Post: #251

Great advice from king bast.

Stalin.

If you feel you still have the energy and want to lift after testing one rep max just step the weight down with the higher volume sets so you still get the same amount of work in but can actually hit the PRs easier.

Post: #252

I wasn't trying to get a workout in or anything just doing the warmups I'm used to doing. I didn't think a set of 6-4 with 95/135 lbs would waste a lot of energy for a 1RM but then again I don't go for maxes very often.

The reason I made big jumps at my max effort attempts is because in the past I feel like I've missed higher PR's because I PR'd a lower weight first and wasted that energy at a weight that was slightly too easy.

Post: #253

(06-16-2017 09:16 PM)General Stalin Wrote:  Decided I want to move to a new program starting next week. I will be trying out Investment Bro's program.

First workout on new program tonight. Was excited to get to the gym. Beginning of the cycle is volume heavy and squatting and DL the same day kicked my ass in the best way.

Squat - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
5 x 8 x 205

Deadlift - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
3 x 5 x 225 (realized I was reading the wrong chart and my weight was actually supposed to be 250)
5 x 5 x 255

Hyperextensions - 3 x 10 x 45 >ss> Ab roller - 3 x 10

Woodchoppers - 3 x 10 x 60 >ss> belt squat - 3 x 10 x 290

Squats were exhausting but this workout felt great. Looking forward to the progression.

Post: #254

Day 2 of investment bro's program went well but may need to calibrate going forward. Some things were way too easy and some way too hard.

Bench press (pause) - 1 x 8 x 95
1 x 8 x 135
5 x 7 x 175

Bent over BB row - 2 x 10 x 135
1 x 8 x 135
1 x 6 x 135 (should have picked heavier weight, and also not sure if I should have kept the weight the same as the reps went down)

OHP - 3 x 9 x 105
1 x 7 x 110
1 x 5 x 110

Pull up - 1 x 10
1 x 9
1 x 6
1 x 4

Incline DB curl - 1 x 10 x 25
2 x 10 x 20

Pull over complex - 3 x 10 x 60 >ss> ez bar curl 3 x 15 x 40

Bench and OHP sets were great. Challenging but not a grind. Should have gone heavier on BB rows, and less volume on pull ups as I burned out hard. Tomorrow is lower body again. Squat and DL variation (front squat and rack pulls)

Post: #255

Day 3 another lower body day. Volume is feeling great. Was dreading doing front squats but they weren't so bad.

Front squat - 1 x 8 x 95
1 x 6 x 135
3 x 6 x 155

Rack pull - 1 x 8 x 135
1 x 8 x 225
4 x 9 x 320

Hyperextension - 3 x 10 x 45 >ss> Ab roller - 3 x 10

Woodchopper - 3 x 10 x 60 >ss> leg press 3 x 10 x 290 >ss> calf raise 3 x 10 x 290

Post: #256

@Stalin

What is your grip like when doing front squats? Depending on your flexibility I've found that wrapping the index and middle finger around the bar feels much more steady than letting the bar sit on your fingertips and thumb. Try too keep the thumb away from under the bar as it can lead to injury.

Post: #257

(06-23-2017 03:37 PM)The King Wrote:  @Stalin

What is your grip like when doing front squats? Depending on your flexibility I've found that wrapping the index and middle finger around the bar feels much more steady than letting the bar sit on your fingertips and thumb. Try too keep the thumb away from under the bar as it can lead to injury.

I support the bar with all four fingers on each hand. Sometimes I'll let a finger or two come of all depends. My front squat looks and feels okay I just don't do them hardly even so they are exhausting.

Did my 2nd upper body day the other night workouts felt great though I'm starting to get a decent amount of elbow pain from benching so much.

