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bigbadwolfe
08-18-2006, 06:39 PM
Just posting to see how everyone is and seeing if anyone needs any help? Anyone stuck on there bench? I cant help with squats and deads but I'll give free bench advice :)

Other then that hope everyone is doing good, down to 383 as of yesterday, slowly but surely. Ate pizza tonight :) And it was AWESOME!!!

Wolfy!!!!

WBBIRL
08-18-2006, 07:11 PM
Whats your take on negatives???

Obvisouly it would be a little more dangerous for you to do them since you'd be using like half a freakin ton but I've found them to help??? Is there something there or just a coincidence??

Bench progress has been decent here, but slow....

I did find this... whats your take on it? http://www.joeskopec.com/coancalc.html

Its Ed Coan's Peaking Cycle calculator... was just wondering how well it works. Its not that I really dont trust it... its that I doubt I could go from benching about 335 to 373 in 3 and a half months.

How much do you think I would really get out of boards or bands??? Keep in mind at best im a mid 300's bencher.


Good luck with the diet, I've been very happy that my strength has been speeding along only to find I've gone from 300 to 314 in about 2-4 weeks : (

A cut is in order for me...

bigbadwolfe
08-18-2006, 07:20 PM
Wow that calcualtor thing was kind of cool, I punched in 835 and at 14 weeks it had me at 928, that would be nice :) How well will it work, who knows? I myself would not try it, i like the diversity of different ME moves over just straight benching full range every week in and week out.

Negatives, for me and my personal use of them I never really got a whole lot out of them. We use to do them bakc inthe day to get use to holding the weight in our hands, but i dontthink it ever really helped me out much. I would suggest going with a heavier weight on a board then going all he way down and having someone pull it off of you.

As far as Boards and Bands there is LOTS to gain from them. The bands will help you build an explosive power beyond belief if used right, and the boards will help work all the different areas of the bench and also allow you to hold some heavier weights in your hands also.

I would definaltely look at incorproating them into your training regimen. They are both very diverse training methods and when combined they are killer.

Wolfy!!!

bloodninja
08-18-2006, 11:02 PM
I get stuck at the bottom about 2 inches off my chest. :scratch:

Raw only, by the way.

WBBIRL
08-18-2006, 11:05 PM
Half presses???

I dont really know...

@ Wolfe

I think that at a certaint point that calculator wont really work (and in your case isn't needed).


Care to outline a few of your training sessions with what movements you do?

bigbadwolfe
08-19-2006, 08:44 AM
Ninja!!!

Do you have access to a MacDonald Bar? The Olympic Bar with a big camber in it?

bigbadwolfe
08-19-2006, 08:51 AM
WBBIRL!!!

Half Presses??? Are you asking me what I think or commenting on the board presses? I think half presses going to a board are great. Using like a 2-3 board. Do some triples and work the different areas of the bench. Low boards like 1-2 to work Low end, 3 board for mid and 4-5 board for lockout area.

A basic board workout would all depend on the area being worked. A really good workout that I enjoy is going off a two board with purple bands. This is a great mid range move. I do about 10 sets of total starting off with just the bands then progressivley add weight until I miss. I'll do triples up to about 185 on the bar then switch to singles.Bring it doan let it sink in and then blast it up, not really a bounce but let it sink in good.

I also enjoy going fullrange with purple bands, my PR with these is 505 plus purples. I also do about 10 total working sets on these also.

Wolfy!!!

Stumprrp
08-19-2006, 09:29 AM
im doin good big wolfe and my bench is improving. i had pizza yesterday too and it was amazing lol.

Unreal
08-19-2006, 10:08 AM
My bench is lagging bad behind my other lifts. My best bench is 225x1 which is sad for someone working out as long as I have. I figure it is because I'm constantly cutting and not eating enough so I can't expect big gains, and once I start to eat I expect to start making good gains on my lifts. If you have any suggestions to help me I would love them. Normal chest day is flat BB, incline DB, then dips, followed by some tricep work. On shoulder day I normally hit dips also which gets the chest.

bigbadwolfe
08-19-2006, 10:26 AM
Unreal,

Give this workout a try, I do beleive I gave the same one to Stump and he is seeing good gains from it. Give it a try if you wish.

