So I've been watching a shitload of vids on how the chinese squat/lift/think and I think I've found my best form. I think I need a bit more ankle flexibity cause my hips go back a bit at the very bottom and should smash even more weight. I tought it was 215 but because of rounding now that I did the math its 220.
Yeah ideally your shoulders are over your hips over your ankles. Requires a more mobility in the hips and ankles. You also have a ridiculous strong posterior so you naturally shift into a bit more of a powerlifting squat.
On March 25 2014 00:37 zatic wrote: Fuck it took me over 6 weeks of not a single workout skipped and eating more than ever in my life to get from 90kg bench to 92.5kg At this rate it'll take like August to get to 100kg.
To the people suggesting accessory exercises (incline, close grip): When should I do these? After bench on bench day? On not-bench day? To what weight in relation to bench and what rep scheme (doing SS with everything else)?
Anecdotal suggestions since I went from 90kg to 100kg bench from Jan to Feb for the first time. I weigh 84kg give or take. For presses: Workout A: 3x3 Bench 2x10 close grip bench (I started off around 70%, just get a feel for what you can get 2x10 at and then increase as you can) 3x5 cuban press just the bar
Workout B: 3x3 OHP 2x10 incline bench 2x10 dips
I also think the pulls are important, if for nothing else than preventing injury. I do chins/pull-ups/dumbbell rows/rack chins. I just split the accessory work up so I didn't drill a specific angle too much and just do them after my main lifts work sets.
If you're quitting because you went 5,5,5,4,4 for the third workout in a row stop doing that and just move up the weight too. Should shoot for at least 3x3, that's when I saw the best progress in bench/ohp
On March 25 2014 00:37 zatic wrote: Fuck it took me over 6 weeks of not a single workout skipped and eating more than ever in my life to get from 90kg bench to 92.5kg At this rate it'll take like August to get to 100kg.
To the people suggesting accessory exercises (incline, close grip): When should I do these? After bench on bench day? On not-bench day? To what weight in relation to bench and what rep scheme (doing SS with everything else)?
I suggest doing a heavy bench day (with heavy doubles and triples, but not to faillure) followed by a bunch of assistance, and a light bench day where you do technique and speed work with a bunch of assistance. Additionally watch the "so you think you can bench" series on youtube and take notes.
Also, my great genetics did not allow me to squat 130kg for 5+ today, only got 4 reps in god damnit. Shouldn't have gone HAM on back the day before. I'll get it next week for sure.
On March 25 2014 00:37 zatic wrote: Fuck it took me over 6 weeks of not a single workout skipped and eating more than ever in my life to get from 90kg bench to 92.5kg At this rate it'll take like August to get to 100kg.
To the people suggesting accessory exercises (incline, close grip): When should I do these? After bench on bench day? On not-bench day? To what weight in relation to bench and what rep scheme (doing SS with everything else)?
Anecdotal suggestions since I went from 90kg to 100kg bench from Jan to Feb for the first time. I weigh 84kg give or take. For presses: Workout A: 3x3 Bench 2x10 close grip bench (I started off around 70%, just get a feel for what you can get 2x10 at and then increase as you can) 3x5 cuban press just the bar
Workout B: 3x3 OHP 2x10 incline bench 2x10 dips
I also think the pulls are important, if for nothing else than preventing injury. I do chins/pull-ups/dumbbell rows/rack chins. I just split the accessory work up so I didn't drill a specific angle too much and just do them after my main lifts work sets.
If you're quitting because you went 5,5,5,4,4 for the third workout in a row stop doing that and just move up the weight too. Should shoot for at least 3x3, that's when I saw the best progress in bench/ohp
This is pretty solid, and very similar to what I'm doing now. Do A B A every week though, you want bigger BP. I would add sets of PBN with the bar for sets of 10 to keep shoulders healthy and flexible.
On March 25 2014 00:37 zatic wrote: Fuck it took me over 6 weeks of not a single workout skipped and eating more than ever in my life to get from 90kg bench to 92.5kg At this rate it'll take like August to get to 100kg.
To the people suggesting accessory exercises (incline, close grip): When should I do these? After bench on bench day? On not-bench day? To what weight in relation to bench and what rep scheme (doing SS with everything else)?
Anecdotal suggestions since I went from 90kg to 100kg bench from Jan to Feb for the first time. I weigh 84kg give or take. For presses: Workout A: 3x3 Bench 2x10 close grip bench (I started off around 70%, just get a feel for what you can get 2x10 at and then increase as you can) 3x5 cuban press just the bar
Workout B: 3x3 OHP 2x10 incline bench 2x10 dips
I also think the pulls are important, if for nothing else than preventing injury. I do chins/pull-ups/dumbbell rows/rack chins. I just split the accessory work up so I didn't drill a specific angle too much and just do them after my main lifts work sets.
