Arian's Rise to Power

[simp3204]

Good job on the PR's brosef. I have a hunch, that if you can keep your elbows tucked off your chest and then flare your elbows out you will possibly blow past that sticking point.

[arian11]

Good job on the PR's brosef. I have a hunch, that if you can keep your elbows tucked off your chest and then flare your elbows out you will possibly blow past that sticking point.

With lighter weights I can tuck pretty well and then flare and push over my head. But once the weights get heavy, I tend to regress to my old ways and try to bench straight up and down. I don't know if that is a tricep weakness or just bad technique or what.

[SPFjudge]

I bench in a straight line raw.

[Black_Spit]

I bench in a straight line raw.

I do too.

[NIsrael]

same

[simp3204]

I also try to bench in a straight line.

[arian11]

I bench in a straight line raw.

I do too.

same

I also try to bench in a straight line.

Do you bring the weight down in a straight line as well? Like you start with the bar already over your lower chest, bring it straight down, then press it straight back up to that spot?

5/20/12 - Max Squat

Squat-
425x1
385x2x5

[jlockleOSU]

Subbed

[simp3204]

I like to think that's what I do but I have no one to tell me otherwise.

[kingscross]

Maxed out on squat and bench last night.

First attempt-
450xFail
I set my stance a bit too close and descended way too fast and had no control/tightness. Then like an idiot I tried to squat it anyways and wasted some energy.

Second attempt-
450xGood (5 lbs PR)
Took some time, focused and came back and executed better.

Third attempt-
460xGood (15 lbs PR)
Tipped over out of the hole, as usual, but was able to recover. Probably had a bit more in the tank but that 450 miss took some out of me and I still had to max out bench so I stopped.

First attempt bench-
275xGood (5 lbs PR)
Didn't want to waste time/energy so I went straight from 255 to a PR. Slowed down alittle midway but wasn't too bad. Friends said I had 280 so I went for it.

Second attempt-
280xFail
Wasn't executed the best and I really hit that sticking point but I thought I was going to press through it. But then my right hand started coming down and I told my spotter to take it.

Congrashulashions on the new PRs, you might of gotten dem all if you had been wearing the red top I have the same problem on bench and was advised by my coach to try driving it up over my head with the lats/tris dunno if this might help.

lol, that's that skinny ******* TheStig.

lol and he is selling some proteinz instead of drinking up?

[SPFjudge]

Do you bring the weight down in a straight line as well? Like you start with the bar already over your lower chest, bring it straight down, then press it straight back up to that spot?

yes

[dan_g_28]

I definately don't bench in a straight line..

[arian11]

Congrashulashions on the new PRs, you might of gotten dem all if you had been wearing the red top I have the same problem on bench and was advised by my coach to try driving it up over my head with the lats/tris dunno if this might help.





lol and he is selling some proteinz instead of drinking up?

Haha, I can't wear under armor anymore when I squat or bench because it doesn't have enough friction. The bar won't stay on my back for squat and I'll slide on the bench if I use any leg drive.

I definately don't bench in a straight line..

Interdasting. I'll probably do a light day on bench today or tomorrow. I'll see if I can video from the side so I can get a better idea of what my bar path normally looks like.

[martin_mathers]

i dont intentionally bench in a straight or curved line...but on the way up the weight just kinda shifts to a position where im the strongest.

[dan_g_28]

Haha, I can't wear under armor anymore when I squat or bench because it doesn't have enough friction. The bar won't stay on my back for squat and I'll slide on the bench if I use any leg drive.



Interdasting. I'll probably do a light day on bench today or tomorrow. I'll see if I can video from the side so I can get a better idea of what my bar path normally looks like.

My bar path isn't consistent from light weights to heavy attempts tho. As the weights get heavy, I get a little more bar drift. Its not something I lose much sleep over, tho.

[arian11]

5/21/12 - Squat Max

Squat-
440x1
375x3x5

First day my max has moved back up. Back feels beat up as hell, but weight isn't too heavy. We'll see how long before I get back to 460.

[arian11]

Need some ideas/advice on what I should do on bench next. This is basically what I've been doing for the last 5-6 months.

