Anyone interested in a group fitness challenge?

[Vutulaki]

Anyway fuck that bullshit what do you guys do when you stall due to strength limitations? back off and work on volume?

Deload is soon due too, I can feel it

Switch up exercises. E.g. If I was currently doing barbells and made some progress, go over to dumbbells and beat the old best numbers and then some. Then when dumbbells stall, go back to barbells. Another is change rep ranges. Hit new best numbers in 10s, then 8s, then say 5s, then triples, then maybe singles depends on what rep ranges you train. The training of each segment adds just a little gains and help make PRs in forthcoming segments, which in itself is novel stimuli which leads to a little gains which add to the next segment and so on.

LOL Ive actually switched to focussing on seated DB press instead of OHP I still do OHP but not at the intensity or volume as before just enough to keep form up.

What core work do you do, as in direct core work if any?

[Anastasios]

Anyway fuck that bullshit what do you guys do when you stall due to strength limitations? back off and work on volume?

Deload is soon due too, I can feel it

Switch up exercises. E.g. If I was currently doing barbells and made some progress, go over to dumbbells and beat the old best numbers and then some. Then when dumbbells stall, go back to barbells. Another is change rep ranges. Hit new best numbers in 10s, then 8s, then say 5s, then triples, then maybe singles depends on what rep ranges you train. The training of each segment adds just a little gains and help make PRs in forthcoming segments, which in itself is novel stimuli which leads to a little gains which add to the next segment and so on.

LOL Ive actually switched to focussing on seated DB press instead of OHP I still do OHP but not at the intensity or volume as before just enough to keep form up.

What core work do you do, as in direct core work if any?

My core work is deadlifts, squats, bench press et.c. Trust me no need for core work when you go heavy. If you can maintain good form with heavy weights, that in itself is better than core exercises. I have humongous ab muscles, obliques et.c. Literally my waist is big mostly because of the muscle mass and I haven't done ab work in god knows how long.

Barbell rows are also good for the core. Dumbbell rows even more because there is a transversal pressure. When you go as heavy as possible all these big exercises demand a lot from the core muscles.

[Luigi]

So its been a while since I checked my 1rm, but I checked it today and I increase it by 12%, which is supposed to be near impossible for seasoned lifters. Got 263.8 lbs, and actually my muscles were not even the limiting factor, if my bicep wasnt sore af I know I could have done more, possibly 10 lbs more which would be gains so good it would be truly sickening. When the weight was at the bottom my bicep felt crunched, my delt felt crunched, and my wrist felt crunched, but my muscles just kinda felt like they were working through a moderately hard set. Truly I am thankful for this gift of gains, but now I must rest. I will try to get to a sauna this weekend and eat some pho.

[Anastasios]

So its been a while since I checked my 1rm, but I checked it today and I increase it by 12%, which is supposed to be near impossible for seasoned lifters. Got 263.8 lbs, and actually my muscles were not even the limiting factor, if my bicep wasnt sore af I know I could have done more, possibly 10 lbs more which would be gains so good it would be truly sickening. When the weight was at the bottom my bicep felt crunched, my delt felt crunched, and my wrist felt crunched, but my muscles just kinda felt like they were working through a moderately hard set. Truly I am thankful for this gift of gains, but now I must rest. I will try to get to a sauna this weekend and eat some pho.

Great job mate. I trained for over 10 years to get to 120kg bench press.

Do you do bicep work? I find that bench press hurts biceps when I don't train biceps.

[Luigi]

So its been a while since I checked my 1rm, but I checked it today and I increase it by 12%, which is supposed to be near impossible for seasoned lifters. Got 263.8 lbs, and actually my muscles were not even the limiting factor, if my bicep wasnt sore af I know I could have done more, possibly 10 lbs more which would be gains so good it would be truly sickening. When the weight was at the bottom my bicep felt crunched, my delt felt crunched, and my wrist felt crunched, but my muscles just kinda felt like they were working through a moderately hard set. Truly I am thankful for this gift of gains, but now I must rest. I will try to get to a sauna this weekend and eat some pho.

Great job mate. I trained for over 10 years to get to 120kg bench press.

Do you do bicep work? I find that bench press hurts biceps when I don't train biceps.

Thanks bro. I never train biceps, because I find all bicep workouts are either boring or cause tendonitis real fast. Though if it will help my bench I might start incorporating some stuff.

[Som-Pong]

My bench is ridiculous. 70kg x5
140kg x5 squat
150kgx5 deadlift
OH Press 55x5

I wonder what's wrong with it. I'm reasonably strong.

[Vutulaki]

My bench is ridiculous. 70kg x5


I wonder what's wrong with it. I'm reasonably strong.

Youve only been training since Feb is whats wrong with it lol

Im sure youve lifted in the past but I mean this time around

[Vutulaki]

Also possibly long arms, I have super long arms and my push to pull strength ratio is insane, Coming off a long lay off I was able to bent over row 100kg for 8 reps straight after deadlifting 180 for reps first time in the gym for a while im talking circa 2 years+ out of action, yes the rows fucked me and my form wasnt 100 but I could muscle through it.

bench for me is another story, long arms that reach past my knees when im standing upright and a very bad wrestling shoulder dislocation that I never rehabed are my excuses

Bench is a legit test of upper body strength theres a reason gridiron and rugby coaches use it for testing pre season so Im not being dismissive of Luigi's recent accomplishments or the lift for that matter but I find solace in admitting defeat to the bench press in that I dont think it translates to many athletic endeavours or anything I will face IRL but the squat, DL and OHP I think do

I think the worst thing is getting smug looks from gym bros when they bench more than I can but then I remind myself that most of these guys have to use straps to pull 180 for a double when I can double overhand that no straps with relative easae depending on the bar knurling and my ego feels much better instantly lol

TLDR: Admit defeat, find your excuses if it helps you sleep but keep benching it is an essential lift IMO

[Som-Pong]

Cheers! Absolutely not giving up on it.
Haven't used anything other than chalk so far. I use a mixed grip on work sets though.

[Luigi]

Thats not as bad as you might think Som. Just get that 70 up to 75 and and you will be equal strength to an average gym bro in my experience, and of course your legs are much stronger than the average gym bro.