Nice job with the video (I always imagined your voice to be higher, kinda pee wee herman esque ). That is an area I am still trying to work through with my log, proper arch and leg support on the bench. I will definitely give the foam roller tip a try!!!
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Thread: Anthony21's Magnum Opus Log
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11-26-2012, 09:43 AM #121Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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11-26-2012, 09:47 AM #122
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11-26-2012, 09:49 AM #123
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11-26-2012, 09:51 AM #124
I know Dave Tate always emphasizes back arch in his bench videos over at EliteFTS
Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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11-26-2012, 09:53 AM #125
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11-26-2012, 10:30 AM #126
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Thanks D. The foam roller definitely helps in several areas. It helps you get that arch you need to bench strong, second it helps warm up your back as well once you get into your working sets.
In regards to leg drive it's all a matter of finding the best/right position for you with your feet. Once you find that position it's a matter of driving your heels into the ground, squeezing the **** out your glutes and quads, pushing out with your belly etc. The bench press is a full body exercise which most don't realize.
Thanks Mike. I'm definitely trying to do the best I can with this awesome opportunity to log Opus.
Well I bench powerlifter style. There is a lot of significance when it comes to creating an arch when you bench vs just being flat.
1). You decrease the ROM meaning you have less traveling space. This helps when you're pressing heavy weight.
2). You're able to keep your shoulders pulled back and tight. This will help for shoulder health in the long run.
3). Your able to keep your entire body tight from head to toe. The bench is a complete full body lift and if you bench this way trust you'll feel it.
4). You're upper back when arched is going to be your strongest position in terms of "base" to press from.
The list goes on but I can definitely link some videos on it if you're wanting to check it out.
Thanks B.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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11-26-2012, 10:50 AM #127
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11-26-2012, 10:51 AM #128
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11-26-2012, 10:52 AM #129
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11-26-2012, 10:56 AM #130
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11-26-2012, 11:01 AM #131
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11-26-2012, 11:03 AM #132
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11-26-2012, 11:03 AM #133
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11-26-2012, 11:07 AM #134
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11-26-2012, 11:13 AM #135
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11-27-2012, 12:39 PM #136
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11-27-2012, 01:14 PM #137
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11-29-2012, 05:12 AM #138
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Hey guys, hope all you are having a good start to your Thursday. Yesterday was my lifting day and it was a great one. Two goals were reached which was pretty awesome.
I had to lift a little bit later in the evening so I'm glad I had my Opus, seeing as I wanted to crash easily when I got home lol.
I had my usual 2 scoops of Opus and headed to the gym. I felt great! I had some nice endurance and just felt strong. Here's my workout from my workout log.
What's up guys. Yesterday was my gym day and I set two PRs and reached 2 short term goals I had set for myself. Those goals reached were a 350lb deadlift, and a 135lb OHP. both were accomplished. I had video of my deadlift but when I went to edit it on my phone it wasn't on there. I'm pissed but can't do anything about it now lol.
Let's get to my workout.
11/28/12
Squat 4x5
130x5
160x5
195x5
195x5
OHP 4x5
80x5
100x5
115x5
135x5PR
Dead lift 4x5
220x5
260x5
305x5
350x5PR
Kroc rows
50x12
60x12
70x18
Back extension body weight
15
25lbsx10 *behind head
25lbsx10 * behind head
The last reps on my OHP and Deadlift were the real grinders but I was determined to get 5 reps no matter what. It felt good leaving the gym knowing I reached some of my goals. It's nothing but up from here. You guys have a good Thursday and of course, state Strong(er).My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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11-30-2012, 03:03 AM #139
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11-30-2012, 04:14 AM #140
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11-30-2012, 06:46 AM #141
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11-30-2012, 06:53 AM #142
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11-30-2012, 07:35 AM #143
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11-30-2012, 07:38 AM #144
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11-30-2012, 07:39 AM #145
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11-30-2012, 07:46 AM #146
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11-30-2012, 07:49 AM #147
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11-30-2012, 07:51 AM #148
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Ahhh I remember the days where you saw nothing but Blueprint threads haha. How is that program? I'm sure you can't lay it out seeing as you have to purchase the program. The only program I ever purchased online was the 5/3/1 e-books, that's because I love elitefts and believe in all their programs etc. I'll transition to 5/3/1 down the line.
Right now my goal is to hit a 315lb squat, 405lb deadlift, 225 bench, 150 OHP. That'll put me at a 945lb total for the big three. This magic might happen in our log.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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11-30-2012, 09:30 AM #149
It's the only program that I really loved. I ran it 2 years ago and had outstanding results, but I also packed on a few (15 if I remember?) pounds over the course of the log. This time around I am okay with a little weight gain, I can dig deep and burn it off this spring.
It's an unorthodox program, you dip real low in calories but bust your balls with high rep workouts for a week, then you pig out the next 20 days or so and move heavy ass weight. Later on in the program you "cruise" at maintenance intake. The program has a bunch of percentages in a template to follow if I choose, but we'll see how it pans out. It focuses on heavy, heavy days with 2 day rest periods.
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11-30-2012, 09:33 AM #150
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Sounds interesting. It sounds like it works off percentages of your 5rm or 1rm which is similar to the progression of 5/3/1.
I really don't care about fat gain at this point. I mean I'm over trying to get "ripped" at this point in my life. I want to be strong and lift numbers I can look at and hold my head high about.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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