What training are you doing/have you done today? Vol.2
Discussion
Halb said:
All thoughts on bench press grip width welcome.
https://www.t-nation.com/training/bench-press-grip...
http://www.bodybuilding.com/fun/betteru9.htm
I would like to know the ideal angle for Inclines, though, as I am sure the angle I use is too big at 40 degrees - never feels comfortable!
chris watton said:
I have never tried wide grip BP, but use the 1.5 figure stated in the t-nation article and never suffered any shoulder injuries (thus far)
I would like to know the ideal angle for Inclines, though, as I am sure the angle I use is too big at 40 degrees - never feels comfortable!
After incorporating incline into my routine after years away from it I went for 40°ish, but I was feeling it in my delts too much, so I ropped it down and it felt better.I would like to know the ideal angle for Inclines, though, as I am sure the angle I use is too big at 40 degrees - never feels comfortable!
Here is a good article about muscle activation.
http://www.exrx.net/Kinesiology/BenchPress.html
"Trebbs (2010) found that the clavicular head of the Pectoralis Major (upper chest) was most active at a 44º incline, over the 0º (flat bench), and incline bench presses of 28º, and 56º"
Halb said:
After incorporating incline into my routine after years away from it I went for 40°ish, but I was feeling it in my delts too much, so I ropped it down and it felt better.
Here is a good article about muscle activation.
http://www.exrx.net/Kinesiology/BenchPress.html
"Trebbs (2010) found that the clavicular head of the Pectoralis Major (upper chest) was most active at a 44º incline, over the 0º (flat bench), and incline bench presses of 28º, and 56º"
Cheers Here is a good article about muscle activation.
http://www.exrx.net/Kinesiology/BenchPress.html
"Trebbs (2010) found that the clavicular head of the Pectoralis Major (upper chest) was most active at a 44º incline, over the 0º (flat bench), and incline bench presses of 28º, and 56º"
Looks like I will need to buy another bench with more incline/decline options, rather the 'all or nothing' options I have now!
chris watton said:
Halb said:
All thoughts on bench press grip width welcome.
https://www.t-nation.com/training/bench-press-grip...
http://www.bodybuilding.com/fun/betteru9.htm
I would like to know the ideal angle for Inclines, though, as I am sure the angle I use is too big at 40 degrees - never feels comfortable!
grip always used to be very wide to get best outer chest sweep, more lately though i've pulled the grip inward as it puts less stress on the shoulders, poundages are normally higher from a wider grip, less range of movement for pecs though and hardly hits any inner chest.
toes inward on calves to hit outer head of calve (a weaker area of mine)
12" was just something i learnt as being a good thing to aim for as the begining of the tappered look, same as benching your own bodyweight for 6 reaps, thereafter 1.5 times your bodyweight etc etc, i guess 18" difference waist to chest would be the next level (pretty high level tho) they say arm and calve size should be very similar for proportion as well
another great session, getting a 2nd wind at 45 feels great! life in the old dog an all that
Edited by Pvapour on Saturday 26th September 10:45
Edited by Pvapour on Saturday 26th September 10:46
Pvapour said:
chris watton said:
Halb said:
All thoughts on bench press grip width welcome.
https://www.t-nation.com/training/bench-press-grip...
http://www.bodybuilding.com/fun/betteru9.htm
I would like to know the ideal angle for Inclines, though, as I am sure the angle I use is too big at 40 degrees - never feels comfortable!
grip always used to be very wide to get best outer chest sweep, more lately though i've pulled the grip inward as it puts less stress on the shoulders, poundages are normally higher from a wider grip, less range of movement for pecs though and hardly hits any inner chest.
