Liftandswim's Log

SweetLou321 said:
For bench set up I started with so you think you can bench.

But I have very individual ways to set up for bench. I should make a video of it probably as it has helped a good amount of lifters. I can explain if you'd want
Click to expand...

Explain away, man. Can't guarantee I'll be able to do it though lol
 
liftandswim said:
Explain away, man. Can't guarantee I'll be able to do it though lol
Click to expand...

Ok here we go

First lay on the bench, duh

Second slide your head/upper back off the top of the bench (this will vary based on flexibility as you want your eyes/chin to end up under the bar at the end)

Third leg curl each leg behind you into a heels up position. Hamstrings/quads/glutes should be tight. Heels should be as far back as you can while still using leg drive meaning they can't be perpendicular to the floor. (Leg drive starts now, very light but we need it to prevent over arching)

Forth you will slide your hips down the bench. Try to jam your nut sack go the bench. This will stop your ass from coming up. (Still using leg drive and we haven't arched our back yet)

Fifth grab the bar and start arching your mid back. This is where you retract the scapula and pull them down. I prefer to use the bar to push against to really cram them down. (Still using leg drive lol)

Six take the bar out in a lat pull over manner and really sick the lats down towards your butt. Belly full off air. Heels down and leg ext against the ground to maximize leg drive and you are good to go.
 
8/26

Week 16, Day 3, Part A

Deadlift
420x2
420x2
420x2

Block Pull
445x2
445x2

Deficit Pull
395x4
395x4

Front Squat
315x3
335x3
355x3 PR

Feeling good. That last set of fronts was a ball buster though. RPE 9-9.5.

Overhead and upper accessory tonight.

Stay strong AM.
 
That's a serious session. That's one where you sit down quietly afterward with a cheeseburger, a Gatorade, and a beer and hope you're worth a damn sometime within the hour.
 
herderdude said:
That's a serious session. That's one where you sit down quietly afterward with a cheeseburger, a Gatorade, and a beer and hope you're worth a damn sometime within the hour.
Click to expand...

Thanks, dude. And that's pretty darn accurate. Gatorade during and 2 mcdoubles after. A beer would've been nice if I didn't have to haul my a$$ to school.
 
Week 16, Day 3, Part B

Seated BTN Press
165x5
165x5
165x5
165x5
165x5

OHP
135x6
135x6

Weighted Chins
3x8

Cable Row
3x15

Lateral Raises
5x15
superset
Prone Rear Flys
5x15

Tate Press
3x20

Calf Raises
3x15 then drop

Seeing improvement. Rest day tomorrow, maybe. Going camping this Friday and you know I'm not skipping out on a session. So we'll see.

Stay strong AM.
 
Lot of reps on the BTN press. Gains for sure there!
 
^BTN's and FS both.

Strong, Lift.
 
Camping tomorrow. So I'm making up tomorrow night's session today.

8/27

Week 16, Day 4

Pause Bench
triples working up
275x3 (taped)
225x8
225x8

Pause Dumbbell Bench
3x10

Barbell Row
3x10

Machine Incline Bench
2x15

Lat Pulldown
2x15

Face Pulls
3x20
superset
Cable Lateral Raises
3x20

Incline Rolling Tricep Extension
5x15
superset
Incline Curl
5x15

Went heavy enough to see what's up, but nothing crazy. I've done 275xalmost10 touch and go before. For frame of reference.

Up front I notice two things. I need to be more patient on the unrack. And two, get better at timing my leg drive with my upper body pressing. Appreciate any and all feedback.

Stay strong AM.
Invalid Link Removed
 
liftandswim said:
Camping tomorrow. So I'm making up tomorrow night's session today.

8/27

Week 16, Day 4

Pause Bench
triples working up
275x3 (taped)
225x8
225x8

Pause Dumbbell Bench
3x10

Barbell Row
3x10

Machine Incline Bench
2x15

Lat Pulldown
2x15

Face Pulls
3x20
superset
Cable Lateral Raises
3x20

Incline Rolling Tricep Extension
5x15
superset
Incline Curl
5x15

Went heavy enough to see what's up, but nothing crazy. I've done 275xalmost10 touch and go before. For frame of reference.

