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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: phantomstranger]
#14603661 - 06/12/11 11:24 PM (12 years, 8 months ago) |
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yeah I've never focused too much on bench. if you have a favourite i guess you will focus on it a lot, i think what i've learned now is to give equal attention to all, as opposed to what i did before just avoiding and hating all exercises but my favourite, so mentally i wasn't giving enough preparation to.
Also, for your grip, look into "fat grips" they are foam rubber grips that go around your barbell and will improve your grip massively, and they're only like $20 or something.
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don_vedo
MerKaBa



Registered: 05/12/11
Posts: 1,383
Loc: 5th dimension
Last seen: 3 years, 10 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: phantomstranger]
#14603671 - 06/12/11 11:28 PM (12 years, 8 months ago) |
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Congratz brother! Form is everything, I found after years of lifting that my form and posture were way screwed up. Changed those and my life has change forever! Keep up the great work!
Lah'Kesh
-------------------- Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? We were born to make manifest the glory of God that is within us all. And as we let our own light shine, we unconsciously give other people permission to do the same.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: don_vedo]
#14604607 - 06/13/11 04:34 AM (12 years, 8 months ago) |
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thanks dude! It's a bit tricky because I'm one of like 2 or 3 compound lifters at my gym, so there are few people there who is able to give me pointers or tips on my form (other than the instructor who isn't always there)
but it's handy, because there is only one squat rack, and I hate getting to the gym and waiting around for the squat rack!
Edited by indica (06/13/11 04:42 AM)
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PDU
travel kid vs.amerika



Registered: 12/03/02
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14604940 - 06/13/11 08:05 AM (12 years, 8 months ago) |
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Right on K3XM,
You pulled that with confidence.
-------------------- GO OUTSIDE.
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don_vedo
MerKaBa



Registered: 05/12/11
Posts: 1,383
Loc: 5th dimension
Last seen: 3 years, 10 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14605510 - 06/13/11 10:54 AM (12 years, 8 months ago) |
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Quote:
xk3m_indica said: but it's handy, because there is only one squat rack, and I hate getting to the gym and waiting around for the squat rack! 
That's one thing that I always hated about my gym, such a long wait to get the rack. No fun brin pumped for your lifting session and having to wait around watching others get after it.
Lah'Kesh
-------------------- Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? We were born to make manifest the glory of God that is within us all. And as we let our own light shine, we unconsciously give other people permission to do the same.
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 3 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: don_vedo]
#14610482 - 06/14/11 05:16 AM (12 years, 8 months ago) |
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You said your going back to the original and leaving out all the modified shit. Can you post it?
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thodub

Registered: 04/29/11
Posts: 754
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14610585 - 06/14/11 06:13 AM (12 years, 8 months ago) |
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Bench is one of the best weight lifting exercises there is...pretty much anything that works several muscle groups at once
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don_vedo
MerKaBa



Registered: 05/12/11
Posts: 1,383
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Last seen: 3 years, 10 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: thodub]
#14611651 - 06/14/11 11:52 AM (12 years, 8 months ago) |
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Quote:
thodub said: Bench is one of the best weight lifting exercises there is...pretty much anything that works several muscle groups at once
So compound lifts? In my opinion bench is a great lift but one of the most destructive. Many people look at magazines and posters and think, "I want a nice chest like that guy." what people don't realize is that "that guy" has developed all his upper body porportionally with other compound lifts other than bench.
Bodybuilders and fitness models preach deadlifts, squats, and hips. Then develop the frontal upper body. The key to a great physique is the lower body building the upper into that. Most people now a days think opposite; I myself made that mistake and hbe paid for it.
Lah'Kesh
-------------------- Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? We were born to make manifest the glory of God that is within us all. And as we let our own light shine, we unconsciously give other people permission to do the same.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: dshow]
#14612502 - 06/14/11 02:24 PM (12 years, 8 months ago) |
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sure. First, I recommend going and reading Rippetoe's "Starting Strength; Basic Barbell Training" (2nd edition can be downloaded in .pdf here)
Goes like this (have read so many variations on the internet)
Day A: -Squats 3x5 -Bench 3x5 -Deadlift 1x5 -Dips 2x5-8 (bench dips, not parallel bar dips), this can be substituted with ----Decline dumbbell press with hands facing together and bar dips -(Weighted hyper-extensions 3x8)
Day B: -Squats 3x5 -Press 3x5 (standing OH bar press I guess it's called?) -Power Clean 3x5 -Chinups 3x8 -(Weighted Decline Situps 3x8)
Monday: A Tues: Rest Wed: B Thus: Rest Fri: A Sat: Rest Sun: Rest Mon: B Tue:Rest Wed: A
Etc, so you are constantly alternating days.
I recommend reading the book, it gives so much great advice and tips on perfecting form. It's got all you need basically.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: don_vedo]
#14612512 - 06/14/11 02:26 PM (12 years, 8 months ago) |
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My chest gets equally destroyed by bar dips and deadlifts than it does by bench. Go figure.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14614904 - 06/14/11 10:45 PM (12 years, 8 months ago) |
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Well, interesting day today.
Squats: 3x5 - 115kg, up 5kg from Monday.
And a new exercise for me today, the Press (Overhead Barbell Press, that is)
This is an intense exercise. Started with the bar to get form right. Seems easy enough. Did a few sets with an empty bar then loaded up to 15kg (35kg in total) and did 3x5. And woah... if you want big shoulders, do these bad boys. Looking forward to ramping up my weights on these, I could have done more but didn't want to push it for my first session. Before these I was doing Seated Dumbbell Press, which I don't like so hopefully this form of Press will be more beneficial.
Next was the Power Clean, also which I have never done before. These looked tricky, so I asked a PT to instruct me. He started me off just doing standing barbell rows, getting shoulder movements and wrist flicks and having the elbows pointing out. Quite hard co-ordinating with knee spring. Powering the bar up and timing the jump with the wrist flick is going to be a mission... these will take a bit of work. Can feel it a lot in my forearms, though. Did a few sets of these and then went to my
Chinups 3x8, good form on these. First 2 sets were easy. I used to do these on my deadlift day straight after the deads, which explains why I couldn't even do 3x5. Getting this program back to how it was originally planned is definately proving beneficial. Will probably be able to load some weights onto a belt next week.
Weighted decline situps: 3x8 with a 20kg plate. DESTROYED ME! Awesome! Love it.... feel these a lot in my quads now, too. Don't know if I'm supposed to.
Loaded up on BCAA's, vit C, Vit B and protein, came back smashed a HUGE bowl of oats, all-bran and weetbix with fruit, flax oil and plain yoghurt and honey, 3 tins of tuna and 1L of full cream milk. FUCK having to drink a gallon of that shit a day!!
Friday is Deadlift day... I'm gonna go for 190kg if not 200kg(440lbs) for a 1RM, that 180kg on Monday came up too easy.
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don_vedo
MerKaBa



