I got a quick question for you lifting veterans, I've been at this almost two years and I still feel like a total newb
Last week was my first whole week of being off training, usually its one to two days max, so today I went back to the benchpress thinking I would be weak and that 80kg would be harder than usual, guess I was wrong, I benched 80 like it was 50, which is odd as I usually struggle a bit to do 8 reps. Then it was a whole other story for bicep curls, the dumbell felt like it was two times heavier than it usually is, not sure why this happens, anyone feels like shedding light on why this happens?
Short answer:Biceps are a weak muscle in comparison to your pecs, delts and tris which all fire at once in order to perform the bench-press.
More info: It is not uncommon to leave over a week between your last bench-press and a meet where you go for a 1RM and usually try and exceed any weight lifting in the gym by say 10%. IE I benched 90kg 2 weeks ago, 75kg last week and then opened on 100 on the weekend. If you went in today I'm sure you'd be able to curl the weight again given that you didn't wreck yourself yesterday.
The time between lifting varies from person to person and muscle group to muscle group. Another reason is that you a) didn't warm up correctly in the curls and b) which is most likely it you did too many reps and too many sets in the warm up. I'm inclined to go with this over anything else.
On a side note, you're not particularly building for strength so as long as you get a nice stretch and pump it's all good imo.
Short answer:Biceps are a weak muscle in comparison to your pecs, delts and tris which all fire at once in order to perform the bench-press.
More info: It is not uncommon to leave over a week between your last bench-press and a meet where you go for a 1RM and usually try and exceed any weight lifting in the gym by say 10%. IE I benched 90kg 2 weeks ago, 75kg last week and then opened on 100 on the weekend. If you went in today I'm sure you'd be able to curl the weight again given that you didn't wreck yourself yesterday.
The time between lifting varies from person to person and muscle group to muscle group. Another reason is that you a) didn't warm up correctly in the curls and b) which is most likely it you did too many reps and too many sets in the warm up. I'm inclined to go with this over anything else.
On a side note, you're not particularly building for strength so as long as you get a nice stretch and pump it's all good imo.
A few days ago I did 285 lbs (129 kg) bench press with two reps. The 2nd rep was very close to failure, I was shaking all over. I warmed up a bit by doing a light weight set of military dumbell press. My most common injury is with front delts and rotator cuf. When I was in my 30's this was never an issue. I think I get these shoulder pains now because I've been bringing the bar down too close to my delts (too high on my chestline) rather than lower on my pecs, and also because now I'm in my mid 40s. But in my 30's the most I benched was about 225 lbs or so, and the risk of deltoid injury was not as great then.
So basically, I need to work on my form, keeping the bar lower on my chestline when I bring the weight down.
My current 1 Rep Max is 295 lbs, but I've not done it in awhile after overstraining my delts and rotator cuf. I'm happy that I'm back at 285 lbs, even if it was shakey.
Today I did 265 lbs x 5 reps and 255 lbs x 6 reps bench press (I didn't get video today). This was in between my Deadlift and Squat sets as a way of breaking up the routine a bit (giving my legs a little rest). I'm very happy with the 265 x5 bench... that was the most I've repped at that weight. I'm working on trying to get higher reps per set before I move up to 295 and eventually 305 lbs (305 lb bench is the goal I want to reach by February).
A few days ago I did 285 lbs (129 kg) bench press with two reps. The 2nd rep was very close to failure, I was shaking all over. I warmed up a bit by doing a light weight set of military dumbell press. My most common injury is with front delts and rotator cuf. When I was in my 30's this was never an issue. I think I get these shoulder pains now because I've been bringing the bar down too close to my delts (too high on my chestline) rather than lower on my pecs, and also because now I'm in my mid 40s. But in my 30's the most I benched was about 225 lbs or so, and the risk of deltoid injury was not as great then.
So basically, I need to work on my form, keeping the bar lower on my chestline when I bring the weight down.
My current 1 Rep Max is 295 lbs, but I've not done it in awhile after overstraining my delts and rotator cuf. I'm happy that I'm back at 285 lbs, even if it was shakey.
