264.5 PT 2

[Trabaho]

You can probably do more. Your bench technique kinda sucks lolol. JKJK. It's just not optimized. You have a narrow grip and you use a flat back like a bodybuilder. I honestly think you should aim for 315. You pretty much did 285(?) by brute forcing it. You have a good poker face. The bar moved pretty fast until it stopped moving. I thought you were going to get more than 5 reps.

How much do you weigh now? You seemed to have lost some weight.

Yeah I only know bodybuilding lifting techniques. No that's just 264.5 pounds.
I think I weigh 115 kg. The poker face description is funny. It's my triceps, went out of energy. Was still bit sore. But I think I would gotten only 3 regardless. I used to bench normaly wide not sure why recent years I do it closer. Probably cause there is a mark there on the bar and I just naturally started using it as reference where my index finger is.

fair enough keep us posted

Yeah let's make me record a DL test on tuesday. Not training tomorrow, can't. Phone on the ground, unoticed, record DL. Also interesting as I never saw myself DLing. And just try what weight I can get. It's great motivation.

 

[NoSmilez]

Yeah I only know bodybuilding lifting techniques. No that's just 264.5 pounds.
I think I weigh 115 kg. The poker face description is funny. It's my triceps, went out of energy. Was still bit sore. But I think I would gotten only 3 regardless. I used to bench normaly wide not sure why recent years I do it closer. Probably cause there is a mark there on the bar and I just naturally started using it as reference where my index finger is.

Narrow grip is mainly using triceps. If your triceps are sore or weak then you can probably get more if they were fresher. You also got 3 reps so your one rep max should be a little higher. Aim for 285-315. I think you can get it if you train more frequently.

 

[Trabaho]

Narrow grip is mainly using triceps. If your triceps are sore or weak then you can probably get more if they were fresher. You also got 3 reps so your one rep max should be a little higher. Aim for 285-315. I think you can get it if you train more frequently.

I think by now my body is used to the narrower grip and I might get the same or less reps wide. Unless I was gonna just practice more wide grip. Cause I do have naturaly strong shoulders.

 

[Volador]

Good shit breh. You are doing close grip bench. And you did a strange long pause in the third rep. Even then, I think your spotter cheated you out of a third rep, looks to me like you possibly had it. You will have 3 reps if you don’t do that pause, and maybe grip slightly wider (unless it was on purpose).

 

[Trabaho]

Good shit breh. You are doing close grip bench. And you did a strange long pause in the third rep. Even then, I think your spotter cheated you out of a third rep, looks to me like you possibly had it. You will have 3 reps if you don’t do that pause, and maybe grip slightly wider (unless it was on purpose).

Pause was to collect a little strength. Grip was out of habbit. Used to do normal wide grip and just without noticing switched to half close grip over the years.
Hmmm let's just try to tackle 275 like Kowboy wanted. Let's see. Thing bout power is it can go up but it also can go down. Use it or lose it. Maybe I can get 275 quick. Wait it's just 5 kg so 2.5kg on each side. Unless I lose it, upping 5kg is not a lot.

 

[deadshot138]

Good stuff Sherbro. I told you you had it...

Now join me and @Municipal Waste on the quest to get 315 lbs by the beginning of 2025.

Dude you've got like 2 months. What's your bench at now?

 

[Trabaho]

when your a big guy the DL is less about strength than technique
you should be able to easily pull your BW
right now I'm about 99 and I could do a 20 at 100 if I had to

What grip is the best for dl ? I'm a lefty and been doing left hand over right hand under, so a mixed. What is conisdered optimal ?

 

[zapataxiv]

What grip is the best for dl ? I'm a lefty and been doing left hand over right hand under, so a mixed. What is conisdered optimal ?

grip is pretty much up to you
I do the opposite of you as I am orthodox
more important is spacing. I try to do about a thumbs length from thighs. pull from mid foot and push down with my legs like im trying to push the earth away. also keeping the bar close is important too

 

[maximus__]

Basically it's just 5 kg more ?

