

Surely now is the time if any for me to buy a lonsdale tracksuit
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Re: Lift things up and put them down.

Postby donut_milk » Wed Apr 22, 2015 7:33 pm

Being on a cut blows. Though, I'm starting to see more clear definition in my mid-section and arms.

Also, anyone here climb or boulder? I started climbing again and forgot how much fun/terrifying it is. I guess this helps with the arm definition as well.
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Re: Lift things up and put them down.

Postby Prince of Scandinavia » Wed Apr 29, 2015 4:30 am

I'm really loving getting big and everything is going great. Still doing a steady linear progression with Madcow's workout plan. But I'm starting to not fit any clothes I used to before. In the start I took it as a good sign, but now when I'm out buying clothes, I can't really find anything that fits. I used to be a small where it fit a bit loose on me, now a small is way too tight, but medium shirts and jackets have too wide shoulders and too long arms. When it comes to pants my calves seem to be too big for most slim pants. I used to be 30/32 and now I need to get some wide legged jeans so my calves don't stick out and the pant doesn't drape from my calves down. But now I can't find any slim or skinny jeans that does this and might go over to tapered jogging pants like represent clothings biker jeans.. Any tips for how to find clothes now when you are too big for one size and too small for another? Besides trying it out in stores of course.
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Re: Lift things up and put them down.

Postby bels » Wed May 20, 2015 11:00 am

I booked some PT sessions. How can I tell if my PT is a joker or worth it?
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Re: Lift things up and put them down.

Postby JonjoShelvey » Fri May 22, 2015 6:55 pm

Idk how it is in LONDON but here in AMERICA most PTs are jokers. If u just wanna get "fit" pt is fine I guess(could learn it all online4 free) but if you wanna powerlift/Olympic lift u want a coach.
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Re: Lift things up and put them down.

Postby bels » Fri May 22, 2015 7:21 pm

The PT is a semi professional arm wrestler
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Re: Lift things up and put them down.

Postby bels » Mon May 25, 2015 5:33 am

The pt has sent me a training plan that contains three different types of bench press on one day
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Re: Lift things up and put them down.

Postby JonjoShelvey » Mon May 25, 2015 3:39 pm

post the plan and ur goals here ill tell u if it's dumb or not
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Re: Lift things up and put them down.

Postby bels » Tue May 26, 2015 5:22 am

I'm pretty sure it's dumb because he never asked what my goals were and I didn't say them other than "do more bar work"

DAY 1 SHOULDERS AND BACK

EXERCISE SETS/REPS REST

MILITARY PRESS 4 X 8-12 90

LOW CABLE UPRIGHT ROW 4 X 8-12 90

BENT OVER DUMBBELL SHRUG ROW 4 X 8-12 90

WIDE GRIP CABLE ROW TO CHEST 4 X 8-12 90

LAT PULL DOWNS 4 X 8-12 90

BARBELL ROWS 4 X 6-10 90

DAY 2 LEGS AND CHEST

LEG PRESS 4 X 10-14 90

STEP UPS 4 X 8-10 90

LAYING HAMSTRING CURL 3 X 12-16 90

BENCH PRESS 4 X 8-12 90

INCLINE DUMBBELL BENCH PRESS 4 X 8-12 90

FLAT CLOSE GRIP DUMBBELL BENCH PRESS 4 X 6-10 90

DAY 3 SQUAT AND DEADLIFT

BOX JUMPS 4 X 6 60 WU

KETTLEBELL SWINGS 4 X 10 60 WU

SQUATS 4 X 6-10 120

GOBLET/ FRONT SQUATS 4 X 8-12 120

DEADLIFT 4 X 6-10 120

ROMANIAN DEADLIFT 4 X 8-12 120


I reckon I'll stick with it for six weeks (i booked six sessions w/him) and see what happens. It's not going to kill me, right?
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Re: Lift things up and put them down.

