Strength Crew: ITT, we go for NUMBERS this year!

[Drew23]

In

Would like to put up 585/455/725 at a meet in the second half of the year at 242. Also want to do a strongman comp at some point but all my overhead lifts blow. Need to put in a lot of work there if I want to have a shot at winning.

Where are you training for strongman? If you're not at Lightning Fitness with Matt Mills you should be.

[Drew23]

This is exactly the kind of critique I’m looking for. I appreciate the feedback brah!

Lower body on bench has always felt like **** to me. I’ve heard I should be flexing my glutes, quads and should be driving my legs towards the top of the bench. As far as my hips go I think I’m too concerned with my glutes coming off the bench. Looking at the vid again you’re right, I’m sinking and losing tightness. I’ll work on it for sure. Started benching more frequently because of smolov jr and I understand it’s going to take a lot of practice.

Please keep the feedback coming guys. Thanks!

Click the link in my sig and read the first post. I think it's a pretty good breakdown of how to get your lower body tighter and into a good position.

What part of Cali are you in? I'm heading to San Diego next month and planning to go bench with AJ Roberts there.

[Xtian]

I'm enhanced, so take this for whatever it's worth, but learn the difference between training for a max and just working out in the gym. There are so many different things you can change like feet placement, hip drive, proper back arch, and locking out with your scapula that can make very large jumps in your bench.

Is there anything in particular you see in my 365 vid?

I’ve been messing around with my foot placement. I don’t know if I like heel down or up but I always end up with them up on max attempts.

I’ve never heard of locking out with my scapula before. I do remember Haack saying something up sinking into the lockout once in a video. I’m wondering if that’s the same thing.

I have a hard time just training for a max, I’ve always been into power and aesthetics, and want both but I know will be a challenge for me moving forward.

When I ran smolov a few months ago I didn’t follow the program as I did squat and bench together. I couldn’t just come in for one exercise so I did my usual bodybuilding crap with it lol. Despite that I still hit my 500 squat goal but I know I could’ve gotten more if I wasn’t so fuking stubborn.

I appreciate you being transparent about being enhanced. It doesn’t make your lifts less impressive or anything like that. Thank you brah!

[Xtian]

Click the link in my sig and read the first post. I think it's a pretty good breakdown of how to get your lower body tighter and into a good position.

What part of Cali are you in? I'm heading to San Diego next month and planning to go bench with AJ Roberts there.

I’m in so cal about 2.5 hours from San Diego.

Thanks for the link. Reading it now!

[naich]

Squat from 415 to 455
Deadlift from 515 to 545
Bench....too embarrased to bench in public crew

[thedarrenestes]

Did not feel like doing smolov jr today. Have been feeling run down all week so here’s an ugly ass 365x1 from literally an hour ago. My grip was a bit too close for my liking and it makes sense as it felt like an rpe 10



Let’s go boys don’t let this thread die already!

Speed coming off the bottom was impressive for sure
I'm not even gonna pretend I'll have anything intelligent to add you don't already know other than to keep grinding
Ive found when you get into these kind of maximal loads, every LB added is big win

Adding a 5lb plate to each side of bar already loaded with 365 feels like a whole ass wheel got put on

[blindsideflank]

Strongman here...

300kg (660) deadlift. I just hit 250kg after 6 months of barely lifting while rehabbing a wrist injury from my last strongman comp (nerve issue I guess). PR is 280 (615 pounds), might go to the dark side this year too.

Hit any PR in log press (130kg is current/280ish).

Be proficient at all common events (working hard at circus dumbbell for April)

[Xtian]

Click the link in my sig and read the first post. I think it's a pretty good breakdown of how to get your lower body tighter and into a good position.

I just finished reading the thread. Solid breakdown for sure but do you happen to have vids of your bench.

Noticed you threw round 5/3/1 a few times in there. I’ve always liked that program, think it’s still viable for me and my bench goal?

[AriesTH]

Fook, glad to see this still going.

I might have to get a vid or two of me benching and squatting for some tips. What's the easiest/best way to upload it? Do I need a youtube channel?

I know my squat form is ass and I'm sure my bench can get better. I can get really good depth squatting, but when I push up out of the hole something is wonky with my hips and I dont know how to fix it.

[TyGuy505]

Where are you training for strongman? If you're not at Lightning Fitness with Matt Mills you should be.

Lightning Fitness is like a 90 mins drive one way and I work 6 days a week. Gleasons is the closest but I wasn’t really a fan when I tried training there. I could try Hellbent I guess not sure how much strongman stuff they have. I go to an Edge so yea not the best equipment and pretty much no way to train for strongman there.

