Personal best on bench last night

[MTOOFAST]

Bert, where do you workout? Maybe we could lift one day if you want to change things up a bit. I'm always looking for different workout techniques.

[BERT]

Bert, where do you workout? Maybe we could lift one day if you want to change things up a bit. I'm always looking for different workout techniques.

Elite

[BERT]

tried something a little different last night. Did our warm up with 135, then did two sets at 225, 5 reps each. That felt pretty good. Tried 255 and got that up with a small bump from my brother. Finished out with another set at 225, but could only do it 3 times cause i was pretty tired at that point. I'm happy as long as i can see progress being made


I have this weird problem while doing bench. I tend to push with my feet and it keeps scooting me up on the bench and sometimes i hit the bars pushing the weight up. That was on my first set, so the second one i put my feet more under me and that seemed to help a little. I think this has to do with my lack of concentration bs that i have a problem with.

[SS Junk]

You should always keep your legs tight and, yes, keep them under you more if you have a tendency to push your body. I usually have my feet bent back to where only the edges of the insides of them touch the floor. That keeps me from pushing myself into the air or pushing forward and acts as a great anchor. It also helps my arch.

[Mike]

Congrats

[BERT]

Just something i saw the gym last night that i thought was pretty cool. Watched a guy try to put up 600 on bench. While doing this the whole gym stopped and watched, thought that was funny. He was able to get 585 twice but couldn't quite get 600 up. Damn impressive if you ask me, but what do i know

[BERT]

Took all of last week off, got sick sunday and didn't feel like going til Thursday and by then decided a little break would do some good. I felt great last night, nothing really ached or anything.

[SS Junk]

I work out at a fluffy fru fru club for soccer moms. They have good daycare so it's about all I can do now. There aren't very many heavy lifters there, but they always get eye fucked if they are benching/repping anything over 250lbs.

[matts5.0]

After about a 1 year hiatus, more like 3 really, as i started going for a few months then stopped again. I am on my first week of bench, squat, and pulldowns/rows.
I put up 245 for 6 reps fairly easy. im happy.. i need to get my diet in check and stay with it this time.

[BERT]

Last night while doing bench was the first time in awhile that the front of my shoulder didn't hurt, so i was just happy about that all night lol

Pretty much did the same as last time, 225 5x, 245 3x, 255 once and got it up with ease (was told i could've gotten it twice) and finished out with 225 4x.

We did 4 sets on all the exercises last night and i felt pretty good afterwards. Progress, that's all i'm wanting. I get so down on myself so easily that i have to set small goals. Whatever works, right?



Only have one long term goal and that's to get up 315(or at least 3xx) at the begining of November. That'll be my one year mark in the gym. I have no clue if i can do it or not, but it gives me something to shoot for.

[Big A]

Good deal on the pain going away, injury will only get in the way of progress if it's not taken care of properly. Once you've been at it a while, progress literally happens a rep at a time. Stay realistic, and any forward progress is good.

Keep your calories and protein intake in check, and I don't see why 315 in 10 months isn't doable. Add a little 2.5lber per side each month on your max lift, and you're there. I'm not saying that's all you should go for, but at that minimum you've hit your mark.

My right shoulder is finally healing up as well, almost 3 months later, but now my left quadricep insertion at the hip is hurting. The joys of growing old and lifting heavy.

[BERT]

Good deal on the pain going away, injury will only get in the way of progress if it's not taken care of properly. Once you've been at it a while, progress literally happens a rep at a time. Stay realistic, and any forward progress is good.

Keep your calories and protein intake in check, and I don't see why 315 in 10 months isn't doable. Add a little 2.5lber per side each month on your max lift, and you're there. I'm not saying that's all you should go for, but at that minimum you've hit your mark.

My right shoulder is finally healing up as well, almost 3 months later, but now my left quadricep insertion at the hip is hurting. The joys of growing old and lifting heavy.

Cool, i'll try that.

And what do you mean by keep my protein and calorie intake in check? I'm not trying to lose weight at the moment so i've just been eating whatever(try not to eat too much "junk" though). Which is a new to me cause usually when i'm working out i'm trying to lose weight and watching calories

How old are you anyways? Can't be too much older than me.

