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Liftandswim's Log

liftandswim said:
Not in the slightest

But if you remember my post from awhile back, I always have tight pecs and lats. I'm sure that plays a role here
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Those definitely contribute. Neither one is necessarily worse than the other, but they both suck.

SweetLou321 said:
But seriously how do you guys bench with your pecs?
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This.

liftandswim said:
I think a better question would be how do you press a heavy bar off your chest without using your pecs? Lol
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I'm a leg drive, lats, and triceps bencher. My pecs only cover a small portion of my bench and that's the transition period from a 1 to a 2-board area. Leg drive and lats get me off of the chest and triceps after that.
 
Rodja said:
Those definitely contribute. Neither one is necessarily worse than the other, but they both suck.

This.

I'm a leg drive, lats, and triceps bencher. My pecs only cover a small portion of my bench and that's the transition period from a 1 to a 2-board area. Leg drive and lats get me off of the chest and triceps after that.
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This 100%.
 
And not sure who to quote. Rodja or Lou. But yeah, guess I've always been a pec bencher. My technique has improved a lot over the past year though. If I can stay healthy, I see no reason I won't hit 365-375 during week 20.
 
Rodja said:
Those definitely contribute. Neither one is necessarily worse than the other, but they both suck.


This.



I'm a leg drive, lats, and triceps bencher. My pecs only cover a small portion of my bench and that's the transition period from a 1 to a 2-board area. Leg drive and lats get me off of the chest and triceps after that.
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SweetLou321 said:
With my lats, delta, Tris, and legs. I tend to drive the bar and not press it which really prevents my pecs from firing.
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Also the best way to have a long benching career right here. Saves the pecs from undue strain.

The one that will force you two to use your pecs but possibly won't agree with your AC joint is really close grip with a sternum touch. Like a straight up and down Smith machine type press. You actually have to flare elbows outside of your hands to do it that way. I've been trying it and I know I'll be doing it a lot in the off-season. Probably could do it to boards if the bottom end is too stressful. Hits everything hard and is a looooong press.
 
liftandswim said:
No, but I've experienced a weird tingling sensation a few times. But again, I can't tell if that's in my head. I'm a nutcase when it comes to injuries
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Probably some of both and I'm sure all of the horror stories of bloody pec injuries didn't help your mindset lol. It's a fine line to exercise the proper amount of caution to be sure. But too safe beats not safe enough every time.

Like Lou and Rodja were saying though, driving yourself into the bench rather than pressing the bar away will save your pecs. Another thing of vital importance is to make sure you set up with both shoulders on the pad, which is easier said than done on a YMCA bench.
 
herderdude said:
Also the best way to have a long benching career right here. Saves the pecs from undue strain.

The one that will force you two to use your pecs but possibly won't agree with your AC joint is really close grip with a sternum touch. Like a straight up and down Smith machine type press. You actually have to flare elbows outside of your hands to do it that way. I've been trying it and I know I'll be doing it a lot in the off-season. Probably could do it to boards if the bottom end is too stressful. Hits everything hard and is a looooong press.
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This is pretty much how I always close grip. I can't tuck hard on cg it really hurts my shoulders.
 
herderdude said:
Another thing of vital importance is to make sure you set up with both shoulders on the pad, which is easier said than done on a YMCA bench.
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Yeah...these benches suck! Wobbly and narrow. There's been a few times where I've felt like one shoulder was off the pad
 
liftandswim said:
Yeah...these benches suck! Wobbly and narrow. There's been a few times where I've felt like one shoulder was off the pad
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Yeah, really take your time rolling from side to side to let your scaps get back and down and centering yourself on the bench. Left scap in right back pocket, right scap in left back pocket. Both shoulders on the pad. Look at how many women get pec tears. Few to none. Their shoulders fit on all the pads. Obviously there are other factors, but that's a big one.
 
Continued deload.

6/10

Week 5, Day 3

Paused Front Squat
work up to 165x3

Deadlift
work up to 405x1
350 for 5 singles (cluster set)

Paused OHP
135x3x3

Face Pulls
3x15
superset
Lateral Raises
3x15

Hammer Curl
3x10

Pec is fine, but I'm being cautious nonetheless.