toes inward on calves to hit outer head of calve (a weaker area of mine)
12" was just something i learnt as being a good thing to aim for as the begining of the tappered look, same as benching your own bodyweight for 6 reaps, thereafter 1.5 times your bodyweight etc etc, i guess 18" difference waist to chest would be the next level (pretty high level tho) they say arm and calve size should be very similar for proportion as well
another great session, getting a 2nd wind at 45 feels great! life in the old dog an all that
Edited by Pvapour on Saturday 26th September 10:45
Edited by Pvapour on Saturday 26th September 10:46
Well done DD, you look great. Inspiring me for a cut to 8% if i can
Pvapour said:
any idea on your arm size DD? its definitely one of your stronger body parts, bicep thickness & length is good and its balance with tricep is good, both heads of tricep stand out well and extend to elbow nicely.
normally calves mimic tricep (genetically) so wondering if your outer head on calve might respond well to training.
loving having the time to train again properly, all this BB talk is really helping getting me focussed to.
17" bi's just now, just under 18 with a pump on normally calves mimic tricep (genetically) so wondering if your outer head on calve might respond well to training.
loving having the time to train again properly, all this BB talk is really helping getting me focussed to.
I put quite a focus on them this year. Rarely train calves, though I know I should.... Walk min 12 miles a week, and that seems to keep them in reasonable shape. Really should train them though.....Glad you're getting a second wind, always a good thing!
Burwood said:
I'm the same age Pv. Do you find your strength as good as you were at 30. Mine is off but probably because of the 5 years i was a lazy ass and didnt do any serious exercise (back 2 years) At my peak i was 175cm, 92 kg, under 15% bf doing 165kg single (140kg.8 reps FB), Military presses (8) with 80kg. I would be 20% off that now and put that down to age and the fact i'm now 83kg. Plus im prone to more injury.
Well done DD, you look great. Inspiring me for a cut to 8% if i can
difficult to say, i've never focussed on strength or the weight per se, I was more concerned with the balance of the physique and shape of individual muscle groups.Well done DD, you look great. Inspiring me for a cut to 8% if i can
strangely (having just been talking of incline bench) my only fixation with performance was the incline bench, so i'll use that.
looking back now I'd reached my max strength (and size by all accounts) by the time I was 20 (hence junior comps) and the 45º incline was 120kg 1RM.
I can still do that now but I feel weaker doing it if that makes sense, the next 5 years I reckon there could well be a decline but I shall fight this as hard as I can.
I reckon if I'd let up at any stage like yourself it'd be a different story though, any loss through lack of training at age would be incredibly (if not impossible) hard to get back, I think the fear of this is what keeps driving me on in many ways tbh.
your numbers are pretty good at your best, mine have never been that but probably could have been at 15% bf, but at 15% i'd have been 110kg or thereabouts so you'd still have trumpped me in the strength stakes
fighting muscle depletion with age is (and has been) the interest / chalenge for me in the 2nd half of my training life, so far I feel i'm doing ok but do feel I'm on the precipice, fancy getting in max shape now and recording it before its too late, DDs posts have got me wondering tbh, was in training for a Spartan event but i'm drawn more aned more to my roots and seeing what I can create one last time, who knows
the fact that all us oldies are still going strong and looking the way we do (whatever out background) is a testament to training and its health benefits later in life.
Al backles at 62 on the Olympia stage was far more impressive to me when i was young than any of the other contestants. (i know probably not ntaural, but still..)
didelydoo said:
17" bi's just now, just under 18 with a pump on I put quite a focus on them this year. Rarely train calves, though I know I should.... Walk min 12 miles a week, and that seems to keep them in reasonable shape. Really should train them though.....
