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- Thread starter Tblock1
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Lol dude tell him next time don't fuckin touch the bar. Its that simple. U gotta do it on ur own, ull never know if he helped u 5 or 15 lbs but good job none the less
ghettostudmuffin
New member
Gratz on the nice workout tblock1.
Not to be a downer, but I agree with Glad. If someone touched the bar you never know how much just a "tad" help was.
2 handed lifting with the fingers even 10lbs of assistance will feel like nothing to the guy spotting.
That said I believe you can bench 275 considering even if hypothetically you could only have done 3-4 reps with 250 unassisted that would still probably net you 275.
What are you weighing right now? You must be getting close to benching 100lbs over bodyweight nowadays.
Not to be a downer, but I agree with Glad. If someone touched the bar you never know how much just a "tad" help was.
2 handed lifting with the fingers even 10lbs of assistance will feel like nothing to the guy spotting.
That said I believe you can bench 275 considering even if hypothetically you could only have done 3-4 reps with 250 unassisted that would still probably net you 275.
What are you weighing right now? You must be getting close to benching 100lbs over bodyweight nowadays.
But good job tho bro! 315 in no time!
Tblock1
New member
Thanks moya, glad, and ghetto!
I agree next time I will tell him to keep his dirty hands off my bar.
Ghetto: I'm around 185 or a little less right now. When I was strongest (probably benching 265-275 before) I weighed 195, so that is a good bw to strength ratio improvement. I should be right at about 1.5x bw bench, which has been my goal for a long time. I just hope my bench didnt drop after my little break and hopefully I wont lose too much deadlift and squat power
I agree next time I will tell him to keep his dirty hands off my bar.
Ghetto: I'm around 185 or a little less right now. When I was strongest (probably benching 265-275 before) I weighed 195, so that is a good bw to strength ratio improvement. I should be right at about 1.5x bw bench, which has been my goal for a long time. I just hope my bench didnt drop after my little break and hopefully I wont lose too much deadlift and squat power
ghettostudmuffin
New member
If your back prohibits you from squatting or deadlift at all that really sucks. Better to be safe than sorry. You don't want your lifting career full of serious injuries.
That said if you can do other smaller exercises for the back and leg muscles to keep them in good tonus it would be beneficial for when you get back to squatting heavy.
My hip is still a little tight and sore after 2 weeks and instead of doing deads this weekend my coach just has me do really strict seated good mornings. While I clearly didn't load the body heavy like a deadlift the gm's were very concentrated and gave my back a nice workout.
It's more difficult with a direct back injury/strain since it is involved in nearly any beneficial exercise you can do though.
If you can do leg press maybe do 4-5 sets of 18 with a fairly challenging weight. Just use 350-450lbs and keep the rest down to 2 minutes between sets or less and your legs will get a good workout.
I think the key is to just get "some" exercise for the legs and back to prevent too much atrophy.
IF you can do 45 degree back extensions with bw or bw+10lbs behind the head for 3-5 sets of 10 that'll help keep your erectors conditioned.
I definitely understand what it's like. Back in the day I never got strains or pains at all from lifting no matter how hard or sloppy I went and now it seems like it's every other week something gets strained, but I think we all have periods where our body isn't as durable as we would like while it tries to builds and adapt itself to the ever increasing demands of heavier weight.
The powerlifters I train with say it's just part and parcel with heavy training. Most of them aren't as vocal about when something of theirs is sore or strained feeling as I am since I don't like it and am not used to it, but generally it seems anyone really pushing hard typically has an ache or pain somewhere most of the time from what they have told me.
That said if you can do other smaller exercises for the back and leg muscles to keep them in good tonus it would be beneficial for when you get back to squatting heavy.
My hip is still a little tight and sore after 2 weeks and instead of doing deads this weekend my coach just has me do really strict seated good mornings. While I clearly didn't load the body heavy like a deadlift the gm's were very concentrated and gave my back a nice workout.
It's more difficult with a direct back injury/strain since it is involved in nearly any beneficial exercise you can do though.
