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[Brolic Gaoler]

What that video is missing, which I think is as important as lifting upwards, is placing the bar back down. That's a part that I believe can cause some issues for people, especially issues relating to the lower back.

If you don't set the bar back in a vertical fashion, and if you don't keep your shins vertical and drive with your hips back, you are prone to letting the bar travel over and in front of your knees which then tends to cause you to use your lower back to overcompensate. That's not good.

Keep your shins vertical, drive your hips back, and place that bar back down in a completely vertical fashion to avoid engaging your lower back.

reilo - good point, i kinda get that but can you find a video link illustrating that? i think ive done that before, and known i was doing shit wrong/stopped doing it for that reason.

Basically the only thing you need to remember is keep the bar in contact with your shins and thighs.

I was tired last night, I usually post two videos, but I didn't think it would be needed again.

Here's the follow up.

http://www.youtube.com/watch?v=MX8jgCFXYTU

How do you guys do double sessions? Wouldn't that be considered overtraining?

Overtraining doesn't happen over days or weeks. It happens over extended periods of continually doing it (I.E Months and longer).

 

[entremet]

With some of the numbers posted in these threads here (and else where) I'm not sure if there is a lot of e-statting going on or people are cycling but some of the numbers seem crazy high for people on GAF/internet message boards.

I've been working out since college, which is around 10 years. The last two years have been using SS/SL style workouts, which have helped me gain considerable strength via linear progression. I'm still lagging on my bench and press though.

 

[Brolic Gaoler]

Gonna go to the gym here in a few hours and try 195 3x5 standing press. With all the grub I've had over the last two days it should be pretty easy. Guess I'll see.

 

[Cooter]

Gonna go to the gym here in a few hours and try 195 3x5 standing press. With all the grub I've had over the last two days it should be pretty easy. Guess I'll see.

Damn! I haven't popped in this thread in a while obviously. Nice numbers Alien. That is strong. Make sure your back doesn't snap in half.

 

[Brolic Gaoler]

Damn! I haven't popped in this thread in a while obviously. Nice numbers Alien. That is strong. Make sure your back doesn't snap in half.

Thanks!

It won't. I did 190 3x5 last week. And since you've been gone I'm benching 330 3x3 (last week) and going for 335 3x3 on Monday. My goal is to hit 350 3x3 in the next 4-5 weeks then go for 380-400 1rm.

 

[Cooter]

Thanks!

It won't. I did 190 3x5 last week. And since you've been gone I'm benching 330 3x3 (last week) and going for 335 3x3 on Monday. My goal is to hit 350 3x3 in the next 4-5 weeks then go for 380-400 1rm.

You must be eating like a horse. Nicely done. Makes me want to start bulking.

 

[Brolic Gaoler]

You must be eating like a horse. Nicely done. Makes me want to start bulking.

I'm going through 5lb jugs of whey and greek yogurt fast as hell, that's for sure. If I meet my goal I'll cut back and work on losing some weight. I just really want to hit "elite" for bench, press, or both.

 

[Cooter]

I'm going through 5lb jugs of whey and greek yogurt fast as hell, that's for sure. If I meet my goal I'll cut back and work on losing some weight. I just really want to hit "elite" for bench, press, or both.

What is considered elite for bench? 350?

 

[Brolic Gaoler]

What is considered elite for bench? 350?

For my weight (242) it's 395. Which I actually feel like I might be close to doing right now, but I want to hit 350 3x3 before trying.

Standard tables.

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm

 

[Cooter]

For my weight (242) it's 395.

Oh. One rep max? I have to get to 343 and I'm around 315 right now. That's gonna be tough.

 

[Brolic Gaoler]

Oh. One rep max?

Yeah.

 

[Kerrinck]

Anyone has any tips on stalling?
Been three weeks that I am stuck on the bench press, I cannot go past 138 pounds. Whenever I try to increase, i can barely do a single set.
I am increasing the weight on deadlifts and squats normally but the bench is stuck.

