PH 2014 Goals, Progress & Transformations Thread
Discussion
deadmau5 said:
Halb said:
Getting into place in the first place.
What techniques do people use for this? Ideally one person holding each one and passing them to you when lying down but that's impossible in a home gym!That's fine up to 45kg 'bells for me.
ETA: That's for flat & decline DB pressing. For incline, it's much the same, except depending on the weight, I'll use some leg drive to get them in place.
Further ETA: Does anyone else not like having weights handed to them? Doing it myself, from the start I've got eveything nice and tight and it follows through to the movement. Getting the weights handed to me buggers this up.
Weird, I know.
Edited by TheJimi on Wednesday 16th April 13:20
Halb said:
deadmau5 said:
Halb said:
Getting into place in the first place.
What techniques do people use for this? Ideally one person holding each one and passing them to you when lying down but that's impossible in a home gym!
smiffy180 said:
TheJimi said:
deadmau5 said:
supraboy said:
Really enjoying my gym work at the moment, going 5-7 times a week purely weights work but am really struggling to up the weight on chest workouts.
I do a mix of bench press, bench press on smiths in incline, flat and decline, flys with dumbells and bench press with dumbells, but am still not able to up the weight....
This is doing 4 sets of 8-10 reps, doing for about 6 weeks now, really want to get my bench press up, 50kg seems pretty pathetic!
Any advice?
Chris
Lose the Smith machine and the decline. I do a mix of bench press, bench press on smiths in incline, flat and decline, flys with dumbells and bench press with dumbells, but am still not able to up the weight....
This is doing 4 sets of 8-10 reps, doing for about 6 weeks now, really want to get my bench press up, 50kg seems pretty pathetic!
Any advice?
Chris
Try dips, close grip bench and narrow grip bench instead.
- do a warm up set e.g bar for 12-15 reps
- followed by 3 sets increasing weight each set up to 8 reps
- 2 sets increasing weight again of up to 5 reps
- last set make it so you can rep out minimum of 3, if you get 3 in week one, aim for 4 in week 2. Keep doing this until you hit 6-8 reps then up the weight again to 3 rep min.
Alternatively you could follow wendler 5/3/1 which I have a drop box link to android app if you want it
ETA: don't be afraid to do any program with dumbbells instead of bar as well. IMO dumbbell>barbell for bench press. Doesn't sound logical (and may only work for me
) but if you've seen my vid above, I stopped pressing around 7 weeks ago and did dumbbell and 1 barbell session prior to that Edited by smiffy180 on Wednesday 16th April 11:49
Did close grip press this morning and certainly felt more of a burn. Did dumbell press also this morning, which i havent done for about 2 weeks, and did 4 sets, 10x18kg, 10x20kg, 8x22kg 7x24kg. Best before was 5x22kg so very happy with that. Want to be able to do 3 sets of 8x28kg by Mid June. Possible?
Edited by supraboy on Thursday 17th April 09:27
smiffy180 said:
But, but,... just the one? And with three blokes helping you.Meh.
I benched 1.8 tonnes on Sunday. And that was just a session warm up.
I did my highest ever deadlift last night. I had the olympic bar with 145kg of 2" discs, 25kg of 1" discs chained on, two 5kg 2" dumbells strapped on and a 10kg e-z curl bar strapped on. I physically couldn't fit anything else on it. 210kg in total and I lifted it pretty easily. Previous best was 180kg x 9, but I haven't done any deadlifts for about three months since that.
Further to my post above re getting weights handed to you, does anyone else not "like" being spotted?
I train mostly on my own, but I've been caught out once with a "spotter" who was less than on the ball, resulting in a 45kg DB landing on my leg.
I've now trained on my own for so long that I'm mentally conditioned to the fact that the buck stops with me on a given movement, so when someone does offer to spot me, my focus is put off slightly by the existence of the spotter.
I train mostly on my own, but I've been caught out once with a "spotter" who was less than on the ball, resulting in a 45kg DB landing on my leg.
I've now trained on my own for so long that I'm mentally conditioned to the fact that the buck stops with me on a given movement, so when someone does offer to spot me, my focus is put off slightly by the existence of the spotter.
smiffy180 said:
Have you seen what happens when someone drops the bar from the top? Their first instinct isn't I'll take the weights off......
You're unlikely to drop it completely unless you've gone double over what you can do! A 'controlled drop' might happen, even so not likely if you've ramped up sensibly. TheJimi said:
Further to my post above re getting weights handed to you, does anyone else not "like" being spotted?
I train mostly on my own, but I've been caught out once with a "spotter" who was less than on the ball, resulting in a 45kg DB landing on my leg.
I've now trained on my own for so long that I'm mentally conditioned to the fact that the buck stops with me on a given movement, so when someone does offer to spot me, my focus is put off slightly by the existence of the spotter.
I use them for a push up with dumbbells and to help if get stuck with barbell but that's it. Rest is up to me I train mostly on my own, but I've been caught out once with a "spotter" who was less than on the ball, resulting in a 45kg DB landing on my leg.
I've now trained on my own for so long that I'm mentally conditioned to the fact that the buck stops with me on a given movement, so when someone does offer to spot me, my focus is put off slightly by the existence of the spotter.
I'm going to try the 'on the knees and up' technique from now on, after what happened the other day!
I've started to get back in to chest work more, now that I'm happier and more confident about my rotator cuffs, and was ramping up the weights on a drop set. Feel ok getting in to position up to 16KG (" . . . LIGHTWEIGHT. . . ")
With 18's decided to get the left DB handed to me once in position, so asked some random to help, assuming he kinda understood what to do. . .
Firstly, he tried handing the DB to me whilst holding the grip and not both weighted ends . . . ROOKIE!
Secondly, once he'd sussed out rookie error number one, he proceeded straight to rookie error number two, and pretty much allow the weight to drop on to my hand rather than let me take the weight gradually.
Grrr . . .
I've started to get back in to chest work more, now that I'm happier and more confident about my rotator cuffs, and was ramping up the weights on a drop set. Feel ok getting in to position up to 16KG (" . . . LIGHTWEIGHT. . . ")
With 18's decided to get the left DB handed to me once in position, so asked some random to help, assuming he kinda understood what to do. . .
Firstly, he tried handing the DB to me whilst holding the grip and not both weighted ends . . . ROOKIE!
Secondly, once he'd sussed out rookie error number one, he proceeded straight to rookie error number two, and pretty much allow the weight to drop on to my hand rather than let me take the weight gradually.
Grrr . . .
Another reason why, in the rare event that I ask for a spot, I'm very picky about who I ask!
There's a "gym fails" type compilation on youtube, and one of them shows a spotter on the bench press basically hand the guy the bar then immediately let it go, without making sure the guy can take the weight.
He can't and the bar promptly drops on the guy. That spotter was a complete prick, boils my piss just thinking about it.
There's a "gym fails" type compilation on youtube, and one of them shows a spotter on the bench press basically hand the guy the bar then immediately let it go, without making sure the guy can take the weight.
He can't and the bar promptly drops on the guy. That spotter was a complete prick, boils my piss just thinking about it.
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