The Official Gym & Fitness Thread

On my chest-centric press day (bench press is my main lift) I always do some moderate weight barbell OHP as an accessory, like 5 sets of 10 at 95lbs (my 1RM for OHP is currently 185, for reference). Then on my shoulder-centric press day, barbell OHP is my main lift and I do some dumbbell Arnold press as an accessory.

 

Did not even realize this was a thread till now. Been reading through some of the pages and its awesome to see a bunch of individuals accomplishing their goals. Also see that some people compete on here which is great! I hope to qualify and compete at USAPL nationals next year in the 74kg weight class.

 

any quick tips on breaking a bench press plateau? i have been stuck at 275 1RM for the last 6 months. moving 225 for reps has gotten much easier and I can easily do 10 reps now, whereas 6 months ago i could do 4, but my max is not increasing. any advice appreciated. can provide more context/detail if needed

 

What do you do for core work?

Wendler 5/3/1

 

What is your sticking point when you max? Are you getting stuck on your chest? Can’t lock out? You can work on your sticking point so you’re stronger at the point in your lift and that will help your max go up. For example, If you can’t quite lock out, work on some pin press or Spoto press...

On my press days (any day I work my shoulders) I do the ab roller and planks. For core work, but mainly for shoulder health. The only other core work I do is sit ups on the GHR that the powerlifting gym has. So I only do those when I’m there, which is just 1x per week when I go to use their SSB. I like doing them on the GHR because it allows me to really stretch out my hip on the descent and it’s really helped through my PT/recovery post op.

@tacopaulo pointed out to me that my strong core came from my time focusing on powerlifting when I was competing. I think squats are the most beneficial for core. All the tension you hold through your whole body and the focused breaths and bracing. That’s better than any sit up, crunch, or leg raise will ever be for a six pack.

 

That’s awesome. Post some of your lifting here. I love watching strong people lift.

 

Yeah thats why I really want to bring squats and deads back in my routine. They build great core strength.

The ab roller is hard AF. Way harder than it looks lol.

 

Appreciate the help guys. Locking out is where I get stuck. Get caught about 3/4 of the way up. Never thought to work on that weak point in particular...

I’ll check out the Wendler thing too

 

His program is pretty solid. I’ve not met anyone that hasn’t had success with it.

 

Pin press will help. Get in a rack and set the bar at 3/4 of the way up and then just do reps completing that portion. I like spoto press, where you’re bringing the bar down about an inch above your chest, pause, then press back up. This will also help with your lockout. You can also add resistance, putting bands from the floor, or hanging chains from the bar will help with your lockout as the added resistance would be the heaviest at the top of the rep

 

Every powerlifting program I have followed always incorporates sticking point work. That’s the reason people do deficit deadlifts, to make them quicker off the floor or do rack pulls/block pulls, to help them lock out.

Same concepts, different lifts

 

Doing squats today and I had to stop. My hip/flexor area was popping every rep. Almost a painful pop too. Only with weight. Body weight it wasn’t popping. Not sure if I didn’t warm my legs up enough or what but it wasn’t fun so stopped squatting early

 

My left side was doing that earlier this year when I was getting an inflammed piriformis muscle from my shitty office chair.
I had poor core strength contributing to it. Poor core and lower back strength.

 

I wasn’t even doing very much weight. It felt fine during warmups with body weight and light weight reps. Then I upped weight and back pop pop pop pop. Will try some more after I’m done with this workout and see if it’s just a matter of being warmed up enough

 

Warm up more possibly

and

knee wraps (not too tight = basically mild support) help a ton

 

Work at 225 for 12 but don't short stroke it too bad. Put on 315 and unrack it without a liftoff and just hold it there then re rack it. Do it 3 or 4 times and get used to the weight being on you, now pull it off and put on 285 and push it.

 

Wasn't having any knee issues, but may try it out. Girl said the same thing in regards to warming up better.

 

I swear I feel like ima shit myself every time I do dead lifts. 4x12 this morning at 295. I’m like 90% sure I fart a little each lift lmaooo

 

May take you up on this soon. Was finally able to squat yesterday without pain after taking 7 months off lower body lifts.

 

Try pooping before the gym.