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[snoopen]

Wide or close grip?

 

[Mully]

Since we're on the topic of diets and food, anyone care to analyze my usual diet?

Breakfast:

- 2 Pouches of Apples and Cinnamon Oatmeal
- 20floz, Black Coffee
- 1 Glass of OJ

Lunch #1:

- 10 Sesame Rice Crackers with Peanut Butter
- Greek Yogurt

Lunch #2

- Grilled Chicken on a Whole Wheat Wrap, Lettuce, Tomato, Honey Mustard
- Sliced Red and Green Peppers

Snack

- Nature Valley Peanut Butter Granola Thins

Dinner

- Steamed Broccoli
- Brown Rice/Lipton Fettucine Al Fredo
- Marinated Grilled Chicken



Sunday's are kinda my only day off. Before I go to work for a few hours in the morning I pick up a Bacon, Egg, and Cheese on a Sesame Seed Bagel and then usually pick up two Spicy Tuna Rolls after I leave. I'm trying to lose a little weight so I've restricted myself to this routine for about 2 weeks now. It seems to be working; I'm not falling asleep by 2PM everyday and I feel extremely efficient all throughout the day. I've already lost about 8lbs doing this and I've probably added 2lbs of muscle on in the process.

 

[Bearded Dudebro]

You need protein at breakfast and don't use that instant oatmeal shit, the processing kills the nutrients, get some steel cut oats. Cut the Coffee and OJ, use whole foods as the Carbs. Eat some fat, peanut butter or nuts.

Since we're on the topic of diets and food, anyone care to analyze my usual diet?

Breakfast:

- 2 Pouches of Apples and Cinnamon Oatmeal
- 20floz, Black Coffee
- 1 Glass of OJ

 

[Brolic Gaoler]

So, I know I can lift more (bench) than 315 multiple times, but I'm stuck at trying for 300 for 5 sets of 5. I'm thinking of Moving up to 315 for the first set or two, then when 3-4 reps becomes harder dropping weight down to 295 and so on, anyone have any thoughts on that?

At the moment I do 300 for 5 sets of 5, 5, 4, 3, 3, then 10+ at 255

I think I'd rather lift heavier though (and I know I can), I just want to maximize results and not simply be doing 10 sets of 350 1 rep sets, lol.

I'm thinking 3+ reps is a sweet spot for progress, but I'm looking for some thoughts.

 

[Draft]

So, I know I can lift more (bench) than 315 multiple times, but I'm stuck at trying for 300 for 5 sets of 5. I'm thinking of Moving up to 315 for the first set or two, then when 3-4 reps becomes harder dropping weight down to 295 and so on, anyone have any thoughts on that?

At the moment I do 300 5, 5, 4, 3, 3, then 10+ at 255

I think I'd rather lift heavier though (and I know I can), I just want to maximize results and not simply be doing 10 sets of 350 1 rep sets, lol.

I'm thinking 3+ reps is a sweet spot for progress, but I'm looking for some thoughts.

If there's someone else big who can observer your form, it might be helpful to have them try to identify your sticking point.

 

[Brolic Gaoler]

If there's someone else big who can observer your form, it might be helpful to have them try to identify your sticking point.

TBH I think it's more my chest than my shoulders (front delt). I have no problem till I hit parallel, then below that, that's where I'm weakest.

Unfortunately when I lift, I'm by far the biggest guy there for chest.

 

[Draft]

TBH I think it's more my chest than my shoulders. I have no problem till I hit parallel, then that's where I'm weakest.

Unfortunately when I lift, I'm by far the biggest guy there for chest.

I'm trying to remember what the beast at my gym said if your sticking point is parallel. Might have been bench pressing on the floor.

 

[Brolic Gaoler]

I'm trying to remember what the beast at my gym said if your sticking point is parallel. Might have been bench pressing on the floor.

Never heard of that before. But that sounds backwards since it would focus on my front delts since the chest part of the range of motion would be effectively eliminated. (elbows would hit the ground preventing sub parallel ROM.

Unless, I'm backwards.

