Marshall28 Unleashes the Beast within.......

[Marshall28]

Please explain this "arm day" thing

PL'ers don't do arm days

[Marshall28]

Thoughts ?

Bench set up from today:

[A-Train]

Thoughts ?

Bench set up from today:

Certainly no expoert but make sure you are driving through those legs. I read an article by Louis Simmons and one a guy is set uphe will smack the outside of their knees to make sure there is no give and that they are planted hard on the floor. Elbows don't flare. I'm working on my arch so that as little of my upper back is on the bench. Shorten the stroke. I don't see anything glaring, though. Looks good to me.

[HoneyBadger300]

I'm no pro, or even intermediate. Looks good though, we both just need to work on back flexibility.

[TheMatzah]

Certainly no expert but make sure you are driving through those legs. I read an article by Louis Simmons and one a guy is set uphe will smack the outside of their knees to make sure there is no give and that they are planted hard on the floor. Elbows don't flare. I'm working on my arch so that as little of my upper back is on the bench. Shorten the stroke. I don't see anything glaring, though. Looks good to me.

You have given out too much Reputation in the last 24 hours, try again later.

damn it, great post.

[Anthony21]

It looks solid overall. I would work on geting more of that pressure on your upper back and really focus on your thoracic extension which will help reduce your ROM.

[hawkcapt1912]

Thoughts ?

Bench set up from today:

You may want to put your belt lower. This will benefit twofold. You'll be able to push against it and it'll force your belly upward. Remember what Drew told you. Try to bring/force your chest toward the bar. Looks better though.

[Marshall28]

Squats
Warmup
135x8
185x8
225x5
Working
275x3
275x3
275x3

Sumo Deadlifts
Warmup
135x5
225x5
315x2
Working
405x1
405x1
405x1

Barbell Rows
135x8x3

DB Row
60x8x3

DB Curl
30x8x3

Cardio
30 Min

Comments
Well I did not log the weekend works because to be honest they sucked. Really getting frustrated as my program is really challenging and right now I seem to no be able to keep up. Today starts a lite workload this week in hopes of attempting new 1rm on the weekend. Hopefully the lite work and I will back off stims a bit and see if tht helps me this weekend. I know I need to back off the gym for a week and just regroup. Once baby g arrives that is my plan.

[Anthony21]

You know what I think on your current programming and feel you're in need of a better one that way you can focus on recovery as much as training.

Nice work nonetheless.

[TheMatzah]

It looks solid overall. I would work on geting more of that pressure on your upper back and really focus on your thoracic extension which will help reduce your ROM.

[Marshall28]

Flat Bench
135x8
185x5
225x3
245x3
245x3
245x3
265x2
275x1

Close Grip Bench
135x8
155x8
175x8
195x6
195x6

SOHP
95x8
115x5
115x5
115x5
115x5

DB Fly
60x8
60x8
60x8

Cardio
30 Min

Comments
Nothing steller today but I really worked on my set up and hopefully figured a few things out. I got some great advice from Wes so hopefully I can remember to keep applying it session after session. I plan on taking Wednesday and either Thursday or Friday off in preparation for the heavy weekend. Not being a downer but I am not sure I will break any PRs but only time will tell I guess.

[audieswu]

Strong session still mang. Also quit doubting yourself You think you can and you will. Break PR's son!!

[Marshall28]

Strong session still mang. Also quit doubting yourself You think you can and you will. Break PR's son!!

I agree I have been beating myself up mentally lately. I need to be positive

[BringtheNoise]

PL'ers don't do arm days

<---- This one does!

[Marshall28]

<---- This one does!

You are prolly the guy who leaves the 10lbs loaded on the bar in the power cage

[Marshall28]

Squats
Warm up
135x5
185x5
225x5
275x3
315x2
Working
335x1
335x1
335x2

Flat Bench Press
Warmup
135x5
185x5
225x5
Working
245x1
245x1
245x1
265x1 -Video


This was my best form to date I believe. I made some adjustments and it felt great. Swag is coming back.

