Anyone interested in a group fitness challenge?

[Vutulaki]

Looking at the rest of the program ahead I know Im already strong enough to do every workout except the last 2, which look pretty daunting. The 2nd last day Ill be at a weight where I usually do 6 reps for 2 sets and then I am no longer able to get 6 and the reps deteriorate. The program has 8 sets of 4 reps. I'll be surprised if I achieve that. Then the last workout of the program is 10 lbs over that, 10 sets of 3. I think I might have the strength for that, but my delts will hate me and I'm a bit worried they will get tweaked or even injured. But, assuming I truly am building strength maybe I will be ready for them.

For clarity are you doing the samolov jr program across all or multiple compound/comp lifts if so that sounds brutal if not what are you doing exactly sorry if I missed it.

Just bench. I'm also doing squats but not according to any program.

Cool interested to see how it works out for you then run it myself for bench which is my worst lift.

While we are on the topic I use a really narrow grip when benching im talking maybe an inch out from the two smooth bits in the centre of the bar. Im wide and also have orangtan arms so yeah

Ever since I had my shoulder dislocated in wrestling years ive benched like this. I pretty much bench with my tris almost no pec involvement, any thoughts?

[Vutulaki]

Thinking about picking up some protein powder today. Any insights or recommendations?

They are all the same shit man, its more about the mixability and taste if you actually care about the latter. Whey is cheap as fuck so they arent going to bother subbing some other shit in there however additives vary so worth considering that aspect but they arent going to add something instead of wheyt just extra shit to bulk it up. I'ts just dairy by product, creatine is cheap as fuck to produce too, I think they get it from slaughter house offal and shit lol

Try to get free samples online, whether its established brands or online platforms or start up brands just keep registering new emails and getting free samples sent to you

[Luigi]

For clarity are you doing the samolov jr program across all or multiple compound/comp lifts if so that sounds brutal if not what are you doing exactly sorry if I missed it.

Just bench. I'm also doing squats but not according to any program.

Cool interested to see how it works out for you then run it myself for bench which is my worst lift.

While we are on the topic I use a really narrow grip when benching im talking maybe an inch out from the two smooth bits in the centre of the bar. Im wide and also have orangtan arms so yeah

Ever since I had my shoulder dislocated in wrestling years ive benched like this. I pretty much bench with my tris almost no pec involvement, any thoughts?

If your barbell has the thin smooth lines in the middle of the textured part I was always taught to line those up with your ring finger and that has always felt comfortable for me so I never changed it. Narrow grip is okay as long as you are fine with it working your triceps more than your pecs. Some guys use an ultra wide collar to collar grip which focuses on the pecs. It also reduces the ROM so if you can get used to the technique you may be able to lift more than you can conventionally. For me though wide grip is uncomfortable so I avoid it, also I think I read Doug Hepburn ended his career with a nasty injury while going heavy with wide grip.

[Vutulaki]

If your barbell has the thin smooth lines in the middle of the textured part I was always taught to line those up with your ring finger and that has always felt comfortable for me so I never changed it. Narrow grip is okay as long as you are fine with it working your triceps more than your pecs. Some guys use an ultra wide collar to collar grip which focuses on the pecs. It also reduces the ROM so if you can get used to the technique you may be able to lift more than you can conventionally. For me though wide grip is uncomfortable so I avoid it, also I think I read Doug Hepburn ended his career with a nasty injury while going heavy with wide grip.

Conventional grip makes it feel like my shoulder is going to pop out hence the narrow grip, ill just live with it, it's not the end of the world and I dont plan on competing or care about my PR anymore well not really

[Anastasios]

For clarity are you doing the samolov jr program across all or multiple compound/comp lifts if so that sounds brutal if not what are you doing exactly sorry if I missed it.

Just bench. I'm also doing squats but not according to any program.

Cool interested to see how it works out for you then run it myself for bench which is my worst lift.

While we are on the topic I use a really narrow grip when benching im talking maybe an inch out from the two smooth bits in the centre of the bar. Im wide and also have orangtan arms so yeah

Ever since I had my shoulder dislocated in wrestling years ive benched like this. I pretty much bench with my tris almost no pec involvement, any thoughts?

Bench press is not an optimal exercise unless you reach a high technical proficiency. Check the vid I posted of my bench with my setup. If you learn to keep a protracted and depressed tension on your shoulder blades, while pressing, and arching, and pressing your feet down, it will feel different. The bar should not go straight up and down but more at an angle, from unracked position to lower chest, and elbow direction should follow and be unchanged in the eccentric and concentric. So you should not aim to get the bar on your lower chest but rather aim your elbows. It will take a long time and a lot of practice before it all comes together though. Re grip, slightly change your grip once every few weeks to adapt to make it feel more natural.