Perhaps I need to throw in some limited range bench where I don't extend and simply go from chest to parallel without locking out?

That would focus fire my chest and perhaps give me some better gains.


Edit: This actually makes sense. I bet it IS my chest that's fallen behind my shoulders. I do incline bench AND I do standing press, so my front delts are effectively getting double attention while my chest is only getting once a week.

I don't know why I didn't think of this before.

 

[Draft]

Never heard of that before. But that sounds backwards since it would focus on my front delts since the chest part of the range of motion would be effectively eliminated. (elbows would hit the ground preventing sub parallel ROM.

Unless, I'm backwards.

Perhaps I need to throw in some limited range bench where I don't extend and simply go from chest to parallel without locking out?

That would focus fire my chest and perhaps give me some better gains.


Edit: This actually makes sense. I bet it IS my chest that's fallen behind my shoulders. I do incline bench AND I do standing press, so my front delts are effectively getting double attention while my chest is only getting once a week.

I don't know why I didn't think of this before.

Right on.

 

[Brolic Gaoler]

Right on.

Thanks for the back and forth, helped me realize what's probably holding me back.

I'll throw a bit of chest focused bench on my tricep/squat days.

 

[Bealost]

So, I know I can lift more (bench) than 315 multiple times, but I'm stuck at trying for 300 for 5 sets of 5. I'm thinking of Moving up to 315 for the first set or two, then when 3-4 reps becomes harder dropping weight down to 295 and so on, anyone have any thoughts on that?

At the moment I do 300 for 5 sets of 5, 5, 4, 3, 3, then 10+ at 255

I think I'd rather lift heavier though (and I know I can), I just want to maximize results and not simply be doing 10 sets of 350 1 rep sets, lol.

I'm thinking 3+ reps is a sweet spot for progress, but I'm looking for some thoughts.

You bench more than anyone else here and ask for advice?
My advice is this, sign up to a serious weightlifting board. Neogaf is awesome, but we are under prepared to advise you.

 

[weekend_warrior]

Where do you live?

Upstate NY.

 

[Jason's Ultimatum]

I wish I can bench 315. There's something about flat BB bench that I've always had a problem with getting stronger. I can probably bench 245 and that's it. My DB bench on the otherhand is phenomenal.

 

[Gvaz]

Since we're on the topic of diets and food, anyone care to analyze my usual diet?

Breakfast:

- 2 Pouches of Apples and Cinnamon Oatmeal

Gonna have to vouch for cutting this as well. This shit has tons of carbs and is really good, but it cramps my cut because it's the highest carb thing in my diet.

 

[Brolic Gaoler]

You bench more than anyone else here and ask for advice?
My advice is this, sign up to a serious weightlifting board. Neogaf is awesome, but we are under prepared to advise you.

I think there's a few guys here equal to me or more, they just don't post often.

TBH this is a really good weightlifting forum.

And I was looking for input and opinions on my situation more than advice.

I wish I can bench 315. There's something about flat BB bench that I've always had a problem with getting stronger. I can probably bench 245 and that's it. My DB bench on the otherhand is phenomenal.

Well, my 1rm back in July was 350, I'm certain I'm well past that now. I'm thinking 380-400ish by now.

From what I remember of your frame (when you posted your pic) 240+ is good weight. I'm a stockier fellow with short legs and wide shoulders.

 

[ezrarh]

One of the achievements on fitocracy for bench is to do 1.9x your bodyweight. That'd be near 270 for me which seems so far away. I'd wager I can do 215-220 at the moment. Right now I'm doing a variation of 5x5. You guys think adding in dumbbell press once in a while will help with my chest?

 

[balddemon]

One of the achievements on fitocracy for bench is to do 1.9x your bodyweight. That'd be near 270 for me which seems so far away. I'd wager I can do 215-220 at the moment. Right now I'm doing a variation of 5x5. You guys think adding in dumbbell press once in a while will help with my chest?

yes i think it will help, i know it helped my left arm catch up with my right arm so the barbell isn't leaning that way lol

1.9x my bodyweight is 330lbs. if i can get that....holy shit. i know my 1rm now is ~210, so if i were to get up to 330 i think i'd probably be bigger. thats just a huge number to contemplate...