Up front I notice two things. I need to be more patient on the unrack. And two, get better at timing my leg drive with my upper body pressing. Appreciate any and all feedback.

Stay strong AM.
Invalid Link Removed
Click to expand...

Looks good.

Legs tight, don't lose rib cage position, and smooth press.

Things I see. Back could be tighter and last could be loaded more. Your elbows tilt back at the touch like a bodybuilder. The timing for leg drive like you already mentioned.
 
liftandswim said:
Tips/Cues to work on what you said? Thanks.
Click to expand...

Do you squeeze your lats and try to load them as you lower the bar or no?

The elbows would be fixed by loading your lats better.

The timing things will just take some practice really. Pausing all your reps would be a good start to smooth this out.

Edit: if working on force tho don't pause.
 
SweetLou321 said:
Do you squeeze your lats and try to load them as you lower the bar or no?

The elbows would be fixed by loading your lats better.

The timing things will just take some practice really. Pausing all your reps would be a good start to smooth this out.

Edit: if working on force tho don't pause.
Click to expand...

No, I don't. I'll give it a shot, again. I've never been able to do it effectively.

And I plan on pausing all my reps. After straining my pec I'm not taking the chance on these benches. Extremely easy to lose tightness.
 
liftandswim said:
No, I don't. I'll give it a shot, again. I've never been able to do it effectively.

And I plan on pausing all my reps. After straining my pec I'm not taking the chance on these benches. Extremely easy to lose tightness.
Click to expand...

Ok try this (much easier in person). Have someone put their finger between your shoulder blades and try to squeeze it while you have your arms straight out like you are gonna bench. Then have them move it down below your shoulder blades and rhombiods. Think mid/lower lat. Then try and squeeze it. This should retract and depress your scapula. How you want to be set when you bench. Then mimic your bench while trying to squeeze their finger the whole time. Should give you the feeling of lat loading and activation. Then once you feel it try and imagine the same while benching. Best I can do online.
 
SweetLou321 said:
Ok try this (much easier in person). Have someone put their finger between your shoulder blades and try to squeeze it while you have your arms straight out like you are gonna bench. Then have them move it down below your shoulder blades and rhombiods. Think mid/lower lat. Then try and squeeze it. This should retract and depress your scapula. How you want to be set when you bench. Then mimic your bench while trying to squeeze their finger the whole time. Should give you the feeling of lat loading and activation. Then once you feel it try and imagine the same while benching. Best I can do online.
Click to expand...

Got it. I'll have my girlfriend do it lol. We'll see if it works. I'll post up another bench video when I can.

Thanks, again.
 
8/28

Week 16, Day 5

Squat
triples to training max
320x3
370x3
415x3
460x1

Leg Curl
5x12
...my "leg biceps" are getting stronger for sure....started our using half the stack on these a few months ago, now I'm using almost the full stack.

In between holes on my belt. Going to need to start wearing a hoodie again to artificially fill the gap. When my belt is too loose I go much lower than need be.

No video today, my phone was being was being a POS.

Going to school for a few hours and then setting up camp. Haven't camped in probably 10 years.

Stay strong AM.
 
Nice session. Enjoy the camping...hope the weather is nicer than it is here
 
Have fun camping Ian.

These may help with warming up your back/scapular before bench: Invalid Link Removed
 
SweetLou321 said:
Ok try this (much easier in person). Have someone put their finger between your shoulder blades and try to squeeze it while you have your arms straight out like you are gonna bench. Then have them move it down below your shoulder blades and rhombiods. Think mid/lower lat. Then try and squeeze it. This should retract and depress your scapula. How you want to be set when you bench. Then mimic your bench while trying to squeeze their finger the whole time. Should give you the feeling of lat loading and activation. Then once you feel it try and imagine the same while benching. Best I can do online.
Click to expand...

That's probably one of the best descriptions I've seen. Never had thought of describing it like that but that's spot on!
 
Okay I'm late to the party but here's what I see. You've got a really rigid setup, which is great. You bossed that weight.

The one thing I'd like to see is as you accept the handoff and before you press, let your shoulders settle into the pad. I used to make the mistake of actively trying to pinch my shoulders and set them as I accepted the handoff. What you actually need to do is make sure they are pinched and in your pockets before taking the handoff. Then as you accept it, you let gravity smash your shoulders into the pad. Then you've preloaded your lats and given yourself a more stable platform to press off of.

