Stats time!

[papaya00]

Wow. Not bad for 11 months. But how old r u? Are you in any sports?

Going 21 this year. NS soon. =O I swim and run too. But my body is not as nice as yours.

 

[Weightloss101]

So the bar touches your chest at bottom position before going up? Good, quite strong.

But what theory is it that beginner trains upper body first?

It's like do breasts implant, no money so do one side first, got money then do another side.


BTW do you train your back as well?

You have strong chest but if your back is not as strong, you'll cause muscle imbalance, posture problem (hunching camel).

Does the bar have to touch your chest???
That would make you shoulders/triceps go below the plane of your back and wouldn't that increase the chance of injury?

Is it consider a proper bench if your fore arms are forming a 90 degree with your shoulder before your push back up?

 

[ketua]

Does the bar have to touch your chest???
That would make you shoulders/triceps go below the plane of your back and wouldn't that increase the chance of injury?

Please refer to post #1. The guideline is stated there.

To have a fair assessment and comparison, a full ROM (range of movement) is desired (and much difficult that 1/2 fxxk ROM).

It's so common that people bench at the top 1/3 or 1/2 of the movement range, and squat 1/2 way or even 1/3 way down, or do chin/pull at a range within 15-85% (didn't go all the way down nor all the way up), etc, etc.

Probably only thing cannot cheat is deadlift, even if your form sucks, no matter what, the bar has to go up till lockout.

Is it consider a proper bench if your fore arms are forming a 90 degree with your shoulder before your push back up?

At bottom position, the forearms are ideally vertical to the ground, and upper arms are at about 45 degree from your torso, and hence the bar will be around your lower chest.
If upper arms flair out at around 90 degree, then the bar would be at around neck, which is not so 'friendly' to your shoulder joins. But some people can lift heavier in this way. I think it's called the neck press or something.

 

[papaya00]

why is this so similar to mine? lol.

 

[Ferrari^^]

next target 70kg per side for bench press.....3 and a half plates....already maxed out back for machines but target to improve and have a fuller range of motion.....

 

[Ferrari^^]

for home workouts target to improve range of motion and intensity....

 

[Ferrari^^]

while maintaing the same weightage

 

[galapogos]

next target 70kg per side for bench press.....3 and a half plates....already maxed out back for machines but target to improve and have a fuller range of motion.....

"Fuller range of motion"?

How do you have a "fuller range of motion" when the bar is already touching the chest at the bottom and locked out at the top?

 

[ketua]

next target 70kg per side for bench press.....3 and a half plates....already maxed out back for machines but target to improve and have a fuller range of motion.....

...and what do you mean by this?

...just in case, the assessment for this Stat thread is for free weight at 1RM @ full ROM.

 

[Ferrari^^]

my bench has a pretty full range of motion....targetting fuller range of motion for my lat pull down and cable rows.....also for my home work outs....basically FeeL the Intensity and not cheat...and feel the muscle working...like an engine...

 

[skweam]

alot of strong people here...

 

[Ferrari^^]

Great i got my account back. Yes i will start to do the routine i did with kebinu and gang. Deadlift and squats together. i am targetting 2.5X bw for deadlift and 2X bodyweight for squats. And it will be done on thursday. However i will do light for squats ard 2 plates as squatting heavy slows mi down when running. And my ippt is coming. for bench its 1.5 bodyweight. shoulders and arms train at home since i got my own weights.

so 2.5X bodyweight is 98.1 X 2.5 = 245.5 make it 250, 250 / 20 = 12.5 so its 6 plates a side
i can only do 3 now...will try

for squats, i will do 2 plates first, with super strict form.

my goal is basically to lose bodyfat and get stronger.

for bench, which i am doing later on ive got to hit 140kg

98.1 X 1.5 = 147.15

and yeah i would like to say that deadlift helped mi alot....i feel bigger and stronger after doing it...though some slight muscle pain but that is good. Adding to that i never get injured. becos i do a warmup first.

also of course some ppl pescribe to losing strength when losing fat...im not intent on doing that....i will do deadlift and squats....try and hit 2.5 BW for deadlifts....for squats its 2X but not now...its deads for me first....and see whether i would able to lose the fat...if not then nevermind jus work on gaining strength.....then once i get the strength maybe can meet for another workout session

 

[galapogos]

Welcome back.

250kg is 5 20kg plates a side and some other chapalang smaller plates.

I think you should work on increasing your hip mobility so that you can actually perform the squat and deadlift movements properly first w/o weights, rather than just straightaway whack heavy weights. From what kevin described your squats and deadlifts, you are using your lower back and arms a lot for the rounded back deadlifts (never a good thing), and not using your glutes at all for the squats.

Never compromise form too much for load. Once your back starts rounding and/or your knees buckle, you're in trouble.

 

[sazuro]

Welcome back.

250kg is 5 20kg plates a side and some other chapalang smaller plates.

I think you should work on increasing your hip mobility so that you can actually perform the squat and deadlift movements properly first w/o weights, rather than just straightaway whack heavy weights. From what kevin described your squats and deadlifts, you are using your lower back and arms a lot for the rounded back deadlifts (never a good thing), and not using your glutes at all for the squats.

Never compromise form too much for load. Once your back starts rounding and/or your knees buckle, you're in trouble.

plus 1 for truth.
seen alot of people doing this at school gym.
doing weights far beyond what they can handle.

sometimes, contain your ego and train properly. dont overdo it.

 

[Ferrari^^]

okay yes i know back as straight as possible...

 

[Majestic12]

If you have the time to read from the first page, it is quite interesting to see the transformation of this forum.

There used to be more online camaraderie - these days, not so much.

 

[Gabriel_23]

as of 25/06/10

BW 90kgs

bench 180kgs 1 rep max

 

[cowed77]

great work gab! damn! 2BW bench...

 

[J.Hetfield]

bw 80kg. bench 1RM 80kg deadlift 125kg. just hit 1x my bw only gonna train more

 

[cowed77]

at least ur not disillusioned like ferrari was/is...
gogogo dude!