some questions about what to do....

[danielson]

im on a cutting diet now, moderate-low carb on weights days and low carbs on cardio days (the majority)...

i also have a back injury which rules out any heavy press squat movement for legs for a while as well


my flat bench has really stagnated. i can;t get 230up for 2 everytime, and 220lbs after that is only for 2 reps as well, whereas when i was doing squats i could hit 5x3 at 220lbs (benching). overhead press has gone UP, and continues to do so with all my other lifts minus legs, Bfold mentioned the reasons in the archives, but i want my bench up as i feel it reflects the muscles used the most in punching

so do you think the best bet would be to switch to inclines....i;ve been limited by equpiment availible, but have persuaded the gym owner to buy a power rack which will allow me to do heavy BB inclines....the other gym im a member of is wayyy too far away to train regularly.

is there anything to bear in mind benching heavy at incline (never done before with BB)....is it more stressful on your shoulders for example?




and finally......i;ve read a lot on the arvhives never have your pinkies further than the power rings. can someone tell me what they are.....are they those much wider huge metal things that on each side of the bar that is the end on both sides of the 'thin' part of the bar? or are they the two 'smooth' lines you see in the middle of the 'crosshatched' parts for gripping on both sides.

im guessing the latter but the grip isn;t as wide as i thought some would go for if so. i prefer benching from this position but i read so much about the wider grip reducing the distance for the ar to travel


im also thinking about doing a back-bi, chest-tri shoulder, legs-abs routine until my back heals before i give westside another go...possibly throwing shoulders in with legs instead (gym issues mean the only place with a leg press machine is the only one with heavy enough dumbells). what rep range would you say is best for strength development in this sort of routine.....i was thinking 1-4. i really want my strength to kick up a notch or 2

long post i know but i can;t really find an answer in the archives and my weights training is stagnating which always really bugs me

 

[Lee]

only thing i can tell out of all that is to put yer middle finger on the power rings

 

[Thaibox]

im on a cutting diet now, moderate-low carb on weights days and low carbs on cardio days (the majority)...

i also have a back injury which rules out any heavy press squat movement for legs for a while as well

I feel yourt pain bro. How's it progressing?

my flat bench has really stagnated. i can;t get 230up for 2 everytime, and 220lbs after that is only for 2 reps as well, whereas when i was doing squats i could hit 5x3 at 220lbs (benching). overhead press has gone UP, and continues to do so with all my other lifts minus legs, Bfold mentioned the reasons in the archives, but i want my bench up as i feel it reflects the muscles used the most in punching

so do you think the best bet would be to switch to inclines....i;ve been limited by equpiment availible, but have persuaded the gym owner to buy a power rack which will allow me to do heavy BB inclines....the other gym im a member of is wayyy too far away to train regularly.

is there anything to bear in mind benching heavy at incline (never done before with BB)....is it more stressful on your shoulders for example?

My shoulder is toast, and I have only been able to do inclines for over a year. I actually don't even miss flat that much. I think its actually safer for your shoulders, as opposed to flat or especially decline). Also, I can pretty much promise that switching to incline will help you stale flat


and finally......i;ve read a lot on the arvhives never have your pinkies further than the power rings. can someone tell me what they are.....are they those much wider huge metal things that on each side of the bar that is the end on both sides of the 'thin' part of the bar? or are they the two 'smooth' lines you see in the middle of the 'crosshatched' parts for gripping on both sides.
Disregard this information. Grip is based solely upon yourself. It depends on arms length. It depends if you're lifting for strength or size. DO NOT use the ring to determine a standardized placement. Only use the ring as a reference in order to keep you grip symmetrical.

im guessing the latter but the grip isn;t as wide as i thought some would go for if so. i prefer benching from this position but i read so much about the wider grip reducing the distance for the ar to travel

It does reduce the distance, but its taking away other assistance muscles and greatly changing the mechanics of the motion. Check out the powerlifting board on info for grip, I'm sure there's a ton of info.

im also thinking about doing a back-bi, chest-tri shoulder, legs-abs routine until my back heals before i give westside another go...possibly throwing shoulders in with legs instead (gym issues mean the only place with a leg press machine is the only one with heavy enough dumbells). what rep range would you say is best for strength development in this sort of routine.....i was thinking 1-4. i really want my strength to kick up a notch or 2
Thats pretty much my post surgery routine, except I focus a lot more on shoulders. I actually spend most of my chest/shoulder day doing delts. For me personally, I seem to respond well to slightly higher reps than those on most lifts. Usually around 6. But I usually do fewer just because I like heavy things
long post i know but i can;t really find an answer in the archives and my weights training is stagnating which always really bugs me That's because you're a wuss

 

[Lord_Suston]

Big pectoral developement will hinder your punching power... Too much mass is hard to move with and will hinder punching explosiveness. I train by doing inclines since they help strength more than flat bench IMO

3# day split is not that bad either if you can get a productive shoulder workout.I suggest dong shoulders first and then legs.

Try not to train to failure, I my book it really doens't help strength, just mostly for size

 

[danielson]

I feel yourt pain bro. How's it progressing?

well it would have been healed by now if i didnt keep re-injuring it.....i can be too stubborn for my own good when it comes to injuries i think. its ok now, but its only 2 weeks into proper healing. just a matter of waiting

the grip thing makes a lot of sense because its with the wide grip i seem to have more difficulty in moving the bar....whereas as a closer grip seems to help more


Lord suston, my pecs havent really go to that stage yet....i dont really do flyes either so i think i should be good. i did use to go to failure a lot before, but im trying not to on my compund lifts now

That's because you're a wuss

yeah.....well it takes one to know one!

 

[JollyRogers]

Does anyone notice the raise in injuries these past few weeks...weird?

I am one of them, happy skin splints day everyone!