Message from @Deleted User
Discord ID: 407740419418619905
My set up is... grab bar with right hand, lean back and arch my back, put left hand on, push shoulderblades together, pin down shoulders. Lift and tuck elbows closer going down, slight arch of bar path forwad to sternum. Press up along same arch. I am religious about my set up and that's how I got my 410lb bench (and Sheiko programming)
410 is fantastic. I do something very similar. Grab the bar, tuck the sholders, brace, feet flat and go 1-2" below my nipples. Always keeping my elbows below the bar and the arms tucking in to 45 degrees against the torso on the bottom. Bar has to go from directly above your shoulders to below you nipples. If it goes up and down you are hurting your shoulders. I have been benching for decades adding 10lb a year last few - injury free (thank God) for 5x340. I don't do heavy singles anymore.
I pause banch each rep and I don't arch the back at all. I lift less weight that way but it is better to lift 30lbs less with good form and activate the same amount of muscle fibers then to put all that additional strain on joints and ligaments for no benefit. (I am looking at you above the knee rack-pullers haha)
@shyguy Thanks for posting that 5x5 workout link. I'm starting it Monday.
somtimes i feel like i am just putting stress on my joints and ligaments on not making any gains
Make sure you’re eating bone broth, or collagen and such. There are some good cheap gelatin supplements, bone broth is cheap. That stuff is really good for rebuilding connective tissue and join health.
Maybe you are @Pat-MA . Especially if you are doing partial movements, use straps and so on. Partial squats will destroy your recovery and really wear out your connective tissue.
I recently read that quarter squats can improve sprinting and vertical jump ability much better than full squats so I have been doing quarter squats because i like to play basketball and also have a bad knee if I squat about halfway down
I do not condone partial anything when lifting
If you do partial squats you are gonna be torn up
And you will have bad inflammation
Anybody have problems with cramping during squats? The last couple of weeks, ive noticed cramping basically as soon as I start my warmups. It's not so bad that its caused me to cut short a workout, and while Im no worldbeater, Im not a novice either, most of my working sets are between 365 and 430. Im not sure why this has started happening, I typically stay well hydrated and the only change ive made is more carbs before workouts
How's your salt and potassium intake
Who needs pre-workout when you can take a taser hit instead?
https://twitter.com/purposefulknife/status/956343337039966209
LMAO
@Steve - NJ is that you?
Hell no I busted my ass lifting
Can't do that
I've utilized it before on Sheiko programs
It got me on podium both times and Westside uses it too
I'm thinking about switching my 3 x 5 squats and deadies to 3 x 1 on account of I think it will have lower impact on my knees, which are getting sore as I increase my weight. Think it's worth a shot?
I also do 3 x warm ups
What sort of warm up do you goys recommend before the 5x5 lifting routine? Currently I do nothing to warm up, just start the lifts. Is it necessary or not really? Opinions?
@Sonic I do three warm up sets - 5 x bar, 3 x 50%, 1 x 75%
I'd probably do more volume in sets if you're gonna do one rep
Like 5x1
At 85% of 1RM
Maybe 80%
I usually work up to singles with a high rep low weight, then 60% for 5 reps, 70% for 3, and go to singles
@Deleted User 3 sets of which specific lift for the warm up?
I have bad squatters elbow so I use singles and low reps to keep the inflammation down
Or warm up before each lift?
If squatting and deadlifting same day I only warm up once but I still follow the 60 70 80
@Sonic I mean 3 warm up sets for each of the 3 x 5 core lifts i do. So six total sets, three warm up and three working
Gotcha. Thank you!
I haven't been working out, because I've been sick for the past few days. I still don't feel like I'm in the condition to do it. How long until I start losing gains? Should I at least try to do some pushups in my room?
Focus on getting better.