[Xtian]

Speed coming off the bottom was impressive for sure
I'm not even gonna pretend I'll have anything intelligent to add you don't already know other than to keep grinding
Ive found when you get into these kind of maximal loads, every LB added is big win

Adding a 5lb plate to each side of bar already loaded with 365 feels like a whole ass wheel got put on

Thanks brah! I’m guilty of being overly ambitious with my weekly LB jumps. You’re right, small incremental progression is definitely a big win.

[TyGuy505]

Impressed with the amount of 405+ plate benchers in here and we’re still on page 1.

Can any of you big benchers give me tips or programs to look into? I’m willing to eat my way there but absolutely not take any juice. I came this far and want to see it through natty. Thank you in advance

Switching to two press days a week and switching from benching on my toes to benching flat foot were the two biggest changes I made when I was stuck at 335 and now I’m over 4 plates. Also did a 12 week program from Josh Bryant and I learned a ton from it. Not a fan of smolov jr

[eod8989]

I want to go on a bulk and get strong again but scared of getting fat. I'm 6'2 210 lbs now and feeling kind of skinny/weak.

[Deutschlandbrah]

Hoping for a 455 bench, 545 squat, 600+ deadlift and a 315 standing OHP. I hope I don't spend half the year trying to break a plateu like last year, though.

[Drew23]

I just finished reading the thread. Solid breakdown for sure but do you happen to have vids of your bench.

Noticed you threw round 5/3/1 a few times in there. I’ve always liked that program, think it’s still viable for me and my bench goal?

I'll put some vids up at some point. I bench feet flat out in front, so a little different from you.
5/3/1 is a fine program but they're all good. I would recommend reading the book if you really want to do it. For your strength level it may be beneficial to hire someone to program you if you have the money. I would recommend Bfitct (Bobby Hume), bcbtrainingsystems (Chris DellaFave), or queenbeepower (Laura Phelps)

Lightning Fitness is like a 90 mins drive one way and I work 6 days a week. Gleasons is the closest but I wasn’t really a fan when I tried training there. I could try Hellbent I guess not sure how much strongman stuff they have. I go to an Edge so yea not the best equipment and pretty much no way to train for strongman there.

We don't have much for strongman at Hellbent, we're primarily a powerlifting gym. But it's a much better atmosphere than Gleason's, they're more USAPL lifting. At Hellbent we bench heavy on Fridays around 4pm and Squat heavy on Sunday mornings. I think there's a raw crew that squats on Saturday mornings. If you want to come in and check it out Friday or Sunday would be your best bet. Tell whoever that Drew sent you and you can ask for me or Mike Skiba, he's the gym owner.

Also you should consider making a trip to Lightning even if it's once a month. That's really the best place in CT for Strongman.

[wrassler45]

Is there anything in particular you see in my 365 vid?

I’ve been messing around with my foot placement. I don’t know if I like heel down or up but I always end up with them up on max attempts.

I’ve never heard of locking out with my scapula before. I do remember Haack saying something up sinking into the lockout once in a video. I’m wondering if that’s the same thing.

I have a hard time just training for a max, I’ve always been into power and aesthetics, and want both but I know will be a challenge for me moving forward.

When I ran smolov a few months ago I didn’t follow the program as I did squat and bench together. I couldn’t just come in for one exercise so I did my usual bodybuilding crap with it lol. Despite that I still hit my 500 squat goal but I know I could’ve gotten more if I wasn’t so fuking stubborn.

I appreciate you being transparent about being enhanced. It doesn’t make your lifts less impressive or anything like that. Thank you brah!

I've been on gear on and off since I was training for Fila junior worlds in high school, and coach gave them to me lol. They are just part of it now. As for that video, foot placement should be as flat as possible. I know this seems hard, but concentrating on driving heels down. It seems like you get more drive from your toes, but in reality you're asking your ankles, a very mobile joint, to keep your hips in place. Next comes tightening the glutes keeping your hips locked in. From there, squeeze the bench with your shoulders, and pull your triceps into your lats. This is where the "locking out with your scapula" comes from. Different terminology for different people but basically your using your whole body to lock out the bench. Notice where your sticking point at the end was? Elbows started to flare and the weight almost stopped. That bar should be coming up using your whole body. Driving from heels, its almost swinging it back

[eod8989]

Yeah, you gotta be at least 200 KG to be considered big these days.

260 lbs

[Xtian]

I'll put some vids up at some point. I bench feet flat out in front, so a little different from you.
5/3/1 is a fine program but they're all good. I would recommend reading the book if you really want to do it. For your strength level it may be beneficial to hire someone to program you if you have the money. I would recommend Bfitct (Bobby Hume), bcbtrainingsystems (Chris DellaFave), or queenbeepower (Laura Phelps)

I've been on gear on and off since I was training for Fila junior worlds in high school, and coach gave them to me lol. They are just part of it now. As for that video, foot placement should be as flat as possible. I know this seems hard, but concentrating on driving heels down. It seems like you get more drive from your toes, but in reality you're asking your ankles, a very mobile joint, to keep your hips in place. Next comes tightening the glutes keeping your hips locked in. From there, squeeze the bench with your shoulders, and pull your triceps into your lats. This is where the "locking out with your scapula" comes from. Different terminology for different people but basically you’re using your whole body to lock out the bench. Notice where your sticking point at the end was? Elbows started to flare and the weight almost stopped. That bar should be coming up using your whole body. Driving from heels, its almost swinging it back

Thank you so much to the both of you for taking the time in your responses.

