Saw some interesting bench "programming" the other day. Guy walks in, puts 3 plates on each end, and benches 1 rep of 315 cold, no warmup at all. He had a real good bridge going, but was probably 200 lbs max so pretty impressive, especially considering cold (I do not know what exercises he did before this). He also did not have a spotter. Then he grabbed some dumbbells (do not remember weight) and supersetted some chest press stuff. Then he took a bar off of each side and did 2 or 3 close grip bench presses. Then he walked away.

I saw some guy squatting the other day after I had finished, with two plates that I think were 35s on the floor, and squatting with his heels on the plates and the balls of his feet on the floor, like 185 close to parallel and he was older, probably 45-55. Are these legit? Seem very unstable/dangerous to me.

Malucci - Rip talks about this in his book. It's a trick to raise the heels to allow you to squat deeper when you have hamstring flexibility issues. He somewhat disagrees with using this since it only perpetuates the real issue. Although using 35s seems a little overkill (most use 5s).

It mimics wearing WL shoes.

Seated military press on a smith machine, gloves on, 25 lbs on each side, rom from nose to the middle of the forehead. I'm not even sure the bar moved the distance of one of the pegs on the machine.

lol. SBR's reminded me of an old one at my college gym.

short and round mid-late thirties guy would come in and go to the smith machine in the free weight room. he always wore a grey polo that was at least 2 sizes too big, but who cares? it was bench day. he'd pull over a bench and raise up the stoppers where he was already in lockout. then he'd shove 45's under the bench to raise it up. apparently he wasn't warmed up enough, because he'd then go do machine incline bench.

on his way back, he'd grab two 45s from that side of the room and shove them on the smith machine. why? because he loads 500lbs and then tries to move it from the stoppers. total ROM was zero.

that's all he would do.

For any of you who don't read KSK it's great, but this article made me laugh.
http://kissingsuzykolber.uproxx.com/...tml#more-25484

Towel under pad might be the least evil thing. You don't want brosweat from the last guy who used the pad getting on your back.

I learned today that I'm able to lift more at my school gym because of the increased rage that I have; rage that is brought on by all the ******ry I witness, which far exceeds my public gym

http://www.tmuscle.com/free_online_a...mance/gpp_asap

I might do 3 minute rounds of this as my conditioning session this week.

They're way less gay than the 1kg dumbells.


Using 15kg plates outside 20kg plates make it easier to load and unload deadlifts. I like this.

are we always supposed to unrack ourselves during bench or is it fine to ask for a lift off? are there some accessory muscles i won't be developing by asking for a spot when im moving up to bigger weights?

Definitely use a lift off whenever you can.

Always ask for a liftoff, wtf?

yea maybe i should reread that part in ss. lent it to my friend.

Saw this olympic lifting idiot drop a 100kg snatch on his head. 30mins later he also passed out after doing a power clean and front squat.

WIL

I think you need to start recording all of your sets smiley.

I actually find it easier to keep tight unracking myself. Something about having all that weight dropped on my shoulders is not very comfortable. But this only works well if you have a bench where the peg keeping the bar in the rack is very low so you barely have to lift it.

ankle mobility is a huge issue that is helped by plates too. moreso than hamstring i would guess (and i may be way wrong, tho the reason is bc its kinda ez to cheat hammy mobility problems by relaxing the back, not that thats good.)

anyway, using heel elevation to find depth is more pronounced with high bar, front, and most of all overhead.

Yeah, that's fun, isn't it? Dropping the 230 on my back was actually less painful than I thought it would be.

i hate this guy. he deserves all the annoyances he gets. if he wants to run he should go outside and find a park. imo, its more rewarding than staring at the tv and the rest of the gymgoers. proly woudnt be for him, since he is obv an epic idiot.

Had to wait 10 minutes or so for the squat rack yesterday but I didn't mind: there was a chick using it who was no more than 5'4", pretty ripped but still probably no more than 130 lbs, and she was squatting 225, ass to grass. She wasn't especially attractive but anyone without a hideous face and a body like that is at least a 6, IMO. I rather humbly banged out my barely >bodyweight sets.

there is an old guy at my gold's that appears to just live on the treadmill, prolly bout 65ish or a little older and he runs 10 miles a day, 7 days a week @ a 6.8 mph clip.

can't really hate on him, that's intense.

I'm guessing sociologist, women's studies, or liberal studies.

Sadly, he is taking engineering. Obv I pointed out he was ******ed, but it can be tough to break down years of bro-science in a few casual convo's. He is likewise perplexed by the idea that you can't develop a muscle unless you blast it 50x and different ways in isolation.

Debating just agreeing with his gorilla methods to get him to stop talking.