Registered: 05/12/11
Posts: 1,383
Loc: 5th dimension
Last seen: 3 years, 10 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14615001 - 06/14/11 11:12 PM (12 years, 8 months ago) |
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Great update, keep them coming brother. Very inspiring!
Lah'Kesh
-------------------- Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? We were born to make manifest the glory of God that is within us all. And as we let our own light shine, we unconsciously give other people permission to do the same.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: don_vedo]
#14615431 - 06/15/11 01:09 AM (12 years, 8 months ago) |
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Thanks mate. Just also wanted to say it's been about 3 1/2 weeks since I've stopped smoking, and 4 weeks since I've had any alcohol. I've been on a completely junk food/saturated fats-free diet. I feel fucking incredible.
Why didn't I start all this years ago, I'll never know.
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PDU
travel kid vs.amerika



Registered: 12/03/02
Posts: 10,675
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14616221 - 06/15/11 08:04 AM (12 years, 8 months ago) |
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FYI - Deads are typically the last lift of a workout due to their taxing nature on the CNS. Sounds like you've realized this with your failed chin up sets though.
-------------------- GO OUTSIDE.
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don_vedo
MerKaBa



Registered: 05/12/11
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: PDU]
#14616742 - 06/15/11 10:25 AM (12 years, 8 months ago) |
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That's awesome xk keep it up brother, I have been on an organic nonprocessed diet for a little while now and my quality of life is just incredible! It's not worth the taste of the junk even if it does taste good.
I used to be an everyday marijuana user, just recently stopped myself and again my quality of life is so much better. I love being healthy and enjoying every moment for what it offers, I'm glad your starting to do the same!
Lah'Kesh
-------------------- Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? We were born to make manifest the glory of God that is within us all. And as we let our own light shine, we unconsciously give other people permission to do the same.
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dshow
Nomad



Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 3 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: PDU]
#14617480 - 06/15/11 01:19 PM (12 years, 8 months ago) |
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I do my deadlifts first while i have all my energy.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: dshow]
#14617917 - 06/15/11 02:50 PM (12 years, 8 months ago) |
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I'm just following the program, and I don't want to deviate from it at all, rippetoe is renowned for knowing his shit, and consistently everywhere people say "dont fuck with the program", I feel as if my squats are a great warmup (do them first, err'day) and then give my legs and back a rest while i do bench, then go to deads and destroy myself. warm down with dips and hyper extensions.
best ever.
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don_vedo
MerKaBa



Registered: 05/12/11
Posts: 1,383
Loc: 5th dimension
Last seen: 3 years, 10 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14618139 - 06/15/11 03:32 PM (12 years, 8 months ago) |
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I've read a lot that squats and deads on the same day are very taxing on the CNS make sure your getting proper rest between lifts. For me personally on days I have done both I would definitely opt for squats first, squats at the end just wouldn't happen for me; way to taxing, I find squats to be the most exhausting of the compound movements.
Lah'Kesh
-------------------- Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? We were born to make manifest the glory of God that is within us all. And as we let our own light shine, we unconsciously give other people permission to do the same.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: don_vedo]
#14618738 - 06/15/11 05:29 PM (12 years, 8 months ago) |
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well, according to program it's squats first err'day. like I said, I'm doing my bench between squats and deads (4 warm up sets followed by 3x5 working sets)
any idea what sort of timeframe I should be leaving between squats and deads? Does bench time still count as cns rest or not really?
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: don_vedo]
#14618774 - 06/15/11 05:34 PM (12 years, 8 months ago) |
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Rippetoe says rest periods of about 7 minutes between sets of deadlifts. 3-5 minutes between benches.
didn't say anything about squats?
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