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re: Daily Strength Check-In
Posted on 11/8/18 at 11:29 am to marchballer
Posted on 11/8/18 at 11:29 am to marchballer
Congrats! I'll ask you the same.... How much do you weigh and how long have you been training?
1
Posted on 11/8/18 at 11:33 am to marchballer
quote:
2 plate bench! Finally did it.
Congratulations! 2 wheels is a milestone for sure.
Posted on 11/8/18 at 11:45 am to Rep520
IMO it shouldn't be a big deal to get 225 if going for strength.
Absolutely not degrading the last two posters accomplishments but most people aspiring for strength should hit 225 with few months if not the first month of training.
Most people already have or close to having the strength for 225 but lack technique.
I'm absolutely sure that bonkers could get 225 with technique changes and no additional strength gains and March could get 235x5
Absolutely not degrading the last two posters accomplishments but most people aspiring for strength should hit 225 with few months if not the first month of training.
Most people already have or close to having the strength for 225 but lack technique.
I'm absolutely sure that bonkers could get 225 with technique changes and no additional strength gains and March could get 235x5
Posted on 11/8/18 at 11:47 am to Hu_Flung_Pu
I taught a big guy a few techniques on bench that took him from not being able to do 225 once because of his shoulders to repping 225 like it's child's play.
Posted on 11/8/18 at 12:26 pm to Hu_Flung_Pu
I suck at bench and have super long arms. I didn't bench 225 until I was in my 30's (I started lifting at 15).
Now, my technique was basically nonexistent, but I will 100% support people hitting 225. I'm still trying to get to 1.5x body weight.
Now, my technique was basically nonexistent, but I will 100% support people hitting 225. I'm still trying to get to 1.5x body weight.
Posted on 11/8/18 at 12:31 pm to Rep520
I think you missed my point on the second comment.
Long arms really only matter at heavier weights. You should have the leverages and technique to get 225 fairly quickly.
Heavy lifting requires CNS adaptation and technique.
Almost all newb gains can be attributed to CNS adaptation. Strength was mostly there.
Muscle memory is just CNS adaptation as well. The individual didn't lose to much strength in the time off unless it's been a significant amount of time and atrophy.
The point is that you were capable of doing 225 for a much longer time if doing any type of progressive overload. You just didn't have the technique.
Long arms really only matter at heavier weights. You should have the leverages and technique to get 225 fairly quickly.
Heavy lifting requires CNS adaptation and technique.
Almost all newb gains can be attributed to CNS adaptation. Strength was mostly there.
Muscle memory is just CNS adaptation as well. The individual didn't lose to much strength in the time off unless it's been a significant amount of time and atrophy.
The point is that you were capable of doing 225 for a much longer time if doing any type of progressive overload. You just didn't have the technique.
This post was edited on 11/8/18 at 12:35 pm
Posted on 11/8/18 at 12:39 pm to Hu_Flung_Pu
I'm 5'11" and weigh 170 right now, but that's up from 150 in September of 2017.
I've been training for about 8 years. I started in college but never really took it serious, just a bunch of bro splits and cardio. I've made an emphasis on gaining weight the last year and its paid off.
I started doing LPs about 3 years ago, but I always seemed to plateau at 175 on bench. I couldn't move it for the life of me. I've since found a few different programs other than Stronglifts that I like, such as nSuns and GZLP. Its helped my strength gains, but I get bored after 3 months and go to something different.
I've been training for about 8 years. I started in college but never really took it serious, just a bunch of bro splits and cardio. I've made an emphasis on gaining weight the last year and its paid off.
I started doing LPs about 3 years ago, but I always seemed to plateau at 175 on bench. I couldn't move it for the life of me. I've since found a few different programs other than Stronglifts that I like, such as nSuns and GZLP. Its helped my strength gains, but I get bored after 3 months and go to something different.
This post was edited on 11/8/18 at 12:42 pm
Posted on 11/8/18 at 12:44 pm to Bonkers119
100% technique then. Go on YouTube and watch some videos and work on one thing at a time. The most important is arching and squeezing butt and upper back.
Posted on 11/8/18 at 12:47 pm to Hu_Flung_Pu
Technique is definitely an issue, but I like to think my form is pretty decent. Elbows are usually in a good position and I always lower the bar all the way to my chest. I try to arch my back when I remember to, but it seems to go back flat after 2-3 reps. I'll do some more research though.