Today I did 265 lbs x 5 reps and 255 lbs x 6 reps bench press (I didn't get video today). This was in between my Deadlift and Squat sets as a way of breaking up the routine a bit (giving my legs a little rest). I'm very happy with the 265 x5 bench... that was the most I've repped at that weight. I'm working on trying to get higher reps per set before I move up to 295 and eventually 305 lbs (305 lb bench is the goal I want to reach by February).
Hey dude nice lift! I have a few things that may help you out let me know if you want to talk about it.
Here's a video of Ange Galait a world record holder in the raw and equipped bench.
1) See how far down the bench Ange is
2) See where he places the bar on his sternum
3) See how he tucks his elbows in
4) His feet placement
5) His back is tight
6) Placement on the bench
7) He has someone lifting out for him
Check out Brandon Lilly's benching videos. He does a few sets which are high and then rips out a heavy ass double on 405. I particularly like because he has his top off you can see how he's pinching his shoulder blades and really allow his lats to flare and create the stable base.
Finally a nice one by Mark Bell.
Bit rushed for my liking but a) it's 500 plus pounds and b) it's 500 plus fucking pounds.
It's just wear and tear maniac, if you've been pushing yourself hard and religiously for a long time then you'll eventually start getting weak and need a break. My longest run was one year, only one day per week as a rest day, I think I had four days were I was ill also over that year so just didn't lift, by this point I was physically and mentally just wrecked, I tried to keep going on but it wasn't happening so I took a weeks break and it was great!
I'd like to ask a question myself...what do you need to do to grow forearms? I know the exercises but they just don't seem to do much for me, I'm not training them at the moment to be honest, I'm training outside so as you read this, imagine 5 o' clock in Britain...yeah cold and dark so I've backed off my training a lot now.
After Christmas I'm going vegetarian, a lot of meat just makes me feel sick, and I' am an animal lover lol so it only seems right. I think it will do my training good as well, mainly in terms of getting leaner. It will clean up my meals a shit ton.
I got a quick question for you lifting veterans, I've been at this almost two years and I still feel like a total newb
Last week was my first whole week of being off training, usually its one to two days max, so today I went back to the benchpress thinking I would be weak and that 80kg would be harder than usual, guess I was wrong, I benched 80 like it was 50, which is odd as I usually struggle a bit to do 8 reps. Then it was a whole other story for bicep curls, the dumbell felt like it was two times heavier than it usually is, not sure why this happens, anyone feels like shedding light on why this happens?
I find it better to just train as normal and occasionally have a light day, just aim for repetitions more just to go easy on the joints. I really wouldn't say after around two months take a week off. Training is a long journey but so there isn't time for long rest times, but then everybody is different.
Simplest way to get bigger/stronger forearms in the gym is to carry or hold things. Farmers walks, dead lifts list goes on.
Try heavy rack dead lifts. You can overload by quite a few kilos on what you usually lifts off the floor. Also when you dead lift use a normal double overhand grip instead of a staggered.
Hey dude nice lift! I have a few things that may help you out let me know if you want to talk about it.
Here's a video of Ange Galait a world record holder in the raw and equipped bench.
1) See how far down the bench Ange is
2) See where he places the bar on his sternum
3) See how he tucks his elbows in
4) His feet placement
5) His back is tight
6) Placement on the bench
7) He has someone lifting out for him
Here is an outline of our routine. Me and my nephew are room-mates and workout in the garage.
Benny (me) - 200 lbs 6'1" - 43 yrs old
John - 250 lbs 5'10" - 21 yrs old
bodyfat is unknown... I have pinch callipers, but I haven't tried them in awhile. If I get my six/eight pack abs showing, then I figure I'm about 6-9%... if I see my external oblique abs and a 4 pack then I'm usually about 10-12% Right now I'm guessing I'm at about 12-15% BF
To lubricate the old joints and get the blood flowing, we always begin with some light weights to warm up... typically involves a few light set of some of the following: dumbbell curls, military press, wrist curls, front/side delts, or overhand chinups
I don't really have a warmup for deadlift and squat days... inverted bench situps warms up the quads and lower abdominal area (diaphragm/core), which helps prep for deadlift/squats.
each workout involves 1.5 - 2 hrs in the gym (from the moment we walk in to the moment we leave and shut the lights out).
