I wish my gym had the stuff for box squats.
Officially in the 300lb bench club, feels good. I'm coming for you 3 plates.
That's what you think, but you can just grab a moveable bench and put it behind you on the squat rack (assuming it's not a full cage). If you want to adjustt height, just throw a plate or two on the top. Problem solved.
Had to take two weeks off and just got back in the gym today. Lost a lot of progress but feeling back healthy again and ready to make some summer gains. Lifted with a friend of mine today but he isn't motivated like I am. Really miss havin a good training partner :-/
Stayin hungry is half the battle
I sincerely doubt you loss much progress being out of the gym for a couple weeks. Sure you may be momentarily weak, but you generally regain that "lost" strength real quick. Two weeks is nothing. You'll be fine.
I'm about to start a brief 1-2 month cut on Tuesday. I'll be eating around 200 calories under maintenance.
I usually do 5x15 on standing calf presses at the beginning of the week, and 5x15 on seated calf presses at the end of the week. I know I can't build muscle while in a caloric deficit, but I'm not sure how to go about my volume.
On my major compounds, I'm doing 4x5-6 to build strength, but I'm not sure about my accessory work like triceps pulldown, and such.
Any tips?
I don't ever do calf raises regardless of bulking or cutting, but I'd say just scrap em while you're cutting. I don't think calf strength is a relevant goal really, so while cutting just focus on maintaining your strength for important lifts: i.e. the big 4. I'd cut down on the pulldowns etc as well.
Wait, who said you can't build muscle while cutting?
Basic physics - thermodynamics. You can't create mass out of nothing. You have to supply your body with additional energy (calories) above your baseline maintenance for your body to increase in size. This is one of the most frustrating facts for a lot of novice lifters/bodybuilders, especially the stubborn ones, but once you accept it you're a lot better off.
what are some ways to improve your bench?
Bench more. Improve your form - not just during the lift but also during the set-up. If you're set up in a weak position, your lift will be weak. Here's a good resource:
http://70sbig.com/blog/2013/04/ac-discusses-the-bench/.
While working on your actual bench is the biggest factor for getting the lift up, some accessory work and other lifts will certainly benefit you. Other chest assistance work - incline, decline, dips - should help out. But also focus on building a strong/big upperback - Kroc and bentover rows - to give yourself a good base to press off of. Also, work on your shoulder strength by overhead pressing.