 

[Brolic Gaoler]

Anyone has any tips on stalling?
Been three weeks that I am stuck on the bench press, I cannot go past 138 pounds. Whenever I try to increase, i can barely do a single set.
I am increasing the weight on deadlifts and squats normally but the bench is stuck.

What program are you following if you are. If you aren't what does your routine look like? How much are you eating/sleeping?

We need info.

The basic easy answer is eat more, sleep more and reset/deload.

 

[reilo]

Here's the follow up.

http://www.youtube.com/watch?v=MX8jgCFXYTU

http://www.youtube.com/watch?v=MX8jgCFXYTU#t=2m20s

Right there. DON'T DO THAT. Shins vertical, drive your hips back, chest up. And you're good to go.

 

[X-Frame]

Anyone has any tips on stalling?
Been three weeks that I am stuck on the bench press, I cannot go past 138 pounds. Whenever I try to increase, i can barely do a single set.
I am increasing the weight on deadlifts and squats normally but the bench is stuck.

What program are you doing? Have you been increasing the amount of calories you're eating during this time?

Depending upon your answers to the above, you may just need to deload the bench press and drop down to 120-125 and then work your way back up.

 

[Brolic Gaoler]

What program are you doing? Have you been increasing the amount of calories you're eating during this time?

Depending upon your answers to the above, you may just need to deload the bench press and drop down to 120-125 and then work your way back up.

Tag, you're it. I'm out the door. Gonna go get my shoulders blessed by the gods of pain and progress.

 

[Kerrinck]

What program are you doing? Have you been increasing the amount of calories you're eating during this time?

Depending upon your answers to the above, you may just need to deload the bench press and drop down to 120-125 and then work your way back up.

Sorry, should have been more specific.
I am doing the westside program. I have increased my calorie intake, although now that I think about it, not by too much. Have added a couple of eggs everyday and started drinking more milk.
As for sleep, I usually get 7 hours of sleep with a few exceptions on the weekends.

 

[X-Frame]

Sorry, should have been more specific.
I am doing the westside program. I have increased my calorie intake, although now that I think about it, not by too much. Have added a couple of eggs everyday and started drinking more milk.
As for sleep, I usually get 7 hours of sleep with a few exceptions on the weekends.

It won't hurt to deload and then work your way back up to where you're stuck now. If you do that and still are not making progress then you might want to reevaluate your program.

Why did you choose the Westside method over the others?

What are your stats? (height, weight, estimate BF%, weight on the other main lifts).

It's just because when I see you're stalling on 138 it might be that a complicated and somewhat advanced program like Westside (though it depends on which version you're on) is unnecessary for you given your current state.

Remember, if you're a beginner/novice then you will actually inhibit your gains if you choose a program not suitable for you. Just assuming though, until you give us more stats.

 

[Bealost]

With some of the numbers posted in these threads here (and else where) I'm not sure if there is a lot of e-statting going on or people are cycling but some of the numbers seem crazy high for people on GAF/internet message boards.

I meant exactly what I stated. I did not accuse anyone of anything. The one clarification I would like to make would be to remove the people on a message board part of my comment. I was only stating my thought about how true or feasible some of the numbers I see are, for average people. I'm not saying they are impossible or that anyone who lifts big is on roids.

A few of the posts made after mine commenting on how people here have been lifting for years made me almost immediately regret my post, although I still would be interested in information on just how reasonable some numbers are.

 

[MickeyKnox]

What program are you doing? Have you been increasing the amount of calories you're eating during this time?

Depending upon your answers to the above, you may just need to deload the bench press and drop down to 120-125 and then work your way back up.

Also worth asking at what point is he stalling during the lift, off the bottom or the lockout?

 

[reilo]

I meant exactly what I stated. I did not accuse anyone of anything. The one clarification I would like to make would be to remove the people on a message board part of my comment. I was only stating my thought about how true or feasible some of the numbers I see are, for average people. I'm not saying they are impossible or that anyone who lifts big is on roids.