Close grip bench - 1 x 8 x 95
1 x 8 x 135
4 x 8 x 160

Bent over BB row - 2 x 10 x 135
1 x 6 x 155
1 x 4 x 165

OHP - 2 x 9 x 105
1 x 7 x 110
1 x 5 x 110

Pull up - 1 x 8
1 x 7
1 x 5 >SS> Incline DB curl - 3 x 10 x 20

Dips - 3 x 10

Went to a wedding yesterday and never got the chance to get to the gym unfortunately so I forced a rest day on myself.

Post: #258

Day 5 tonight felt great.

Squat - 1 x 8 x 95
1 x 6 x 135
1 x 5 x 185
4 x 5 x 235

2" Deficit DL - 1 x 6 x 135
1 x 6 x 185
4 x 7 x 235

Hyperextension - 3 x 10 x 45 >ss> Ab roller - 3 x 10

Woodchopper - 3 x 10 x 70 >ss> Leg Curl - 3 x 10 x 80

Hyperextensions felt light with just the 45 plate tonight, and ab roller getting easier too. Will need to increase weight/reps.

Post: #259

(06-25-2017 11:21 AM)General Stalin Wrote:  Did my 2nd upper body day the other night workouts felt great though I'm starting to get a decent amount of elbow pain from benching so much.

As the great Mark Bell once said...


I used to get elbow pain too sometimes. Wearing a compression cuff can help a lot in the early high volume weeks.

Post: #260

(06-27-2017 05:23 PM)Investment Bro Wrote:  

(06-25-2017 11:21 AM)General Stalin Wrote:  Did my 2nd upper body day the other night workouts felt great though I'm starting to get a decent amount of elbow pain from benching so much.

As the great Mark Bell once said...


I used to get elbow pain too sometimes. Wearing a compression cuff can help a lot in the early high volume weeks.

Yeah I'm in dire need of some gear to help support my joints in lifting. Knee sleeves, elbow sleeves, and compression cuffs would be a great investment. Last day of week 1 is tonight. More bench and OHP for me!

Post: #261

Day 6 last workout. Great workout tonight. Failed my last rep on OHP.

Touch and go bench - 1 x 8 x 95
1 x 8 x 135
3 x 9 x 175

Bent over BB row - 2 x 10 x 135
1 x 8 x 155
1 x 6 x 165

OHP - 2 x 9 x 110
1 x 7 x 115
1 x 4 x 130 (failed 5th rep)

Pull up - 4 x 6 >ss> Decline DB curl - 3 x 10 x 20

Side lateral raise - 3 x 10 x 22 >ss> seated row - 3 x 10 x 120

End week 1

Post: #262

Stalin,

For your elbows, consider doing several warm up sets of triceps extension using a stretch band or a cable machine on a light setting. This is just to get the elbows warmed up. I typically do atleast 5 sets of 30-50 fast reps with a super light resistance band before I do heavy pressing.

Post: #263

@steelex

Thanks I'll try that Friday during my stretches.

The program calls for a rest day before starting a new week. I was contemplating skipping the rest day to try to make up for the 2 days I lost this weekend but I decided to take the rest and do some meal prep. A bodybuilder friend of mine sent me meal plan that is full of vitamin and mineral suppliments. Looks expensive but he swears he feels a huge effect after supplimenting.

Post: #264

(06-28-2017 10:43 PM)Steelex Wrote:  Stalin,

For your elbows, consider doing several warm up sets of triceps extension using a stretch band or a cable machine on a light setting. This is just to get the elbows warmed up. I typically do atleast 5 sets of 30-50 fast reps with a super light resistance band before I do heavy pressing.

That has helped me a lot with elbow pain, I second your advice.

Although I prefer to do cable rope extensions, but same thing, light weight/at least 20 reps 4-5 sets.

Post: #265

Sore elbows on bench can often be a sign of over-tucking your elbows and touching too low on the abdomen. If this pertains to you, flare the elbows a bit more and touch higher.