DAY1
I prefer to start with a higher weight bench sets (lower reps) and work my way down in weight on subsequent sets (with gradually higher reps). Resting is a few minutes between sets while the other person does their set.
BENCH PRESS:
285 lb bench - 1 to 2 reps...
265 lb bench - 4 to 5 reps...
255 lb bench - 4 to 6 reps...
235 lb bench - 6 to 8 reps...
225 lb bench - 8 to 10 reps...
DUMBBELL ROWS:
*I prefer a linebacker stance (see vid for example), one arm/side at a time
95 lb DB rows - 8 to 10 reps per side...
75 lb DB rows - 10 to 15 reps per side...
65 lb DB rows - 15 to 20 reps per side...
TRICEP EXTENSIONS and SKULL CRUSHERS:
*here I prefer to start lighter and work my way up. I mix a set of tricep extensions (as shown in this Riptoe video) in with skull crushers
DAY3
DUMBBELL CURLS (straight arm):
*For these sets I perform standing and curling each arm simultaneously... full bicep extension on downward motion with palms always facing forward (no twisting the forearm inward on the downward motion on this curl... that is a separate curl lift that I do later in another exercise).
45 lb - 8 to 10 reps
55 lb - 6 to 8 reps
ALTERNATING DUMBBELL CURLS (straight arm):
*Same as above except instead of simultaneous dual arm curls, I alternate between arms... These are a bit easier to do than the above... easier because it gives one arm a moment of rest between reps.
45 lb - 8 to 10 reps
55 lb - 8 to 10 reps
ALTERNATING DUMBBELL "TWIST" CURLS:
*Same as above except now I twist the forarms inward on the downard extension motion. These are even more easy than the above (although at this point I'm pretty fatigued)... you still get the little rest for each arm between reps (alternating arms)... plus you are using different arm muscles (doesn't target the bicep as much though)
45 lb - 8 to 10 reps
55 lb - 8 to 10 reps
60 lb - 4 reps
SEATED KNEE DUMBBELL CURLS:
*One arm at a time... seated, leaning forward with the back of arm/elbow resting against inner thigh or knee. Full bicep extension on downward motion.
50 lb - 8 reps
55 lb - 4 to 6 reps
UPRIGHT SEATED SIMULTANEOUS DUMBBELL CURLS:
*these are, by far, the hardest of the curls to do. Head and back flat against the vertically upright bench, arms fully extended straight down at the sides... curl up...
35 lb - 8 to 10 reps
35 lb - 8 to 10 reps
SIDE DELTS:
15 lb - 15 to 20 reps
25 lb - 8 to 12 reps
FRONT DELTS:
15 lb - 15 to 20 reps
25 lb - 8 to 12 reps
ONE to TWO DAYS REST FROM THE GYM... CARDIO RUNS EACH MORNING for 2 to 5 miles.
That is our typical routine. My nephew consistently lifts more than me now. When we began working out together (in Feb 2013) he was way behind, now he surpasses me in nearly every lift.
We switch it up a bunch of other variations or different lifts, but those are the core lifts we do.
THanks. Yes, I agree about locking it at the top of the lift. I saw your earlier post and you locked it good/ back arched with shoulders way back at the top of the lift. My nephew's lifts are good like yours.
I'll lower the weights some when I lift without straps to work on that. With straps I can get it, but without straps my hands begin to feel it alot (feels like they are tearing/slipping) if I arch my back with shoulders way back at the top.
THanks. Yes, I agree about locking it at the top of the lift. I saw your earlier post and you locked it good/ back arched with shoulders way back at the top of the lift. My nephew's lifts are good like yours.
I'll lower the weights some when I lift without straps to work on that. With straps I can get it, but without straps my hands begin to feel it alot (feels like they are tearing/slipping) if I arch my back with shoulders way back at the top.