 

[M_A_C]

One of the achievements on fitocracy for bench is to do 1.9x your bodyweight. That'd be near 270 for me which seems so far away. I'd wager I can do 215-220 at the moment. Right now I'm doing a variation of 5x5. You guys think adding in dumbbell press once in a while will help with my chest?

Yeah I swap every other chest workout. I only bench 1.56x my bodyweight.

 

[ezrarh]

Yeah I swap every other chest workout. I only bench 1.56x my bodyweight.

1.5x+ your bodyweight is pretty good for bench. Doing the 1.9x bw achievement feels like trying to beat C'thun prenerf. (Yes that's a WoW joke lol) Anyway, I was already leaning on adding dumbbell presses so I think I'll definitely add it to my routine next time.

 

[Gvaz]

I can only bench .5x of my body weight

 

[X-Frame]

So, I know I can lift more (bench) than 315 multiple times, but I'm stuck at trying for 300 for 5 sets of 5. I'm thinking of Moving up to 315 for the first set or two, then when 3-4 reps becomes harder dropping weight down to 295 and so on, anyone have any thoughts on that?

At the moment I do 300 for 5 sets of 5, 5, 4, 3, 3, then 10+ at 255

I think I'd rather lift heavier though (and I know I can), I just want to maximize results and not simply be doing 10 sets of 350 1 rep sets, lol.

I'm thinking 3+ reps is a sweet spot for progress, but I'm looking for some thoughts.

Try doing 3x3 instead of 5x5. Start with 300 for 3x3 and then slowly ramp up. It'll serve as a deload which will allow you to recuperate any built up stress accumulated since you've started going for PR's.

Or, you can do 5x5 but not with the same weight -- ramp up so for example 185x5, 215x5, 245x5, 275x5, and then 300x5. Doing straight sets of 5 is a lot more stressful and if you're tapering off doing 4 then 3 reps it means either you're not taking enough rest between sets (3-5 minutes) or you're over-reaching a bit in your training.

Lastly, make sure your elbows are not flared out to your sides when you bench. It's a lot easier on the shoulders if your elbows are at your sides around 45 degrees, as opposed to some people you see at the gym where are way out to the side to 90 degrees. The latter recruits the pecs more, but at the expense of severely weakening the stability of your rotator cuff = injury.

 

[parrotbeak]

X-Frame or anyone else into mwods -- do you use those stretch resistance bands and where's a good place to buy them?

 

[X-Frame]

X-Frame or anyone else into mwods -- do you use those stretch resistance bands and where's a good place to buy them?

I don't personally use bands though I probably should soon.

JumpStretch is a name I hear tossed around a lot although there seems to be a lot of knock-offs as well.

Light 50 Lb JumpStretch Band

There's one on Amazon. I thought I found another company that offered 2 for the same price, but can't find it now.

I'm pretty sure Veezy uses them, but he hasn't posted in here for weeks it feels like.

 

[parrotbeak]

Ya, I feel like I should too, but I don't have anything to wrap it around at home. But might be good to take to the park. I suppose I use it at the gym on a Sunday when it's not crowded.

There's one on Amazon. I thought I found another company that offered 2 for the same price, but can't find it now.

Maybe this one? http://www.roguefitness.com/iron-woody-bands.php

Has the blue #3 for $36/pair.

 

[X-Frame]

Yup! That was it. Iron Woody definitely sounds familiar.

 

[Brolic Gaoler]

Try doing 3x3 instead of 5x5. Start with 300 for 3x3 and then slowly ramp up. It'll serve as a deload which will allow you to recuperate any built up stress accumulated since you've started going for PR's.

Or, you can do 5x5 but not with the same weight -- ramp up so for example 185x5, 215x5, 245x5, 275x5, and then 300x5. Doing straight sets of 5 is a lot more stressful and if you're tapering off doing 4 then 3 reps it means either you're not taking enough rest between sets (3-5 minutes) or you're over-reaching a bit in your training.