A few of the posts made after mine commenting on how people here have been lifting for years made me almost immediately regret my post, although I still would be interested in information on just how reasonable some numbers are.

Right here: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm

All, if not most of the numbers posted in here are within those guidelines.

 

[Kerrinck]

It won't hurt to deload and then work your way back up to where you're stuck now. If you do that and still are not making progress then you might want to reevaluate your program.

Why did you choose the Westside method over the others?

What are your stats? (height, weight, estimate BF%, weight on the other main lifts).

It's just because when I see you're stalling on 138 it might be that a complicated and somewhat advanced program like Westside (though it depends on which version you're on) is unnecessary for you given your current state.

Remember, if you're a beginner/novice then you will actually inhibit your gains if you choose a program not suitable for you. Just assuming though, until you give us more stats.

Thanks for the help.
I actually started doing SS but since my gym has no squat rack, I ended up choosing the westside program. I am doing http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html Monday – Max-Effort Upper Body, Wednesday – Max-Effort Lower Body and Friday – Repetition Upper Body.
My weight on the deadlift is 160.
As for stats, weight is 136, height is 5'6 and bodyfat is probably around 16-17%

 

[Kerrinck]

Also worth asking at what point is he stalling during the lift, off the bottom or the lockout?

Off the bottom, when I try to actually lift it.

 

[Mr.City]

Thanks for the help.
I actually started doing SS but since my gym has no squat rack, I ended up choosing the westside program. I am doing http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html Monday – Max-Effort Upper Body, Wednesday – Max-Effort Lower Body and Friday – Repetition Upper Body.
My weight on the deadlift is 160.
As for stats, weight is 136, height is 5'6 and bodyfat is probably around 16-17%

Welp, looking at this, I'm not entirely sure why you picked this program because your gym has no squat rack. I'm guessing so you can do deadlifts solely. I'm not sure as how to long you've been lifting, however your deadlift is not very good given your bodyweight. As for your bench situation, it could be many things

1. Jumps too high
2. Not enough food/sleep to foster recovery
3. Improper programming
4. Bad technique

Off the bottom, when I try to actually lift it.

This make it sound like you let the bar sink to the bottom and then you try to lift it. If this is true, you will have many problems while benching.

 

[MickeyKnox]

Off the bottom, when I try to actually lift it.

Ok then, so beyond the absolutely important nutrition and rest advice already given, I would suggest altering your routine such that instead of doing a standard benchpress you move it over to a power rack and set up for a pin press. Bring a bench over to the rack, set the pins up for the bottom position of your pressing movement, load the bar with your 4-rep max directly on the pins, slide under and do single rep clusters of 6 reps, (meaning you press the bar up to lock out from a dead stop, bring it back down, and pause for a couple seconds then press again.) You'll want to work your way up to 5 work sets.

 

[Kerrinck]

Welp, looking at this, I'm not entirely sure why you picked this program because your gym has no squat rack. I'm guessing so you can do deadlifts solely. I'm not sure as how to long you've been lifting, however your deadlift is not very good given your bodyweight. As for your bench situation, it could be many things

1. Jumps too high
2. Not enough food/sleep to foster recovery
3. Improper programming
4. Bad technique



This make it sound like you let the bar sink to the bottom and then you try to lift it. If this is true, you will have many problems while benching.

I picked it up because it seemed simple enough since there are so many choices (and I try to pick the simpler exercises of his suggestions) and I can replace the squat with deadlifts. I actually like SS but since it is impossible do to squats (and it seems squat is pretty important on it) I switched to this program.
I had been going for the gym for quite a while but stopped due to some injury and now I am back starting from scratch. It has been about 1 month and a half since I returned.

On the bench press? I let the bar get pretty close to my chest and then lift it again with my arms straight up. Is my technique wrong?

 

[Brolic Gaoler]

I meant exactly what I stated. I did not accuse anyone of anything. The one clarification I would like to make would be to remove the people on a message board part of my comment. I was only stating my thought about how true or feasible some of the numbers I see are, for average people. I'm not saying they are impossible or that anyone who lifts big is on roids.