If you can do leg press maybe do 4-5 sets of 18 with a fairly challenging weight. Just use 350-450lbs and keep the rest down to 2 minutes between sets or less and your legs will get a good workout.
I think the key is to just get "some" exercise for the legs and back to prevent too much atrophy.
IF you can do 45 degree back extensions with bw or bw+10lbs behind the head for 3-5 sets of 10 that'll help keep your erectors conditioned.
I definitely understand what it's like. Back in the day I never got strains or pains at all from lifting no matter how hard or sloppy I went and now it seems like it's every other week something gets strained, but I think we all have periods where our body isn't as durable as we would like while it tries to builds and adapt itself to the ever increasing demands of heavier weight.
The powerlifters I train with say it's just part and parcel with heavy training. Most of them aren't as vocal about when something of theirs is sore or strained feeling as I am since I don't like it and am not used to it, but generally it seems anyone really pushing hard typically has an ache or pain somewhere most of the time from what they have told me.
Tblock1
New member
ghetto: A couple workouts in a row my back hurt doing deadlifts and squats and I dont want to risk it so I'm taking a break 
Tuesday 2.8.11
Bench
255x2.95
Leg press
5x10x6 plates total
Comments: Kind of a stupid workout. I always forget that with lifting strength my body needs consistency. I need to bench at least 2x a week, deadlift once, and squat 1-2x to maintain strength. I benched last wednesday and didnt lift since then, and it took it's toll. The first rep of 255 I messed up a little and that sapped a little strength. I didnt have a spotter and the 3rd rep was literally 2 inches from being racked but it just stopped there lol. I had to drop it to my chest and sit up.
Then I havent worked my legs in a while and this leg press must be different than ones Ive done before because with just 3 plates on either side I got a solid workout doing sets of 10
Tuesday 2.8.11
Bench
255x2.95
Leg press
5x10x6 plates total
Comments: Kind of a stupid workout. I always forget that with lifting strength my body needs consistency. I need to bench at least 2x a week, deadlift once, and squat 1-2x to maintain strength. I benched last wednesday and didnt lift since then, and it took it's toll. The first rep of 255 I messed up a little and that sapped a little strength. I didnt have a spotter and the 3rd rep was literally 2 inches from being racked but it just stopped there lol. I had to drop it to my chest and sit up.
Then I havent worked my legs in a while and this leg press must be different than ones Ive done before because with just 3 plates on either side I got a solid workout doing sets of 10
dude you dont HAVE to bench at least 2x per week to make strength gains. Its all in the mind. By telling yourself that your inhibiting your gains. Its just a mental trick. Look at people on the 5/3/1 - they bench once every 9 days and still make progress. Someone using the westside template may only do max effort benchpress once a month.
Obviously if your benching twice a week and making progress keep it like that but dont limit yourself by using a poor mindset.
just my 0.02
Obviously if your benching twice a week and making progress keep it like that but dont limit yourself by using a poor mindset.
just my 0.02
ghettostudmuffin
New member
Different leg presses indeed have different leverage, angle or even the friction of the plate as you press it.
Lately having trained with my coach I've come to the conclusion that alot of people use too much weight on the leg press considering it is ideal for higher reps.
Obviously people who can't or won't do squats can use leg presses to load up the weight and strengthen the legs, but squats are superior for this purpose.
5 sets of 10 is great. Try doing 4-5 sets of 18 with that weight. You'll get a deeper burn and a better pump.
I'm at the point that someone using only 750lbs would seriously impress me if they could pump out 4-5 quality sets of 18 reps with no more than 3 minutes rest between sets.
Lately having trained with my coach I've come to the conclusion that alot of people use too much weight on the leg press considering it is ideal for higher reps.
Obviously people who can't or won't do squats can use leg presses to load up the weight and strengthen the legs, but squats are superior for this purpose.
5 sets of 10 is great. Try doing 4-5 sets of 18 with that weight. You'll get a deeper burn and a better pump.
I'm at the point that someone using only 750lbs would seriously impress me if they could pump out 4-5 quality sets of 18 reps with no more than 3 minutes rest between sets.
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