Lastly, make sure your elbows are not flared out to your sides when you bench. It's a lot easier on the shoulders if your elbows are at your sides around 45 degrees, as opposed to some people you see at the gym where are way out to the side to 90 degrees. The latter recruits the pecs more, but at the expense of severely weakening the stability of your rotator cuff = injury.

Thanks bud. I'll re-evaluate on Monday.

 

[Petrie]

When I do dumbbell bench, should the total weight be similar to what I can do for barbell, or is is going to be less typically?

 

[sebajuNujabes]

When I do dumbbell bench, should the total weight be similar to what I can do for barbell, or is is going to be less typically?

It depends really. Dumbbell press calls on more of the secondary muscles in the movement compared to bench press. Muscles other than the ones in your chest are working hard to stabilize the dumbbell weight, so if you're pushing less it only means that those other muscle groups are a bit weaker than the ones hit in bench press.

I'm almost anxious to continue advancing in some of my bodyweight calisthenic endeavors: the one-arm pullup, pursuing flag variations or one-arm pushups. In the wrong frame of mind I've occasionally asked myself how long until I can start moving on to some of these skills. Thankfully I come to my senses and realize I'm progressing just fine: I'm maintaining a high volume of pullups and still hit a chins PR a few weeks back, all while adding ten pounds to my frame. As long as I'm getting something out of what I'm doing now, I'm happy with my progress.

One more rep to twenty pullups. It'll happen when I'm ready.

I feel that way from time to time also. I'm anxious for the day I can actually do an L-sit, muscle up, or handstand. How often do you ramp up reps on pullups? I'm adding two reps per week but I'm not sure if that's too much.

 

[mooooose]

Why does my form for rows SUCK? My back is completely bent. I can't get it right and it killed my confidence and lifts yesterday. So frustrating. I can't get my form on these back exercises right...

 

[yacobod]

When I do dumbbell bench, should the total weight be similar to what I can do for barbell, or is is going to be less typically?

You should be able to handle more weight on barbell bench.

 

[Enco]

I can only bench .5x of my body weight

Bench is overrated.

Dips 4 life.

 

[yacobod]

Bench is overrated.

Dips 4 life.

Wrong, the bench press, military press, deadlift, and squat are the foundation of any good program.

 

[Petrie]

You should be able to handle more weight on barbell bench.

My barbell is at about 190 3x5, but with dumbbells I can do around 65 for the same.

Wrong, the bench press, military press, deadlift, and squat are the foundation of any good program.

I hope so, as they've been my primary focus since July, when I abandoned my previous program, and I definitely feel stronger. It's nice having no problem picking my girlfriend up and carrying her around.

 

[MjFrancis]

I feel that way from time to time also. I'm anxious for the day I can actually do an L-sit, muscle up, or handstand. How often do you ramp up reps on pullups? I'm adding two reps per week but I'm not sure if that's too much.

I ramp up reps when I feel like I'm ready. I take 'deload' weeks from pull-ups. Most weeks have looked like this lately:

5x week - neutral-grip pullups, 2x10
4x week - pullups 2x8 or 1x14 later in the morning
Monday - Weighted chins reverse pyramid 4 sets
Thursday - mixed-grip pull-ups usually 3x10

I haven't added much to this since I've been gaining weight, just maintaining the reps. I took about a month to go from 120 pullups a week to over 300 last May. I've found that adding volume has triggered some noticeable hypertrophy in my back. About 250 quality reps is fine for me now, but I can do way more when I add sets of 5 between every pressing set. I can get 70-80 reps in with very little fatigue this way. Haven't done so for a while and I haven't noticed any drawbacks, so I don't know when or if I'll return to that rep scheme.

Tonight I'll attempt muscle-ups again, I haven't tried for a while. Before I practice my bar hangs, lol. You'd think with all the deadlifts, shrugs, pull-ups and hanging leg raises I do that I'd be able to hang from a bar like a pro, but I can barely get two 60 second sets in at the end of my workouts. Shit's hard. I'll have the kung fu grip of an mechanical ninja monkey before too long!

