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  1. #151
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    Originally Posted by comps View Post
    How was your bench form?
    Goodjob on the deadlifts.
    Nice weight, get to 200 asap.
    See the 2 videos above.

    Thanks brah, and I assume you mean get to 200 on the bench?
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  2. #152
    Registered User comps's Avatar
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    Originally Posted by Francis333 View Post
    See the 2 videos above.

    Thanks brah, and I assume you mean get to 200 on the bench?
    I meant bodyweight.

    Why do you take your head off the bench for each rep?
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  3. #153
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    We weigh the same too!

    Great dead man, and way to go on that bench completion! The squats will be up and away again at no time man, you going to do a 2 week reset?
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  4. #154
    Gif King Francis333's Avatar
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    Originally Posted by comps View Post
    I meant bodyweight.

    Why do you take your head off the bench for each rep?
    Oh, 200lbs will take a while for sure. My goal is 170 by summer, but for sure my long term goal is 200!

    And **** man repped for spotting that. I didnt realize I was STILL doing that. I dont know why I do, I guess it is just natural. I'll try to stop. Thanks again comps.

    Originally Posted by Teenwolf2 View Post
    We weigh the same too!

    Great dead man, and way to go on that bench completion! The squats will be up and away again at no time man, you going to do a 2 week reset?
    But I am an inch smaller, so I win Yes I really feel that I will hit my dead will hit 405 before I hit 2 plate bench or 3 plate squat, they are progressing great. Ill try to get a form check of those because I think my back is rounding a bit. And yes I expect probably a week and a half or 2 weeks so I can reset and break 235. Thanks brah
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  5. #155
    Gif King Francis333's Avatar
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    Week 19-4/18/12

    Workout B:SS


    Squat

    215x5/5/5 -20

    These were actually really hard...not sure what is happening with my squat!

    Military Press

    120x3/3/3/3/3 -0

    Did 5x3 like you suggested teenwolf. Felt really good actually! I felt like I could have gone for even more. After this should I do 4x4 on Monday???

    Pendlay Rows

    195x5/5/5 -5

    Haha these are getting pretty crazy. My torso is rising a loooooot. These aren't even Pendlay Rows anymore lulz. I will either reset or get a form check up of 200 to see if I should reset.

    Chin ups

    +15x10/8 -5

    Wow. Couldn't even get 10/10 on these. I have lost strength for sure...not sure what is happening. I am eating enough...and I get 6.5 hours of sleep. notsureifsrs..................................

    overall an alright workout. I was definitely pleased with getting 5x3 on the MP but not great that my squat was so hard and I couldn't do +15 on chins. We will see how bench day goes on friday.
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  6. #156
    Starting Strength! rasse226's Avatar
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    As for your bench form, use PL setup
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  7. #157
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    Originally Posted by rasse226 View Post
    As for your bench form, use PL setup
    Im not a powerlifter so why would I? Rippetoe says to go a general bench like what I do.
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  8. #158
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    Crazy rows man! Bad luck about the squats, they'll be easy again soon enough. With the ohp, do

    120 5x3
    125 6x2
    130 8x1

    120 3x5
    125 5x3
    130 6x2

    Etc etc etc

    It is a really slow way to gain, but it's almost guaranteed, with the lower reps making it more tailored to the power and muscle fatigue of ohp. Maybe time to go to 3x5 for chins?
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  9. #159
    Gif King Francis333's Avatar
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    Originally Posted by Teenwolf2 View Post
    Crazy rows man! Bad luck about the squats, they'll be easy again soon enough. With the ohp, do

    120 5x3
    125 6x2
    130 8x1

    120 3x5
    125 5x3
    130 6x2

    Etc etc etc

    It is a really slow way to gain, but it's almost guaranteed, with the lower reps making it more tailored to the power and muscle fatigue of ohp. Maybe time to go to 3x5 for chins?
    Yea my traps hurt a ton today most likely from the rows. I hope the squats will turn out fine.

    Alright will try that format. So once I get 8x1 with 10lbs heavier I go back down 10lbs and complete 3x5? Alright got it. I should progress from that.

    And yes I thikn 3x5 chins are good. Its getting a bit heavier so maybe 5 rep sets are ideal. Thanks brah!
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  10. #160
    Madcows Teenwolf2's Avatar
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    Originally Posted by Francis333 View Post
    Yea my traps hurt a ton today most likely from the rows. I hope the squats will turn out fine.

    Alright will try that format. So once I get 8x1 with 10lbs heavier I go back down 10lbs and complete 3x5? Alright got it. I should progress from that.