I can feel the cumulative fatigue fading away. Only one more session (and it's extremely light) left on Friday then two days of complete rest. Then it's time for another productive meso-cycle of training.

Stay strong AM.
 
liftandswim said:
If by club you mean kitchen, yes. Just made pancakes.

Lol I don't go out much anymore. Once a month, maybe.
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Like a cycle...

Mmm, pancakes. I should be doing something like that right now.
 
Final deload session.

6/12

Week 5, Day 5

Squat
250x3x3

Bench
175x3x3

Chins
50 total

Tricep Pushdown
5x15
superset
Barbell Curl
5x10

Back at it on Monday. I feel like I haven't really lifted in ages. Blah.

Stay strong AM.
 
It is tough, but hold out it'll be worth it in the long run. :)
 
Lou
 

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6/15

Week 6, Day 1, Part A

Squat
315x3
350x3
395x3
440x1+ (5) PR
Invalid Link Removed

Low Bar Pause Squat
370x2
370x2

High Bar Pause Squat
350x2
350x2

High Bar Squat
315x6
315x6

Leg Curl
5x12

Hanging Leg Raises
2x20

Trying to minimize the distance I'm stepping backwards and the extra fidgeting on my walkout. Unfortunately, with 440 I realized after the first rep that my stance was too close. Pretty much using my high bar stance. As a result, depth was as cutting it close. Oh well. Still a PR.

Bench and upper accessory tonight. Stay strong AM.
 
You're making it impossible to catch your squat. Nice work man.
 
Nice work man.
 
SweetLou321 said:
Seeing you hit these rep PRS makes me want to get away from my basic hypertrophy work lol
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Lol, I hear ya. I'm going to milk the fun of this training cycle for all it's worth.

The hypertrophy block and first part of the strength block I have written up for down the road is going to be brutal. It'll be nothing but volume PRs for 20 weeks...
 
liftandswim said:
Lol, I hear ya. I'm going to milk the fun of this training cycle for all it's worth.

The hypertrophy block and first part of the strength block I have written up for down the road is going to be brutal. It'll be nothing but volume PRs for 20 weeks...
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Its all volume PRS for me since I've never done it like this before lol
 
liftandswim said:
Don't worry, I'm just messing with you, man. I want everyone to lift big around here
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It's true tho, your squat is way ahead of mine. That's ok tho, I'm making my own progress. That's all that matters.
 
SweetLou321 said:
Its all volume PRS for me since I've never done it like this before lol
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Same. I've always prioritized intensity to total volume. Year round. Isn't terrible, but inefficient nonetheless. In fact, I've done a poor job tracking whether or not I'm consistently doing more work over time (until recently). I'm interested to see what these changes will mean for my progress.

Can't get ahead of myself though. I still have this training cycle to complete.
 
liftandswim said:
Same. I've always prioritized intensity to total volume. Year round. Isn't terrible, but inefficient nonetheless. In fact, I've done a poor job tracking whether or not I'm consistently doing more work over time (until recently). I'm interested to see what these changes will mean for my progress.

Can't get ahead of myself though. I still have this training cycle to complete.
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Ive also just started tracking if I'm doing more work over time too. My peak and this block are my first attempts. The peak went well for the most part too.
 
liftandswim said:
Haven't you put like 100lbs on your deadlift in like 3 months?
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125 since December, but it just starts happening really when I got my INZER in March. I think close to 100 since then. I'm not complaining.
 
liftandswim said:
Lol, I hear ya. I'm going to milk the fun of this training cycle for all it's worth.

The hypertrophy block and first part of the strength block I have written up for down the road is going to be brutal. It'll be nothing but volume PRs for 20 weeks...
Click to expand...

I like volume PRs over rep PRs anyway. Rep PRs often involve a bad rep or two. Volume PRs have better bar speed and rep quality.
 
herderdude said:
I like volume PRs over rep PRs anyway. Rep PRs often involve a bad rep or two. Volume PRs have better bar speed and rep quality.
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What's the difference between a volume or rep PR? You mean volume as in hitting an extra set of X?
 
RegisterJr said:
What's the difference between a volume or rep PR? You mean volume as in hitting an extra set of X?
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Yeah volume is defined as weightxrepsxsets. Though most people record their repsxsets with a certain weight for their volume PRs.
 
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