 

[MrToughPants]

Wrong, the bench press, military press, deadlift, and squat are the foundation of any good program.

Opinions man.

Like the strongest people in the world don't have good weightlifting programs since they cgbp/bp once in a blue moon.

Chigishev 225kg

Koklyaev 220kg cgbp

 

[Jason's Ultimatum]

Yup. Started BB benching again today. I got 245, but it was sloppy. Not bad for never consistently following a BB bench routine.

What I hate is that by the time I'm done flat benching, I move on to incline BB bench and I'm already worn out, not being able to do a lot of weight.

Oh, and I'm going to bench twice a week. My goal is to get 275 for now.

 

[Brolic Gaoler]

Finally to the point I can do pullups unassisted. Which is good considering how much I weigh. Took longer than anticipated due to an achy right elbow that's been nagging me for months, but it's pretty much better now.

Another note, being hairy sucks. Especially when your back begins to get big.

Guess it's time to have the wife break out the weed eater again.

Yup. Started BB benching again today. I got 245, but it was sloppy. Not bad for never consistently following a BB bench routine.

What I hate is that by the time I'm done flat benching, I move on to incline BB bench and I'm already worn out, not being able to do a lot of weight.

Oh, and I'm going to bench twice a week. My goal is to get 275 for now.

Grats bud, If I was there, I would spot for you. I would even wear my super short shorts that are just a little too baggy around the thigh.

In all seriousness though, I hear you about incline, but I stopped worrying about it. It's an assist exercise anyway. I still do it, but I realize the weight won't be maximized due to how hard I push my chest on flat. Plus doing press basically does the same thing.

 

[FallingEdge]

Press as in OHP?

And it feels good to be back in the gym. After 2+ months of dicking around, just hitting the weights hard is a great feeling. Lost a lot of muscle but I have no doubt I will gain it right back. Since I gained a little weight, I might as well continue to eat more and worry about bulking and getting stronger. As long as I eat the amount of protein I want and the calories I want, I don't care too much about carbs and fat.

 

[Jason's Ultimatum]

Yeah.

This huge motherfucker from my gym that does these outdoors games says he doesn't incline bench either. He does standing overhead presses, saying that you're also working your upper chest depending on how you set yourself up.

 

[Gvaz]

Are you supposed to curve your back when you bench press? I was told I was supposed to and try bringing my shoulderblades together but that just feels like I'm gonna hurt myself. I just keep my back straight and try to touch my chest with the bar

 

[FallingEdge]

Yeah.

This huge motherfucker from my gym that does these outdoors games says he doesn't incline bench either. He does standing overhead presses, saying that you're also working your upper chest depending on how you set yourself up.

Word. That's what I figured. I do incline but as others have mentioned, it is purely an assistance exercise.

 

[Luscious LeftFoot]

Yeah.

This huge motherfucker from my gym that does these outdoors games says he doesn't incline bench either. He does standing overhead presses, saying that you're also working your upper chest depending on how you set yourself up.

Sounds about right, my understanding is incline bench hit pectoral major as the primary muscle and front delts as the secondary.

Overhead press hits delts primary and pectoral major secondary... either way your hitting both muscle groups.

Personally I prefer press. 5/3/1 has me going for 180lbs in 2 weeks, I get anxious just thinking about it.

Are you supposed to curve your back when you bench press? I was told I was supposed to and try bringing my shoulderblades together but that just feels like I'm gonna hurt myself. I just keep my back straight and try to touch my chest with the bar

Most of the power lifting programs have you arch you back slightly, while insuring you butt doesn't leave the bench. I forget the specifics reason, something to do with range of motion and stability

 

[parrotbeak]

Are you supposed to curve your back when you bench press? I was told I was supposed to and try bringing my shoulderblades together but that just feels like I'm gonna hurt myself. I just keep my back straight and try to touch my chest with the bar

You pinch your shoulder blades together to keep your shoulders more stable. If your shoulders are too loose you're more likely to injure.

http://stronglifts.com/shoulder-blades-squeeze-bench-press-squat/

 

[MrToughPants]

Yeah.