    And yes I thikn 3x5 chins are good. Its getting a bit heavier so maybe 5 rep sets are ideal. Thanks brah!
    Right on man, I think a lot of ohp is learning how to handle getting a heavy weight from your shoulders overhead in terms of making 1 perfect rep. It strengthens your shoulders much more and means you eliminate the stretch reflex if you touch and go normally. Your press is strong though man, and will be even stronger in no time.

    I find that with weighted pull ups and chins that sets of 5 allow me to keep progressing for longer. Great workout overall mang
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  11. #161
    Starting Strength! rasse226's Avatar
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    Originally Posted by Francis333 View Post
    Im not a powerlifter so why would I? Rippetoe says to go a general bench like what I do.
    PL setup is superior in every way, and saves you from shoulder injuries
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  12. #162
    Registered User comps's Avatar
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    Originally Posted by rasse226 View Post
    PL setup is superior in every way, and saves you from shoulder injuries
    This.
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  13. #163
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    Originally Posted by rasse226 View Post
    PL setup is superior in every way, and saves you from shoulder injuries
    And what is PL setup? What do i need to change to have a pl setup?
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  14. #164
    Starting Strength! rasse226's Avatar
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    Originally Posted by Francis333 View Post
    And what is PL setup? What do i need to change to have a pl setup?
    Watch the whole series and enjoy

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  15. #165
    Gif King Francis333's Avatar
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    Originally Posted by rasse226 View Post
    Watch the whole series and enjoy

    Already watched that. I tried that and everyone said my form was wrong.
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  16. #166
    Starting Strength! rasse226's Avatar
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    Originally Posted by Francis333 View Post
    Already watched that. I tried that and everyone said my form was wrong.
    The majority of the people in TBB are not smart dude. Setting up like this will decrease the ROM, put your shoulders in a better position, you will save yourself from shoulder injurys, you will be tighter = able to bench more. Ive used this method now for almost a year and i love it. What i hate is seeing is people just lay down on the bench and start a set.

    Start doing this and never look back, if you post a form check i'll make sure i'll watch it
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  17. #167
    Gif King Francis333's Avatar
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    Originally Posted by rasse226 View Post
    The majority of the people in TBB are not smart dude. Setting up like this will decrease the ROM, put your shoulders in a better position, you will save yourself from shoulder injurys, you will be tighter = able to bench more. Ive used this method now for almost a year and i love it. What i hate is seeing is people just lay down on the bench and start a set.

    Start doing this and never look back, if you post a form check i'll make sure i'll watch it
    I know who to listen to in TBB though. Why would I want to decrease ROM? I am not powerlifting, I am trying to get stronger. Shoulders are in a fine position at a 45 degree angle. I don't lay down on the bench and start a set, I do many things before starting the rep. Ill post a form check wednesday.
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  18. #168
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    Originally Posted by Francis333 View Post
    I know who to listen to in TBB though. Why would I want to decrease ROM? I am not powerlifting, I am trying to get stronger. Shoulders are in a fine position at a 45 degree angle. I don't lay down on the bench and start a set, I do many things before starting the rep. Ill post a form check wednesday.
    I don't think rasse is bagging you, I get where he is coming from.

    Better form=more weight moved=more strength=more muscle mass


    I know you already understand that concept, but I used to bench almost the exact same as you and now I bench with a better arch I get less shoulder pain, and have a way better base. Check out my bench vid from Friday on my blog, I may not have perfect form but I think if you tried getting more arch then you could target your chest better and feel sturdier under the bar without your head moving. Just my .02
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  19. #169
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    Who told you not to set up PL style?
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    Originally Posted by UngeneticAzn View Post
    Who told you not to set up PL style?
    http://forum.bodybuilding.com/showth...rm+check+155x5
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  21. #171
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    Pendlay Row Form Check: 200x5-Set 1

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  22. #172
    Gif King Francis333's Avatar
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    Originally Posted by Teenwolf2 View Post
    I don't think rasse is bagging you, I get where he is coming from.

    Better form=more weight moved=more strength=more muscle mass


    I know you already understand that concept, but I used to bench almost the exact same as you and now I bench with a better arch I get less shoulder pain, and have a way better base. Check out my bench vid from Friday on my blog, I may not have perfect form but I think if you tried getting more arch then you could target your chest better and feel sturdier under the bar without your head moving. Just my .02
    Alright so my form looks pretty similar to what you did for 155lbs. You just had more arch and your feet were not flat on the floor. So I just need more arch? Will try to get a form check up Wednesday. Thanks brah!
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  23. #173
    Starting Strength! rasse226's Avatar
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    Are you still having trouble with keeping your shoulder blades tight? I got mine tighter with rolling around on a ball massaging my traps and some other muscles around my scaps. Try that and you will get much better trap activation