Nice nice. Invest in some blocks of lifting chalk it will aid in your grip and help prevent the slipping and tearing you're feeling. I noticed there was some chalk on your bar but from memory I don't think your video you had some on.
Nothing wrong with using straps mate. I use straps in all my working sets just to preserve my hands. I do my fair share of work without them. But alternate between them.
Anyway about your benching video, I really like how you guys just lift off on your own but like when you're trying to get passed a certain weight there's no shame in having your training partner lift off for you. Especially when you're grinding that 2nd rep out and you keep hitting the rack which only makes it harder for yourself. You can't even get a good line! Frankly the weight is too heavy for you to be messing around haha.
So just some things to try out, everyone's different.
Try aligning yourself so your eyes are directly under the bar not passed the bar. It looks like you're well up the bench and this is messing everything up. I think this is because you lift the weight out and you're not strong enough to be lower and do it. Lift out lighter weights not your working sets you're not gaining anything, but come down the bench more so you're not hitting the rack.
When I'm in my start position the weight is racked and over my eyes, when my partner lifts it off for me it's somewhere between my eyes and top of my breast. Say over my collarbone. I've watched a few videos and it looks like you're pressing the weight from mid chest instead of below the pectorals which gives you a much steeper line. I think you'd lift well over 300 pounds if you just change a few things.
Coming down the bench, having your nephew lift off and fixing your line. You're bench is really strong. In my opinion if you just implement these your bench will get much stronger.
Yeah, I didn't get your latest info until I just finished my recent visit to the gym. I'll try those pointers next time.
I got 294 lb (1RM) today... I tried for 2 reps but failed.
I'll get John to spot me next time and better position myself below the bar as you are suggesting. But I think I got some of the other things right, proper foot placement and back arched with shoulder blades squeezed together.
Yes, you can hear the bar clanking against the rack on the way up in the video below. I'll need to rig some blocks for my spotter to stand on so that he's not teabagging me and also to give the spotter better stance position for pulling the bar up.
Have you tried using a board in training? A board to space the bar away from the chest... it is meant to help strengthen for that final push to the top... but I've not tried it.
Yeah, I didn't get your latest info until I just finished my recent visit to the gym. I'll try those pointers next time.
I got 294 lb (1RM) today... I tried for 2 reps but failed.
I'll get John to spot me next time and better position myself below the bar as you are suggesting. But I think I got some of the other things right, proper foot placement and back arched with shoulder blades squeezed together.
Yes, you can hear the bar clanking against the rack on the way up in the video below. I'll need to rig some blocks for my spotter to stand on so that he's not teabagging me and also to give the spotter better stance position for pulling the bar up.
Have you tried using a board in training? A board to space the bar away from the chest... it is meant to help strengthen for that final push to the top... but I've not tried it.
I'm still a beginner my coach/training partner(s) all use boards. There's no real point to be using boards chains or bands etc for now. Any error/weakness in my bench press can be solved by benching more!
Here's Brendan using the board. The way boards work is to press from your weakest point. You're meant to use the board as an extension of your chest. Just like rack pulls or rack squats you're pressing from a compromised position.
I'd deffinetly say have your spotter help you get that out the rack, it takes a ton of energy just to de-rack it and stabilise the weight before you even begin to descend to your chest. Really no shame in it.
I finally got a spot to be able to do muscle ups at home, damn theyre harder then they look, I am kinda able to get on the bar with one arm and then fall back down. One of my fitness goals is to do muscle ups with ease so I need to work a bit hard on these.
Good work Maniac. I've not tried muscle ups before. I don't have enough headroom in my garage to do it.
There is a local school yard with some outdoor pullup/chinup bars. I'll head over there sometime and try it. I can just imagine my worst case scenario... palms slipping or arms failing and my chin/face comes crashing onto the bar.
I'm sure after you get into it though and become accustom to it, those aren't anything to worry about?
Got a pb on the weekend was very happy with it. This'll most likely close my books for the year I may compete again at a novice comp on the weekend not sure.