This huge motherfucker from my gym that does these outdoors games says he doesn't incline bench either. He does standing overhead presses, saying that you're also working your upper chest depending on how you set yourself up.

Only if you lean back like Redding which was absolutely ridiculous.

 

[Brolic Gaoler]

Press as in OHP?

And it feels good to be back in the gym. After 2+ months of dicking around, just hitting the weights hard is a great feeling. Lost a lot of muscle but I have no doubt I will gain it right back. Since I gained a little weight, I might as well continue to eat more and worry about bulking and getting stronger. As long as I eat the amount of protein I want and the calories I want, I don't care too much about carbs and fat.

Yep.

Yeah.

This huge motherfucker from my gym that does these outdoors games says he doesn't incline bench either. He does standing overhead presses, saying that you're also working your upper chest depending on how you set yourself up.

Exactly.

Are you supposed to curve your back when you bench press? I was told I was supposed to and try bringing my shoulderblades together but that just feels like I'm gonna hurt myself. I just keep my back straight and try to touch my chest with the bar

You CAN, but it ultimately limits ROM (depending on how extreme you go), which IMO is not what you want.

I still don't get why it's allowed in competition, but whatever.

When I bench I pinch my shoulders together and drive my heels into the ground giving my bench a bit of an assist, but I DO NOT, exaggerate the arch, whatsoever.

You pinch your shoulder blades together to keep your shoulders more stable. If your shoulders are too loose you're more likely to injure.

http://stronglifts.com/shoulder-blades-squeeze-bench-press-squat/

This, also, ripptoe has a video on how you should push with your heels for bench too.

 

[Smiles and Cries]

Does anyone know if damaged muscle can be rebuilt?

many years ago I had a long few weeks in the hospital were I had pain killers injected into my upper arm muscle near the shoulder/top of arm - so ever 4 hours intramuscular injection

by the time I level the hospital when I touch my upper arms it was like someone took a bite out of my muscle there was nothing there I felt the bone under my skin not muscle

this was many years ago, I never tried to excise this area until now

I am wondering if that area is lost forever since my arms are toning up but that chunk is still missing it looks very funny when I flex my arm to show the muscle

I just googled the name its the DELTOID muscle that has a deep concave bite into it

what can I do to build deltoids?

 

[MjFrancis]

It's probably lost forever, if it looks like what I'm thinking. Post a picture if you want.

The barbell press and dumbbell press variations are my favorite delt builders. I guess dips put in a good bit of shoulder work too, as do handstands and such. The hang and clean is also one of the better shoulder builders, but I don't do it myself.

Does it hurt to extend your shoulder or are you oddly weak in any way in that area?

 

[Draft]

A proper bench press arch occurs when the shoulder blades and butt are touching the bench and there is just enough room between the lower back and the bench to fit a fist. Starting Strength, p. 92.

A bench can be done sans arch, but it can also be done with the legs off the floor or with the hands touching in the center of the bar. There might be reasons to do any of those things, but assuming the goal is just to get stronger, the technique used should be the most mechanically efficient way to move the most weight through the greatest range of motion.

 

[Brolic Gaoler]

A proper bench press arch occurs when the shoulder blades and butt are touching the bench and there is just enough room between the lower back and the bench to fit a fist. Starting Strength, p. 92.

A bench can be done sans arch, but it can also be done with the legs off the floor or with the hands touching in the center of the bar. There might be reasons to do any of those things, but assuming the goal is just to get stronger, the technique used should be the most mechanically efficient way to move the most weight through the greatest range of motion.

<3 Rippetoe

 

[MjFrancis]

A bench can be done sans arch, but it can also be done with the legs off the floor or with the hands touching in the center of the bar. There might be reasons to do any of those things, but assuming the goal is just to get stronger, the technique used should be the most mechanically efficient way to move the most weight through the greatest range of motion.

This can be read with Rip's Texan accent for an even greater aura of authority.