A few of the posts made after mine commenting on how people here have been lifting for years made me almost immediately regret my post, although I still would be interested in information on just how reasonable some numbers are.

Sounds like a personal problem to be honest. Your comment is pretty offensive to those of us who bust our asses to post these numbers.

I can't speak for anyone else, but I'm ex military and worked out off and on the whole time. I never really got into lifting much. I only REALLY started lifting about a year ago and I've literally gone from only being able to bench 225 5 times to now being close to maxing near 400 lbs (380 more realistically). I bust my ass, eat a lot of protein and sleep a lot. It's fucking hard work. As for you insinuating that some people here may be using steroids, I can't speak for anyone but myself, but I don't even use straps because I see it as cheating, steroids are completely out of the question.

All of my numbers are hard earned through pain, sweat and dedication, and I'm willing to bet that all of the regulars here that have been here for as long as me (and longer) are in the same boat.


Side note, and the original reason I came back to post. Just got back from the gym . Standing press 195 3x5 was easy. 200 3x5 is definitely going to happen next week.

This make it sound like you let the bar sink to the bottom and then you try to lift it. If this is true, you will have many problems while benching.

It's also indicative of weak pec muscles. Which goes back to the point that he moved up in weight too fast and needs a deload/reset.

I have to get to 343 and I'm around 315 right now. That's gonna be tough.

Too bad we can't work out together, haha.

 

[cuevas. PhD.]

With some of the numbers posted in these threads here (and else where) I'm not sure if there is a lot of e-statting going on or people are cycling but some of the numbers seem crazy high for people on GAF/internet message boards.

Really? You assume all people online are lazy fucks who only jerk off in the gym? Jesus, there's even videos of gaffers lifting what they state. You don't need steroids, just dedication.

 

[NomarTyme]

Holy fuck were there a lot of people at the my 24 fitness today.... all doing cardio. The squat racks were half empty!

 

[Mr.City]

I picked it up because it seemed simple enough since there are so many choices (and I try to pick the simpler exercises of his suggestions) and I can replace the squat with deadlifts. I actually like SS but since it is impossible do to squats (and it seems squat is pretty important on it) I switched to this program.
I had been going for the gym for quite a while but stopped due to some injury and now I am back starting from scratch. It has been about 1 month and a half since I returned.

On the bench press? I let the bar get pretty close to my chest and then lift it again with my arms straight up. Is my technique wrong?

Without seeing you bench, I can't give a definitive answer. As for your other problem, I would try and find a gym that has a squat rack. A gym without a rack is not a properly equipped gym, not the type of place I would pay money for. I suppose if you're limited by money, time, location, etc, you could always clean the bar up to your shoulders and front squat it. Beats nothing I suppose. However, I like SS, or any other linear progression program, since it has you getting stronger each session, while the program you list has you alternating intensities.

 

[Kerrinck]

It's also indicative of weak pec muscles. Which goes back to the point that he moved up in weight too fast and needs a deload/reset.

So would you suggest dropping the weight significantly(like around 115-120) and only increase after I am completely comfortable with it?
Sorry for asking so many questions. I just want to do everything right this time and actually dedicate myself.

 

[Brolic Gaoler]

So would you suggest dropping the weight significantly(like around 115-120) and only increase after I am completely comfortable with it?
Sorry for asking so many questions. I just want to do everything right this time and actually dedicate myself.

Don't worry about asking questions man, there's no problem with that. I'm not familiar with your routine, so I'm wary of suggesting anything, but like I said before, what it seems like from what you're saying is that your pec muscles are holding you back (if your really stalling at the down position) and you need to basically reset and start over.

I don't know what your routine is, so I can't advise when and how much to move up when you do, but I personally move up 5lbs total every week until I stall, then I switch up. (that's not 5lbs on each side, that's 2.5 lbs each side for a total of 5 lbs)

My routine isn't "normal" and isn't for everyone. Also, you're a skinny guy from what I'm getting, other guys can give you better tips than I can. I'm a short stocky heavier guy, most of the guys in this thread are akin to your body type.