Wolfy!!!!

Week one:

Regular Flat bench ~ 6 sets 3 reps on your last set you should be struggling to get 3
Dumbbell Tricep presses(palms facing each other) ~ 3 sets 8-10 reps
V-bar pushdowns ~ 3 sets 8 reps
Lat Pulldowns ~ 3 sets 8-10 reps
Dumbbell rows(both dumbbells same time) ~ 3 sets 8 reps
High Dumbbell shrugs ~ 3 sets 8-10 reps
Rear Delt raises ~ 3 sets of 8-10 reps

Week Two:

Flat Bench 3 board presses ~ same as week one
Dummbell extensions(like skullcrushers) ~ same as week one
Straightbar pushdowns ~ same as week one
Bent Over Barbell rows ~ 3 sets 8 reps
Low Pulley Rows ~ 3 sets 8 reps
Barbell shrugs ~ 3 sets 8-10 reps (get a good sqeeuze hold for like a second at top)
Face pulls ~ 3 sets 8 reps

Week Three:

Incline Benchpress ~ same as last two weeks
Closegrip benchpress(thumbs on smooth) ~ 3 sets 8-10 reps

(no 2nd move on tris should be pumped)

Reverse Grip Pulldowns ~ 3 sets 8 reps
T-Bar Rows ~ 3 sets 8 reps
Upright Rows ~ 3 sets 8 reps
Barbell or Dumbbell Shrugs ~ same as above ones

Week Four:

Start back over at week one exercises and try for a Personal Record on all the bench lifts. Do this for 4 Three week long cycles.It will come out to 12 total weeks and then we will change it up some. But always train heavy and train smart and safe!!! Any questions email me. This is pretty basic, but I think it will help. Week one you got full range to help all of it, Week 2 you got mid to top end to help strengthen the lockout and mid areas, and week 3 you got inclines which is gonna help on the low end side.

Week 1 ~ Week 4 ~ Week 7 and Week 10 are the same
Week 2 ~ Week 5 ~ Week 8 and Week 11 are the same
Week 3 ~ Week 6 ~ Week 9 and Week 12 are the same


PLus you got to eat!!!! Get some good carbs in you in the morning for fuel and then get plenty of protein throughout the day. Try and get at least 1 gram per pound of BW, 1 and 1/2 or 2 grams would be better but lets shoot for 1 for now.

Unreal
08-19-2006, 10:59 AM
I'll try it. I'm trying to lose about 10 more pounds. I get 200g+ of protein, but averaging about 2500 cals a day. Eat a bowl of 1 cup of oats about an hour before working out. Every other lift is constantly going up besides my bench. Ok, off the the gym.

bloodninja
08-19-2006, 03:08 PM
Ninja!!!

Do you have access to a MacDonald Bar? The Olympic Bar with a big camber in it?

Sadly I don't...I lift at home. I'm going to add that to my list of things to get, though.

Clifford Gillmore
08-19-2006, 09:31 PM
Sup Mike?

My squat is doing great so far undertaking a PL routine, almost 100lbs in 4 months :) I've only added a measly 10lbs on my bench, but I've pretty much pinpointed it to weak rear delts, when I get to my sticking point (Maybe 5" off chest) and try to squeeze my elbows in it still doesn't move up! Oh well, maybe I'll just become a squat/deadlift specialist.

droman
08-19-2006, 09:50 PM
im always stuck between 210 and 220 usually even when i lift heavy and ive been stuck at this like the past 3 to 4 years and i never miss a workout and go to the gym religiously. I haven't realy been trying to gain strength recently but can you give me like a sample 6 or 8 week program that will improve my bench i was thinking about using that 30lb coax bench by kelly baggett. but you probably know the bench better than anyone.