    Btw use a ball that is around the size of a tennis ball, and very hard
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  24. #174
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    Originally Posted by rasse226 View Post
    Are you still having trouble with keeping your shoulder blades tight? I got mine tighter with rolling around on a ball massaging my traps and some other muscles around my scaps. Try that and you will get much better trap activation

    Btw use a ball that is around the size of a tennis ball, and very hard
    Yea I'm having trouble keeping them tight. They are tight when I unrack but then when I complete the first rep they start to protract instead of staying retracted. I have rolled my upper back on a medicine ball a couple of times. Would this work? Wouldnt doing this make them less tight? (since when does essentially massaging a muscle cause them to be more tight?) And should I do this on off days, pre workout, post workout?
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  25. #175
    Starting Strength! rasse226's Avatar
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    Originally Posted by Francis333 View Post
    Yea I'm having trouble keeping them tight. They are tight when I unrack but then when I complete the first rep they start to protract instead of staying retracted. I have rolled my upper back on a medicine ball a couple of times. Would this work? Wouldnt doing this make them less tight? (since when does essentially massaging a muscle cause them to be more tight?) And should I do this on off days, pre workout, post workout?
    Sorry if i was unclear. What i did to correct this problem was the following. I had the same problem as you have, so i watched a couple videos about this type of issue. Did one thing from the videos. I took a ball that is almost rock hard and as big ass a tennis ball. Rolled my traps on it. It hurted like a bitch so i knew they were tight (when resting). Doing this gets the muscles more loose and you get them to activate better.
    I do this almost everyday, preferably post workout

    After a couple weeks i tried benching again and hit a big PR.


    http://www.youtube.com/watch?v=hzozw2Aso3M
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  26. #176
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    Lol dude you need to reset your rows a lot, no offense. You doing 1/3 ROM mostly through your legs. I doubt your lats are getting hit much. Reset to 135 and work on form. Make sure you hit your abs with the bar on every rep and dont use hip drive. For the sake of progression, your form may start breaking down and you may have to swing a bit, but once it gets excessive, you need to reset. Don't want to risk a spinal injury with that kind of form.
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    Originally Posted by UngeneticAzn View Post
    Lol dude you need to reset your rows a lot, no offense. You doing 1/3 ROM mostly through your legs. I doubt your lats are getting hit much. Reset to 135 and work on form. Make sure you hit your abs with the bar on every rep and dont use hip drive. For the sake of progression, your form may start breaking down and you may have to swing a bit, but once it gets excessive, you need to reset. Don't want to risk a spinal injury with that kind of form.

    Perfect. This was the criticism I was looking for. Thanks brah! Will reset although not to 135. Probably to 180.
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    Originally Posted by Francis333 View Post
    Perfect. This was the criticism I was looking for. Thanks brah! Will reset although not to 135. Probably to 180.
    You think you can do 180 with near-perfect form? Looking at your video again, I would say you should reset to 155 at least. I would be impressed if you could row 180 with good form. IIRC, Rasse226 rows ~200 and can hit BW+50x5 on pull-ups. And he's 174 lbs. Just to have a benchmark of pulling strength.
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  29. #179
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    Originally Posted by UngeneticAzn View Post
    You think you can do 180 with near-perfect form? Looking at your video again, I would say you should reset to 155 at least. I would be impressed if you could row 180 with good form. IIRC, Rasse226 rows ~200 and can hit BW+50x5 on pull-ups. And he's 174 lbs. Just to have a benchmark of pulling strength.
    I agree, 180 is not enough of a reset, I'd say 165. If you're not touching your belly, it's too heavy. I have blood blisters from today's rows lol. I have rowed 165x12 and done pull ups +55x5

    Edit: Sorry if it seems I'm being hard on you, you have very strong rowing ability, and very strong ohp. Just want you to become even stronger!
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  30. #180
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    Originally Posted by UngeneticAzn View Post
    You think you can do 180 with near-perfect form? Looking at your video again, I would say you should reset to 155 at least. I would be impressed if you could row 180 with good form. IIRC, Rasse226 rows ~200 and can hit BW+50x5 on pull-ups. And he's 174 lbs. Just to have a benchmark of pulling strength.
    I think you are right. A bit of an ego creeping in there with the 180.

    Originally Posted by Teenwolf2 View Post
    I agree, 180 is not enough of a reset, I'd say 165. If you're not touching your belly, it's too heavy. I have blood blisters from today's rows lol. I have rowed 165x12 and done pull ups +55x5

    Edit: Sorry if it seems I'm being hard on you, you have very strong rowing ability, and very strong ohp. Just want you to become even stronger!
    Naw you guys aren't being hard on me I really appreciate that you even take the time to keep up with my progress. Thanks bros!
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