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Thread: Short Term Goal - 700/450/600

  1. #2501
    Body by 4th Meal Big o Boy's Avatar
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    Grow them legs bro! Rep squats/Leg Presses FTW! I have the regular squatter and it's nice and snug (or tight) around my legs. What size did you go with I got the 48 or whichever is for the 190 lb group.

    Workouts are looking good.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  2. #2502
    ANVIL POWER Detard's Avatar
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    big o boy - is a size 50. I had a 46 or 48 (cant remember) that was way too tight. So I got the 50. I get some support out of it, but not much. thanks man

    Jed - I changed my grip up a little because I seem to be having some issues with my bench. I can closegrip 200x4, but regular grip i can only 215x5. Something seems weird, so i'm trying to get it sorted out.

    Bako - yea were pretty sweet. I cant lie hahah
    w:225lbs. h:5'10.
    630/385/545/1560
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    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  3. #2503
    TJW Keith's Avatar
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    Damn dude, good luck with the weight gain and training for the meet. If you don't mind, I'd like to come... I'll be your cheerleader off to the side. I'll see if Nick wants to come, too.

    205 for 3x5 is pretty damn good, dude. I'm pretty sure you're right around hitting a PR on bench again. Do you have an idea of when the shirts come in?
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  4. #2504
    Squat junkie Painzer's Avatar
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    Quote Originally Posted by Detard View Post
    Jed - I changed my grip up a little because I seem to be having some issues with my bench. I can closegrip 200x4, but regular grip i can only 215x5. Something seems weird, so i'm trying to get it sorted out.
    Detard, where is your normal grip? Were are your fingers in relation to the rings?

    you should be able to bench a lot more than 215 x 5 if you can close grip 200 x 4. You obviously have very strong tris... maybe the issue is your pecs? Or maybe it's form? Where are you failing on your bench? Is it at the bottom of the lift, or near the lockout? I would be willing to bet it's not at the lockout.

    If your failing at the bottom, you're either lacking in chest strength, which I doubt you are, or you need a form change...

    When I changed up my form, my bench sky rocketed...

    Really work on keeping your scapulas pushed together, arch the lower back while keeping your butt on the bench, and really flex those lats at the bottom of the lift, explode the weight off your chest, then the tris will fire up and finish your lockout.
    Last edited by Painzer; 02-17-2009 at 12:04 PM.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  5. #2505
    ANVIL POWER Detard's Avatar
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    Alright dudes. Give me some tips on my bench. Here is a video with a bunch of angles.

    Video
    w:225lbs. h:5'10.
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    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  6. #2506
    Senior Member Invain's Avatar
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    Do you use much of an arch? It looks like you kinda flop down on the bench and half the time you wanna lift your ass up.

    Have you tried a slightly closer grip with your normal bench? My tri's definitely over-power my pecs and when I use bars with no markers and my grip ends up being a little too wide my strength suffers.
    Last edited by Invain; 02-17-2009 at 05:15 PM.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  7. #2507
    TJW jed's Avatar
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    it is a necessity to keep your arse on the bench. if i recall from something a while ago, it helps stabilize and distribute power from legs/lower back but i could be completely wrong. to be honest, your form looks almost identical to mine, except i can manage to keep my butt on the bench, and if it ever leaves, it's literally only .5 inches off. your grip looks fine from what i can see. maybe do what invain said and add a bit more arch. pre bench pinch your shoulder blades together. thats about all i can give you, sorry bro.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  8. #2508
    Squat junkie Painzer's Avatar
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    Quote Originally Posted by jed View Post
    it is a necessity to keep your arse on the bench. if i recall from something a while ago, it helps stabilize and distribute power from legs/lower back but i could be completely wrong. to be honest, your form looks almost identical to mine, except i can manage to keep my butt on the bench, and if it ever leaves, it's literally only .5 inches off. your grip looks fine from what i can see. maybe do what invain said and add a bit more arch. pre bench pinch your shoulder blades together. thats about all i can give you, sorry bro.
    Alright, I can reiterate that the ass needs to stay on the bench. Work on your set up. Make sure you are really tight. Tight lower back (arched), Shoulder blades squeezed together, lats tight feet firmly on the ground, strong grip on the bar.

    Your grip looks fine. I think you need more explosiveness off your chest, that's where you are failing... You really need to flex those lats at the bottom of the lift, that will cause the bar to explode off of your chest... Getting your elbows in and really trying to fire those lats will get that weight up off your chest and give your tris a fighting chance to finish the lift off...