A good article on over-tucking: https://www.strongerbyscience.com/why-yo...-benching/

Post: #266

(06-29-2017 01:36 PM)redonion Wrote:  Sore elbows on bench can often be a sign of over-tucking your elbows and touching too low on the abdomen. If this pertains to you, flare the elbows a bit more and touch higher.

A good article on over-tucking: https://www.strongerbyscience.com/why-yo...-benching/

Very interesting article. I surely do tuck the shit out of my elbows, and of course I was taught this by a 20+ year power lifting veteran and tons of videos of champion bench-pressers. What the article described makes a lot of sense and I'd certainly like to try it out.

That said, while the information in the article does seem fairly logical, it doesn't really address the fact that all the strongest raw bench pressers in the world swear by the "tuck then flare out" movement pattern. Does that mean the world's most elite and seasoned lifters are pressing at a mechanical disadvantage?

Post: #267

I think people need to consider that the shoulder, elbow and wrist and pathetically designed joints, and are undersized for what we are trying to do with them.

You look at the hip, knee and ankle, and they're built a lot beefier, yet many lifters put nearly as much poundage on the arms as they do the legs, then wonder why there are problems.

(06-29-2017 01:10 PM)Mjölnir Wrote:  

(06-28-2017 10:43 PM)Steelex Wrote:  Stalin,

For your elbows, consider doing several warm up sets of triceps extension using a stretch band or a cable machine on a light setting. This is just to get the elbows warmed up. I typically do atleast 5 sets of 30-50 fast reps with a super light resistance band before I do heavy pressing.

That has helped me a lot with elbow pain, I second your advice.

Although I prefer to do cable rope extensions, but same thing, light weight/at least 20 reps 4-5 sets.

Post: #268

(06-29-2017 02:32 PM)General Stalin Wrote:  

(06-29-2017 01:36 PM)redonion Wrote:  Sore elbows on bench can often be a sign of over-tucking your elbows and touching too low on the abdomen. If this pertains to you, flare the elbows a bit more and touch higher.

A good article on over-tucking: https://www.strongerbyscience.com/why-yo...-benching/

Very interesting article. I surely do tuck the shit out of my elbows, and of course I was taught this by a 20+ year power lifting veteran and tons of videos of champion bench-pressers. What the article described makes a lot of sense and I'd certainly like to try it out.

That said, while the information in the article does seem fairly logical, it doesn't really address the fact that all the strongest raw bench pressers in the world swear by the "tuck then flare out" movement pattern. Does that mean the world's most elite and seasoned lifters are pressing at a mechanical disadvantage?

You should definitely be tucking. Not tucking at all is a recipe for rotator cuff tears.

The problem is from over-tucking.

Next time you bench, try to both keep your elbows flared and touch as low on your chest as you reasonably can. Your elbows will naturally tuck into a good position.

Geared benching is a different story. Those guys tuck hard in order to pull the bar into their chest until it touches.

Post: #269

Haven't updated here in several days. I'm on Day 4 of Week 2 today. This week is moderate intensity with high volume. All in all pretty good. I'll list the highlights below:

Week 2 day 1:
Squat - 5 x 6 x 225
Deadlift - 5 x 4 x 260

Week 2 day 2:
Bench - 4 x 5 x 195
OHP - 1 x 9 x 105
1 x 7 x 105
1 x 7 x 110
1 x 5 x 125

Week 2 Day 3:
Front Squat - 5 x 5 x 170
Rack pull - 3 x 9 x 325

Tried a little less tucking when benching the other day and it seems to have made a difference in my elbow pain but I didn't exactly feel like it put me at a better mechanical advantage. I suppose more time under the bar with this new technique tweak will tell.

Anyway work has been good past few days. Front squats were tiring but not really grinding. Upper body lifts seem easier then lower body lifts.

Post: #270

Week 2 day 4 last night went well. Likely could have gone heavier on working sets. Also need to start increasing weight on BB rows.

