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That is key! Myofasical release along with mobility work is crucial!
STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread
- Thread in 'General' Thread starter Started by cincoseisdos,
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I kind of just meant squat progress. I am going to still try to do what i can in the gym as far as chest bi's and tri's maybe some shoulder lat and front raises. But nothing that is going to compress my spine shall be done anytime soon which disappoints me. I was chasing a 495 dead and a 405 squat. Which are now both out the window
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You never got back. You just learn and move forward. Stay positive broJust when progress is starting to be made
Threw my back out last night. My lower back...bad on squats. Perfect storm of new gym couldn't find foam rollers and didn't wear my belt. So i am 178lbs currently and had to do week 2 day one of candito last night.
Hit 290 for 9 reps. Felt great was loving life. Then was the 295 for 3 reps 5 sets, 1 set every minute. So set one was good. Then set two...i wouldn't even say i rounded my back it was more of too much forward lean and i had to good morning it a little to get out. Felt nothing during the set. Set three...puts weight on my back and my legs started shaking like they were both going to buckle and my lower back was lit up...walked it right back in. My lower back was on fire.
Just when i was doing so well too im going to have to take a good week or so off squats and deads....if not longer. Back to square one
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Damn man looking in this thread I'm weak as hell lol. I've been doing bb workouts for years and now I'm going to make that switch to focus on strength. 5x5 good starting point?
And is it cool if I do 5x5 for compound but then hit hypertrophy work on isolation?
And is it cool if I do 5x5 for compound but then hit hypertrophy work on isolation?
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5x5 should be the starting point for any serious lifter.
Experienced/Advanced lifters regularly implement 5x5 programs.
I do accessory isolation work on the "off" days. But it depends on your body. If your body is used to the volume an frequency then do it. Otherwise, just work your arms after your Friday lifts so you have two days to rest
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Pretty frustrating how my bench is so weak
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Shoulder DB raises worked wonders for me. Skyrocketed my numbers
Pretty frustrating how my bench is so weak
I'm also a fan of floor bench presses. Really helps focus on breaking the plane
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Which wireless earphones do you guys recommend? Recently lost my Power beats 2 and dont wanna spend another 200+ on a new pair
Rumble Gang
formerly retrohead182
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Same with me man. Since I've strengthened my back a lot though and shoulders my reps have gone up on the same weight I was doing. I need to man up already and ask for a spot when I bench so I can try going heavierPretty frustrating how my bench is so weak
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Just take a week off and stretch a ton. Once the shooting pain goes into more of an ache the end is near and you can get back to working out. I've done it too. You'll be fine and probably won't lose any strength.
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Hey gang, Life Time extended this through 1/31 and gave me two more codes, so if you missed out or want to take advantage of this let me know. My other two codes went quick last time so PM me if interested. Easy deal, I just email you link and you fill out online.
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Overhead press really helped me with my bench. Definitely ask for a spot, it's totally a mental / confidence thing too. Once you know and feel comfortable hitting higher weight you'll be repping it in no time.
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How's your setup? Scapulae retracted, arms angled in a bit, back arched, chin tucked, enough drive from your feet?
Pretty frustrating how my bench is so weak
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Yeah man. I don't know whats goin' onHow's your setup? Scapulae retracted, arms angled in a bit, back arched, chin tucked, enough drive from your feet?
Pretty frustrating how my bench is so weak
bigboss
Banned
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Gain weight.
Pretty frustrating how my bench is so weak
I picked up a pair of Studio wireless on eBay, look brand new and work perfect. Not under $200 though.
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Stronglifts 5x5 is a great start. Make sure you get your form down on all the lifts, it's crucial. Also, don't let ego get in the way especially when you're just starting out. Personally I didn't add any work to the 3 lifts in each workout but I don't see why you couldn't. Once you start lifting heavier weights the 3 lifts definitley take a toll on you, especially since you're squatting for every workout. Make sure you get adequate rest too.
What's your budget?
I've only heard great things about the Jaybird Bluebuds X2. They're sub-$200 but they're still around $150 lol
Amazon product ASIN B013HSW4SM
Never owned wireless earbuds from them, but their wired pairs are great
Amazon product ASIN B018RP7X0O
Pretty budget friendly pair at sub-$25
Amazon product ASIN B00V7ZZSGS
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I really like the way PH3 is set up for the big 3 lifts
But strongly dislike the lack of accessory work and lack of autoregulation on the big 3 lifts.
But strongly dislike the lack of accessory work and lack of autoregulation on the big 3 lifts.
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What do you guys mean by accessory work? Like isolation exercises?
I don't isolate anything except triceps and traps. Triceps for bench and traps so I can have big traps.
I guess abs too but that's common sense to me to prevent injury and get more power on my pulls.
I don't isolate anything except triceps and traps. Triceps for bench and traps so I can have big traps.
I guess abs too but that's common sense to me to prevent injury and get more power on my pulls.
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I've been working out for years I just never cared about strength. Especially bench, I only focused on DL strength but stopped caring as well and just started doing 5 sets of 20 reps instead. My legs grew like crazy during that time but of course strength never went up
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What do you guys mean by accessory work? Like isolation exercises?
I don't isolate anything except triceps and traps. Triceps for bench and traps so I can have big traps.
I guess abs too but that's common sense to me to prevent injury and get more power on my pulls.
Assistance workouts that'll bring up weak points. Could be both compound & isolation movements.
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Word. I'm gonna google that.
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Main accessory work I do is mostly arms because i have a hard to growing them unless I hit them with frequency and volume.
Main things I work on are shoulders. Cannot stress enough the importance of those DB lateral raises. I promise you your bench will go up if you're struggling
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Oh I get what you're saying now. Yeah man. Those are slept on hard. I just did those the other day. I feel like that's your foundation for a lot. It's not like everything has to be heavy weight. You need a strong foundation too.
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Yep. I always do a few sets of shoulder raises at least 2x a week.
I'm a fan of doing the side raise,front raise, shoulder press combo for one rep
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Front and side for one rep for me. Two sets of 8 twice a week.