Postby odradek » Tue May 26, 2015 7:03 am

seems like a fine split and none of the movements are goofy weird things, though legs and chest is kind of nontraditional and deadlift followed immediately by romanian deadlift is a new one. it looks like the big 4 with accessory work built around them, which isn't really something you need a personal trainer for. i assume that third number is rest time, not weight, otherwise some stuff is seriously fucked up. if i were to make changes, i'd add squats on day 1, maybe front squats instead of back squats (DO MORE SQUATS I'M AN INTERNET GYM WARRIOR) and i personally like doing more shoulder volume stuff, so day one you might add/alternate shoulder side and front rows, inverted iron crosses, and some shoulder cable stuff. if you want to fuck your day up, add in some lunges on day 3 and some tricep extensions or skull crushers on day 2 after the chest work. you'll live.
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Re: Lift things up and put them down.

Postby JonjoShelvey » Tue May 26, 2015 5:44 pm

Honestly it's extremely weird. box jumps??? Not sure wh he wants you to do flat close grip dumbell press. So much rowing. It's a pretty strange assortment of excercises In a similarly strange order.

Trying it out isn't a bad idea but something like chest/back arms/delts legs would be better if u just wanna get swole. If you wanna get sorta strong first I'd run starting strength till u get 200lb bench 300 squat 400 deadlift (~4-6 months if you do it right)
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Re: Lift things up and put them down.

Postby teck » Mon Jun 15, 2015 12:02 pm

Took a free intro class at Marcelo Garcia's BJJ academy. it was fun everyone was super duper nice. the only thing is since they thought i was a complete noob we went thru the ultra basics of grappling -- break falls, shrimping, arm bar. it was good to get back on the mat but i didn't get to roll which bummed me out.

gonna check out fabio clemente's school too and see how that goes.
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Re: Lift things up and put them down.

Postby bels » Fri Jun 19, 2015 7:53 am

I like how the BJJ people sound like hairdressers but I guess probably don't look like hairdressers. (NTTAWT)

1 plate squat today hurray.
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Re: Lift things up and put them down.

Postby mahi-mahi » Fri Jun 19, 2015 5:19 pm

Got a 175 for 6 reps (bench) and 155 deadlift today
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Re: Lift things up and put them down.

Postby mahi-mahi » Thu Jun 25, 2015 11:43 am

Yo @ptozzi i tried the 205 deadlift for 3 reps and I now have a new PR. Next stop: 225. Thanks dude!
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Re: Lift things up and put them down.

Postby mahi-mahi » Tue Sep 01, 2015 8:40 pm

Update have got 3 plate DL and a 2 plate bench
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Re: Lift things up and put them down.

Postby brlmski » Wed Sep 02, 2015 1:58 am

if you have a 2 plate bench you can definitely do more than 3 plates on dl
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Re: Lift things up and put them down.

Postby teck » Wed Sep 02, 2015 10:42 am

been doing brazilian jj for about idk 6 weeks now? only going twice a week. that first month my god i was in crazy pain. now im still in pain but im just used to it.

i got a small cauliflower ear thing on one ear. i thought it would be cool to have one but then i got it and was like "omg this sucks! im deformed!". fortunately i drained it and its not noticeable unless i point it out.

because BJJ is super duper expensive, i canceled my other membership. i'll do HIIT sessions on my non-BJJ days to keep up cardio.

@UnwashedMolasses i always think about what you said before about curls being good for elbow health. i got some weird elbow thing (i think actually got it from being a desk jockey rather than any sport) and now i miss being able to do some good old bro curls.
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Re: Lift things up and put them down.

Postby JonjoShelvey » Thu Sep 03, 2015 6:36 pm

Teck ur now authorized to be a real life goth NINJA
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Re: Lift things up and put them down.

Postby teck » Thu Sep 17, 2015 12:29 pm

in the future, nike will make a dry fit business suit

you'll wear a single compression body suit underneath technical wool to class

woven, sweat-wicking garments augmented with ballistic plates will be the norm

Show me your dopest workout clothes.
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