Close grip Bench - 1 x 8 x 95
1 x 8 x 135
4 x 8 x 175

Bent over BB row - 1 x 10 x 135
2 x 8 x 155
1 x 6 x 165

OHP - 1 x 9 x 105
1 x 7 x 105
1 x 7 x 110
1 x 5 x 125

Pull up - 4 x 8 >ss> Def. curl - 4 x 10 x 20

Dips - 4 x 10 >ss> Seated row - 4 x 10 x 120

Post: #271

Day 5 squatted and deadlifted and felt great. Lots of strength and energy tonight.

Squat - 1 x 6 x 95
1 x 6 x 135
1 x 6 x 165
1 x 5 x 225
4 x 5 x 250 w/ belt

2" Deficit Deadlift - 1 x 6 x 135
1 x 6 x 185
1 x 6 x 225
5 x 6 x 245

Reverse Hyperextensions - 4 x 10 x 120 >ss> Ab roller off pad 4 x 12

Belt squats - 3 x 10 x 290 >ss> Calf raise - 3 x 10 x 145

Woodchopper - 3 x 10 x 70

Deadlifts moved easy at 245. Squats also surprisingly not too difficult. I thought 4 sets of 5 @ 250 would end up being a grind but it wasn't bad at all.

Post: #272

Upper body day bench press moved easy.

Touch n Go Bench - 1 x 8 x 95
1 x 8 x 135
4 x 7 x 185

Bent over BB row - 1 x 10 x 145
1 x 8 x 155
1 x 8 x 165
1 x 6 x 175

OHP - 1 x 9 x 105
1 x 7 x 105
1 x 7 x 110
1 x 5 x 125

Pull up - 4 x 8 >ss> Def. curl - 4 x 10 x 20 >ss> dips 4 x 10

Post: #273

Your program is really excellent-looking. It reads like a more advanced version of my own, as far as the stats go. I should really be right where you're at by now. Admirable progress and consistency.

Post: #274

(07-11-2017 10:18 AM)Mess O. Wrote:  Your program is really excellent-looking. It reads like a more advanced version of my own, as far as the stats go. I should really be right where you're at by now. Admirable progress and consistency.

I'm using Investment Bro's program found here: /thread-62881.html check it out I'm relatively pleased with it so far though I'm only about 40% into it.

Just started Week 3 today. Intensity ramping up a bit but my body is keeping up well so hopefully I'm seeing some gains here. I'm moving weight around that was more difficult for me a month ago and for.more reps.

DAY 1 WEEK 3

Squat - 1 x 8 x 105 (using a Texas Squat bar so the bar is 55 lbs)
1 x 8 x 145
1 x 6 x 195
5 x 6 x 245 (w/ belt)

Deadlift - 1 x 8 x 135
1 x 6 x 185
1 x 6 x 225
4 x 4 x 275

Hyperextensions - 3 x 8 x 65 >ss> Ab roller - 3 x 8 >ss> Landmine row - 3 x 8 x 90 >ss> Woodchopper - 3 x 8 x 80

Program calls for lower volume on all accessory work so I upped the inensoty on those as well. To.make ab roller more intense I knelt on a 6" pad and slowed my movement so there's more time under tension.

Noticed some tightness/soreness in my right hip recently. Not.really affectingy lifts but it hasn't gone away.

Post: #275

Upper body day today. Rolled into the gym tired as fuck actually took a 10 minute nap in my truck before I walked in but still put in a killer workout. Pullups have not really been progressing though which is discouraging. Doing multiple sets of 8 still fatigues me to failure.

Pause Bench Press - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
5 x 4 x 205

Bent over BB row - 1 x 10 x 155
1 x 8 x 165
2 x 6 x 185

OHP - 1 x 8 x 95
1 x 6 x 115
4 x 6 x 125 (supersetted each set of BB rows with a working set of OHP)

Pull up (neutral grip) - 4 x 8 >ss> Deficit curls - 4 x 8 x 25 >ss> Weighted dips - 4 x 8 x 18