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  1. #541
    Registered User Filmbuff81's Avatar
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    340x5 I foresee a 4 plate squat in the near future
    My "Strength" training journal

    http://forum.bodybuilding.com/showthread.php?t=143200343&p=849423203#post849423203
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  2. #542
    Registered User Drew50's Avatar
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    What are your all time 1RMs?

    Have you ever tried setting you feet and then tucking your upper back on the bench?
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  3. #543
    **** Your Excuses xRequiem's Avatar
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    Originally Posted by Drew50 View Post
    What are your all time 1RMs?

    Have you ever tried setting you feet and then tucking your upper back on the bench?
    haven't tried that, it actually hurts my lower back to arch with just the bar.

    1rms are 385/235-245/465 have done 340x5/220x5/445x3 though. my bench has decreased dramatically since ive started working on form though.

    Originally Posted by Filmbuff81 View Post
    340x5 I foresee a 4 plate squat in the near future
    I'll be reppin' it soon enough.
    My training log
    http://forum.bodybuilding.com/showthread.php?t=147351893

    Squats 475 with wraps
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    OHP 175x3
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  4. #544
    Registered User Sinaku5's Avatar
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    Originally Posted by Filmbuff81 View Post
    340x5 I foresee a 4 plate squat in the near future
    This.

    Also - why are you switching to CGBP on recovery day?
    My log
    http://forum.bodybuilding.com/showthread.php?t=147800823&p=941910683#post941910683

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  5. #545
    **** Your Excuses xRequiem's Avatar
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    Originally Posted by Sinaku5 View Post
    This.

    Also - why are you switching to CGBP on recovery day?
    what else should I do?
    My training log
    http://forum.bodybuilding.com/showthread.php?t=147351893

    Squats 475 with wraps
    Bench 265
    Deadlift 545
    OHP 175x3
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  6. #546
    Registered User Sinaku5's Avatar
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    Originally Posted by xRequiem View Post
    what else should I do?
    Y not light regular BP or OHP
    My log
    http://forum.bodybuilding.com/showthread.php?t=147800823&p=941910683#post941910683

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  7. #547
    **** Your Excuses xRequiem's Avatar
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    Originally Posted by Sinaku5 View Post
    Y not light regular BP or OHP
    OHP = ache elbows plus i'm just doing 5x5 for my bench on id and vd.
    My training log
    http://forum.bodybuilding.com/showthread.php?t=147351893

    Squats 475 with wraps
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    OHP 175x3
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  8. #548
    Registered User Smolovicus's Avatar
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    Are you pulling your shoulder blades together? May be a trick of the camera but it looks like your shoulder girdle is hanging pretty loosely on the bench. You should think about "sitting" your torso on top of your upper back, directing the pressure of the weight down in a cone

    ex.
    \----/ as opposed to l---l
    -\--/ .....................l---l

    Builds more tension, allows you to "expand" as you push the weight up, more stable base in general.
    405w / 340 / 480
    Just training hard and lifting by feel. School is hard. Lifting log:
    http://forum.bodybuilding.com/showthread.php?t=149300403&highlight=sheiko+me%3A+poor+college+student
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  9. #549
    Registered User nyrippetoe's Avatar
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    Originally Posted by Smolovicus View Post
    Are you pulling your shoulder blades together? May be a trick of the camera but it looks like your shoulder girdle is hanging pretty loosely on the bench. You should think about "sitting" your torso on top of your upper back, directing the pressure of the weight down in a cone

    ex.
    \----/ as opposed to l---l
    -\--/ .....................l---l

    Builds more tension, allows you to "expand" as you push the weight up, more stable base in general.
    Solid ASCII visual.
    In 2006 I was a Starting Strength success story, gaining 30 pounds of muscle and hitting 400/300/500 over seven months. Then excuses happened and my interests shifted. I made a pathetically short-lived attempt at a comeback eight months later, but that didn't last. That was nearly six years ago. I'm now 27 and am back for another shot at things. Follow my log and watch me (hopefully) get hella strong again!

    My Log: http://forum.bodybuilding.com/showthread.php?t=150615573
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  10. #550
    Registered User jshaw5's Avatar
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    Originally Posted by Smolovicus View Post
    Are you pulling your shoulder blades together? May be a trick of the camera but it looks like your shoulder girdle is hanging pretty loosely on the bench. You should think about "sitting" your torso on top of your upper back, directing the pressure of the weight down in a cone

    ex.
    \----/ as opposed to l---l
    -\--/ .....................l---l

    Builds more tension, allows you to "expand" as you push the weight up, more stable base in general.
    This. You look way too loose and comfortable. While bench is often thought of as a chest exercise, it's really a full body lift. Pulling your shoulder blades together and getting into a good arch gives you a solid and stable platform and allows you to drive with your legs. You say getting into an arch with just the bar hurts, what about with a loaded bar? Have you tried building up to it, arch a little bit, then a little bit more, etc.?
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  11. #551
    **** Your Excuses xRequiem's Avatar
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    Bench just seems far too technical. Considering giving up on it and going for that Matt Sohmner total.
    My training log
    http://forum.bodybuilding.com/showthread.php?t=147351893

