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Health & Fitness
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Old 09-08-2011, 11:47 AM   #81
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I didnt mean Bs, I just meant something's off. Your max should theoretically be at 315 or so if youre really doing 275x5 without help.
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Old 09-08-2011, 01:45 PM   #82
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You're doing 275 for 5 and cant bench 300? I'm calling bs.
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I was thinking the same thing. Could be though. I pulled 445 for a set of 5 and then couldnt get 475 for 1 a few weeks laters. Things start getting strange when you approach your maxes sometimes. Either that or hes been building up and just hasnt taken a shot at 300 yet. Thats kind of where I am with bench right now..... maxed out at 295 in March and havent again since. I did do a 5x5 at 260, so I'm confident I can get at least 305.
Basically what Glight said. This is the first time I've hit 275 for 5... usually floated between 2-3.

25 pounds doesn't seem like a lot but I could barely bench 275x1 3 weeks ago... I just started lifting after a pretty extensive break, slowly getting back up there.


I'm wondering if I should start with incline bench, then decline, then flat... I feel burnt out by the time I'm on decline... Might be nice to confuse the muscle a little bit and change it up. My bench has always been weird, I'll feel like a beast one week, and won't be able to do what I just did the following.

If not, I'm going to try for 295 max next week with a spot.
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Old 09-08-2011, 02:37 PM   #83
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he's also using chains, which looks like about 50kg of chains on each side? He's beasting out. That puts a lot of pressure on your lower back/abs.
Looks nice doing those with the cambered bar as opposed to a straight oly bar..... something else to put on the wish list.
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Old 09-08-2011, 02:40 PM   #84
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Basically what Glight said. This is the first time I've hit 275 for 5... usually floated between 2-3.

25 pounds doesn't seem like a lot but I could barely bench 275x1 3 weeks ago... I just started lifting after a pretty extensive break, slowly getting back up there.


I'm wondering if I should start with incline bench, then decline, then flat... I feel burnt out by the time I'm on decline... Might be nice to confuse the muscle a little bit and change it up. My bench has always been weird, I'll feel like a beast one week, and won't be able to do what I just did the following.

If not, I'm going to try for 295 max next week with a spot.
If I were you I would test my max next week and then start doing a 5x5 every 10 days or so with 75 - 80% of your max and add 5lbs every time through. Give it 4 or 5 months of steady progress and you'll be doing multiple sets and reps at 315. No need to confuse things and add incline / decline / flyes / etc. in my opininon. Just do some speed sets at 50% when you're done and call it a day. Pushups for some maintenance every few days which is probably a good idea if you are looking at USMC.
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Old 09-08-2011, 02:46 PM   #85
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Old 09-08-2011, 02:56 PM   #86
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If I were you I would test my max next week and then start doing a 5x5 every 10 days or so with 75 - 80% of your max and add 5lbs every time through. Give it 4 or 5 months of steady progress and you'll be doing multiple sets and reps at 315. No need to confuse things and add incline / decline / flyes / etc. in my opininon. Just do some speed sets at 50% when you're done and call it a day. Pushups for some maintenance every few days which is probably a good idea if you are looking at USMC.
Sounds good, I will definitely try this. Thank you!
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Old 09-08-2011, 03:03 PM   #87
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I had to youtube these, they look fvcking intense. I may have to incorporate some of these into my weekly split, or put them for an off day on the weekends.





Wish I had someone to train me and show me the right techniques.
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he's also using chains, which looks like about 50kg of chains on each side? He's beasting out. That puts a lot of pressure on your lower back/abs.

yeah mine are a little different. i dont go so slow up, i try to throw it back.


Quote:
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I was thinking the same thing. Could be though. I pulled 445 for a set of 5 and then couldnt get 475 for 1 a few weeks laters. Things start getting strange when you approach your maxes sometimes. Either that or hes been building up and just hasnt taken a shot at 300 yet. Thats kind of where I am with bench right now..... maxed out at 295 in March and havent again since. I did do a 5x5 at 260, so I'm confident I can get at least 305.
3 rep set should be your max. just use one of the calculators. 1 rep max is bs to me. like i did a 3 rep max of front squats of 325 and it equaled like 375? and 285 on powercleans 3 tim es was 313 or some shiet i cant remember. but thats the way to go.
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Old 09-08-2011, 03:05 PM   #88
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gonna post a great leg workout later i think. feel like gettin after it.
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Old 09-08-2011, 03:15 PM   #89
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Basically what Glight said. This is the first time I've hit 275 for 5... usually floated between 2-3.