bigbadwolfe
08-20-2006, 05:45 PM
Droman shoot me an email

bigbadwolfe800@yahoo.com

bigbadwolfe
08-20-2006, 05:48 PM
Risk10k

If you have pinpointed it to weak rear delts start hammering the hell out of them. I love to do face pulls, where I sit on a Lat pulldown machine lean WAY back and instead of pulling tom y chest I pull right to my chin and squeeze the hell out of my traps and rear delts. These are awesome, you can do them with a regular lat bar ,but I use Louie's new Back bar. This is the best and most diverse bar I have ever used for back and tris and bis. I'll post a pic of it.

drew
08-20-2006, 06:32 PM
Wolfy, I'm doing bad! My ankle is still messed up and my right shoulder is tweaked out as hell. I haven't lifted a thing in 10 days and I have a push/pull in 4 weeks. I'm thinking of trying to do some bench work tomorrow but I have no idea what to do. I don't want to do any full technique benching (leg drive is out.) as I generally bench on the balls of my feet and push into my toes and out when I press. I think this will put way too much stress on my ankle right now. I can probably still do some lat and light shoulder work.

Any suggestions for the next 4 weeks?

bigbadwolfe
08-20-2006, 07:10 PM
Yeah HEAL UP!!!!! If you are that big of a mess back off and let your body heal!! I always try and push myself through the pain also so I cant talk. But if it is that bad I would back it down and scratch the push/pull for now. I would let the ankle heal, I can give advice on 2 things:
1 ~ Benching
2 ~ Ankles, I have broken mine 6 times!! 2times on the left and 4 times on the right and I had reconstructive ankle surgery on the right. Was off my feet for 3 months and off work for almost 6 months. Sick pay SUCKS ASS!!!

So yeah take some time and heal up now instead of continuing with small nagging inuries that eventually lead to BIG nasty injuries!!!

Hit some ankle rehab moves, talk to a physical therapist they can help and then do lots of light rotator work for the shoulder. Sets of like 30 -40 reps very light. Do some to the front some to the side and do some lying on your side. Trust me they work wonders.

bigbadwolfe
08-20-2006, 07:13 PM
OK Risk10k,

Here is the face pulls I was talking about and also Louie's new Backbar. Awesome piece of equipment I highly recommend it to anyone even those with a home gym.
Wolfy!!!!

http://i19.photobucket.com/albums/b163/bigbadwolfe800/BackBar001.jpg

http://i19.photobucket.com/albums/b163/bigbadwolfe800/BackBar008.jpg

drew
08-20-2006, 07:19 PM
OK, thanks Wolfy. You know I'm still going to try and do the meet though. :D

bigbadwolfe
08-20-2006, 07:23 PM
BE careful and good luck, other then that meet my two best friends i'll introduce you to them:

Drew this is Ice and Ibuprofen
Ice and Ibuprofen this is Drew

There now become very good friends and these friends you can use all you want :)

drew
08-20-2006, 07:52 PM
We've met :)

LouPac
08-20-2006, 07:53 PM
Wolfe, do you bench with a belt? What are your opinions on it?

bigbadwolfe
08-21-2006, 01:47 PM
I do usea belt but mostly to hold my shirt in place. George tells me if I can show him a way that a belt helps improve my bench to let him know. I myself do not think it really helps but it is more of mind thing for me. I have always used one and always will. But if you look at some of the bigest raw benchers AKA Nick Winters at NERB he is not wearing a belt. So I guess it ia all in what you are use to.

Sensei
08-21-2006, 03:10 PM
George tells me if I can show him a way that a belt helps improve my bench to let him know.
Is that George Halbert?

I saw him at a meet lately and he was looking bigger. Is he planning on competing again anytime soon?

waynedang
08-21-2006, 04:33 PM
Is that George Halbert?

