STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[Tank Top Master]

Today's WO, for example:

1) Squat 5/3/1:
W/U
1x5@ 65% TM
1x5@ 75% TM
2x3@ 85% TM
1x1@ 95% TM

2) BP:
W/U
1x1@ 79%, 82%, 87%, 91%, 94%, 98% TM
1x1@ 110% (used Slingshot)

3) Pendlay Row:
W/U
1x1@ 74%, 79%, 83%, 87%, 91%, 96% 1RM
3x3 @ 79% 1RM

4) Seated Leg Curls: 4x10
5) Cable Row: 3x10
6) Hammer Curl: 3x10
7) Face Pulls: 3x12

Rep scheme for all lifts changes depending on which lift is done using 5/3/1 percentages. Only going over 3 reps on warm-ups or 5/3/1 5's sets.

 

[wayniac211]

Forearm burnouts with 45 bar was crucial. First real workout in yrs. Had to blaze after to calm nerves.

 

[max powers]

Would it be easier to build mass, then strength? Or the other way around? Intuitively, it seems like building size then strengthening whats there is the answer, but it also seems to be that building strength then focusing on gains is what most do.

 

[aNYone]

Would it be easier to build mass, then strength? Or the other way around? Intuitively, it seems like building size then strengthening whats there is the answer, but it also seems to be that building strength then focusing on gains is what most do.

Building muscle and and building strength aren’t mutually exclusive.

A bigger muscle = a stronger muscle respectively speaking.

One can tailor their training to a specific goal but best believe if someone’s max bench jumped 40 pounds working at high percentages of their max in the 1-5 rep range they definitely got bigger over that time.

Additionally whether you train for strength or train for size the principle of progressive overload still reigns true.

In a nut shell getting bigger is getting stronger and vice versa.

 

[SupremeBeing5]

Forearm burnouts with 45 bar was crucial. First real workout in yrs. Had to blaze after to calm nerves.

What you mean? What was the workout?

 

[SupremeBeing5]

How can I increase my Bench? My bench always been weak.

What do you guys do weekly for bench pressing?

I’m at a calorie maintence right now btw.

I’m 163lbs but I’ll be bulk to 180 this fall/winter.

I do Push Pull Legs.

I’m gonna start doing this....



I feel like my main reason is because I don’t have a spotter.

But tips are welcomed.

Thanks....

 

[aNYone]

How can I increase my Bench? My bench always been weak.

What do you guys do weekly for bench pressing?

I’m at a calorie maintence right now btw.

I’m 163lbs but I’ll be bulk to 180 this fall/winter.

I do Push Pull Legs.

I’m gonna start doing this....



I feel like my main reason is because I don’t have a spotter.

But tips are welcomed.

Thanks....

How many times do you bench a week?

 

[BIG LEEMELONE]

How can I increase my Bench? My bench always been weak.

What do you guys do weekly for bench pressing?

I’m at a calorie maintence right now btw.

I’m 163lbs but I’ll be bulk to 180 this fall/winter.

I do Push Pull Legs.

I’m gonna start doing this....



I feel like my main reason is because I don’t have a spotter.

But tips are welcomed.

Thanks....

Pushups til failure then immediately go into lady pushups til failure. This helped my bench big time

 

[W)taps]

How can I increase my Bench? My bench always been weak.

What do you guys do weekly for bench pressing?

I’m at a calorie maintence right now btw.

I’m 163lbs but I’ll be bulk to 180 this fall/winter.

I do Push Pull Legs.

I’m gonna start doing this....

I feel like my main reason is because I don’t have a spotter.

But tips are welcomed.

Thanks....

lol im 165 and do push pull legs. 1rm on bench is 300.

do all your lifts twice a week. push, pull, legs, rest - repeat.

My flat bench increased a lot when I started doing heavy incline bench press and incline DB press. just dont pin yourself lol

 

[SupremeBeing5]

How many times do you bench a week?