If you're quitting because you went 5,5,5,4,4 for the third workout in a row stop doing that and just move up the weight too. Should shoot for at least 3x3, that's when I saw the best progress in bench/ohp
This is pretty solid, and very similar to what I'm doing now. Do A B A every week though, you want bigger BP. I would add sets of PBN with the bar for sets of 10 to keep shoulders healthy and flexible.
I was actually considering adding PBN but I'm having trouble squeezing everything in as it is. Might have to suck it up and get up even earlier.
On March 25 2014 00:37 zatic wrote: Fuck it took me over 6 weeks of not a single workout skipped and eating more than ever in my life to get from 90kg bench to 92.5kg At this rate it'll take like August to get to 100kg.
To the people suggesting accessory exercises (incline, close grip): When should I do these? After bench on bench day? On not-bench day? To what weight in relation to bench and what rep scheme (doing SS with everything else)?
Anecdotal suggestions since I went from 90kg to 100kg bench from Jan to Feb for the first time. I weigh 84kg give or take. For presses: Workout A: 3x3 Bench 2x10 close grip bench (I started off around 70%, just get a feel for what you can get 2x10 at and then increase as you can) 3x5 cuban press just the bar
Workout B: 3x3 OHP 2x10 incline bench 2x10 dips
I also think the pulls are important, if for nothing else than preventing injury. I do chins/pull-ups/dumbbell rows/rack chins. I just split the accessory work up so I didn't drill a specific angle too much and just do them after my main lifts work sets.
If you're quitting because you went 5,5,5,4,4 for the third workout in a row stop doing that and just move up the weight too. Should shoot for at least 3x3, that's when I saw the best progress in bench/ohp
This is pretty solid, and very similar to what I'm doing now. Do A B A every week though, you want bigger BP. I would add sets of PBN with the bar for sets of 10 to keep shoulders healthy and flexible.
I was actually considering adding PBN but I'm having trouble squeezing everything in as it is. Might have to suck it up and get up even earlier.
No need to be bitter NMCT
I'd say PBN is more important than cuban press. I had to look up cuban press, but it looks like it would be hell on your shoulders.
On March 25 2014 00:37 zatic wrote: Fuck it took me over 6 weeks of not a single workout skipped and eating more than ever in my life to get from 90kg bench to 92.5kg At this rate it'll take like August to get to 100kg.
To the people suggesting accessory exercises (incline, close grip): When should I do these? After bench on bench day? On not-bench day? To what weight in relation to bench and what rep scheme (doing SS with everything else)?
Anecdotal suggestions since I went from 90kg to 100kg bench from Jan to Feb for the first time. I weigh 84kg give or take. For presses: Workout A: 3x3 Bench 2x10 close grip bench (I started off around 70%, just get a feel for what you can get 2x10 at and then increase as you can) 3x5 cuban press just the bar
Workout B: 3x3 OHP 2x10 incline bench 2x10 dips
I also think the pulls are important, if for nothing else than preventing injury. I do chins/pull-ups/dumbbell rows/rack chins. I just split the accessory work up so I didn't drill a specific angle too much and just do them after my main lifts work sets.
If you're quitting because you went 5,5,5,4,4 for the third workout in a row stop doing that and just move up the weight too. Should shoot for at least 3x3, that's when I saw the best progress in bench/ohp
This is pretty solid, and very similar to what I'm doing now. Do A B A every week though, you want bigger BP. I would add sets of PBN with the bar for sets of 10 to keep shoulders healthy and flexible.
I was actually considering adding PBN but I'm having trouble squeezing everything in as it is. Might have to suck it up and get up even earlier.
No need to be bitter NMCT
I'd say PBN is more important than cuban press. I had to look up cuban press, but it looks like it would be hell on your shoulders.
Yeah I would say 45lb max to anyone wanting to give it a shot that's not already benching 100kg. I can't point to it specifically as a huge factor in improvement but I've seen it recommended multiple places for bench progress.
Had first rugby games of the season, won 37-12 and 69-5 lols. Scored like four times and converted most of the kicks as well. Running around at 225 and actually feeling strong and in shape is fun as hell. Super sore and hungover from the weekend but just managed to squeak out a 495 squat during lunch. No idea how.
Yeah my best is 510. I usually have to run some sort of mini cycle before I PR my squat again but that's going to be hard to do during rugby season so i guess i'll just keep the intensity high volume low and hope for gains in the meantime.