    Squats 475 with wraps
    Bench 265
    Deadlift 545
    OHP 175x3
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  12. #552
    **** Your Excuses xRequiem's Avatar
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    Intensity Day

    Squats
    305x1
    345x5

    Sumo Deadlifts
    415x5

    BW 178

    Doing bench when I get off work. Squats were easy, u mad bro? Pulls were hard, probably given I only had 45 minutes to do this session. Will probably continue with triples on DLs or even 3 singles. Form was **** on the last 2 reps.
    My training log
    http://forum.bodybuilding.com/showthread.php?t=147351893

    Squats 475 with wraps
    Bench 265
    Deadlift 545
    OHP 175x3
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  13. #553
    Registered User jshaw5's Avatar
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    Nice ID man. Squats are getting up there.

    Originally Posted by xRequiem View Post
    Bench just seems far too technical. Considering giving up on it and going for that Matt Sohmner total.
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  14. #554
    **** Your Excuses xRequiem's Avatar
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    Originally Posted by jshaw5 View Post
    Nice ID man. Squats are getting up there.


    Thanks Jshaw, squats were much easier than last week. I look seeing TM in effect. Raised VD 5lbs since last ID was hard and guess what? This weeks ID was easy, it's amazing how simple the progression is.

    Decided on 1x2 then 1x1 for deadlifts so next week will be 425 1x2, 1x1. Once I miss the second rep on first set I'll just do 3 ramping singles like 425 445 and 465.
    My training log
    http://forum.bodybuilding.com/showthread.php?t=147351893

    Squats 475 with wraps
    Bench 265
    Deadlift 545
    OHP 175x3
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  15. #555
    **** Your Excuses xRequiem's Avatar
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    Upper Intensity

    Bench
    175 3x5

    OHP
    135x1
    155x1
    165x1
    155x2
    155x1
    155x1
    155x1

    Not bad considering I just set squat and deadlift prs then went to work. 3rd set of bench was the easiest of the 3, focused on foot placement. Seems like when I try to arch or put all the pressure on my upper back it hurts like hurt. My traps start cramping severely
    My training log
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    Squats 475 with wraps
    Bench 265
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    OHP 175x3
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  16. #556
    Registered User samsont's Avatar
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    sounds like you're setting up a lot better.


    It's supposed to not feel good. Sounds like you're doing it right. Really drive your upperback/traps into the bench. Often times i'm a bit dehydrated and my spinal erectors cramp up really bad and I got to re set up once or twice.
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  17. #557
    **** Your Excuses xRequiem's Avatar
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    Originally Posted by samsont View Post
    sounds like you're setting up a lot better.


    It's supposed to not feel good. Sounds like you're doing it right. Really drive your upperback/traps into the bench. Often times i'm a bit dehydrated and my spinal erectors cramp up really bad and I got to re set up once or twice.
    Well, I gave up on putting the pressure on my upper back/arching because I literally thought my trap was going to get injured and this was with an empty bar.

    Is there some type of mobility I need to work on?
    My training log
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    Squats 475 with wraps
    Bench 265
    Deadlift 545
    OHP 175x3
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  18. #558
    Registered User samsont's Avatar
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    I've never done any mobility for it and I'm extremely unflexibile...


    i think you just gotta get used to it, maybe were overdoing it?? not sure. Just squeeze those shoulder blades together and bunch it up . Don't gotta get too crazy with ti but ease into it you know? Won't have the biggest/best arch and setup right away.

    Like I said sometimes I gotta re-set if I'm cramping up bad during setup and get loose a bit. we gotta see some more form vids analyze what you're doing
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  19. #559
    dlt rocks my socks arian11's Avatar
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    Originally Posted by samsont View Post
    I've never done any mobility for it and I'm extremely unflexibile...


    i think you just gotta get used to it, maybe were overdoing it?? not sure. Just squeeze those shoulder blades together and bunch it up . Don't gotta get too crazy with ti but ease into it you know? Won't have the biggest/best arch and setup right away.

    Like I said sometimes I gotta re-set if I'm cramping up bad during setup and get loose a bit. we gotta see some more form vids analyze what you're doing
    This. Not everyone needs or can do a super sized arch. But you should atleast pull those shoulder blades back tight, tuck your elbows, and get your legs tight so you can get some leg drive off the chest. Have you seen any of Ben Rice's videos? He doesn't have a monster arch and he does more of a legs out far and wide rather than tucked and close in.
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    Squats look better than last, depth was better. Several were clearly to depth while a couple were borederline. Seems 1-2 are always high, 3-4 and perfect and 5 is borderline.
    How do you guys stretch your hams?


