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  1. #41
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    • wichita falls texas december seminar 2020
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    04/23/13 Tuesday. Light day.

    Bench:

    45x10
    135x5
    225x5
    225x5

    Elbow felt terrible on these from Sunday's squats.

    Chins:

    BWx3

    Was planning to go weighted. BWx2-3 is my usual first warmup set but my elbow was feeling pretty bad. Curls helped it feel much better on Sunday so I did those instead. Bench and curls today!

    DB preacher curl:

    Right: 35x10/10, 40x10
    Left: 35x10/10, 40x9

  2. #42
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    Great lifting, dude. I'm no expert but I'm interested in seeing your Press form, there could be an issue there that is limiting the amount of weight on the bar.

    On your volume presses, do you pause the bar at the bottom or rebound?

    edit: Have you considered using a belt for the bench press? I've found it helps me get much tighter.
    Last edited by Immortal_k; 04-26-2013 at 03:00 AM.

  3. #43
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    Thanks. I haven't taken a video of my press form in a long time. I can get one in two weeks when I do volume next. I've always done the BBT2 version of the press, so I rebound at the bottom.

    I've thought about using a belt for bench but I've been making pretty steady progress and don't want to change things up. It's also just kind of nice to have a lift where I don't need to prepare any equipment, like putting on a belt or wrist wraps.

    ------------

    04/25/13 Thursday. Intensity day.

    Pretty terrible day for everything but deadlifts.

    Squat:

    45x5
    45x5
    135x5
    225x4
    275x2 (belt)

    Actually stopped here. Elbow was killing me and my right leg was hurting a lot with every lockout. My left elbow hurt just getting under the empty bar. I might not be able to squat again until next Thursday to give my elbow time to heal. I'll definitely be switching to the squat bar at the gym, fuck these bars with no center knurling.

    Press:

    45x5
    45x5
    95x5
    135x3
    165x1 (belt, wraps)
    185x0
    185x1

    Just awful. My press feels weaker than it did 6 weeks ago.

    Deadlift:

    After seeing my videos from last week and realizing how wide my grip was I tried switching to a more narrow grip. I had tried this in the past and couldn't set my back as well but it worked fine today. I was able to bring each hand in by at least 2 inches. Turns out not having to pull the bar an extra inch helps a lot, who knew?

    70kgx4
    110kgx4
    150kgx2
    190kgx1 (hook grip)
    473lbsx1 (belt, mixed kg and lbs)
    220kgx3 (PR)

    I almost stopped after the 473 cause I was feeling so shitty after the squat and press but decided to man up and go for a PR double at 220kg/485lbs. Turns out I got a fairly easy triple for a huge 10kg PR on my deadlift triple in two weeks. I attribute this to the narrower grip. I'm feeling very confident now that I'll be able to nail 530lbs in July. My squat goal of 450, not so much.

    DB preacher curl:

    35x10/10/10 each arm

  4. #44
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    How wide is your grip? I have you tried other grips out? I had a lot of luck with an Efferding type grip. It even works for me on a 7' bar, but basically you have 3 fingers and thumbs around the bar. It is also more of an elbow under grip, instead of trying to raise them like the SS grip. This took a lot of tension off my arms, and I have no more elbow pain.

  5. #45
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    My elbows definitely feel better if they're not raised as much. That grip sounds like a good idea. I'll give it a shot tomorrow.

  6. #46
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    04/28/13 Sunday. Volume day.

    Bench:

    45x10
    135x5
    185x3
    225x2
    265x1
    282.5x5/5/5/5/5 (PR)

    Still no signs of slowing down here. Working on fixing my asymmetrical foot position. My right foot is back towards my head a few inches more than my left. I've been having a little bit of posterior shoulder issues with my left shoulder, and fixing my foot position seemed to help. I might've been asymmetrical on the bench because of it.

    Squat:

    55x5
    55x5
    145x5
    235x4
    285x2 (belt)
    335x1
    375x5 (ties my old PR)

    Switched to the squat bar and a wide grip today. My elbow definitely felt much better. My leg feels better with the wide grip actually, it may be that it's easier to stay upright without my elbows shoved high behind me. I was coming forward a bit on the set of 5, likely due to my wide stance.

    DB preacher curl:

    35x10 each arm
    40x10 each arm
    40x8/6 (R/L)

    Pretty good day overall. Bench keeps moving, my shoulder felt better, and I was able to squat without elbow pain and without a whole lot of leg pain.

  7. #47
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    Grats on the bench PR!

    The squat grip is actually three digits (two fingers and thumb on the bar). I mispoke earlier.

  8. #48
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    Thanks. I ended up watching a video of Stan squatting before I hit the gym to check it out (and to see some awesome squats) and saw the 2 fingers around. I actually ended up doing 4 fingers around and it felt pretty good. I can't go out to the collars on the bars in the gym due to the way the racks are set up but I'm probably 4 inches from the collars of a standard 7' bar. Hopefully I'll be good with any grip issues for another 100lbs on my squat at least!

  9. #49
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    04/30/13 Tuesday. Light day.

    Press:

    45x5
    45x5
    95x5
    135x5
    135x5

    Push press (cause why not?):

    135x3
    185x1
    205x0

    Oh well. That was my 3rd time ever doing push presses and my form was horrible.

    Chins:

    BWx3 (warmup)
    BWx10/10/10

    Seated cable row:

    180x10/10/10

    Doing these to get in some posterior shoulder work.

  10. #50
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    starting strength coach development program
    Was sick and puking all night Wednesday so no gym on Thursday. Started feeling better Sunday night. Kept squats out because I've had adverse affects before trying to squat while sick.

    05/05/13 Sunday.

    Press:

    45x5
    45x5
    95x5
    135x3
    160x1 (belt and wraps)
    165x5/5/5/5/5 (PR)

    Pretty tough but I was still feeling fairly out of it. Might have still had a small fever.

    DB preacher curl:

    Right: 40x10/10/10
    Left: 40x9/8/7

    Boring day but glad I could press heavy and hit a PR while my mind was still cloudy from fever.

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