Lmao, reveal your true SN sir.

Do you do your inclines at a 15-30 angel or something? I bench a lot more than you and I don't think I could incline db 90x7 @45 degrees even if I did it before flat bench.

When I do inclines the bench is pretty low, I adjust it like that because I feel too much on my shoulders otherwise. I dunno if that is cheating or not but it's my preference. I can take a video next time if you want to see exactly what I mean. Also, that set was basically to failure.

Full ROM? (i.e. DBs touching your chest) Impressive if so.

I usually do my incline benching on a relatively low incline for the same reason (like in the 2 or 3 hole on the adjustable bench. It's probably between 15 and 30 degrees.

Yeah I would assume most people are doing around 30 deg max. I used to do shoulder press at 60...

Yeah full ROM except for the very last rep, almost failed on that rep so did not go as low. Pretty sure i do it 15/30 degrees too then. I'm going to the gym soon and will record the DB OHP, I believe I said I do 75s.

Eh, if you're doing seated DB press with 65-75 lb DBs for full ROM after bench pressing, you're significantly stronger than I am and my hat's off to you. That said, your DB press suggests that your barbell OHP should be higher than I recall it being.

uploading the vid now and yeah i can only do 115x6-8 for BB OHP which is def weak compared to some of my other lifts. My form is prob messed up cuz it feels weird on my lower back when doing them.

Uploaded:

Yap that's def full ROM. I guess you're just a dumbbell master. Once you develop better core strength your standing OHP will catch up. I don't think the two lifts are as related as db bench/bb bench, however. Standing OHP just demands so much back/abs strength.


nice work, get swole, i see cerratus, i fapped

Impressive, although not quite full ROM and your left arm doesn't look like it's coming down quite as far as your right.

I'm still not convinced those aren't stage DBs, but impressive regardless. I agree, with Evo, your OHP should shoot up once you get your form down and your core's a little stronger. Some people around here belt up for OHP, might help you to have something to cue you to brace your abs (if that is in fact your weak point).

It's pretty close to full ROM and meh perhaps.. everything I used to do was DB's when I started lifting and never changed up my routines/exercises. Agreed, my back doesn't grow/sucks in general. hahaha, that sounds like a line pulled from bb.com

Thanks and yeah not full ROM's but close. I don't think it is either after viewing the vid again but I think I always did that to be honest- something to always work on. Stage DBs? Maybe I will try the OPH with a belt next time and see how it feels. Does that mean when you are pressing you are trying to stuck out your stomach against the belt?

New week new macros for 10/7+

Monday- 60g fats, 430g carbs, 200g protein
Tuesday, Friday, Sunday- 60g fats, 330g carbs, 220g protein
Wednesday, Saturday- 65g fats, 290g carbs, 220g protein

10/7/13
1 scoop Jack3d (old version)
Monday- Upper body power

Pendlay rows:
175x5 x3

Weighted pull-ups:
25x8
35x8

Lat pulldowns: (double resistance)
80x8 x2

DB bench:
90x5
95x5 x2
95x4

Weighted dips:
35x8 x3

DB OHP:
75x8
75x7
75x6

DB standing curls:
40x10 x3

Standing french press:
70x10 x2
70x8


Macros:
3,096 calories
65g fats
442g carbs (43g fiber)
204g protein

New goal: Take this down.. Sorry Snitch as much as I like you, I'm gunning for 4th haha. I'm sure you won't give it up 2 easily. It's going to be a huge challenge considering I'm only 166 lbs as of 10/7/13. I'm upping calories every week so I should gain weight soon.

4 00Snitch 270 @ 202 - 9/30/2013

I think the gap is more form/technique related than core strength.

The gap is mainly because he is using some pecs for his Seated DB Press. Very common for dudes to use the backseat to incline bench those suckers up. Still impressive just saying there is a buttload of pecs there.

great log, i'm not as qualified to comment on form as others...but what i can say

you have an incredible ability to post here and take advice, this seems to be the biggest deterrent for most people in life. So few people lack the discipline and are not open to other's opinions for help, so great job on that, it's nice to see.

Interesting but makes sense considering how u see my chest pumped out.

Thanks man. I know for a fact I have a lot to learn. This forum is better than bodybuilding.com or any others. The advice on here generally speaking is quite valuable and I appreciate it.

10/8/13
1.5 scoops of old Jack3d
Tuesday- Lower body power

- Worked a lot on DL's today. There were these two powerlifters who compete doing rack pulls/DL's next to me and literally broke down my DL for an hour. They were very nice, helpful, and extremely knowledgeable. I see them at the gym everytime I workout. The one guy said if you saw the difference between my DL during my initial set and now there is a big different but still a lot to work on. I will outline the points which helped me out.

1) My feet should be positioned as if im about to do a box squat or in the position as if I was going to jump as far as possible. Take that stance and make it even more narrow.

2) Point my toes slightly outward because it helps with locking out

3) Keep my arms straight at times (they were slightly bending when I would pick up the weight during liftoff)

4) My start position should be as if I have a rope and trying to tug a moving truck but while im tugging the truck stops. I should have my ass out but not low like a squat so my hamstrings are activated.

5) Think about this all I want before the lift but as I get into my stance just lift that chit up, do not jam myself up mentally when Im at liftoff.

6) When the bar is near my knees, really squeeze my ass while coming up after that. I should feel it a lot on my legs if I am bringing it up properly.

7) Work on my hip flexor mobility. He said to do a wall sit but have my chest near the wall and if my knees or front of body hit the wall im phucked up and if I feel like im falling backwards obviously phucked up. Another exercise to practice everyday is to put my arms in front of me and start putting my ass out until I feel like my hamstrings are so tight I cannot go out anymore. He said to do this everyday and when I build it up use a kettleball while doing it.

8) My start position should be a fluid motion. By the time I put my ass out if the bar isn't coming up slightly at that point I am not in the right position. It is kinda hard to explain this point but I know what he means. Basically I would get in my stance THEN grip the bar and start the lift which makes it that I have to lift up the bar using more of my back.


Squats:
225x5
245x4
245x5

Squat machine:
250x10
270x10

Leg extensions:
170x10
190x10

DL:
225x10 x2
225x5 x2

Standing calf raises:
270x15
290x10 x2

Calf extensions:
190x10 x2
210x10

Lying leg curls:
125x8
140x8


Macros:
2,892 calories
63g fats
356g carbs
217g protein

^^^^^ Good stuff, EV.

I'm sure the suggested hamstring stretches are real good but you should almost def add in some SMR. I've just been static stretching my hams/calves for the last month and it's made a huge difference.

Thanks brah.

SMR is good too, I'm just a noob at it. I'm gonna look into it cuz they have it at my gym.

Here's a place to start: http://forumserver.twoplustwo.com/85...dback-1209610/.