Twice.

Pushups til failure then immediately go into lady pushups til failure. This helped my bench big time

How many times a week? How many sets? When do you do it during a workout or just alone time at the crib?

lol im 165 and do push pull legs. 1rm on bench is 300.

do all your lifts twice a week. push, pull, legs, rest - repeat.

My flat bench increased a lot when I started doing heavy incline bench press and incline DB press. just dont pin yourself lol

What’s wrong with you? Telling me your max and not to get pinned. FOH. I’ll smack you with your own hands then make you strip and kick you off the block.


My max bench is 255. I been lifting for years. But had to take a step back to achieve other goals in life so I ended up slacking and I started lifting again consistently in June.


Ok incline. You start off with that?

 

[mplsdunk]

Full body boys.

Bench 6x4 195, should have done 205...

Squats 6x3 305, wasn’t bad either

Shooting for 385 for a double in two weeks.

Then seated shoulder press on smith and leg press.

Been squatting twice a week and benching twice and hitting legs 3x total but one is accessory day. Every day is full body+ arms. My body takes the beating well since it’s lower volume and not total leg destruction, just a few leg exercises a day. I’m hitting every muscle group when I lift but it’s evenly dispersed so it’s all good.

I’ll do it until I stop making gains and run another body building program for 12 weeks then do it again.

 

[BIG LEEMELONE]

How many times a week? How many sets? When do you do it during a workout or just alone time at the crib?

Just don't do it on bench days. You will get pinned. Ask me how I know . I would do them at home and after a while you really develop this type of strength and stability in your elbows and forearms/wrists that allows you to push more weight

 

[SupremeBeing5]

Just don't do it on bench days. You will get pinned. Ask me how I know . I would do them at home and after a while you really develop this type of strength and stability in your elbows and forearms/wrists that allows you to push more weight

How many times a week?

How do you know?

 

[wayniac211]

What you mean? What was the workout?

Wrist curls with 45 bar

How can I increase my Bench? My bench always been weak.

What do you guys do weekly for bench pressing?

I’m at a calorie maintence right now btw.

I’m 163lbs but I’ll be bulk to 180 this fall/winter.

I do Push Pull Legs.

I’m gonna start doing this....



I feel like my main reason is because I don’t have a spotter.

But tips are welcomed.

Thanks....

Eat more food. Work harder on triceps and forearm/grip. Reverse grip bench to help with balance. Push ups @ least 300 daily. But 1st u Gotta psyche your mind frame that you’re a ****ng beast. That you’ll eat them weights up and put a hole on the mf bench

 

[Tank Top Master]

How can I increase my Bench? My bench always been weak.

1. Gain weight. When your weight goes up, your pressing potential will increase. This applies to the BP moreso than almost any other lift, imo.
2. Get bigger and stronger. If your chest, triceps, or shoulders are weak and or small, you need to bring them up asap. Start off with training them with heavy, low-rep compound lifts and finish them off with lighter, higher-rep isolation movements for adding mass. A thicker torso decreases the distance you have to bring the bar down to reach your chest.
3. Build your back up. Same thing as #2, but apply it to back. A bigger back means you sit higher off the bench and will decrease the distance the bar has to travel. The shorter the range of motion, the easier it will be to move big weights.
4. Use a wider grip. Don't go outrageously wide, but use as wide a grip as you can comfortably and safely execute the lift with. Again, decreased ROM --> increased lift.
5. Arch your back and use your legs. A flat back makes it harder to use your legs to help the drive weight up.
6. Use chalk, wrist straps/gloves and a belt.