Glad you're getting a second wind, always a good thing!
like you said, next years improvements, see if you like competing eh! I put quite a focus on them this year. Rarely train calves, though I know I should.... Walk min 12 miles a week, and that seems to keep them in reasonable shape. Really should train them though.....Glad you're getting a second wind, always a good thing!
different story for you at 35, I was 16 in my first comp 
got a video somewhere, totaly embarssing tbh as i'd only been training 1yr, I so beleived in my abilities 
wrongly!Pvapour said:
I reckon if I'd let up at any stage like yourself it'd be a different story though, any loss through lack of training at age would be incredibly (if not impossible) hard to get back, I think the fear of this is what keeps driving me on in many ways tbh.
fighting muscle depletion with age is (and has been) the interest / chalenge for me in the 2nd half of my training life, so far I feel i'm doing ok but do feel I'm on the precipice, fancy getting in max shape now and recording it before its too late, DDs posts have got me wondering tbh, was in training for a Spartan event but i'm drawn more aned more to my roots and seeing what I can create one last time, who knows
Yeah, I think I've settle that I'm not gonna get near my PBs, not as heavy, got running and other things I do now.fighting muscle depletion with age is (and has been) the interest / chalenge for me in the 2nd half of my training life, so far I feel i'm doing ok but do feel I'm on the precipice, fancy getting in max shape now and recording it before its too late, DDs posts have got me wondering tbh, was in training for a Spartan event but i'm drawn more aned more to my roots and seeing what I can create one last time, who knows
The age thing/precipice, is that a guestimate or is that more factual? As you move into the 50s would you consider dr prescribed HGH?
Halb said:
Yeah, I think I've settle that I'm not gonna get near my PBs, not as heavy, got running and other things I do now.
The age thing/precipice, is that a guestimate or is that more factual? As you move into the 50s would you consider dr prescribed HGH?
I think its readying myself for something that will inevitably come, the start could be the next 5 years but then again.. The age thing/precipice, is that a guestimate or is that more factual? As you move into the 50s would you consider dr prescribed HGH?
I only know for a fact that I am not as young as I was, you are making the same concessions as me in knowing your PBs are behind you so you're coming at it from a different angle and thus taking control of the situation by pushing yourself in a different direction, that way you can actually still improve because your fitness was never a focus and probably never that good.
same for me, even at the height of my so called 'physical prowess' I was never that fit, looked good enough for stage and to win the vanity trophies so needed when younger
but could nowhere near run or cycle the times I do now, my condition & BF as far better than when I was younger (I got by on my genetic shape and size)strength for Chris, burwood, you and myself will be the first place age related muscle depletion will show I guess and we'll slowly watch our numbers fall with age
but that's ok, we'll probably find the other exercising easier as we loose the mass, maybe even a relief after carrying it around for all those years, question why we did with our new found wisdom one things for sure, my/our fight to be the best we can will never stop whatever the discipline.
HGH? I don't mind boosting my own with arginine & ornithine but not sure on injecting tbh, the loss with age and the magic cure within grasp though? Hard one to say no to
Edited by Pvapour on Sunday 27th September 15:32
chris watton said:
Well I certainly hope I attain a 200kg Deadlift before my strength starts tailing off - and won't be for at least another year or two - and by then I'll be 50! Gulp.
don't know your history Chris but if you started later then its more than likely you'll achieve that, if you'd been training all your life and not reached it & are still hoping then I think it could be a different story.interested on info about your hyper bench as we're going to be getting one to.
Pvapour said:
don't know your history Chris but if you started later then its more than likely you'll achieve that, if you'd been training all your life and not reached it & are still hoping then I think it could be a different story.
interested on info about your hyper bench as we're going to be getting one to.
I used to do weight training when in my teens (from 13-17/18), but since then, nothing until last May. I am sure I am now at the biggest I got when in my teens, and also around the same weight, although I have eclipsed what I could do back then (250lb BP, have now done 122.5kg in the past few weeks). I am quite small at 5'7", so don't expect 18" biceps and a 52" chest, I'm just having fun seeing how far I can go with age perhaps stacked against me..interested on info about your hyper bench as we're going to be getting one to.
The hyper bench is good, very stable (weighs 23kg) - I can see this becoming an essential piece of equipment.
ETA - I never did Deadlifts when I was younger, my dad never taught me those - the first time I ever tried them was this year!
