The Official PL Family Appreciation Thread: Part X

[MattIsBored]

said donuts
[IMG]http://i50.tinypic.com/x3zpz7.jpg[IMG]

Ya eating it all glazed wouldn't be an issue it's the cream and other stuff in the others that wreck you.

[xRequiem]

Asking for the Cube Method ebook for Xmas, will avoid all of the talk about price lol

why pay for a routine? you'er making good progress on westside, why do you want to change?

[ampUP11]

why pay for a routine? you'er making good progress on westside, why do you want to change?

Reading material, I fall in the 300-400 max squat and my lifts are nowhere near WS levels. Not saying I will switch but if I'm looking to give it a try after about 6 months on WS I'm willing to. Plus if I get it as a gift I won't have to worry about paying for it in the future.

[kingscross]

the “Gangnam Style” rapper performed a song called “Dear America” at a 2004 protest concert which contains the lyrics “Kill those f—ing Yankees who have been torturing Iraqi captives/ Kill those f—ing Yankees who ordered them to torture/ Kill their daughters, mothers, daughters-in-law, and fathers/ Kill them all slowly and painfully.”

No chit, I saw that in the news. These things come and bit one in the backside lol.

[xRequiem]

Reading material, I fall in the 300-400 max squat and my lifts are nowhere near WS levels. Not saying I will switch but if I'm looking to give it a try after about 6 months on WS I'm willing to. Plus if I get it as a gift I won't have to worry about paying for it in the future.

True, reading different training methods is always interesting. You should look into TM, I think you can still get a lot out of weekly gains.

[mitten]

True, reading different training methods is always interesting. You should look into TM, I think you can still get a lot out of weekly gains.

Itd be an easy transition too, get sick of DE work, just replace it with RE work. Also I think the light day in TM is boring and just a shoulder/bodybuilding day would be better there. Opinions requiem?

[samsont]

Reading material, I fall in the 300-400 max squat and my lifts are nowhere near WS levels. Not saying I will switch but if I'm looking to give it a try after about 6 months on WS I'm willing to. Plus if I get it as a gift I won't have to worry about paying for it in the future.

you're not at west side levels, but you're at cube method levels?


oh

[bmontgomery87]

why pay for a routine? you'er making good progress on westside, why do you want to change?

Paying for reading material/knowledge is never a bad thing. There's more than a routine in there, there's gonna be articles and what not.
I've read the Juggernaut Method and Lift-Run-Bang with no intention of running either program, doesn't mean you can't learn from what's being said. And I read 5/3/1 probably once every couple months, regardless of the routine I'm on.

[Jason2459]

Ya eating it all glazed wouldn't be an issue it's the cream and other stuff in the others that wreck you.

Yeah those cream and denser ones wrecked me. I felt like crap but had an awesome bloat going into my bench training last night. But unfortunately I lost the bloat to the toilet just before I got up into max effort range.

[bmontgomery87]

Yeah those cream and denser ones wrecked me. I felt like crap but had an awesome bloat going into my bench training last night. But unfortunately I lost the bloat to the toilet just before I got up into max effort range.

happens to the best of us. i always end up pooping during squat warmups and lose some of my awesomeness.

[GuinnessStrong]

I think I busted my ****ing hand trying to close a 3 or maybe even last weekend. I had bruised my palm Sat on farmers but it felt okay with a few days off. Then I was doing my usual grip thing and the 2.5 was feeling easy as hell so I really thought I could close the 3. Squeeze...snap, dropped it, swollen pain. Swelling's gone but damn does something still feel really crunchy in there.

[arian11]

Yeah those cream and denser ones wrecked me. I felt like crap but had an awesome bloat going into my bench training last night. But unfortunately I lost the bloat to the toilet just before I got up into max effort range.

Do you know about how many carbs you're taking in these nights? I've gotten up to about the 350g range. At that point I'm usually full and tired and just want to go to bed lol.

[xRequiem]

will you guys FF to about 1:20 and tell me how dicks my bench is sucking?

[arian11]

will you guys FF to about 1:20 and tell me how dicks my bench is sucking?

[youtube]235xhLm8dg0[youtube]

If you are looking for perfection, there are several things I see wrong with your squat and bench. And I'm sure a coach would see even more things. You need to watch/rewatch some youtube videos on how to setup and execute the squat and bench press.