 

[tay1]

The knee popping he has going in that video was

Is that normal? My shoulder pops and cracks but nowhere near the extent of that. My shoulder has always been like that tho

 

[SupremeBeing5]

Wrist curls with 45 bar

Eat more food. Work harder on triceps and forearm/grip. Reverse grip bench to help with balance. Push ups @ least 300 daily. But 1st u Gotta psyche your mind frame that you’re a ****ng beast. That you’ll eat them weights up and put a hole on the mf bench

1. Gain weight. When your weight goes up, your pressing potential will increase. This applies to the BP moreso than almost any other lift, imo.
2. Get bigger and stronger. If your chest, triceps, or shoulders are weak and or small, you need to bring them up asap. Start off with training them with heavy, low-rep compound lifts and finish them off with lighter, higher-rep isolation movements for adding mass. A thicker torso decreases the distance you have to bring the bar down to reach your chest.
3. Build your back up. Same thing as #2, but apply it to back. A bigger back means you sit higher off the bench and will decrease the distance the bar has to travel. The shorter the range of motion, the easier it will be to move big weights.
4. Use a wider grip. Don't go outrageously wide, but use as wide a grip as you can comfortably and safely execute the lift with. Again, decreased ROM --> increased lift.
5. Arch your back and use your legs. A flat back makes it harder to use your legs to help the drive weight up.
6. Use chalk, wrist straps/gloves and a belt.

Wow amazing advice. Thanks a lot fellas. I will tell you guys how it goes as I continue my quest for 315 bench.

 

[W)taps]

What’s wrong with you? Telling me your max and not to get pinned. FOH. I’ll smack you with your own hands then make you strip and kick you off the block.


My max bench is 255. I been lifting for years. But had to take a step back to achieve other goals in life so I ended up slacking and I started lifting again consistently in June.


Ok incline. You start off with that?

save the tough guy talk over the net. i'll wash you up. you cant ask for advice and then try to be all tough, when you're the one asking for help.
and I said dont get pinned because you admitted yourself that you felt like not having a spot is slowing you down. im telling you to bench heavy but be smart about it and dont pin yourself overestimating yourself. esp i you do both flat and incline.

 

[BranchLifestyle]

So it begins...I'm starting to buy equipment for my home gym today.

Thank God for Craigslist.

 

[macbk]

Nothing irks me more when someone doesn't wipe down the treadmill or bench when there is clear-as-day sweat visibly left are their use .

 

[getback]

So it begins...I'm starting to buy equipment for my home gym today.

Thank God for Craigslist.

That's how I did it bruh. Accumulated a set of hex dumbbells. Lat pulldown/mid row station. Treadmill. Miscellaneous bars.

Olympic plates and dumbbells are easy to restore if they're a little rusty and/or banged up.

What are you looking to get?

 

[getback]

How can I increase my Bench? My bench always been weak.

Supplement your barbell bench press with dumbbells. Maintains symmetry/balance so you don't have to cheat with one side.
Mix in board presses. Helps with sticking points.
Vary your grips.
Depending on your morphology, it's not always safe to touch the bar to your chest. You can only stretch the chest so much on the eccentric until the load eventually transfers to the anterior shoulder. No bueno.
Deadlifts for overall strength.

 

[BranchLifestyle]

That's how I did it bruh. Accumulated a set of hex dumbbells. Lat pulldown/mid row station. Treadmill. Miscellaneous bars.

Olympic plates and dumbbells are easy to restore if they're a little rusty and/or banged up.

What are you looking to get?

Plates, adjustable dbs, floor mats.

Getting 90# powerblocks tonight for 200.

 

[m boiz]

I try to hit it at least 6 days a week. Haven't hit legs in a couple of months, might do them tomorrow.

 

[SupremeBeing5]

save the tough guy talk over the net. i'll wash you up. you cant ask for advice and then try to be all tough, when you're the one asking for help.
and I said dont get pinned because you admitted yourself that you felt like not having a spot is slowing you down. im telling you to bench heavy but be smart about it and dont pin yourself overestimating yourself. esp i you do both flat and incline.

Oh ok thanks. I was joking lol. I play too much.

I can still wash you though. But thanks for the advice. Really appreciate the help everyone.