Hit 405 for the first time today on squat! Feel pretty good being able to get 4 plates. Also I went for a bench PR and it was terrible. Maybe I wasn't fully recovered as I worked chest 5 out of the last 6 workouts and Sunday was my only day off? Lol In other news, I completely fucked up on my diet this weekend. I can make it through Saturday, but without school to structure my day on Sunday, my diet gets horrendous. Hopefully I can learn to just will my way through it :/
Yeah, after youtubing cuban press and watching the first "how to vid" I think it belongs with tricep extensions and cable crossovers as the exercises I hope to never do in my life.
Barbell snatches Squat 200kgx1, 182.5x2x5 (they all felt like shit, puking twice during the weekend prolly didnt help) BP 130kgx2x3 (ez), close grip 100kgx12(PR) PBN 40kgx6x3 tricep push down/curl superset
barbell snatches felt super smooth, hopefully I can replicate same feeling tomorrow.
I accidentally switched my feet when going to split jerk 140kg today. I think i've officially drank myself stupid. On the bright side worked up to 133kg snatch despite feeling slower than molasses
On March 25 2014 00:37 zatic wrote: Fuck it took me over 6 weeks of not a single workout skipped and eating more than ever in my life to get from 90kg bench to 92.5kg At this rate it'll take like August to get to 100kg.
To the people suggesting accessory exercises (incline, close grip): When should I do these? After bench on bench day? On not-bench day? To what weight in relation to bench and what rep scheme (doing SS with everything else)?
Anecdotal suggestions since I went from 90kg to 100kg bench from Jan to Feb for the first time. I weigh 84kg give or take. For presses: Workout A: 3x3 Bench 2x10 close grip bench (I started off around 70%, just get a feel for what you can get 2x10 at and then increase as you can) 3x5 cuban press just the bar
Workout B: 3x3 OHP 2x10 incline bench 2x10 dips
I also think the pulls are important, if for nothing else than preventing injury. I do chins/pull-ups/dumbbell rows/rack chins. I just split the accessory work up so I didn't drill a specific angle too much and just do them after my main lifts work sets.
If you're quitting because you went 5,5,5,4,4 for the third workout in a row stop doing that and just move up the weight too. Should shoot for at least 3x3, that's when I saw the best progress in bench/ohp
Well you also have 12kg BW on me
Thanks for the advice. I'll incorporate the incline on press day, and see if I can do close grip after regular bench. Not sure what the point of the Cuban press really is though. Shoulder mobility? What is the reasoning for the rep scheme?
On March 25 2014 00:37 zatic wrote: Fuck it took me over 6 weeks of not a single workout skipped and eating more than ever in my life to get from 90kg bench to 92.5kg At this rate it'll take like August to get to 100kg.
To the people suggesting accessory exercises (incline, close grip): When should I do these? After bench on bench day? On not-bench day? To what weight in relation to bench and what rep scheme (doing SS with everything else)?
Anecdotal suggestions since I went from 90kg to 100kg bench from Jan to Feb for the first time. I weigh 84kg give or take. For presses: Workout A: 3x3 Bench 2x10 close grip bench (I started off around 70%, just get a feel for what you can get 2x10 at and then increase as you can) 3x5 cuban press just the bar
Workout B: 3x3 OHP 2x10 incline bench 2x10 dips
I also think the pulls are important, if for nothing else than preventing injury. I do chins/pull-ups/dumbbell rows/rack chins. I just split the accessory work up so I didn't drill a specific angle too much and just do them after my main lifts work sets.
If you're quitting because you went 5,5,5,4,4 for the third workout in a row stop doing that and just move up the weight too. Should shoot for at least 3x3, that's when I saw the best progress in bench/ohp
Well you also have 12kg BW on me
Thanks for the advice. I'll incorporate the incline on press day, and see if I can do close grip after regular bench. Not sure what the point of the Cuban press really is though. Shoulder mobility? What is the reasoning for the rep scheme?
Cuban was for rotator cuff. More stability than mobility if that makes sense. Sounds like other more knowledgeable ppl here don't agree with it though, or atleast not as a necessity by any means. Rep scheme is basically from PHAT. Basically what I did was I wanted some more hypertrophy but I didn't want to run Layne Norton's program as I had 3 workout days. I hybridized his suggestions, taking the essence of what he had and splicing it into my SSish program. It's nothing exactly scientific, I tried to stick with the principles in those programs and I got results. Went up in weight 80->84kg and lifted more on bench which wasn't my primary goal at the time but I broke about a year of getting to 90kg on bench and then resetting etc. I also liked gotunk's idea of ABA every week, focusing on bench and having a max work set day and then a light speed day, which is also similar sounding to other programs out there.
On March 26 2014 02:18 marvellosity wrote: what's the general fancy-sounding theory for that to be effective as a routine? Like, why should that be effective? Anyone know?
You're going to have to be more specific. There's a lot of components in that post.
EPT