[Big A]

Cool, i'll try that.

And what do you mean by keep my protein and calorie intake in check? I'm not trying to lose weight at the moment so i've just been eating whatever(try not to eat too much "junk" though). Which is a new to me cause usually when i'm working out i'm trying to lose weight and watching calories

How old are you anyways? Can't be too much older than me.

I kinda figured that you weren't concerned with fat, I meant that you need to be sure that you are getting enough clean carbs and protein to support growth. You should be counting calories even when gaining, albeit a bit less concered with "too much," and moreso with getting enough. Diet is just as important to growth as it is to cutting back down. Eat often to keep your metabolism working, and make sure that you really are getting eough calories everyday for maximum gains. Eating a huge meal at Mickey D's will get it done, but not nearly as effectively as eating cleaner meals throughout the day. Not eating right will have you gaining more fat than lean mass, which means that you will have to work that much harder on the back end to work it off, sacrificing more hard-earned gains to do so. Slow and steady works best for growing and dieting.

I'm 36, and even though I am slowly getting back into the swing of things, apparently I'm not going at it slow enough. The age comment was more a testament to recovery being much slower now than in my 20's, there's no way I would have hurt myself at the intensity I'm at, say 10 years ago. Even at 80-90% effort I managed to pull something.

[BERT]

I kinda figured that you weren't concerned with fat, I meant that you need to be sure that you are getting enough clean carbs and protein to support growth. You should be counting calories even when gaining, albeit a bit less concered with "too much," and moreso with getting enough. Diet is just as important to growth as it is to cutting back down. Eat often to keep your metabolism working, and make sure that you really are getting eough calories everyday for maximum gains. Eating a huge meal at Mickey D's will get it done, but not nearly as effectively as eating cleaner meals throughout the day. Not eating right will have you gaining more fat than lean mass, which means that you will have to work that much harder on the back end to work it off, sacrificing more hard-earned gains to do so. Slow and steady works best for growing and dieting.

I'm 36, and even though I am slowly getting back into the swing of things, apparently I'm not going at it slow enough. The age comment was more a testament to recovery being much slower now than in my 20's, there's no way I would have hurt myself at the intensity I'm at, say 10 years ago. Even at 80-90% effort I managed to pull something.

My problem is going to be that i don't eat enough. I'm so used to when i work out i eat less that i'm having to remind myself to eat more. I need to be eating more in the morning, or eating anything at all as i'm only drinking a protein shake in the mornings right now.

Here's an example of what i ate yesterday:
Protein shake in the morning
Banana for a snack
Chicken strips with mashed potatoes from Golden Chick(my weakness)
Protein bar for a snack
Power Bar energy bar for a pre workout snack
Protein shake after workout
Dinner about 30min after shake. Depends on how hungry i am on how long i wait after drinking the shake

Usually for lunch it's either a foot long chicken breast from Subway or a grilled Chicken Wrap with extra chicken from McAlister's

I think i eat plenty for lunch and plenty for dinner. I know i need to eat breakfast.

I'm almost 6'2" and as of this morning i weighed 198. Was around 205 before i got sick two weeks ago. But like you said, i'm trying to keep it as clean as possible cause i don't want to have to lose a ton a fat when i start doing cardio.

[Big A]

For breakfast I make a bowl of instant oatmeal, and mix a scoop of protein powder and gluamine. You could even add some honey or maple syrup for a few extra calories and better flavor. It's relatively quick and easy, boil some water in a kettle, mix, and let it cool a little. Especially when growing, you need a good first meal to get the day kickstarted.

The only other thing I'd change would be your post-workout meal. I'd recommend switching in a "weight gainer" instead of just protein. You need the carbs to replenish your glycogen stores, protein is the building block, but carbs are the bricklayer and mortar. Anothet trick I picked up is to eat a tablespoon of natural honey just before that shake. This will spike your insulin, and open up the floodgates into your muscle cells so to speak. Other than being tasty the result are pretty much imperceptable, but every little trick helps.

Beyond that I'd still suggest to actually tally up your calorie count, you don't know what you don't know. You are spinning your wheels if you truly aren't eating enough, and that 315lb bench won't happen on heavy lifting alone.