DB Curls
30x8x3

Lat Pulldowns
120x10
140x8
140x8

Cardio
25 Min

Comments
Today was a pretty lite day and I think it is to prepare me for the weekend 1rm tests. I felt really good today and really think I found something with my bench. It felt really good and I know it's not perfect but it looks a lot better. I actually have an arch now

[HARRYBEAST]

Form looked solid but why do you set up so far from the catches?

[Marshall28]

Form looked solid but why do you set up so far from the catches?

Because of the length of my arms. Those benchs I can't raise the catches so I have to move back on the bench. On a comp bench I won't have to be so far away.

[Anthony21]

Like I said on FB, best form i've seen. One thing though, move yourself up the bench more. Your butt is almost off the bench and can lead to a no lift in your meet.

[BringtheNoise]

You are prolly the guy who leaves the 10lbs loaded on the bar in the power cage

I curl with 2.5's in the mono bruh.

[Marshall28]

Like I said on FB, best form i've seen. One thing though, move yourself up the bench more. Your butt is almost off the bench and can lead to a no lift in your meet.

See above Ant...It's due to my arm length. On a comp bench I will be just fine

[HARRYBEAST]

Because of the length of my arms. Those benchs I can't raise the catches so I have to move back on the bench. On a comp bench I won't have to be so far away.

Are you saying you can't clear the catches with your arms up? Why does that mean you have to set up so far down the bench?

[Marshall28]

Are you saying you can't clear the catches with your arms up? Why does that mean you have to set up so far down the bench?

At the beginning of the lift I can not straighten my arms so I have to move back on the bench....When a comp bench I can raise the catchs which gives me move room to straighten my arms. Allows me to keep my lats engaged.

[BringtheNoise]

Because of the length of my arms. Those benchs I can't raise the catches so I have to move back on the bench. On a comp bench I won't have to be so far away.

Weird, the benches in the dungeon are adjustable.....

[Marshall28]

Weird, the benches in the dungeon are adjustable.....

Oh at the Dungeon I am golden. At gold's is where I have troubles. I will be there Saturday and Sunday morning. You are prepping for the meet right?

[HARRYBEAST]

At the beginning of the lift I can not straighten my arms so I have to move back on the bench....When a comp bench I can raise the catchs which gives me move room to straighten my arms. Allows me to keep my lats engaged.

I still can't tell if you are saying they are too high or low? and still don't know what that has to do with how far up or down the bench you are

[BringtheNoise]

Oh at the Dungeon I am golden. At gold's is where I have troubles. I will be there Saturday and Sunday morning. You are prepping for the meet right?

That's why I never see you lol. I work one weekend and have my son the other. Yes I am, I am squatting tomorrow at 4, then assitance stuff on Sunday then off/deload next week.

Looking to weigh in around 145lbs. Opening 350lbs squat, 225lb bench, 410lb Deadlift.

You coming to the meet?

[Marshall28]

That's why I never see you lol. I work one weekend and have my son the other. Yes I am, I am squatting tomorrow at 4, then assitance stuff on Sunday then off/deload next week.

Looking to weigh in around 145lbs. Opening 350lbs squat, 225lb bench, 410lb Deadlift.

You coming to the meet?

All depends when my wife gives birth. We are due this coming Monday. Nice openers. What is your goal for a total? I am doing the July UPA and it's 1300 for me.

I still can't tell if you are saying they are too high or low? and still don't know what that has to do with how far up or down the bench you are

They are too low. When I am down on the bench it allows me to straighten my arms out. It's hard to explain.

[BringtheNoise]

All depends when my wife gives birth. We are due this coming Monday. Nice openers. What is your goal for a total? I am doing the July UPA and it's 1300 for me.

1100 is the goal. Then doing the fair I want to pull 500lbs. Then hit a 1200 at UPA in November at 148lbs.

[Marshall28]

1100 is the goal. Then doing the fair I want to pull 500lbs. Then hit a 1200 at UPA in November at 148lbs.

Damn that is really impressive. I was happy with my 1225 at my 1st meet at 188 I am doing July UPA then the fair and maybe November UPA as well. Depends on how training goes and such.