Personal best on bench last night

[Big A]

Progress is progress Bert, slow and steady is the name of the game, keep at it.

I stuck to super slow sets of 135 for 12 this weekend, and again yesterday, and talk about BURN. Ho lee crap that hurt. If DOMS is any indication, it was a damn good workout, even if my ego suffered. The lesson is not to take off that much time again, regardless of the "good" excuses I come up with.

[Taylor]

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.

You don't have a weird problem, you have horrible form.

[BERT]

You don't have a weird problem, you have horrible form.

I got the problem part right

So how do I fix that?

[White_lightning]

I got the problem part right

So how do I fix that?

try to bench the weight.. not squat it..

drop your weight. and lift your legs/knees off the ground/bench like a leg raiser till you can handle/balance the really light weight with out falling off the bench..

[SS Junk]

I got the problem part right

So how do I fix that?

You try this?

http://www.dfwmustangs.net/forums/showpost.php?p=943241&postcount=49

[Big A]

I got the problem part right

So how do I fix that?

Funny you mention it, for the super slow sets of 12 I mentioned above, I kept my legs at 45* at the waist, and crossed my ankles. It takes the legs completely out of play, and forces you to be aware of your core to balance, and you feel the slightest bit of bad form.

Seriously, back off the weight and try this for a few weeks, I promise you that the slower reps at a lower weight will still work your pecs enough to grow, if not more so than tossing up the heavier weight. Try it with 135lbs real slow, and you'll see how much "heavier" it gets after about 5-6 reps.

Unless you are targeting a specific weight for a bench competition, don't worry about lifting xxx lbs. Focus on form, controlled movement, and 100% exertion.

In a case like this I see that chasing your brothers numbers, though good for motivation, isn't doing you any favors in the long run.

[BERT]

It seems the longer i workout the less this has been a problem. It still occurs every now and then.

Monday night i just kept the weight at 225 and did 3 sets. I actually tried keeping my back on the bench the whole time and not using my legs to help out. Did fine til the 3rd set when i was more tired.

I'll start trying out what y'all are saying. Thanks for the input

[BERT]

Now i'm also trying to decide when i want to start cutting back on eating so much and try and get in "summer shape". At first i thought about waiting til May but that might be too late lol

[Big A]

Now i'm also trying to decide when i want to start cutting back on eating so much and try and get in "summer shape". At first i thought about waiting til May but that might be too late lol

It depends on how much you need to lose, and by when. When dieting is the perfect time to forget your max poundages, and change it up to lighter weight and strict form. Higher reps is better for burning calories, so forget the weights you've been lifting up to this point, lighten everything up, and target 12-14 slooow and "perfect" reps.

[stangin4lyfe]

Now i'm also trying to decide when i want to start cutting back on eating so much and try and get in "summer shape". At first i thought about waiting til May but that might be too late lol

Throw in some cardio!!

[BERT]

Throw in some cardio!!

I know this is an excuse, but the older i get the harder it is to do cardio cause i have a severe deviated septem(it's at a 90* angle) to where i damn near can't breathe out of my left nostril. I need to get it fixed but that's not cheap. So i haven't ran since 2010. I can just breathe out of my mouth but it's very aggravating with this nose issue.

NOW, after all that said, i do plan on trying to see how well i can do some cardio after April

[BERT]

It depends on how much you need to lose, and by when. When dieting is the perfect time to forget your max poundages, and change it up to lighter weight and strict form. Higher reps is better for burning calories, so forget the weights you've been lifting up to this point, lighten everything up, and target 12-14 slooow and "perfect" reps.

Not really sure how much i "need" to lose. I'm at 205 this morning and that's the second most i've ever weighed, but this time i'm not just sitting on my ass doing nothing while at this weight. I have a little gut, nothing major. I want to say i need to get down to 185 but that's only because i know what i look like at that weight without lifting. I just want no gut at all, and if i accidently show my abs, so be it lol


on those 12-14 reps, do i keep it at 3 sets?

[Big A]

NOW, after all that said, i do plan on trying to see how well i can do some cardio after April

A slow burn is best for fat-burning, not all out high heart rate sprints. I think you'll be fine once your lungs are up to snuff. Won't be as easy with one nostril, but definitely doable.