It was really easy getting to 315 but it’s turned to be a complicated asf lift when you’re trying to play with the big boys.

I’m going to be studying and practicing. Realistically what timeframe should I give myself? 2-3 months?

[Xtian]

Switching to two press days a week and switching from benching on my toes to benching flat foot were the two biggest changes I made when I was stuck at 335 and now I’m over 4 plates. Also did a 12 week program from Josh Bryant and I learned a ton from it. Not a fan of smolov jr

How’d you set up your 2 press days? 1 heavy and a light day? How many sets and reps?

[MBisonSon]

I've concluded that my body is way better at putting on muscle than gaining strength

[Xtian]

Legs today gentlemen

Beltless Pause squats for funsies
385x1
405x1
Top sets 425 x 3 for 2 sets

Belt squats were calling my name so did 180 per side for 4 sets of 6 reps
Threw in some Bulgarian lunges and calf raises

Would be awesome to be able to squat 500 for reps this year.



What y’all do?

[Muzzlrpress]

Legs today gentlemen

Beltless Pause squats for funsies
385x1
405x1
Top sets 425 x 3 for 2 sets

Belt squats were calling my name so did 180 per side for 4 sets of 6 reps
Threw in some Bulgarian lunges and calf raises

Would be awesome to be able to squat 500 for reps this year.



What y’all do?

Today was OHP, 531 bbb template. 95x5, 125x5, 135x10, 85x5x10

I will hit 200 goddammit

[bsrkoacar2]

My goals are 600 squat, 405 bench, 700 deadlift. Getting close

[Insihdemang]

I'll get 400lb bench by the end of the year, i got 12 months

[GaryRidgway]

I'll get 400lb bench by the end of the year, i got 12 months

I might go for a 4 plate bench this year too. I'm probably around 335-345 right now. Doable with the right supps. A lot of guys in here with huge benches. Impressive stuff.

[Insihdemang]

I might go for a 4 plate bench this year too. I'm probably around 335-345 right now. Doable with the right supps. A lot of guys in here with huge benches. Impressive stuff.

Race you there brah,we are probably around similar bench so will be good to see.

I may try go for a 2 plate barbell OHP too by the end of the year.

[GaryRidgway]

Race you there brah,we are probably around similar bench so will be good to see.

I may try go for a 2 plate barbell OHP too by the end of the year.

Alright but I'm not a hurry to hit it. I'm cutting right now then gonna bulk up on hypertrophy program. Then do some strength blocks after that.

[Techriding101]

Impressed with the amount of 405+ plate benchers in here and we’re still on page 1.

Can any of you big benchers give me tips or programs to look into? I’m willing to eat my way there but absolutely not take any juice. I came this far and want to see it through natty. Thank you in advance

we are ALL juicing bruh

[Insihdemang]

Alright but I'm not a hurry to hit it. I'm cutting right now then gonna bulk up on hypertrophy program. Then do some strength blocks after that.

I aint in no rush either, more concerned with tryna squeeze out the last few natty gains I have and then just maintaining

Let's get it

[TyGuy505]

390 for an easy triple on CG bench last night. 3 weeks out from a meet, bench and deadlift feeling strong. Squat not so much.

How’d you set up your 2 press days? 1 heavy and a light day? How many sets and reps?

Day 1
Competition bench usually sets of 5. Either increase the weight or increase the number of sets each week.
Bench variation (pin presses, board presses, incline barbell, spoto press etc.) work up to a triple, double, or single

Day 2
Standing ohp - cluster singles either 8-12 in one set or 3 sets of 4-6 singles
Cg bench- triple for speed and then finish with a touch and go AMRAP set

And then I do random accessories on both days

We don't have much for strongman at Hellbent, we're primarily a powerlifting gym. But it's a much better atmosphere than Gleason's, they're more USAPL lifting. At Hellbent we bench heavy on Fridays around 4pm and Squat heavy on Sunday mornings. I think there's a raw crew that squats on Saturday mornings. If you want to come in and check it out Friday or Sunday would be your best bet. Tell whoever that Drew sent you and you can ask for me or Mike Skiba, he's the gym owner.

Also you should consider making a trip to Lightning even if it's once a month. That's really the best place in CT for Strongman.

I’ll have to try to make it on a Sunday. Can’t make it until 6 on Fridays.