Otherwise you can do dumbbell bench press, it's a faster solution and you hit chest better.

[Anastasios]

Just bench. I'm also doing squats but not according to any program.

Cool interested to see how it works out for you then run it myself for bench which is my worst lift.

While we are on the topic I use a really narrow grip when benching im talking maybe an inch out from the two smooth bits in the centre of the bar. Im wide and also have orangtan arms so yeah

Ever since I had my shoulder dislocated in wrestling years ive benched like this. I pretty much bench with my tris almost no pec involvement, any thoughts?

If your barbell has the thin smooth lines in the middle of the textured part I was always taught to line those up with your ring finger and that has always felt comfortable for me so I never changed it. Narrow grip is okay as long as you are fine with it working your triceps more than your pecs. Some guys use an ultra wide collar to collar grip which focuses on the pecs. It also reduces the ROM so if you can get used to the technique you may be able to lift more than you can conventionally. For me though wide grip is uncomfortable so I avoid it, also I think I read Doug Hepburn ended his career with a nasty injury while going heavy with wide grip.

I'll film when I do cambered bar bench press next wednesday. I get an extra 10-15cm ROM and the bottom range is mostly chest. I need 100kg to hit full ROM though, with an empty bar the ROM is same as normal bench and it literally stops dead 10+ cm above my chest lol.

[Anastasios]

Thinking about picking up some protein powder today. Any insights or recommendations?

They are all the same shit man, its more about the mixability and taste if you actually care about the latter. Whey is cheap as fuck so they arent going to bother subbing some other shit in there however additives vary so worth considering that aspect but they arent going to add something instead of wheyt just extra shit to bulk it up. I'ts just dairy by product, creatine is cheap as fuck to produce too, I think they get it from slaughter house offal and shit lol

Try to get free samples online, whether its established brands or online platforms or start up brands just keep registering new emails and getting free samples sent to you

After the pandemic protein powder has gotten expensive as fuck here. I could get it for below 100 SEK per kg, now its closer to 300. Protein from chicken is cheaper now...

Edit: just checked there's protein powder for 210 per kg. Thats 13 kr per 50g of pure protein. I can get chicken breast at 10kr for 50g protein. Still cheaper with real food. In Thailand I bet the protein powder is much more expensive and the chicken much cheaper.

[Vutulaki]

Re grip, slightly change your grip once every few weeks to adapt to make it feel more natural.

So move my hands out say half an inch every couple of weeks? is that what you mean?

[Vutulaki]

Thinking about picking up some protein powder today. Any insights or recommendations?

They are all the same shit man, its more about the mixability and taste if you actually care about the latter. Whey is cheap as fuck so they arent going to bother subbing some other shit in there however additives vary so worth considering that aspect but they arent going to add something instead of wheyt just extra shit to bulk it up. I'ts just dairy by product, creatine is cheap as fuck to produce too, I think they get it from slaughter house offal and shit lol

Try to get free samples online, whether its established brands or online platforms or start up brands just keep registering new emails and getting free samples sent to you

After the pandemic protein powder has gotten expensive as fuck here. I could get it for below 100 SEK per kg, now its closer to 300. Protein from chicken is cheaper now...

Edit: just checked there's protein powder for 210 per kg. Thats 13 kr per 50g of pure protein. I can get chicken breast at 10kr for 50g protein. Still cheaper with real food. In Thailand I bet the protein powder is much more expensive and the chicken much cheaper.

Chicken breast isnt pure protein though so Im not sure thats a fair comparrison or did you mean something else? its late not sure if Im understanding

Anyway thats like 1.80AUD per serve when allowing for the conversion rate, its still a decent price and for those of us who dont work in our own restaurant the convenience of shakes is great but yes I think chicken breat here works out about half the price of protein powder so youre right though chicken is cheaper regardless of if youre in Sweden Thailand or AUS and more so in Thailand where im sure they import their protein powder

This all looks gay as fuck, its the top thai protein powder brands

https://www.lifestyleasia.com/bk/beauty ... s-journey/

[Anastasios]

Last nights training

Banded side kicks yellow band x 20,20,25
Banded eccentric external rotations big purple band x 10,10,10

Pullups x 10,10,10 Shoulders felt shit still, hoping this round of pain goes away soon
Barbell press failed, shoulder was too fucked for even 60kg
Cable overhead tricep extension 8th plate x 20, dropset 6th x 10, dropset 4th x 8, dropset 2nd x 8
Concentration curls 11 x 20,20 Bicep was in pain too from the shoulder pain, radiates down the arm.

Have double trouble now with both left glute and left shoulder in need of repair.