Also I'd like to see a hair more tuck. Those two things will be of great benefit.
 
Back home. Hit up a little bodybuilding session.

8/30

Week 16, Day 7

Straight Arm Rope Pulldown
3x20

V-Grip Pulldown
3x12

Cable Row
2x12

Lateral Raise Partials
3x15 then full ROM drop

Preacher Curl
3x10

Incline Curl
2x10 then drop
superset
Incline Skull Crusher
2x10 then drop

...waiting for girlfriend to finish her workout so 10 sets of various types of calf raises.

Played basketball yesterday for 2 hours. I miss being aerobically fit.

Stay strong AM.
 
SweetLou321 said:
Ok try this (much easier in person). Have someone put their finger between your shoulder blades and try to squeeze it while you have your arms straight out like you are gonna bench. Then have them move it down below your shoulder blades and rhombiods. Think mid/lower lat. Then try and squeeze it. This should retract and depress your scapula. How you want to be set when you bench. Then mimic your bench while trying to squeeze their finger the whole time. Should give you the feeling of lat loading and activation. Then once you feel it try and imagine the same while benching. Best I can do online.
Click to expand...

Working on this between bench sets right now. Feels awesome, now just have to get it while im actually benching.
 
8/31

Week 16, Day 1, Part A

Paused Front Squat
345x2
345x2
345x2
...each set was a PR

Sumo Deadlift
385x3
405x3
425x3+ (9) PR, RPE 8.5

Unilateral Leg Press
3x10

Weighted Back Extensions
2x15

Good session. Front squat continues to improve. Repping sumo is a joke. If only I could get a good starting position on rep #1 :(

OHP and upper accessory tonight. Gonna be a long day....blah.

Stay strong AM.
 
Ended up doing last night's session today. I'll hit arms on Thursday. Couldn't get my ass in the gym after training in the morning and a 12 hour day on campus.

9/1

Week 17, Day 2

OHP
140x3
160x3
180x3+ (6) PR

Paused OHP
150x5
150x5

Chest Supported Row
4x12

Lat Pulldown
2x12

Face Pulls
3x20
superset
Cable Lateral Raises
3x20

Incline Skull Crusher
3x10
superset
Dumbbell Curl
3x10

Tricep Pushdown
2x15
superset
Dumbbell Curl
2x15

Calf Raises
3x15 then drop

My OHP strength is fairly linear. PRs are as follows: 170x8, 175x7, 180x6, 185x5. Can't complain.

Exciting life news, I got hired for my first big boy job. Balancing that and school this final semester should be interesting. Starting next week.

Stay strong AM.
 
liftandswim said:
Ended up doing last night's session today. I'll hit arms on Thursday. Couldn't get my ass in the gym after training in the morning and a 12 hour day on campus.

9/1

Week 17, Day 2

OHP
140x3
160x3
180x3+ (6) PR

Paused OHP
150x5
150x5

Chest Supported Row
4x12

Lat Pulldown
2x12

Face Pulls
3x20
superset
Cable Lateral Raises
3x20

Incline Skull Crusher
3x10
superset
Dumbbell Curl
3x10

Tricep Pushdown
2x15
superset
Dumbbell Curl
2x15

Calf Raises
3x15 then drop

My OHP strength is fairly linear. PRs are as follows: 170x8, 175x7, 180x6, 185x5. Can't complain.

Exciting life news, I got hired for my first big boy job. Balancing that and school this final semester should be interesting. Starting next week.

Stay strong AM.
Click to expand...

Congrats on the job bud! What ya doing if you don't mind me asking?
 
Good news man. Congrats! And nice OP
 
Nice job on all the PRs!
 
Thanks everyone! I'll be a manager (in training) at an unnamed establishment. Don't want to give out too much personal information on here haha. But yeah, I'm super excited. Me and my girlfriend are moving out and getting our own place in a week or two. Gonna be on the hunt for a new gym as I'm moving a little over an hour away.
 
I like unnamed establishments.
 
Planet Fitness bound! ...lol
 
Thatd be so depressing. Seeing you squat 500 for reps on a smith machine
 
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