You have a good bench. You should be able to max out at 315 soon. Your bench is a lot stronger then mine AINEC. When I get to ur weight I wanna be able to do 315 too and I don't think you are far from it. Do you have any tips for my bench? See anything I am doing wrong- aside from the butt action as a last resort to get the weight up.

I am honestly the last person to ask about bench form. For good or bad my bench form was set before I tried to learn how to lift correctly and I have never bothered to try to correct it.

http://www.youtube.com/watch?v=4uY0I-i0R-A

This is the only bench video I have ever made in my life which was taken about 1.5 years ago when I was about the same weight and strength, which is easy for me to know cause i have been about the same weight and strength for 3 years.

I honestly have no idea if my elbows are flaring or not, although it is pretty clear I don't excessively arch my back or flare my delts or any of that other stuff.

Unless you are a competitive powerlifter or benching "normally" messes up your shoulders too much, I am not a big fan of all the tricks like having a super wide grip or contorting your body or taking the bar down to your bellybutton or all the other tricks powerlifters do to decrease ROM.

Cause really, who are you fooling anyways?

Agree, wholeheartedly. Even doing 8-10 rms for my sets taken to failure beats up my tendons/joints pretty hard. Squattin 1rms does practically nothing unless you do it really frequently (5+ times/wk). Only done 1 1rm dl in my life so I have no idea.

If this is how you still bench, you need to be tighter. Even your leg position could be slightly in a tighter position imo. At least that is my preference.

11/13/13- Wednesday (off)
2,856 calories
70g fats
317g carbs
227g protein

- off days suck but I'm healing up too so not terrible. I do feel terrible tho, keep falling asleep at work because of day 2 of no pre workout. It feels horrible. I need craze to survive throughout the night. Didn't think it was this bad.

11/14/13- Thursday (off)
2,910 calories
69g fats
329g carbs
223g protein

- woke up at 645pm so didn't have much time to do anything before work. Packed up some, bought my gf a present to give her when I get there, and basically getting everything set up for the trip. Prob will lift tomorrow.

11/15/13
Friday- upper body

- no pwo is still killing me. Falling asleep at work everyday since and it's hard to function. My left rotator cuff still hurts so took an easy benching. I guess I must have had bad form when doing the max out of 290 because even after taking two days rest it still hurts.

Pull ups:
X12
X10

Lat pulldowns:
140x6
160x6

DB row:
95x6
100x5
110x5 x3

Bench:
135x12
135x15
185x8
205x8
225x7 (rot. cuff hurt too much to do any more sets)

Decline:
135x12
185x10 x2

Standing DB curls:
35x10
40x7
40x6


Macros:
3,462 calories
62g fats
505g carbs
200g protein

Well it looks like the injuries will be your end. Good game. It was a good run. Time for maintenance.

fack maintenance. get big or die trying lol.

Did not lift today and yesterday I went to NYC for my good friend's 1st show. I am very proud of him being 6'4 260lbs coming all the way down to 6'4 185 lbs 5% body fat. He lost a ton of weight and I thought he looked very good especially being over weight majority of his life. He told me now that he has time he's gonna train with me and once he gets my back a lot better I should compete. We shall see.







Afterwards, we all went to Bareburger which was good as hell. I got a huge burger with onion rings. One of my buddies friends was only 24, looked like Loco except was jacked was 5'8 186lbs and the whole time was analyzing my diet. He asked me what my macros were, what my re-feed day was, how much weight am I gaining a week, etc. I asked him how much is he trying to gain.. he told me get up to 200 lbs but he refuses to get fat so maybe not that high. Must have been Loco's long lost brother. Anyways, after that I met up with a friend from college who lived about 15 mins away. She was celebrating her bday with friends at a nice bar. Pretty sick they had their own limo and once we got to the bar they had their own bottle service. The place was packed and was there till 4am then got McDonalds then went home. Prob had like 200g fats yesterday, don't even care lol.

SS + GOMAD obv

Try to fix your rotator cuff, bro. don't just let it get worse.

GOMAD ha
I have been stretching it.. turning wrist 180 degrees extending arm and putting wrist against the wall
any other suggestions?

http://forumserver.twoplustwo.com/85...dback-1209610/

Also check out Starrett's vids on youtube

I don't have any specific advice. Maybe ask in the beginner's thread.

11/18/13
Monday- Upper body power

- working my last night shift then off for the next 7 days! Pumped. My flight is wed mad early. I'm gonna be packing the whole day then gong to sleep early. I need to save up cuz my buddy's Bachelors party is in march in New Orleans. In jan or this coming year I wanna do some live MTTs too so def need to save dem monies.

- today felt great working out. Those off days def did some good. I still felt a little tightness but pretty insignificant compared to the pain I was previously having. Felt awesome to work out a whole session. Really light weight today because I don't wanna risk injuries. Def lost some strength but ill get it back soon, not worried about it. From now on no more maxing out for a while.


Bench:
135x15 x2
185x5 x2
205x5
225x8
225x7
225x6

Incline bench:
135x8
155x5
175x5
185x5 x2
185x4

Decline bench:
135x8
185x5
205x5
205x6

Pull ups:
8
8

Lat pulldowns:
160x6
180x6

Bent over rear delt raise:
25x12
30x12
35x10 x2

Dips:
x10
25x12
35x8 x2

Standing curls:
35x10
40x6
45x6 x3

Arnold seated DB:
35x10
40x10
45x8 x2


Macros:
3,355 calories
61g fats
504g carbs
204g protein

0 hours of sleep, time to lift. Ni excuses.

Lifting on no sleep without craze? Crazy.

crazeeeee ftwwww

oh I just took it!! loool

Your buddy has flamingo legs. Dam bro, tell the guy to train legs.

he deadlifts 490, in the pic it looks that way but his quads are ripped. veins and definition bro, you would be jelly.

^Oh Jesus Christ, this revelation is going to lead to another 3 day loco bender

I feel like I just got 10 hours of sleep. this chit is amazing. I feel bad for those who don't abuse this supplement. it will be the death of me.

That's funny, because I feel bad for those who do.

ha typical
haters gonna hate but it does work.
in all honesty I did need it today
the other 400 times I took it, I prob didn't.

loool. Do you mix it up in a shake or have you resorted to just snorting it straight up the nose?

Your youtube channel is natty gains or something, right? Might need to add an asterisk to that channel name.