Jeff finally loses 40lbs and doesn't lose strength challenge. - Page 17

Do you have someone spot you when you bench? There's only one bench vid on this page, and you didn't have one. The third rep looked pretty easy, then you just rack it for some reason. I would suggest having a spotter, for me sometimes even just the mental aspect of being able to go 100% makes the weight easier.

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05-31-2012 , 10:34 PM

#404

Spenda

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start doing push-ups at home

are you just expecting it to go up by doing it every 4th/5th day?

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06-01-2012 , 03:06 AM

#405

Jeffawesome

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Join Date: Feb 2006 Posts: 2,211

Slant- I almost never have a spotter. I assume that would help. Ill ask (as much as I don't want to) for a spot next time i bench.

Spenda- I guess I was expecting it to go up every week much like my other lifts.

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06-01-2012 , 03:32 AM

#406

Soulman

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SS is notorious for producing weak upper body lifts (ex-bench monkeys like miles, cha et al excluded). GSLP is a much better fit with the daily push-ups and chins if you want more balanced lifts imo.

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06-01-2012 , 07:51 AM

#407

Jeffawesome

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SOULMAN DON'T YOU GET IT! IM FAT AND CAN'T DO CHINS!

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06-01-2012 , 08:04 AM

#408

Soulman

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lol, there's a sweet thread linked in the FAQ started by our never-appearing mod Smiley on how to improve them.

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06-01-2012 , 08:36 AM

#409

Jeffawesome

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How bout by not being a fat ass. HA!

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06-01-2012 , 09:56 AM

#410

HalfSlant

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I got a >bw 5rm on SS without doing anything extra outside the gym, and also I have ****ty shoulders.

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06-01-2012 , 10:06 AM

#411

Montecore

RPElf = +EV

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Congrats on the PRs and WIM!

I agree with the frequency pushups and chins idea -- they helped me a fair bit when I did them last year. I'm probably going to have to get back to doing them at some point. The only problem is the doorways in my house are too big to hang my chin up bar

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06-01-2012 , 10:08 AM

#412

Montecore

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Also + 1 on asking for a spot on bench -- it makes things 100% easier, because you can focus solely on moving the weight as opposed to being worried about crushing your trachea. However, if you do ask for a spot, be extremely clear about what you want; the guys in my gym are all pretty good in general, but having someone ruin your bench set by upright bro-ing a rep or two that you could have gotten really blows.

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06-01-2012 , 10:10 AM

#413

JohnnyRyall

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Join Date: Apr 2008 Posts: 1,436

i was never able to do chins/pulls. best thing that helped me was using a band for assistance.

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06-01-2012 , 10:11 AM

#414

Montecore

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Quote:

Originally Posted by JohnnyRyall

i was never able to do chins/pulls. best thing that helped me was using a band for assistance.

Also negatives. I took my coworker from barely being able to hold onto the bar to doing one unassisted solely through negatives, so it can be done for sure.

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06-01-2012 , 10:32 AM

#415

Spenda

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Quote:

Originally Posted by HalfSlant

I got a >bw 5rm on SS without doing anything extra outside the gym, and also I have ****ty shoulders.

It's possible, it's obvious it's not going to happen for Jeff though. He's struggling with ~.67bw for 5.

I never got 5xBW bench on SS, but mine has gone from lolweak to lolnotthatweak since going to RPT + DB bench accessory.

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06-01-2012 , 11:51 AM

#416

HalfSlant

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I am certainly not an authority on benching heavy.

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06-01-2012 , 01:19 PM

#417

Montecore

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I can't really comment on how good SS is for bench either, since I got my mad benching skillz by bro-ing it up for my first few years in the gym.

All I did was bench twice a week and do a lot of heavy single, doubles, triples, and negatives (especially negatives) and my bench went up from a 1RM of 95->300 in 2 years and to 330 in 3 years.

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06-01-2012 , 01:41 PM

#418

Spenda

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I just think for the pressing movements, the answer is more volume

for the squat and DL, the answer is more intensity

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06-01-2012 , 03:58 PM

#419

Jeffawesome

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So what's my plan? I know you're all gonna be shocked, but I'm not good at pushups. I can do them just not that many. I'm down to just do them at random times throughout the day. I might actually start going to the farther gym, because they have an assisted pull up machine.

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06-01-2012 , 04:02 PM

#420

Jeffawesome

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I really love squatting now, after breaking through my plateau I can't wait to squat again. Going to really try and focus more on nutrition this month.

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06-01-2012 , 04:05 PM

#421

Montecore

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Do 4-6 sets of push-ups a day, at about half to two thirds of the amount that would make you fatigued in one set. Spread them out; I used to do one set right when I woke up, one when I left for work, a few sets at work, and one or two sets at night. If you can only do 10 before you get tired, just do 5 or 6 and add a rep or two each week, or another set.

For pullups, just buy a bar and install it in a doorway in your house that you pass by somewhat frequently. Every time you pass under it, do a negative.

You will be astonished at how quickly you improve at these if you just GTG with them.

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06-01-2012 , 04:08 PM

#422

Spenda

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how many push-ups can you do in a row without having to take a break?

I do 5-8 sets a day at about 80% of my max reps, same with chins. I'll do them before I leave the house, before a meal, before I go on a run, etc... I pretty much never do a set while I'm just sitting around the house.

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06-01-2012 , 04:08 PM

#423

Jeffawesome

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Will start doing pushups today.

I have a pull up bar, I used to use a chair and do one leg chin ups (with as little assistance as possible). Is that what you mean by a negative, or do you mean like jumping up and lowering myself with some control?