I saw him at a meet lately and he was looking bigger. Is he planning on competing again anytime soon?


Yeah I saw him in Iowa and he looked big and lean!

bigbadwolfe
08-21-2006, 04:35 PM
George who? Ohh you mean George Halbert :) Yeah that is who I meant, he is doing good looking good and getting stronger everyday. All I can say is when he is rehabbed look the fukkout cause aint no one gonna stop him!!!

bill
08-22-2006, 07:25 AM
I've used the Ed coan calculator with fair results. I would plug my max in very conservative.

chris mason
08-22-2006, 08:24 AM
What's up Mike! Good thread! I know our members must love the fact they can get personal advice from one of the best benchers in the world.

Chris

NickW
08-22-2006, 09:36 AM
He may be one of the best in the world but he is still just a bench fag....I'm not saying this because he just does bench, I am saying because he likes dudes!

bigbadwolfe
08-22-2006, 02:11 PM
No you got that wrong, Dudes like me :) No love from the Nickmeister!!! How is the boob doing you big boob???? I told on you, Hahaha George knows!!!

bigbadwolfe
08-22-2006, 02:14 PM
Chris i'm just here to helpout you know me I love to give back as much as possible and there is plenty of me to go around well at least for. Im now in the real low 380's! Soon to be high 370's :) I think I saw my abs yesterday, Hahahaha now that is funny right there!!!!!

NickW
08-22-2006, 03:08 PM
No you got that wrong, Dudes like me :) No love from the Nickmeister!!! How is the boob doing you big boob???? I told on you, Hahaha George knows!!!

It was from a bad spot, the guy thought I was trying to do skullcrushers instead of floor presses. Its doing much better (was only a small muscle tear lucky for me, doctors told me I have the strongest tendons they have ever seen, lol). I can't believe you told on me you bastard......actually I can, because you are a bastard. Oh, that comment was just getting you back from the "broke back bench" comment I just found on powerliftingwatch.com.

NickW
08-22-2006, 03:10 PM
Chris i'm just here to helpout you know me I love to give back as much as possible and there is plenty of me to go around well at least for. Im now in the real low 380's! Soon to be high 370's :) I think I saw my abs yesterday, Hahahaha now that is funny right there!!!!!

Congrats on the weight loss bro! I might start cutting weight myself after I get Mendys record and beat the SHW bench record at Westside (lol).

You should post some pics of the new slimmed down you.

Sensei
08-22-2006, 03:28 PM
Oh, that comment was just getting you back from the "broke back bench" comment I just found on powerliftingwatch.com.
Sometimes my wife wonders aloud if the gym is my "Brokeback Mountain"...

chris mason
08-22-2006, 04:46 PM
Congrats on the weight loss bro! I might start cutting weight myself after I get Mendys record and beat the SHW bench record at Westside (lol).

You should post some pics of the new slimmed down you.

Good to have you posting here Nick!

For the unitiated, Nick Winters is probably the 2nd best raw bencher on the planet right now and quickly closing the gap between himself and Scott Mendelson.

NickW
08-22-2006, 05:04 PM
Good to have you posting here Nick!

For the unitiated, Nick Winters is probably the 2nd best raw bencher on the planet right now and quickly closing the gap between himself and Scott Mendelson.

I really like this board, plan on sticking around for a while.......mainly to make fun of Wolfy:moon:

bloodninja
08-22-2006, 05:34 PM
We have so many rockstars on this board.

KeMiKaL
08-23-2006, 08:50 PM
Unreal,

Give this workout a try, I do beleive I gave the same one to Stump and he is seeing good gains from it. Give it a try if you wish....



just real quick...i want to give this a try, but I was wondering how often per week you do this workout? I was thinking of just using it to replace some of my upper days so i would end up doing it once or twice a week..

LouPac
08-23-2006, 09:06 PM
NickW, welcome to the board, I'm hoping I can learn from your experience.