Not really sure how much i "need" to lose. I'm at 205 this morning and that's the second most i've ever weighed, but this time i'm not just sitting on my ass doing nothing while at this weight. I have a little gut, nothing major. I want to say i need to get down to 185 but that's only because i know what i look like at that weight without lifting. I just want no gut at all, and if i accidently show my abs, so be it lol


on those 12-14 reps, do i keep it at 3 sets?

Considering you'll be that much leaner at 185 with the added muscle, I'd say that's a good target weight. You can always up your calories again if you get to say 190, and that's where you want to be. In terms of muscle preservation, slower fat loss is best, so I'd recommend shooting for losing no more than 2lbs a week, and a lb per week is even better when you have the time to go that slow. That being said, at the 2lb max, that'll take 2.5 months to lose the 20lbs to get to 185. Wait 'til May, and you'll be well into July when you hit your target weight. Start now, including cardio. Get on the elliptical, move at what feels to be a fast walking pace, and get a little faster as your lungs allow it. Shoot for 100-110 bpm if it's got a monitor on it, most of the ones in the gym do now a days. It won't "hurt" to get your HR higher than that, and is good in the cardio sense, just not necessary considering your septum issue. The nostril thing is exactly what you called it, an excuse.

The main point here is the shift of mental focus. Continue to give 110% exertion with the weights, but don't worry about strength gains while you are cutting, focus on form for now, and the burn. Realize that this is a calculated shift that is 100% on par with your overall goals, and don't let your ego get in the way of that. I've personally been on that mental rollercoaster before, freaking out when the poundages started droping, and it ALWAYS got me away from the diet, and back to lifting heavy, and consequentially the fat loss stopped. It wasn't until I was able to truly make leaning up the primary focus, that I was able to get the fat off.

For high rep workouts I like to do 3 exercises per bodypart, at 3 sets of 12-14 reps, with 12 being the target. Do it for a few months, and you will have that much more control and muscular awareness when it's time to buld strength again.

[BERT]

A slow burn is best for fat-burning, not all out high heart rate sprints. I think you'll be fine once your lungs are up to snuff. Won't be as easy with one nostril, but definitely doable.




Considering you'll be that much leaner at 185 with the added muscle, I'd say that's a good target weight. You can always up your calories again if you get to say 190, and that's where you want to be. In terms of muscle preservation, slower fat loss is best, so I'd recommend shooting for losing no more than 2lbs a week, and a lb per week is even better when you have the time to go that slow. That being said, at the 2lb max, that'll take 2.5 months to lose the 20lbs to get to 185. Wait 'til May, and you'll be well into July when you hit your target weight. Start now, including cardio. Get on the elliptical, move at what feels to be a fast walking pace, and get a little faster as your lungs allow it. Shoot for 100-110 bpm if it's got a monitor on it, most of the ones in the gym do now a days. It won't "hurt" to get your HR higher than that, and is good in the cardio sense, just not necessary considering your septum issue. The nostril thing is exactly what you called it, an excuse.

The main point here is the shift of mental focus. Continue to give 110% exertion with the weights, but don't worry about strength gains while you are cutting, focus on form for now, and the burn. Realize that this is a calculated shift that is 100% on par with your overall goals, and don't let your ego get in the way of that. I've personally been on that mental rollercoaster before, freaking out when the poundages started droping, and it ALWAYS got me away from the diet, and back to lifting heavy, and consequentially the fat loss stopped. It wasn't until I was able to truly make leaning up the primary focus, that I was able to get the fat off.

For high rep workouts I like to do 3 exercises per bodypart, at 3 sets of 12-14 reps, with 12 being the target. Do it for a few months, and you will have that much more control and muscular awareness when it's time to buld strength again.

Thanks man. The nose thing, oddly enough, really doesn't bother me during an exercise, it's catching my breath afterwards is a real bitch. And sometimes scary considering it's getting worse the older i get. I won't even get into how much of a pain sleeping is, that's a whole other topic.

Now, i'm going to do the high reps on all my workouts, correct?

[Big A]

Thanks man. The nose thing, oddly enough, really doesn't bother me during an exercise, it's catching my breath afterwards is a real bitch. And sometimes scary considering it's getting worse the older i get. I won't even get into how much of a pain sleeping is, that's a whole other topic.

Now, i'm going to do the high reps on all my workouts, correct?

You aren't alone with the breathing troubles interfering with sleep, and I know first hand that you are still able to get plenty big and strong.

Yes, high reps for everything.