Sunday-
Bench 5x5 (Week 1 at 80%, add 5 lbs every week)
CGBP 3x6-8
OHP 3x8 (Done maybe every other week)

Thursday-
Bench 1x3 (Week 1 at ~85%, add 5 lbs every week)
CGBP 1x3 (20 lbs less than 1x3 on bench, add 5 lbs every week)
Push Press (Work up to a heavy single about every other week)

So it is pretty simple, a volume day and then a heavy day where I can get use to heavier weights in my hands. I've run this for 3 cycles that lasted about 5-6 weeks each. Went from 250 to 260 then 260 to 270 and finally 270 to 275. I am definitely happy about it since I put on 25 lbs on my bench in about 6 months whereas last year I put on about 25 lbs the entire year. I'm just deciding what I should change, if anything, since my gains have slowed down. Also, I plan on competing in August, so I'm not sure if I should implement paused bench just yet or maybe wait another cycle. If you saw my bench video, you can see where my sticking point is. Would you suggest maybe implementing board presses as an accessory exercise, and if so, what board do you think that sticking point is at? Thanks for any help.

[dan_g_28]

Whatever you do, don't use westside principles. It doesn't work for us raw lifters.. Trollolol.

But for realzy, consider it. I didn't run any kind of program up to like 365, then started using an ME and DE day, but not really a westside program, and took that to 405 or so. Then from there to now its been a pretty plain jane westside program. I got away from it for like 6 weeks a few month ago and my bench suffered. Got back on it lik 8 weeks ago and just PR'd.

I'm a huge fan of focusing on weakpoints and crushing them. I say figure out where you stick and hammer it.

[arian11]

Whatever you do, don't use westside principles. It doesn't work for us raw lifters.. Trollolol.

But for realzy, consider it. I didn't run any kind of program up to like 365, then started using an ME and DE day, but not really a westside program, and took that to 405 or so. Then from there to now its been a pretty plain jane westside program. I got away from it for like 6 weeks a few month ago and my bench suffered. Got back on it lik 8 weeks ago and just PR'd.

I'm a huge fan of focusing on weakpoints and crushing them. I say figure out where you stick and hammer it.

Well I guess you could consider my 5x5 day as a RE Upper Day and my 1x3 day as a ME Upper Day. So it would be similar to Westside for Skinny Bastards except I keep the main movement the same which I guess would not make it conjugate. I don't think I should change the main movement because I need to continue working on my form, especially tightness near the chest. But I am trying to focus on my weakpoints. At first it was off the chest, but now it seems to be more midway through the lift. So I guess I could implement board presses and more shoulder/triceps work.

[arian11]

5/22/12 - Squat Max

Squat-
445x1
455xMiss

Deadlift-
430x1x3

[arian11]

5/24/12 - Squat Max

Squat-
450x1

Bench-
185x3x3

Daily max is still moving up. Did a light day on bench but it felt pretty heavy which means gonna have to stop maxing soon so I can start benching again.

[simp3204]

Can I trade you 30lbs on my bench for 50lbs on your dead?

[coloBB]

subbed.

What program are you running?

<-- competing in August as well.

[arian11]

subbed.

What program are you running?

<-- competing in August as well.

Nothing really right now. I guess it is similar to the John Broz Method of maxing out every day and then backing off and doing volume. Had to cut out my volume a couple times though so I could actually deadlift and bench. I'm still trying to figure out what program to actually follow from now till Raw Nationals.

[dtaps24]

Nothing really right now. I guess it is similar to the John Broz Method of maxing out every day and then backing off and doing volume. Had to cut out my volume a couple times though so I could actually deadlift and bench. I'm still trying to figure out what program to actually follow from now till Raw Nationals.

Not that. Particularly not if you are not supplementing as the program is designed to be supplemented. The only guy that has had success with it in powerlifting is Chaos and Pain and openly admits that he also follows a Bulgarian (and evidently Broz) supplementing protocol.

[arian11]

Took Thursday and Friday off, maxing out squat today to see how this experiment has turned out. Working on my program to start next. If anyone wants to help go here http://forum.bodybuilding.com/showth...hp?t=145168131

[arian11]

5/26/12 - Squat Max

Squat-
465x1 (5 lbs PR)



I'll take the 5 lbs in 1 week. Possibly had 470 but decided not to do it since I hope to start this new program and the first squat day is Monday.

[NIsrael]

ur hands so so damn narrow on your squat

[arian11]

ur hands so so damn narrow on your squat

Yeap. Sometimes after a volume bench day, my shoulders will be tight and it will be alittle harder to get that close. So I'll widen it maybe 1/2" on each side and it feels weird. I can't imagine how weird it would be going out wider.

[goosefrabbas]

I hate you. I could get that close with my right hand maybe. And even then it'd have to be high bar.