The Official Gym & Fitness Thread

lol hardcore carb load, my birthday was the 1st, kinda sucks its new years day, everyone was hungover lol

 

So annoying
Maxes are:
Squat-500x2
deadlift-500
bench- 305
Ive done everything on the planet to get my bench over 315 and it just wont work. Any ideas? I eat like a horse so I know that isnt the issue. Beginning to think its all a mental thing. My bench compared to my other numbers just doesnt make sense
6'0 ft
210 lbs
22 years old

 

i hear you man, my bench is super weak compare to my deads and squats. i been doing a lot of research to improve my bench, came down to 2 points, technique and assistance work, i improved my lower body involvement in the bench, and i really focus on flexing my abs and glutes and that made my benching felt really strong. Another thing is assistance work, i never work arms, ever, and my delt work is minimal, and from what i been reading, delt and tri work is a must to improve your benching. so now i focus a lot on overhead press, dips, tri push downs. i increased my bench by about 5 lbs the last 2 month. hope this helps.

 

My shoulders are super strong at this point. My triceps are by far my weakest body part as far as development goes. I contribute a lot of my sissy bench to that. Whats weird is I can incline press 115 lb dumbells for a solid 6-8 reps, but when Im on a flat barbell bench Im a total wuss. Most people skip leg day, I wanna skip chest day lol.

 

that means your delts are over powering your chest, add in the weak tris that kinda explain why your flats are weaker. i would just focus on doing proper flats and maybe some decline bench for now and add in some tris at the end.

idk how your benching form is but i changed my form completely on the flat bench, i use to have my back flat on the bench with feet spread out on the ground and elbows semi tucked, now i bench with my shoulder blades and traps pinched on the bench, back arched for eliminating some front delt involvement, elbows tucked as if im bending the bar, feet tucked in, toes driving through the floor to help activate my glutes. i lost 30lbs on my old pr the first week i did this, but through progressive overload the jumps between prs has been nice and steady.

 

My form is as you described except I dont tuck my feet under me as much as you see powerlifters tucking them. So far the conscensus is that my grip is too wide thus my elbows arent tucked enough. Which has given me a really wide chest over the years but not much thickness. Thats basically my last option except just waiting it out.

 

i set my wedding ring finger on the bar ring, that seems to work for me. wide grip is great when comes competition, to minimize bar travel, but you can't get as much range for muscle activation, in fact the only exercise that activate full ROM is chest flys, which is why i always have a couple sets of high reps on chest flys to put on some mass.

 

been loving these

 

looking fresh, the price tag tho not so fresh lol

 

b-day present

 

^^^ nice dude. best lifting shoes i've had. i almost forget to take them off when i'm done with oly/strength shit at the gym

 

I need to invest in new shoes.

Also, I'm enjoying the Arnold Series Iron Mass...a lot.

 

Almost went that route. Last time I used muscle pharm, it caused me to shit more than usual. Dealing with the mess made my ass raw, so I went back to Universal.

 

I got a free sample of this when I bought my ON but haven't tried it yet

 

Just shit my pants while doing rows. No joke. Guy next to me heard the whole thing.

 

Full on poop, or just some milky substance with mostly air?

 

kykys alive!

 

He liveth!!!!!!!

 

Remember that episode of South park, "I should have never gone Zipp lining"? And the personification of Eric's far flakes in his intestines? Basically that. I'm finishing up now.