|
amatella
|
 |
« on: October 21, 2011, 04:46:35 PM » |
|
Hey everyone. currently im on sl 5x5 routine. I had a pretty damn good bench for my weight, it was 170 for 2 reps on 30 degree incline. NOT AT ALL TRYING TO BE COCKY, but I am confused as hell because I always did the bodybuilding version of bench(from the moment I started). So my chest got SUPER STRONG but my arms didnt get much work out of it. I noticed today after switching to more of a powerlifting style as shown by dave tate. I maxed out at 155. Couldnt even get 5x5. My arms were EXTREMELY fatigued way more than usual. I changed the angle from 90* to about 45 -60 degrees. My tris got TOASTED. Im doing SL 5x5 (9th week) and how should I make my tris stronger? dips? maybe im doing something wrong? Im having trouble finding that point where the weight gets on my traps. I also had trouble remembering to pull the bar apart.
Im really surprised because I figured, shorter distance bar = easier, more leg drive = easier and (supposedly) 45-60* angle = easier than 90* . can someone plz help me out?
I tried filming a form check, but couldnt get a good angle because I had to hide the cam (my uni gym has a "NO CAMERA" policy)
thanks a lot!
|
|
|
|
|
Logged
|
+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
|
|
|
|
Little Sprite
|
|
« Reply #1 on: October 21, 2011, 04:57:57 PM » |
|
You could just be getting used to the new form. Definitely do dips. They're great for shoulder and tricep strength. I really haven't encountered someone who didn't do better on the PL style bench...but I guess they exist haha. You gotta just learn the form.
The PL bench is not a chest exercise. My chest is rarely sore from it. What is sore after is the shoulders and traps. However, right after I feel fatigue in the back, abs, shoulders, tris, and traps. The way Tate puts it is really a full body exercises. Mostly isometrically but it leads you engage your whole body--which isn't cheating. How wide is your grip?
|
|
|
|
|
Logged
|
|
|
|
|
amatella
|
|
« Reply #2 on: October 21, 2011, 05:01:03 PM » |
|
thanks for your response dude.
My grip is at ring finger. I used to do middle finger grip but thought it was too wide. yes my chest is actually very big in comparison to my arms because my entire time training until today i did flared out B style bench.
|
|
|
|
|
Logged
|
+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
|
|
|
|
Little Sprite
|
|
« Reply #3 on: October 21, 2011, 05:04:02 PM » |
|
thanks for your response dude.
My grip is at ring finger. I used to do middle finger grip but thought it was too wide. yes my chest is actually very big in comparison to my arms because my entire time training until today i did flared out B style bench.
Oh...well narrow your grip by 2 or so inches. Your pinkies should be inside the rings. That's a "legal" grip. Fingers outside the rings are sometimes called "illegal wides". You can go heavier on those because the ROM is greatly shortened. Anyway, that's probably why your tris are a bit weak. Hows your press? And how much do you weigh? |
|
|
|
|
Logged
|
|
|
|
|
amatella
|
|
« Reply #4 on: October 21, 2011, 05:06:28 PM » |
|
thanks for your response dude.
My grip is at ring finger. I used to do middle finger grip but thought it was too wide. yes my chest is actually very big in comparison to my arms because my entire time training until today i did flared out B style bench.
Oh...well narrow your grip by 2 or so inches. Your pinkies should be inside the rings. That's a "legal" grip. Fingers outside the rings are sometimes called "illegal wides". You can go heavier on those because the ROM is greatly shortened. Anyway, that's probably why your tris are a bit weak. Hows your press? And how much do you weigh? never knew that lol. I honestly never trained for strength before I just did it for aesthetics but now I now stronger = bigger. Press SUCKS. I maxed out at 95. I weigh 162. So by pinkies "inside " the rings do you mean that they should be on or before the rings? sorry if that sounds like a dumb question lol |
|
|
|
|
Logged
|
+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
|
|
|
|
Little Sprite
|
|
« Reply #5 on: October 21, 2011, 05:09:08 PM » |
|
Inside. So not on the rings. That doens't mean you can't EVER bench wide. It just means that the standard bench press has your pinkies inside the rings. You can bench wide to strengthen the chest. Also your press is a bit low I suppose, but I'm sure it'll climb up slowly. Do you have trouble near lockout?
|
|
|
|
|
Logged
|
|
|
|
|
amatella
|
|
« Reply #6 on: October 21, 2011, 05:10:37 PM » |
|
Yes lockout sux. I have long arms btw. so which should I do as far as grip is concerned? for OH press AND bench ?
|
|
|
|
|
Logged
|
+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
|
|
|
|
amatella
|
|
« Reply #7 on: October 21, 2011, 05:11:02 PM » |
|
for someone with long arms like myself.
|
|
|
|
|
Logged
|
+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
|
|
|
|
amatella
|
|
« Reply #8 on: October 21, 2011, 05:12:11 PM » |
|
correction, 95 is my 5 rm. I failed at 3 reps on the 4th or so set
|
|
|
|
|
Logged
|
+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
|
|
|
|
MercNil
|
|
« Reply #9 on: October 21, 2011, 05:19:18 PM » |
|
you can always post a video - this will help our fellow members analyze your form.
|
|
|
|
|
Logged
|
|
|
|
|
Little Sprite
|
|
« Reply #10 on: October 21, 2011, 05:20:30 PM » |
|
Grip should be just outside shoulder width, elbows in front of the bar and tucked in, not hanging out. For press that is.
For bench, about half inch from the rings is good for me.
|
|
|
|
|
Logged
|
|
|
|
|
Polished
|
|
« Reply #11 on: October 21, 2011, 05:21:15 PM » |
|
I agree with Sprite's first post; I believe the form just takes a couple sessions to get used to. Do lots of warm-up sets with an empty bar or 95. It's training the new motion more than anything that will cause you to progress.
|
|
|
|
|
Logged
|
Goals: Squat 365 ATG (315 3x3 Current) Deadlift 455 425x3Bench 275 1RM 245x3Check out my progress diary if you'd like =)
|
|
|
|
amatella
|
|
« Reply #12 on: October 21, 2011, 05:23:47 PM » |
|
so keep grip at the ring finger?
|
|
|
|
|
Logged
|
+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
|
|
|
|
Little Sprite
|
|
« Reply #13 on: October 21, 2011, 05:28:52 PM » |
|
so keep grip at the ring finger?
No lol, how did you read that in anything I've said? Your pinkies must be INSIDE the rings. Capish? PLATES===||xhandxxxxx==========xxxxxhandx||===PLATES x is the knurling (rough part) |
|
|
|
|
Logged
|
|
|
|
|
amatella
|
|
« Reply #14 on: October 21, 2011, 05:31:49 PM » |
|
lmao no I was talking to polished. he agrees with the first post but I was making sure the grip was correct. lol Im sounding retarded so ill stop
|
|
|
|
|
Logged
|
+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
|
|
|
|