Exactly.

 

[1rawdog]

Next challenge ? Let's try to build a good Squat and DL.

Good stuff, happy for you!
You have at least 20 lbs more than that in you with some work on technique. Probably take 10 minutes in a fresh session. First rep had a good enough pause to pass for gym legit , next two need a touch more. You put in the work, make them fully legit with a definite pause.
I can't see very well so I'm having trouble telling what size plates are on the bar, the numbers I'd guess add up to over 300lbs at a glance. If you wouldn't mind could you list the weight and quantity of each of the plates, I assume the bar is 20kg.

 

[Trabaho]

Good stuff, happy for you!
You have at least 20 lbs more than that in you with some work on technique. Probably take 10 minutes in a fresh session. First rep had a good enough pause to pass for gym legit , next two need a touch more. You put in the work, make them fully legit with a definite pause.
I can't see very well so I'm having trouble telling what size plates are on the bar, the numbers I'd guess add up to over 300lbs at a glance. If you wouldn't mind could you list the weight and quantity of each of the plates, I assume the bar is 20kg.

As you see in the thread title it's 264.555 pounds, in European numbers exactly 120 kilograms. It's 3 x 10 kg plates and a 20 kg plate on each side. The bar is a standard 20 kg bar. The small plates are all 10 kg and the large one 20 kg.

I'm not aware of rules how long a pause on the bottom has to be for it officially to count. I do the full motion however.

I don't consider the third a rep, at best half rep.

And thanks

 

[Trabaho]

Exactly.

 

[maximus__]

I remember the swearing episode of that show. Someone dropped the f bomb and it made it through editing.

 

[1rawdog]

As you see in the thread title it's 264.555 pounds, in European numbers exactly 120 kilograms. It's 3 x 10 kg plates and a 20 kg plate on each side. The bar is a standard 20 kg bar. The small plates are all 10 kg and the large one 20 kg.

I'm not aware of rules how long a pause on the bottom has to be for it officially to count. I do the full motion however.

I don't consider the third a rep, at best half rep.

And thanks

Ah, I did get the weights right but my shitty eyes thought maybe there was 2 10's on the outside, I thought you weren't giving yourself enough credit.

Nothing "official" about pausing like there is in an organized competition.
Just kind of a gym thing, come to a complete stop at the bottom. IMO and that of anyone who lifts seriously that I have ever associated with reps need to be consistent to "count". If you don't come to a complete stop it can be hard to know how much help you are getting from bouncing it off your chest or lifting your ass off the bench etc.

Depends on how honest you want to be with yourself (or others). For real serious strength athletes near their limit it could even affect their programming. As a bodybuilder I'd still do "cheat reps" in an effort to provide more work to the muscle but I would record it as such in my log something like 315 x6 +1.

Whatever makes you happy in the end, showing up is a win, keep it up.

 

[Trabaho]

Ah, I did get the weights right but my shitty eyes thought maybe there was 2 10's on the outside, I thought you weren't giving yourself enough credit.

Nothing "official" about pausing like there is in an organized competition.
Just kind of a gym thing, come to a complete stop at the bottom. IMO and that of anyone who lifts seriously that I have ever associated with reps need to be consistent to "count". If you don't come to a complete stop it can be hard to know how much help you are getting from bouncing it off your chest or lifting your ass off the bench etc.

Depends on how honest you want to be with yourself (or others). For real serious strength athletes near their limit it could even affect their programming. As a bodybuilder I'd still do "cheat reps" in an effort to provide more work to the muscle but I would record it as such in my log something like 315 x6 +1.

Whatever makes you happy in the end, showing up is a win, keep it up.

It's about power not max contraction for muscle growth. Goal is athletic not aesthetic. I know the mind muscle conection of bodybuilding. And what the muscle goes trough matering and not the lift itself. Here it is just about building strength and athleticism.
Then powerlifting is about completing the highest number possible within the rules of it to count.
I do it for the athleticism. I'm interested in improving kickboxing ability. I do like to look good. Which I don't now cause I got too much fat. Look good, feel good, perform good.