 

[JB1981]

I hurt myself again at the gym today -- I'm really depressed

 

[kylej]

Ok you caught me I wasn't actually rowing 65lb dumbbells. It was a 4lb pink rubberized Shake Weight.

Sorry.

 

[Brolic Gaoler]

I hurt myself again at the gym today -- I'm really depressed

Fucking sucks man, what happened?

Ok you caught me I wasn't actually rowing 65lb dumbbells. It was a 4lb pink rubberized Shake Weight.

Sorry.

Did you get the cooling gel?

 

[Kerrinck]

Here is my routine, with current weights.
Monday:
5x5 bench press (133)
2x15 Flat DB Bench Press (61)
4x10 Super set DB Row (61) and Rear Delt Fly (55)
4x12 Db shrug (88)
4x10 Db Curl (52)

Wednesday:
5x5 Deadlift (160)
3x10 Bulgarian split squat (80)
3x10 45-degree hyperextension holding a 22 pound bar

Friday:
4x10 Bench Press (125)
4x8 Super set Lat Pulldown (66) and Rear Delt Fly (55)
4x10 DB Lateral Raise (26)
3x10 Super set DB Shrug (88) and DB Curl (53)

Sorry for the weird weights, we use kilos in here so it gets kinda odd after converting to pound.
As for diet, I used to be pretty fat for a long while and got super skinny after doing lots of cardio and diet. I still get a bit of fear of the past when I eat too much but I am trying to change that since I know diet is a big part of it.

 

[Brolic Gaoler]

Here is my routine, with current weights.
Monday:
5x5 bench press (133)
2-15 Flat DB Bench Press (61)
4-10 Super set DB Row (61) and Rear Delt Fly (55)
4-12 Db shrug (88)
4-10 Db Curl (52)

Wednesday:
5x5 Deadlift (160)
3-10 Bulgarian split squat (80)
3-10 45-degree hyperextension holding a 22 pound bar

Friday:
4-10 Bench Press (125)
4-8 Super set Lat Pulldown (66) and Rear Delt Fly (55)
4-10 DB Lateral Raise (26)
3-10 Super set DB Shrug (88) and DB Curl (53)

Sorry for the weird weights, we use kilos in here so it gets kinda odd after converting to pound.
As for diet, I used to be pretty fat for a long while and got super skinny after doing lots of cardio and diet. I still get a bit of fear of the past when I eat too much but I am trying to change that since I know diet is a big part of it.

What do the 3-10 numbers mean. I'm not used to seeing that. 5x5 I understand. Does it mean 3 sets of 10, or does it mean 3 to 10 reps?

Personally looking at that if it's what I think it is your reps are too high (IMO of course) and I personally would throw out DB bench (especially on the same day you're already benching).

 

[Kerrinck]

What do the 3-10 numbers mean. I'm not used to seeing that. 5x5 I understand. Does it mean 3 sets of 10, or does it mean 3 to 10 reps?

Personally looking at that if it's what I think it is your reps are too high (IMO of course) and I personally would throw out DB bench (especially on the same day you're already benching).

Sorry, 3 sets of 10. Switched X with -

 

[Brolic Gaoler]

Sorry, 3 sets of 10. Switched X with -

IMO you should ditch the high reps completely (especially starting off) and go with high weight low rep.

I would also throw out DB bench since you're not only doing it on the same day you're already doing barbell benching, but you're also hitting up bench later in the week.

I know you said SS won't work for you because of your gym, but that's REALLY what you should be looking into, or at least adopting from for your routine. IMO you don't wanna be doing high reps at all.

 

[rando14]

Have any of the college student FitGAFers done LeanGains' intermittent fasting? Just wondering how you balanced it with meal plans, etc.