    Thanks arian, I'll check that out and try to focus on his cues.
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    dlt rocks my socks arian11's Avatar
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    Originally Posted by xRequiem View Post
    How do you guys stretch your hams?
    Lately, if I'm watching TV or something I lay down on the floor next to my door frame. I align my hip bone with the frame and raise one leg and place my heel on the frame so now my leg is pointing up 90 degrees. Then I just leave it there for 5-10 mins while I watch TV and let it stretch. Then do the other leg. If you can already raise your leg to 90 degrees then you can drop your hip alittle farther down from the frame so that you are stretching the legs even more.
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  22. #562
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    Originally Posted by arian11 View Post
    This. Not everyone needs or can do a super sized arch. But you should atleast pull those shoulder blades back tight, tuck your elbows, and get your legs tight so you can get some leg drive off the chest. Have you seen any of Ben Rice's videos? He doesn't have a monster arch and he does more of a legs out far and wide rather than tucked and close in.
    x2 and ben rice videos are great all around.

    play around with the different forms find what works. like arian mentioned the legs out vs tucked in. For the life of me I can NOT leg drive on my toes and feet far out like some.. Only thing that works for me is my feet tucked with heel driven into the ground. jo jordan(from elite fts) came up to me while I was benching and physically moved my foot into the right place and told me to press lol.
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  23. #563
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    Originally Posted by arian11 View Post
    Lately, if I'm watching TV or something I lay down on the floor next to my door frame. I align my hip bone with the frame and raise one leg and place my heel on the frame so now my leg is pointing up 90 degrees. Then I just leave it there for 5-10 mins while I watch TV and let it stretch. Then do the other leg. If you can already raise your leg to 90 degrees then you can drop your hip alittle farther down from the frame so that you are stretching the legs even more.
    This is a good hammy stretch but it does allow you to cheat a little bit and displace your other hip, which you aren't able to do when squatting/DL'ing, so you should also do one that stretches both at the same time. Sitting with your legs stretched out in front of you and trying to touch your toes/grab your feet while keeping a neutral lumbar curve is good. If it's tough to reach you can bend your knees a bit/sit on a block.
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    Putting in the work and its paying off!

    345x5 is about 2xBW for reps depth looked fine on all of them nice job
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    Originally Posted by Drew50 View Post
    Putting in the work and its paying off!

    345x5 is about 2xBW for reps depth looked fine on all of them nice job
    If I just watch the video they seem high, but if I pause at the bottom they are all clearly below parallel. Thanks for pointing that out, I'm even more excited that these were easier than last weeks AND they were deeper.

    Next week is tree fiddy
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    First 2 reps were borderline, last 3 reps were good.

    For me I will do what izzy and Arian said, but I also just take the barbell and will do SDL's & RDL's slowly and hold the stretch at the bottom.

    With your stance as wide as it is hip mobility is going to come into play too, so lots of hip flexor and groin stretches are handy too. Open up the whole area.
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    Impressive ID lifts there Requiem.

    Jelly of that squat - form is so tight.
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    **** Your Excuses xRequiem's Avatar
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    Originally Posted by Sinaku5 View Post
    Impressive ID lifts there Requiem.

    Jelly of that squat - form is so tight.
    You had an awesome ID as well! And i think my form finally comming together is one of the biggest reasons my squat is progressing so well. I still have several cues to work on though. I actually push my knees out too far, if that's possible.

    Originally Posted by Filmbuff81 View Post
    First 2 reps were borderline, last 3 reps were good.

    For me I will do what izzy and Arian said, but I also just take the barbell and will do SDL's & RDL's slowly and hold the stretch at the bottom.

    With your stance as wide as it is hip mobility is going to come into play too, so lots of hip flexor and groin stretches are handy too. Open up the whole area.
    Will do, might warm up with a complex of Kloklov, ohp squats and RDL to get angus peppered. I do quite a bit of hip work; duck walks, frog thing(?), 3rd world squats and fire hydrants.

    Good news, I'm up to 180 morning weight. Bad news, my job has been raping me which is why for the last two days I've ate an entire large pizza and done GOMAD plus 1-2 meals.
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  29. #569
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    If you already do lots of hip work then yeah I like your complex warmup, it's similar to what I do minus a couple exercises to warmup.
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    Originally Posted by xRequiem View Post
    You had an awesome ID as well! And i think my form finally comming together is one of the biggest reasons my squat is progressing so well. I still have several cues to work on though. I actually push my knees out too far, if that's possible.



    Will do, might warm up with a complex of Kloklov, ohp squats and RDL to get angus peppered. I do quite a bit of hip work; duck walks, frog thing(?), 3rd world squats and fire hydrants.

    Good news, I'm up to 180 morning weight. Bad news, my job has been raping me which is why for the last two days I've ate an entire large pizza and done GOMAD plus 1-2 meals.
    Originally Posted by Filmbuff81 View Post
    If you already do lots of hip work then yeah I like your complex warmup, it's similar to what I do minus a couple exercises to warmup.
    Thats a lot of warming up - I just usually warm up with lighter weight on squats and then jump right into it. You think itd be a better idea to warm up like that? If so I'll try it on ID.
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