Message from Steve - NJ in Fitness #lifting

2018-01-18 20:30:39 UTC  

@The Huwhyte Ulf - VA Ah very helpful - "elbows behind the barbell turns the exercise into more of a front shoulder raise"

2018-01-18 20:31:16 UTC  

I do try to pin my shoulder blades before every set as well. Has helped isolate my chest.

2018-01-18 20:31:20 UTC  

I have bad shoulders and have been tweaking things on bench press for a while to try to find the safest method

2018-01-18 20:33:36 UTC

2018-01-18 20:34:15 UTC  

I've found that making sure your grip isn't too wide, keeping your wrists straight, arching your back, and your pushing shoulder blades together goes a long way

2018-01-18 20:35:07 UTC  

If your shoulders are already aching, you can still do a lighter underhanded bench press until they feel better

2018-01-18 21:03:26 UTC  

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)

2018-01-19 04:08:01 UTC  

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.

2018-01-19 04:10:23 UTC  

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)

2018-01-19 05:19:57 UTC  

@shyguy Thanks for posting that 5x5 workout link. I'm starting it Monday.

2018-01-21 02:45:30 UTC  

somtimes i feel like i am just putting stress on my joints and ligaments on not making any gains

2018-01-21 13:47:48 UTC  

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.

2018-01-21 18:36:39 UTC  

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.

2018-01-22 02:03:30 UTC  

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

2018-01-22 17:25:48 UTC  

I do not condone partial anything when lifting

2018-01-22 17:28:00 UTC  

If you do partial squats you are gonna be torn up

2018-01-22 17:28:14 UTC  

And you will have bad inflammation

2018-01-24 02:43:14 UTC  

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

2018-01-24 19:10:05 UTC  

How's your salt and potassium intake

2018-01-25 16:22:27 UTC  

Who needs pre-workout when you can take a taser hit instead?

2018-01-25 16:28:45 UTC  


2018-01-25 18:08:28 UTC  

@Steve - NJ is that you?

2018-01-25 20:06:16 UTC  

Hell no I busted my ass lifting

2018-01-25 20:06:27 UTC  

Can't do that

2018-01-30 03:34:51 UTC  

What do you guys think of 1 rep lifting?

2018-01-30 05:11:00 UTC  

I've utilized it before on Sheiko programs

2018-01-30 05:12:17 UTC  

It got me on podium both times and Westside uses it too

2018-01-30 11:36:20 UTC  

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?

2018-01-30 11:36:37 UTC  

I also do 3 x warm ups

2018-01-30 19:27:54 UTC  
2018-01-30 21:18:14 UTC  

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?

2018-01-30 21:21:23 UTC  

@Sonic I do three warm up sets - 5 x bar, 3 x 50%, 1 x 75%

2018-01-30 21:23:28 UTC  

I'd probably do more volume in sets if you're gonna do one rep

2018-01-30 21:23:34 UTC  

Like 5x1

2018-01-30 21:24:10 UTC  

At 85% of 1RM

2018-01-30 21:24:30 UTC  

Maybe 80%

2018-01-30 21:25:44 UTC  

I usually work up to singles with a high rep low weight, then 60% for 5 reps, 70% for 3, and go to singles

2018-01-30 21:26:50 UTC  

@Deleted User 3 sets of which specific lift for the warm up?

2018-01-30 21:26:55 UTC  

I have bad squatters elbow so I use singles and low reps to keep the inflammation down