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Swanky gets down with DCP2.0!

Thanks bro!!
The way you keep your feet for bench press, is that the only way it should be done? I have seen all of the pro lifters doing that, and I have tried it, but it doesn't feel like it works better.
 
drewsicle3210 said:
Thanks bro!!
The way you keep your feet for bench press, is that the only way it should be done? I have seen all of the pro lifters doing that, and I have tried it, but it doesn't feel like it works better.
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Just have to find what works for you. Arching your back tightens up your core and pushes your back and traps solidly into the bench and allows you to add power by driving your heels into the floor when pushing the bar off. The most important things are to keep your ass on the bench, don't wiggle around, keep your shoulder blades retracted and your elbows closer to your body.
 
TheSwanks said:
Just have to find what works for you. Arching your back tightens up your core and pushes your back and traps solidly into the bench and allows you to add power by driving your heels into the floor when pushing the bar off. The most important things are to keep your ass on the bench, don't wiggle around, keep your shoulder blades retracted and your elbows closer to your body.
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Right on. Maybe I'm just not use to it, and it is kind of uncomfortable with my hip issues. I will try it again and see what's up.
Thanks again
 
drewsicle3210 said:
Right on. Maybe I'm just not use to it, and it is kind of uncomfortable with my hip issues. I will try it again and see what's up.
Thanks again
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any time!
 
bcazo said:
Looking good!! Baby got back!! LOL :spankme:
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oh sh!t lol thats my wallet pocket HAHAHA didn't even notice until now
 
kissdadookie said:
Won't lie, that is pretty amazing going from a vegan to current. Impressive journey to say the least.
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hey thanks buddy! I'm pretty happy with where I've ended up, it's honestly a much better way to live than being vegan. lol
 
kissdadookie said:
Try telling this to vegans. Actually don't, I've tried that before and it never ends well. LOL.
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they have to change for their own reasons, you know? just like when I finally quit smoking, I had to do it for ME, not to please anyone else
 
TheSwanks said:
they have to change for their own reasons, you know? just like when I finally quit smoking, I had to do it for ME, not to please anyone else
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For sure. It just rustles my feathers when they try to explain the science behind it, ha ha ha.

Ex-smoker to ex-smoker, good job man!
 
kissdadookie said:
For sure. It just rustles my feathers when they try to explain the science behind it, ha ha ha.

Ex-smoker to ex-smoker, good job man!
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I know what you mean, there's ZERO good science behind it.

thanks man, quitting smoking was probably one of the hardest things I've ever done. I couldn't bring myself to quit until it limited my squats. lol
 
So, I didn't hit 435 on deadlifts today.

I hit 450 instead! That's a 30lb PR from LAST WEEK!

Deadlifts: 125x5, 215x3, 265x2, 285x2, 335x1, 450x1, 405x1, 385x4-4-3

My back was FRIED after all that. I'll be hitting shoulders this afternoon too. Here's some vids for you guys :)



450x1:
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385x4 second set
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TheSwanks said:
So, I didn't hit 435 on deadlifts today.

I hit 450 instead! That's a 30lb PR from LAST WEEK!

Deadlifts: 125x5, 215x3, 265x2, 285x2, 335x1, 450x1, 405x1, 385x4-4-3

My back was FRIED after all that. I'll be hitting shoulders this afternoon too. Here's some vids for you guys :)

450x1:
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385x4 second set
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At first, I was like :(. And then I was like :D. Damn! Awesome job on the PR Mr. Swanks!
 
PM Shoulder session

Wide grip shoulder press: bar x10, 55x10, 130x12-11-8, 105x9

Behind the head shoulder press: 55(+20)x12-12-12-12

BB shrugs: 125x10, 215x5, 350(+15)x3-3-3-3, 215x12(+2)-12(+2)
DB shrugs: 30x25-25-20
 
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bcazo said:
Bro you got striations in your traps!!! Looking ripped up for sure..
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tyga tyga said:
Dang brother man! Ol Swole swanky with the no neck look!
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niners4reggie said:
Swanks seriously bro you getting pretty frickin huge! Its been cool following your progress!!
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Thanks guys! I seriously feel like a straight up beast these days. I'd like to trim down a bit next year before I compete to keep my weight class down under 200. I seriously feel great at 230 though other than some mild love handle action. Lol
 
Off day today. Doing some work around the house mostly. Laundry, finishing up the new baby's room, putting the infant car seats in both our vehicles, etc.

Shít just got real. Lol

I'll be hitting chest in the morning. Going for heavy sets in the 3-5 range tomorrow to build up my base strength, and more intensive work on dead stops. I may need to pick up some chains to help me too, we'll see how the next couple weeks go. My bench isn't making the same kind of progress my squats and deads are, so I have to fix something.
 
At the rate you are going, you'll hit 500 on the deads next week. Great work! It's about to get really real, real soon! Enjoy a little extra rest this week.
 
Your wife hasnt popped that little swanked up bastard out of the holy land yet?!?! I thought id come back and youd be a father of 2. Whats she waiting on? Ps I like your new name and your looking swole. That is all.
 
Danb2285 said:
Your wife hasnt popped that little swanked up bastard out of the holy land yet?!?! I thought id come back and youd be a father of 2. Whats she waiting on? Ps I like your new name and your looking swole. That is all.
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Lol I know right? He's taking his time! She's not technically due until Thursday but I was sure we would have had him by now!

And thanks dude! Saw one of your vaca pics, talk about swole. All I see next to Mrs. B is a set of traps and a smile
 
Photo update. Nice chest pump today. Looking soft around the midsection but pretty solid otherwise...



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Really disappointed in my lack of progress on bench. My left shoulder was achy as hell this morning, not sure what I'm doing wrong, but something in my programming and/or technique is really holding me back.

Chest:

Flat BB press: bar x10, 125x5, 155x5, 195x3, 255x2, 245x3-3-3, 235x2, 225x5-2

Dead stop press: 210x3-2, 200x2, 195x1, 185x1

Speed press (AMAP in ~20sec) 110x18(+1)-16-15(+3)-15(extra set)
SS w/ DB curls: 30x15-15-13-10

Incline fly: 30x18-15-13

Inline plyo pushups: 10-10-10
 
TheSwanks said:
Lol I know right? He's taking his time! She's not technically due until Thursday but I was sure we would have had him by now!

And thanks dude! Saw one of your vaca pics, talk about swole. All I see next to Mrs. B is a set of traps and a smile
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Lol thanks brother. Speaking of swole your looking mighty fine yourself. I hear you on the shoulder pain man. I actually stopped benching for months because of it.
 
Danb2285 said:
Lol thanks brother. Speaking of swole your looking mighty fine yourself. I hear you on the shoulder pain man. I actually stopped benching for months because of it.
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I'm really not sure what's going on with it, it's worst in my left shoulder. I feel like my form is fine, I've watched vids of my benching and everything looks good, just not too sure. Maybe I've been going too heavy too frequently
 
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