    Now, I'm no pro, and I've posted my videos on here for critiques before as well. And there's stuff that I have to work on... I'm offering advice based on what has helped me.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  9. #2509
    TJW Keith's Avatar
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    You should have ordered the Bench index when you put your order in with EliteFTS. It's an amazing video and they show you two different setups. See if it's on LimeWire, Vuze, etc. I learned a ton just when I thought I knew it all.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  10. #2510
    Senior Member
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    Yo dude..nice weighted dips/chins!

    As far as what I saw on the video..I'd suggest a slightly more narrow grip for normal benching...that's helped me a little in the past in terms of adding weight and helping my injured shoulder not get further injured..give it a shot and play around with different grips..

  11. #2511
    ANVIL POWER Detard's Avatar
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    Thanks for all the great advice guys. I appreciate it. I'll definitly give it a try next ME day.

    I'm off to watch Lebron James smack the raptors around. 14 rows up from the floor baby!
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  12. #2512
    Squat junkie Painzer's Avatar
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    Quote Originally Posted by Detard View Post
    Thanks for all the great advice guys. I appreciate it. I'll definitly give it a try next ME day.

    I'm off to watch Lebron James smack the raptors around. 14 rows up from the floor baby!
    basketball is for gays
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  13. #2513
    phil 4:13 Bako Lifter's Avatar
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    Widen your foot stance and put them further back behind you. You'll get better leg drive without ur ass coming off the bench.

  14. #2514
    TJW Keith's Avatar
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    Quote Originally Posted by Painzer View Post
    basketball is for gays
    Them fightin' words boy!

    EDIT: I'm going to the game on Sunday against the Knicks. Crappy team but I haven't been to a game in a while.

    Quote Originally Posted by Bako Lifter View Post
    Widen your foot stance and put them farther back behind you. You'll get better leg drive without ur ass coming off the bench.
    Corrected.
    Last edited by Keith; 02-18-2009 at 06:55 PM.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  15. #2515
    Squat junkie Painzer's Avatar
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    Oh, we've got an English major in here!
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  16. #2516
    TJW Keith's Avatar
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    I'm not just a pretty face, you know.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  17. #2517
    Squat junkie Painzer's Avatar
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    LOL... ok
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  18. #2518
    ANVIL POWER Detard's Avatar
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    I'll reply to you guys later


    Upper 2 - Pull

    Weighted chins
    bwx10
    +45x5
    +45x5

    weighted Dips
    bwx10
    +55x5
    +55x5

    1 arm BB rows - each arm
    45x10
    45x10
    80x10
    90x8

    Shrugs
    225x12
    225x12
    225x12

    CG bench
    135x10
    135x10

    bent over laterals
    35x6
    35x6

    Curls


    PRetty solid today. Weight is going up and up.


    Funny story from today. I made macaroni at school after eating a sub. I usually pack 4-5 sandwiches + nuts, yogurt, candies, and other stuff. I overheard some people talking about how much I eat. I eat an insane amount compared to everyone at the school (its a small alternative school). But compared to people the same as me (you guys), we probably eat the same amount. I usually get about 4500-5000 cals per day.
    w:225lbs. h:5'10.
    630/385/545/1560
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    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  19. #2519
    Crikey, its a 30 foot ape! Kong's Avatar
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    Solid workout man
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  20. #2520
    Token Canadian Cricket_Fire's Avatar
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    Good workout bro.

    What're the goals for Toronto?

  21. #2521
    ANVIL POWER Detard's Avatar
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    500 350 520 at the meet would make me extactic.


    Thanks kong
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  22. #2522
    TJW Keith's Avatar
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    ****, those are high goals. Shoot for the stars, bud! Up the damn weight to those one-arm rows, too! My family and friends are blown away by the amount of food I consume, too. That's when you go into a dark corner and eat alone while staring at them all.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  23. #2523
    ANVIL POWER Detard's Avatar
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    I KNOW I can get hit them if I get my strength back up over these next few weeks. As my weight increases, so do my numbers

    Next week i'll add some more weight to them. What do you do them with again?
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  24. #2524
    TJW Keith's Avatar
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    I've done 130x15.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  25. #2525
    ANVIL POWER Detard's Avatar
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    ****er eh. I dont think I could get 100x10 right now.
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

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