Do not bench in the smith machine and there's no need to check with the staff, just use the bar.
Not sure if you've researched much into competition, but if you want to these guys would be worth emailing to see if there's a club near you
I forgot my log book today, so I had to copy it down from memory, and I wasn't sure of some of my previous lifts.
67.5 kg 1x5
2 10kg dumbbells x5
2 12kg dumbbells x5
2 15kg dumbbells 3x5
Congrats on the BW deadlift!
Sadly, I'm away on holiday for the next few days, so I won't be able to do any lifting.
When I get back I'll start working on my cleans, which I'm just starting to get the hang of.
I'm back from holiday, and today was my first day back in the gym. The gym was empty when we came in, but while we were warming up on the rowing machines, two guys went straight for the squat rack for... preacher curls! We deciced to ask the gym owner to show us how to do the barbell bench press.
I'm still practising my clean, so I won't put any weights up for that. I should be able to do it in the next week.
For my Bench Press, should the bar rest on my chest? I had a look at the link to the GBPF, and they say you need to wait for the signal to press in competitions. Is that what I should do at the gym?
I went down on my squat from my last workout before the holiday, because that was a jump up of 7.5kg, and I didn't want to struggle after a long rest away. It still felt like a good workout, though.
Last edited by Dargien; 07-14-2012 at 08:46 AM.
Re: Bench Press ... On the SS DVD, Rip advises one of his athletes to "imagine a plate of glass" on their chest, and to lower the bar to touch the glass but don't break it. That is what I have been doing, and although my bench isn't very heavy yet, it does feel very strong. Definitely do not "bounce" the bar off your chest.
Thanks. I reread the section on the Bench Press in the book, and he does say to lift without a bounce, but you only have to pause if you're competing. I'll try the "plate of glass" idea next time.
I used a spreadsheet (from the SS wiki, I think), to work out my warmups this week. It was a lot easier than just guessing how many reps with what weight to do. We also used the bar for the OHP for the first time. It felt a bit different to the dumbbells, but I think I preferred it. My back felt strange afterwards though; I think I was hyperextending slightly (as if I was a deadlift, but standing up, with my chest pointing upwards), if that's the right word. It's kinda hard to explain.
I really enjoyed the squats and the deadlift today, but they seemed really small compared to the guy using the squat rack before us. He had two big plates on each side, for his DL. It's not much by the standard of some of the guys on here, but it's huge compared to me and my mum!
Do the math: you are 45kg behind him, adding 7.5kg per week. Assuming you drink your milk, and don't get hurt, you'll be matching him in 6 weeks or so. You can certainly expect to get there this year if you aren't silly.
Originally Posted by Dargien
And remember, when you think "hell that's strong", it might also be a case of "hell that's a big guy". I'm 107kg. 100kg for me is meh. 100kg for you is 1.5bw or so, so a proper challenge.
That's a good point. The guy lifting it was pretty big, so it probably wasn't a huge a weight for him to lift. He said he'd been lifting for a while, too.
Last edited by Dargien; 07-17-2012 at 05:14 AM.