 

[kylej]

Here is my routine, with current weights.
Monday:
5x5 bench press (133)
2x15 Flat DB Bench Press (61)
4x10 Super set DB Row (61) and Rear Delt Fly (55)
4x12 Db shrug (88)
4x10 Db Curl (52)

Wednesday:
5x5 Deadlift (160)
3x10 Bulgarian split squat (80)
3x10 45-degree hyperextension holding a 22 pound bar

Friday:
4x10 Bench Press (125)
4x8 Super set Lat Pulldown (66) and Rear Delt Fly (55)
4x10 DB Lateral Raise (26)
3x10 Super set DB Shrug (88) and DB Curl (53)

No overhead press?

 

[Jason's Ultimatum]

I'd get rid of lat pulldowns, too. In fact, don't do any machines. They're worthless.

 

[Lamel]

Have any of the college student FitGAFers done LeanGains' intermittent fasting? Just wondering how you balanced it with meal plans, etc.

I dunno about leangains, but ever since college started I know I haven't been eating enough...either I am busy or meal plan restrictions (I can't eat TOO much in one sitting.) Any suggestions of how to just take in food? I'm unfortunately a relatively slow eater.

 

[Brolic Gaoler]

I dunno about leangains, but ever since college started I know I haven't been eating enough...either I am busy or meal plan restrictions (I can't eat TOO much in one sitting.) Any suggestions of how to just take in food? I'm unfortunately a relatively slow eater.

You could always supplement where needed with peanut butter and whey.

Both are simple, relatively cheap and effective.

 

[cuevas. PhD.]

I'd get rid of lat pulldowns, too. In fact, don't do any machines. They're worthless.

I love my t bar machine.

 

[Bealost]

Sounds like a personal problem to be honest. Your comment is pretty offensive to those of us who bust our asses to post these numbers.

My apologies, my intent was not to offend anyone, and was merely an attempt at getting some information.

 

[balddemon]

so machines don't do anything? i mean, most of my workouts are free weights, but i love rowing machines and the pulldown machines. they are fun to do, and i feel the burnnnnnn

 

[Domino Theory]

I was talking to my gym director on Friday and he told me the only way I could get big was to lower my rep range to 3-5 reps (OP says this, too) for strength and size. I questioned this because I thought my current routine (doing 3 sets of 5-8 reps per exercise) would suffice in this area, but he said it wouldn't do as much as 3-5 reps of heavier weight would.

I do lift heavy, but only heavy enough to do no more than 8 reps. Once I reach 8 reps for all three sets, I add 5lbs.

 

[Mecha_Infantry]

I was talking to my gym director on Friday and he told me the only way I could get big was to lower my rep range to 3-5 reps (OP says this, too) for strength and size. I questioned this because I thought my current routine (doing 3 sets of 5-8 reps per exercise) would suffice in this area, but he said it wouldn't do as much as 3-5 reps of heavier weight would.

I do lift heavy, but only heavy enough to do no more than 8 reps. Once I reach 8 reps for all three sets, I add 5lbs.

Body builders "normally" do around 6-8 reps for size, 2-4 reps for strength, which will ultimately bring slabs of muscle too.

Anyway, currently sitting at my heaviest of 240, and surfing around 17% BF. Not really happy at this BF as I'm sluggish as hell, but really glad a got my two sloppy lifts- Incline bench and seated OHP to 220lbs

Only got to bulk until the end of February, then a 3 mont h cut back to normal normal levels; hopefully not too much muscle loss!

 

[Mr.City]

Body builders "normally" do around 6-8 reps for size, 2-4 reps for strength, which will ultimately bring slabs of muscle too.

Anyway, currently sitting at my heaviest of 240, and surfing around 17% BF. Not really happy at this BF as I'm sluggish as hell, but really glad a got my two sloppy lifts- Incline bench and seated OHP to 220lbs

Only got to bulk until the end of February, then a 3 mont h cut back to normal normal levels; hopefully not too much muscle loss!

Why a bulk only to Feb? Also, how are you planning your cuts if you're worried about muscle loss?