[xRequiem]

If you are looking for perfection, there are several things I see wrong with your squat and bench. And I'm sure a coach would see even more things. You need to watch/rewatch some youtube videos on how to setup and execute the squat and bench press.

not necessarily perfection, just want to maximize the amount of weights I can move without getting injured.

[arian11]

not necessarily perfection, just want to maximize the amount of weights I can move without getting injured.

I meant that like some of the things aren't like horribly bad or dangerous for you. But it could mean the difference in a few pounds. Like on some reps it doesn't look like you are pushing out against your belt, just kind bracing your abs. And it looks like you aren't trying to push your hips through hard at the top of the squat. You have a good walk out but you rushed the hell out of racking the weights back. Bench is all kinds of crap. Your feet are moving while you are benching. Which probably means no leg drive. You don't look arched or tight at all. Shoulder blades don't look pulled back. Kind of dive bombing your descents.

[Jason2459]

Do you know about how many carbs you're taking in these nights? I've gotten up to about the 350g range. At that point I'm usually full and tired and just want to go to bed lol.

I don't usually track it but the few times I added stuff in myfitnesspal it came to around 500-600 carbs. I also take a preworkout shake with carbs in it along with creatine, beta alanine, and a couple caffeine pills. I also drink a post workout shake with more carbs and then eat some more carbs. Like last night I ate one of my favorites of pop tarts in ice cream.

[GuinnessStrong]

Your feet are moving while you are benching. Which probably means no leg drive. You don't look arched or tight at all. Shoulder blades don't look pulled back. Kind of dive bombing your descents.

This is exactly what I saw. More tightness in your back and a firmer draw/spread on the bar as you descend will make for a much better foundation to press from.

[xRequiem]

This is exactly what I saw. More tightness in your back and a firmer draw/spread on the bar as you descend will make for a much better foundation to press from.

how do you keep your back tight?

thanks arian

[GuinnessStrong]

how do you keep your back tight?

thanks arian

If you set a low back angle even a small one, keep it there the whole movement. When you bring the bar down feel as though you're spreading your hands apart on the descent to broaden your lats (I'm at a loss to describe this right). You pretty much want everything tight as hell and 100% controlled as you bring the bar down and slow it to a pause at your chest. That dive bomb is probably shooting you in the foot and making each rep take different angles / load different places in the muscle. If you get everything identical each time you'll probably see much more pressing power just out of standardizing the motion.

[samsont]

how do you keep your back tight?

thanks arian

practice pinching your shoulder blades and traps together bunch up that upperback and pullback your scalpulae or w/e throughout the day, everyday. practice that mind muscle, that way you're not trying to figure this **** out in the gym.

i like to get my upperback tight and retracted before i even lay back dwon on the bench. for me it helps. I'm tensing my back up so much it starts cramping almost everytime. it's uncomfortable as ****.

[Jason2459]

Bills getting trolled again on outlaws. lol

[isaku900]

Bills getting trolled again on outlaws. lol

oh no3s

[arian11]

how do you keep your back tight?

thanks arian

Well once you set up properly and have a tight back its all about just fighting the misery and holding onto that position. As samsont suggested, practice pulling your shoulder blades back when you aren't benching. I use to grab a band and do like a band pull apart to see what it feels like then try to mimic that on the bench. My set up on the bench also use to include doing like a band pull apart in the air with no band before I grabbed the bar to make sure I was pulling back as hard as possible. But once I have my feet set underneath me as tight as possible my set up isn't going anywhere because I'm driving my feet into the ground and pushing up the bench while the weight in my hands is keeping me from sliding up.

[Trah275]

thought this was pretty fun to watch...

[dannyautrey]

will you guys FF to about 1:20 and tell me how dicks my bench is sucking?

Whoa, bro. Zoom out some. You're way too close with the camera.

[dannyautrey]

Hey, Guiness. Are you deadlifting in a kilt in your avatar?

[ErickStevens]

I had one of my girls switch to cheater sumo and she pulled 315 x 5 today. Dis gun be good.

[arian11]

thought this was pretty fun to watch...

Dani DaOrtiz for life bro!

[GuinnessStrong]

Hey, Guiness. Are you deadlifting in a kilt in your avatar?

Yes, sir, I am. I did the whole competition in it just for fun. Dat hip mobility.