ETA 2 - This is the bench, it is adjustable, and because I'm such a short arse, it's on its lowest setting!
Edited by chris watton on Sunday 27th September 16:49
Had a brutal leg day today......>
Squat, pyramid set: 60,100,120,140,160,140,120,100,60- 6 reps each, no rest. 54 rep set......
Leg press: 3 sets of 30
Leg ext ss sissy squat: 3 sets
DB ham curls: 3 sets
Good mornings: 3 sets
Ham curls: 1 big set
Hard, very hard. Squat set was hellish. Good though
Squat, pyramid set: 60,100,120,140,160,140,120,100,60- 6 reps each, no rest. 54 rep set......
Leg press: 3 sets of 30
Leg ext ss sissy squat: 3 sets
DB ham curls: 3 sets
Good mornings: 3 sets
Ham curls: 1 big set
Hard, very hard. Squat set was hellish. Good though
Today was a lengthy combo leg + chest/biceps day since I'm going away this week.
I had already planned to do a 5/4/3/2/1 set for my 'heavy' compounds so had to guesstimate for squat and bench. Obviously slightly heavier weight, but a lot less volume than 5x12 and 5x5.
Ended up with a decent weight on both at the 1 rep, and it wasn't hard either, not saying it was easy, but felt strong doing it. 170 and 140. So am keen to try for a real 1RM when I get back.
The uneven bar thing, sussed it. The idiots have put it back out on the floor and I pointed it out to a lad, he pointed out to me the knurling was uneven, it's a faulty f
king bar. I took a pic and am gonna email it in, it's dangerous to be on the floor, I did my bench with a good bar and felt brilliant doing it. I also widened my grip, I think I've always benched with a narrow grip from checking the links I posted above, I forgot my tape measure to be exact but placed my hands neared the rings. And I guess, thinking about it now, my bench was easier, it flew up, even at the top end weight.
I had already planned to do a 5/4/3/2/1 set for my 'heavy' compounds so had to guesstimate for squat and bench. Obviously slightly heavier weight, but a lot less volume than 5x12 and 5x5.
Ended up with a decent weight on both at the 1 rep, and it wasn't hard either, not saying it was easy, but felt strong doing it. 170 and 140. So am keen to try for a real 1RM when I get back.
The uneven bar thing, sussed it. The idiots have put it back out on the floor and I pointed it out to a lad, he pointed out to me the knurling was uneven, it's a faulty f
king bar. I took a pic and am gonna email it in, it's dangerous to be on the floor, I did my bench with a good bar and felt brilliant doing it. I also widened my grip, I think I've always benched with a narrow grip from checking the links I posted above, I forgot my tape measure to be exact but placed my hands neared the rings. And I guess, thinking about it now, my bench was easier, it flew up, even at the top end weight.
Tried a bit of comp prep today. Injury had meant nothing for the last few weeks. I went heavier than I would usually at this stage because I wanted to see what I've got in me.
DL - pulled 240kg easy. Failed at 250kg. Really want this in comp on sat but I think it will be tough. I 3 repped 240kg a few weeks ago so if I had prepped properly I'm sure I would have had it
Bench - 145kg paused. PB probably because I have been training it the last few weeks!
Squatting tuesday - not sure how my knee week take it.
DL - pulled 240kg easy. Failed at 250kg. Really want this in comp on sat but I think it will be tough. I 3 repped 240kg a few weeks ago so if I had prepped properly I'm sure I would have had it
Bench - 145kg paused. PB probably because I have been training it the last few weeks!
Squatting tuesday - not sure how my knee week take it.
Halb said:
240 to beat then! 
May the force be with you at the comp.
Thanks May the force be with you at the comp.
240kg should be an easy lift. It did feel easy yesterday. I'm confident I would have pulled 250kg with relative ease had my training gone to plan. Frustrating! Pulled 240kg in my qualifying comp so really want to lift better this time around. That being said, I'm unwell and still injured so I may not even compete if things don't improve!
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