25 pounds doesn't seem like a lot but I could barely bench 275x1 3 weeks ago... I just started lifting after a pretty extensive break, slowly getting back up there.


I'm wondering if I should start with incline bench, then decline, then flat... I feel burnt out by the time I'm on decline... Might be nice to confuse the muscle a little bit and change it up. My bench has always been weird, I'll feel like a beast one week, and won't be able to do what I just did the following.

If not, I'm going to try for 295 max next week with a spot.
No, start with flat, and IMO drop decline if youre doing dips.
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Old 09-08-2011, 03:44 PM   #90
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No, start with flat, and IMO drop decline if youre doing dips.
I keep dips for an extra tricep workout, since most of my benches are done with a slightly wider than normal grip (77" wingspan) and hit my chest/shoulders more than triceps.

I've done a combination of many workouts; flat/incline/decline, incline/dips/cable crossovers, ect... I love decline and I can't leave out dips.

Maybe I'll start doing weighted dips and alternate between that and decline every other week.

Dips are beast, I love ending with them since it pretty much covers everything in flat/incline/decline. I like burning out since I only workout my chest once every week, I feel like I have to kill myself.
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Old 09-08-2011, 03:46 PM   #91
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Do you do wider grip dips or close ones?
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Old 09-08-2011, 04:02 PM   #92
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Do you do wider grip dips or close ones?
I'm not sure what they would be considered to be honest, there is a dip/leg lift rack that I use for dips. I forgot the brand name, but my hands are basically at shoulder width, if that helps. I keep my body perfectly straight when doing them.

Wait... I guess that would be narrow... since my hands are basically at my side.
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Old 09-09-2011, 12:09 AM   #93
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had a great workout today. ill post the workouts and explain after

- RDL + Clean + box jumps- 185 LB- 3x8

- Goblet squats + reverse rotational lunge + box jumps- 125LB DB- 3x6

- Plyo Dive Bombers + Spiderman push-ups + box jumps- 3x10


used Glight's advice and did 10 box jumps in between each rep.

for the first set. i would do a shrug then a hang clean. that would be one rep.

for the second set, i would go a goblet squat, lunge to each leg. that would be one rep.

for the third, i would do a diebomber, then spidermans to both sides, that would be one rep.

i would recommend this workout to anyone, ended up being one of the best workouts ive had in a while.
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Old 09-09-2011, 12:31 AM   #94
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I'm not sure what they would be considered to be honest, there is a dip/leg lift rack that I use for dips. I forgot the brand name, but my hands are basically at shoulder width, if that helps. I keep my body perfectly straight when doing them.

Wait... I guess that would be narrow... since my hands are basically at my side.
Try finding a bar that has a wider grip. If you do wide grip dips, it's essentially working the same muscles that decline does. I've gotten rid of decline and still seen great shaping of the underside of my boobies.
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Old 09-09-2011, 12:39 PM   #95
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Try finding a bar that has a wider grip. If you do wide grip dips, it's essentially working the same muscles that decline does. I've gotten rid of decline and still seen great shaping of the underside of my boobies.
Do you do weighted dips at all?
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Old 09-09-2011, 01:49 PM   #96
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Do you do weighted dips at all?
do you use the machine, or pile plates on your lap?
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Old 09-09-2011, 01:50 PM   #97
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do you use the machine, or pile plates on your lap?
Dip belt is what I used to use... or hold a db between my feet.
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Old 09-09-2011, 02:01 PM   #98
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Do you do weighted dips at all?
Yerp. Almost at 100lbs
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Old 09-09-2011, 03:38 PM   #99
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do you use the machine, or pile plates on your lap?
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Dip belt is what I used to use... or hold a db between my feet.
This ^ ... I never use the dip/pull up machine... if I need help I just do negatives instead

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Yerp. Almost at 100lbs
Nice.
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Old 09-09-2011, 04:59 PM   #100
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Im not sure about weighted dips anymore. It puts so much pressure on your shoulders. I've stopped weighted for a bit.
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