Posted on 11/8/18 at 1:22 pm to Bonkers119
Everything you told me sounds like you don't have the technique down. It's okay though. Bench press is one of the hardest to get correct.
Posted on 11/8/18 at 1:26 pm to Hu_Flung_Pu
We should revitalize the technique thread.
Posted on 11/8/18 at 1:33 pm to Hu_Flung_Pu
So I suck at benching and I miss points? Hater.
It's fair enough on those points. I would say issues with those things are pretty common. In commercial gym settings, I'd say fairly few people are doing rep work with 225 and good form.
That's more why I celebrate the 2 plates milestone. I wish I could take the lifting knowledge I've acquired in the last 5 years with it being widespread on the internet back to my 15 year old self.
It's fair enough on those points. I would say issues with those things are pretty common. In commercial gym settings, I'd say fairly few people are doing rep work with 225 and good form.
That's more why I celebrate the 2 plates milestone. I wish I could take the lifting knowledge I've acquired in the last 5 years with it being widespread on the internet back to my 15 year old self.
Posted on 11/8/18 at 1:35 pm to Bonkers119
From someone who also struggles with bench, a cue that helped my arch and back position was telling myself to touch my chest to the bar (not bar to chest) on every rep.
You can't actually move your chest up, but if you try to drive your sternum into the bar, you have to keep your lats and traps engaged.
Other cues about staying right never worked for me, but this one does for some reason. Once I tried driving my sternum into the bar, I saw an immediate gain in stability and 1rm.
You can't actually move your chest up, but if you try to drive your sternum into the bar, you have to keep your lats and traps engaged.
Other cues about staying right never worked for me, but this one does for some reason. Once I tried driving my sternum into the bar, I saw an immediate gain in stability and 1rm.
Posted on 11/8/18 at 1:41 pm to Rep520
Yep. Exactly. No strength gains but probably increased about 10-15%
Main cause of issues though is setup and keeping that tightness. Most people don't know how to unrack without losing a lot of tightness.
Main cause of issues though is setup and keeping that tightness. Most people don't know how to unrack without losing a lot of tightness.
This post was edited on 11/8/18 at 1:43 pm
Posted on 11/8/18 at 1:47 pm to Hu_Flung_Pu
quote:
Main cause of issues though is setup and keeping that tightness. Most people don't know how to unrack without losing a lot of tightness.
I literally did not even try to get tight until about 4 years ago. Growing up, no one told me.
I assumed I just sucked at bench. I was benching around 185 for a 1rm when I watched EliteFTS "so you think you can bench" series where Dave Tate discusses tightness and positioning in bench.
That alone drove me to 225-235, so a 40-50 pound gain, in about a year. My progress has been slower after then, but I'm probably around 265-275 for a 1rm now at 200 lb. Coming from 185, I'm happy with 90 lb in 4 years after basically nothing for the previous 10 years.
Posted on 11/8/18 at 1:53 pm to Hu_Flung_Pu
I'm around 5'7 170 lbs and shamefully been training for 4 or 5 years but I think only in the last year or two has it really clicked and I've actually been making good progress. Looking forward to the next year and getting a solid year of consistent training under my belt.
Still looking for a 315 Squat. estimated 1RM training max is 315 so want to hit that by the end of the year if possible. Thinking to hit 3/4/5 plates for next year as goals and possibly compete in a powerlifting meet.
Still looking for a 315 Squat. estimated 1RM training max is 315 so want to hit that by the end of the year if possible. Thinking to hit 3/4/5 plates for next year as goals and possibly compete in a powerlifting meet.
Posted on 11/8/18 at 2:02 pm to Rep520
I think 275 to 315 is a solid number if not grinding for high numbers.
Posted on 11/8/18 at 2:03 pm to marchballer
That's probably tightness too lol
Y'all see the underlying issue of most peoples problems?
Y'all see the underlying issue of most peoples problems?
Posted on 11/8/18 at 2:05 pm to Hu_Flung_Pu
quote:
I think 275 to 315 is a solid number if not grinding for high numbers.
I'm trying to work for high numbers, but bench is always the lagging one. I've done 405 on squat and 515 for dead, but bench always brings up the rear.
I have bench moving up right now, and that's always my big goal. As long as it's going somewhere. For general health, I don't want to add unhealthy weight, even though that would probably give me some extra bench pounds too.
It's hard out here for a skinny guy.
Posted on 11/8/18 at 2:13 pm to Rep520
quote:
trying to work for high numbers
Work on that technique and implement super heavy sets along with hypertrophy phases
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