My Training Log

[rustilldown]

I can't believe I've been absent from this thread it's a good one! Consider me subscribed man love the work ethic put forth in here and damn I need to hit that 200 lbs again ugh

 

[Buildingup24]

What NFC said- my bench is pretty weak- 185 for 3. But my DB is 90/hand for 5. So maybe Dumbbells may work for u more than barbell (unless the main issue is long arms)

 

[amounirl]

Don't beat yourself up bro genetics are genetics! Both you and buildingup make all my lifts look like shit lol. Your deadlifts and squats are badass.

I feel ya on the bench. I have long ass arms and narrow bone structure. My bench has always been weak. I was so stoked when I PR'd 215.

BUT dude look at it differently, in a more positive way. I have to work harder than most guys too and I know that. But I like to look at these big ass hulks that, don't get me wrong, they work hard and they're strong, and say "dude, I GET to work harder than you. Because I have to work harder than you, my work ethic puts yours to shit!"

Idk if that made much sense but the point I'm trying to make is yes, DEFINATELY be aware of your weaknesses and definately spend more time attacking them, but never discount yourself or negatively criticize yourself on your shortcomings bro.

Remember, our sport is really just one big mind game, baby! Glad to see you're still bustin your ass in there man! You're a strong mofo I wanna see some more crazy ass PR's!

Thanks man, yeah nobody's got perfect genetics for this stuff, the rare people who do are all the pro strongmen, pro bodybuilders, etc., but they're definitely a minority. I have good genetics in terms of I can put on muscle fast and I have a big/strong lower body. But yeah there's always a positive way to spin your condition.

Thanks Rustill, welcome aboard!

Buildingup, I don't really hit the dumbbells much although I'm gonna be adding them to my routine when I get back to school. Thing is I want to compete in powerlifting one day so I need to keep building my barbell bench. The main issue is just genetically weak/small shoulders and triceps and small bones, my arms are kind of long but yeah I think it would make sense that I'd be stronger on dumbbells because I have a genetically strong chest. I've never felt barbell bench in my chest, even when I did the elbows flared thing when I was first starting out, shoulders/tris have always been my weak point.

 

[Buildingup24]

Then try this. Focus on overhead pressing and doing weighted dips more to build the shoulder/tricep strength and have a 1 day a week heavy bench n 1 light bench/speed.
So a heavy overhead with light bench
And a heavy bench followed by weighted dips.


OR run smolov jr. Bench. It's brutal but has worked for a lot of ppl to get really strong at benching

 

[amounirl]

Thanks, I might try that, but I'm cutting for the first month I get back to school, then unless my class schedule turns out to be really heavy I'll probably be starting smolov base cycle for squats just so I can continue to improve my body composition while getting back into bulking, then my plan is to run a 5/3/1 powerbuilding template I got from Wendler's book till the summer. But that will be something I'll definitely consider playing around with this summer. I'm probably going to enter my first powerlifting competition February 2014, so I have plenty of time to get stronger until then, I've considered smolov jr to get my bench up before.

As for overhead press, it's my favorite non competition lift rivaled only by weighted chins, and I've been hitting it hard ever since I started 5/3/1 a year ago. Dips I'll have to find a way to incorporate them, definitely great for building the bench, another thing to play around with this summer.

 

[amounirl]

1-5-13: Squat/Bench and Deadlift Deload

Squat
warmups
8x315 (PR): video coming up

Bench
warmups
8x225
28x135 (PR)

Deadlift
warmups
3x365
3x3x315 dynamic
1x405+15 sec hold (left hand under)
1x405+10 sec hold (right hand under)

Side Raise Machine
60 lbs x 3x12

Light Pullovers for the stretch

Decent session today. Went to Stern's the old bodybuilding gym again. Wanted to make sure I can still squat heavy and managed to get a PR, felt really strong today. Form was alright, not as bad as it used to be, the first 4 reps were good, maybe questionable depth, but then the rest were very low but buttwinked. You'll see in the video once it uploads. But nothing I'm disappointed with. Bench was alright, the J hooks suck so I lost my tightness on 225, but managed 8 reps. Then I switched into chucks for deads but decided to do another lgiht set of bench. Since it was 135 I was able to unrack it from the shit hooks and maintain my tightness, and got a PR. So I guess my bench is actually going up. That's good. But I liked using the chucks, first time in over a year I've used flat heeled shoes for bench and I really liked it. I think for higher benches i"ll use heeled shoes and for lower benches I"ll use wrestling shoes or chucks. Definitely wrestling shoes at my college gym since the benches are too damn low. Deadlifts were alright, experimenting with a different grip in the fingers instead of the palm as per the advice of the legendary Coachdeez. Works pretty well, but I get a little less leg drive since the ROM is shorter so I"ll have ot play around with it. Plus the grip is a little harder, I"m not used to it. I"ll figure it out, mgiht just deload my deadlift and load it 5/3/1 style. Did some grip holds since those help a ton. Side raises for dat bodybuilding look, half assed a set of pullovers then got out of there. But yeah I'll link the video once it finishes loading in about 30 minutes.

 

[amounirl]

Squatz: Squat 315x8 - YouTube

 

[NoFatChicks91]

Fucking nice man fucking nice

Sent from my SPH-L710 using EliteFitness

 

[amounirl]

Thanks man!

 

[themondtster]

Fucking nice man fucking nice

Sent from my SPH-L710 using EliteFitness

Agreed!