Chest & Triceps
280 x 5
250 x 10
Tricep Cable Pushdowns
120 x 10
140 x 6 x 2
I've been having a pain on the inside of my shoulder, near my armpit where te chest and shoulder muscles come together. Kind of feels like a strained/sore muscle or tendon and it bothers me when I bench. Only been like this a week or two but it was bugging me enough today but I decided not to go any heavier than 280. I really don't feel like injuring anything else. If it's not healed back up by next week I'll skip chest.
135 x 10
225 x 5
315 x 1
375 x 1
390 x 1
Atf Front squats
250 x 5
225 x 10
65 x 8 x 3
I wanted to try maxing out with atf squat's and decided to use a belt for the first time. Maybe I'm not used it to it, but it actually felt harder with a belt. I've done 380 to the floor quite a while ago and 390 tonight was somewhat of a grinder. Definitely not pleased, thought I'd have 4 plates easy on atf's.
390ATF? thats still pretty beefy you know!
Also I agree on the belt with squats thing. Lately Ive been feeling the same thing. It feels like its in the way of something, so I havent been using it.
you might need to tighten the belt.. when I first started using the belt I felt that way but after months of using it I wouldn't squat heavy without it. Suck in your stomache and pull that ****er as tight as possible so that it's almost uncomfortable.. you won't notice it much until you get deep in the hole and that's when you feel the added support.. :D
390ATF is pretty badass. It's amazing you're hitting these numbers at a 210lb bodyweight.. I'm truely jealous. I hit a 275x7 yesterday for the 2nd heavy bench in months and my wrist is actually feeling quite well. I think I'm going to start putting some weight on the bar here pretty soon, I'd like to get back to 400+ at a 230lb BW. I doubt my squats will ever be what they used to be simply because of my knees. :(
keep it up brah.. :thumbup:
I tried pulling it as tight as I could, but next time I'll suck in my gut as well while buckling it. I definitely could feel my core pushing against it when I got towards the middle of the lift, but like Indifference said at the very bottome it feels like it's in the way and throws me off.
Jesus, that's some strong squatting... and pressing! Ever consider throwing up some vids of your lifts??
Ahh **** you reminded me.
I'll get some vidoes this week since I'm home now.
Low Rack Pulls (pins well below knees)
505 x 4
405 x 10 x 2
Low Cable Row
150 x 10
170 x 10
200 x 8
I really want to hit a 500 dl this summer but I need to take it slow with my back. Did some rackpulls to see how if felt, make sure there's no pain with that much weight. Everything flet pretty good. Lower back still gets tight but not even close to as bad as it used to. Hopefully I can get a vid of a 315 bench tomorrow.
Dude thats some awesome pulling. How far would you say your lowest pin is from the floor? I dont imagine its too far off the ground. You may be ready for a 505 before you know it!
Also looking forward to the vid of the 315bp!
Not exactly sure, but it's most likely only 1 or 2 inches. I would say the bottoms of the weights were definitely less than 6 inches off the ground.
Chest and arms
275 x 1
295 x 1
315 x 1
325 x 1
Tricep Cable Pushdowns
Freakin stoked about the bench. 315 was a breeze, thought about 320 and decided to give 325 a shot instead. 325 was a little bit of a grinder but I think in a week or two I'll hit 330+.
I curse in the 315 video because I was excited. If language is an issue turn your video down before watching it. Didn't know how to get rid of sound so I just left it.
Damn, that 315 was quick. Good call pushing to 325. How old are you?
**** those were very good lifts you definately had +330 in you!
watching those videos make me extremely excited b/c my 5 rep pr has jumped +10 lb, I haven't maxed out in 2~3 months but I' know I'm getting closer to 315
Damn you got those Benches up with strict form, props.
Sick pressing man. You definitely tossed that 315 up with authority. You might be good for more but I would stick with 315 for reps for a bit definitely! (Im jealous of the 3pps)
I'm 19 Keith.
great benching man. can't wait until I can hit the 3pps mark.
nice work brah.. that 315 looked easy..
365 is on its way..
Ha! My next goal's 350 though, hopefully I can get close before this fall or winter.
Legs and shoulders
315 x 5
325 x 5
340 x 4
375 x 1
65 x 9 x 2
Dumbbell front raise
dude for 19 you have some serious potential congrats.
if you changed your form to a wider grip, got yourself a better arch and good leg drive, you would add 25lbs almost immediately.
Hmm, I'll have to try a wider grip sometime. I think my arch is pretty big already though, it's just hard to see in the videos because my shirt hangs down in the way. I do have a problem with leg drive though, my legs are pretty short and sometimes I have trouble actually keeping them planted firm on the ground.
just my opinion.. I would put my index finger about 1/2 inch wider than your pinkies are. You have a decent arch, but it could be better. Try getting under the bar and doing a pullup. Pull your chin up to the bar then arch your back as much as you can and drive your shoulders into the bench. Take your feet and point your toes out quite a bit then throw them back as far as you can get them without letting your heels come off the ground. Focus on keeping your elbows tight and keep the groove of the bar so that it hits JUST under your pecks then explode back up. I've got a 405x3 (RAW) video around here somewhere that I might be able to show you as far as the pullup, arch, shoulder drive goes.. as well as the width. The width will take some getting used to, I wouldn't go heavy with wide for a week or so until you're used to it. Make sure you do a lot of stretching.
Guaranteed you'll see your bench #s fly up. Keep in mind, this is a POWER bench, not a bodybuilding bench.. if you plan to hit 8-10 reps, I wouldn't suggest this as your lower back will really cramp hitting a 8-10 rep like that. I don't go over 6 reps on bench very often so I almost always use this method.
EDIT:: here is the video.. you can't see where my foot placement is but you can see how tight my quads are so it's obvious my feet are back pretty far for the drive. I have wickid arch too, but I have a better arch now, just not handling that weight again yet. Also, note the wider grip. IMO, it throws more of the pecs into the lift and then you use your triceps for the lockout only. I know I'll catch flak because I don't lockout... I'm not a powerlifter so I don't care. I train chest on chest/bicep day and triceps on back/tricep day that way I can isolate each individually. To me, there's no need to lockout and work the triceps, when they're going to get direct isolation work in a day or two anyways.. anyways, here ya go::