 

[Kowboy On Sherdog]

Dude you've got like 2 months. What's your bench at now?

285 ish lbs...

Right now I'm finishing my loaded bench workout with 3 reps of 265 lbs...

I figure if I can move those 3 reps to 285 lbs in 30 days... I'll be pretty close.

**** At the beginning of each week... I've been adding 5 lbs to every rep.

 

[Trabaho]

Teres majo minor are really sore today. The back muscle next to the armpits sort of. I googled the name I think it's accurate. From close inside grip lateral pull. Delayed muscle sorenes. Also my gluteus maximua aka ass muscle are sore to a degree. Sucks it's both upper and lower body. Usually I don't get sore. So gonna try to see what I can do today at the gym. Probably a mix. Can go today as long as I like, than next 3 days can't. After that can go plenty again. That muscle is just sore which sucks for whole body cardio and "functional fitness" and bag work. Whatever I'll just do a bunch of mixed stuff.
Not trying DL maxing today. Just can't. But plenty of time left to do all sorts of things this month. Work schedule is sort of relaxed.

 

[Trabaho]

Ah, I did get the weights right but my shitty eyes thought maybe there was 2 10's on the outside, I thought you weren't giving yourself enough credit.

Nothing "official" about pausing like there is in an organized competition.
Just kind of a gym thing, come to a complete stop at the bottom. IMO and that of anyone who lifts seriously that I have ever associated with reps need to be consistent to "count". If you don't come to a complete stop it can be hard to know how much help you are getting from bouncing it off your chest or lifting your ass off the bench etc.

Depends on how honest you want to be with yourself (or others). For real serious strength athletes near their limit it could even affect their programming. As a bodybuilder I'd still do "cheat reps" in an effort to provide more work to the muscle but I would record it as such in my log something like 315 x6 +1.

Whatever makes you happy in the end, showing up is a win, keep it up.

First one got a small pause, second one is chanelling the monumentum but it's not considered a bounce. It's just using the force. Do you got videos up I wanna see how you do it exactly. I do get what you mean.

 

[1rawdog]

First one got a small pause, second one is chanelling the monumentum but it's not considered a bounce. It's just using the force. Do you got videos up I wanna see how you do it exactly. I do get what you mean.

If i were you I probably wouldn't worry about this too much. I may not have worded my other replies too well. I gotta be really clear here, the most important thing is what suits your personal goals. From what you have said about your goals, namely athleticism and kickboxing, training in a more fluid style may be just fine for you.

I used the term "gym legit" before. It's just a slang type of thing, the key part is the word legit. Around the world I'm sure their are many different ways to get the point across but all it really means is to convey they opposite of strict, it's bro talk. A way off calling out bullshit too.

For example a guy claims he can bench 225 for 6 reps but the first 3 are strict and the last 3 Reps are with a bounce or less than full range of motion or lifting ass off the bench or help from a spotter, they don't count as legit. Myself and many other meatheads are calling BS on his claim, the guy did 3 legit reps. The claim of 6 is like stolen valor, offensive to a weak ego. I'll admit to feeling like that in some cases when I was younger, now I don't give a shit lol.

When I've used the word pause before that simply means keeping the bar completely still for long enough that there is absolutely no momentum effect. Other terms that might be used in casual conversation to convey the meaning might be inertia, dead stop or stored energy.

I have not watched it in a while but here is a video that if I remember correctly explains the ins and outs of the effects of the pause and what's called the Stretch Reflex. You may find it useful to help decide how to train according to your goals. Don't let the title worry you, you may use the bounce as a positive thing towards your personal goals. It applies to many lifts.

 

[Kowboy On Sherdog]

Remember this advice


Lift Hard
Be Hard
Go to the club Hard