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Old 01-01-2013, 04:13 PM   #26
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~1.5x bodyweight deadlift. Working weight is 265 now, goal is ~300.

As close to 1.5x bodyweight squat as I can get. I'm at 230 now, realistically I'd like to add 50lb to that this year.

250lb bench. At 210 now, but been stuck at 200-210 for a while, after trying various training changes. About to finish my very first 5-3-1 cycle, so in another cycle or two I'll see if that's helping.

115lb press. At 90 now, and been struggling to improve much on this one, also.

Clean up my diet, kinda fell off when the days got a lot shorter.
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Old 01-01-2013, 04:26 PM   #27
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Quote:
Originally Posted by idget_rex View Post
I would be about 170 again. Would cut water to get to 165. I like being lean, especially in the summer with sports and such.
Aww the "such" part is the keyword.
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Old 01-01-2013, 04:27 PM   #28
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Quote:
Originally Posted by jsmaze View Post
~1.5x bodyweight deadlift. Working weight is 265 now, goal is ~300.

As close to 1.5x bodyweight squat as I can get. I'm at 230 now, realistically I'd like to add 50lb to that this year.

250lb bench. At 210 now, but been stuck at 200-210 for a while, after trying various training changes. About to finish my very first 5-3-1 cycle, so in another cycle or two I'll see if that's helping.

115lb press. At 90 now, and been struggling to improve much on this one, also.

Clean up my diet, kinda fell off when the days got a lot shorter.
Weird, your press is low relative to your bench numbers. You'll get it, man. Post videos
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Old 01-01-2013, 05:00 PM   #29
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You're right, I goofed on the press number, it should have been 125 current, and I'd like to hit 160.
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Old 01-01-2013, 05:16 PM   #30
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is there a certain percentage that someone should be able to ohp juxtaposed to their bench??
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Old 01-01-2013, 05:22 PM   #31
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Quote:
Originally Posted by subaru3169 View Post
is there a certain percentage that someone should be able to ohp juxtaposed to their bench??
I believe SOHP +100lbs should be about what your bench is (as long as you OHP regularly)

My Goals Are:
Deads: 500
Bench: 315
SOHP: 225
Squat: 350

I have my sights set on more though
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Old 01-01-2013, 05:27 PM   #32
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Originally Posted by Swordfish II View Post
I believe SOHP +100lbs should be about what your bench is (as long as you OHP regularly)
oh man, i have a lot of work to do on my bench then
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Old 01-01-2013, 05:37 PM   #33
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Get to very low bf. That'll put me in the 200 range, def not lower than 200. I just started lifting heavier very slowly since hernia surgery this past year, so I hope to get back to my heavier weights by this summer, benching 315 for reps, dling at least close to 500 for reps. Strength isn't my main concern though. I will be doing a tough mudder, so I want to get in great condition for that, almost a good as my high school days. I'm sick now, just getting over it, so in a few days, hopefully I can get back to the (crowded) gym.
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Old 01-01-2013, 06:42 PM   #34
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Quick wo today. Spent more time pooping this morning.

Bench:
Form work. Por. All reps paused. All sets 1 breathe.
Worked up to 275x3.
Accessories: cg bench 225x10 for a few sets.

Feels weird doing such low volume.
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Old 01-01-2013, 07:11 PM   #35
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Quote:
Originally Posted by subaru3169 View Post
is there a certain percentage that someone should be able to ohp juxtaposed to their bench??
Roughly I'd say 70-75%, higher if you have a low arch on your bench.
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Old 01-01-2013, 07:39 PM   #36
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My son dropped my wedding band down one of the holes of my rack. Any ideas on how to get it out?
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Old 01-01-2013, 07:40 PM   #37
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Quote:
Originally Posted by TurismoLou View Post
My son dropped my wedding band down one of the holes of my rack. Any ideas on how to get it out?
Magnet tool most mechanic have that can be adjusted out far ?
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Old 01-01-2013, 07:44 PM   #38
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Oops! Assuming its not magnetic just have scgt come over and bench in your rack. He'll shake it loose in no time.

Is it bolted down?
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Old 01-01-2013, 07:47 PM   #39
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Originally Posted by idget_rex View Post
Oops! Assuming its not magnetic just have scgt come over and bench in your rack. He'll shake it loose in no time.

Is it bolted down?
Not bolted down, but there's about 6" between the rack and the ceiling. I'm thinking I just have to take the rack apart.
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Old 01-01-2013, 07:53 PM   #40
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damn, that sucks!

You could try one of those claw/grabber tool things:
http://www.sears.com/craftsman-23-1-...2000P?prdNo=10
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Old 01-01-2013, 07:55 PM   #41
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Goals by June - 1200 total in competition @ 198
Goals by December - 1300 @ 181 just because I want to be like the Sheeninator

I'd like the following lifts:
500 dead
450 squat
350 bench

Last edited by TurismoLou; 01-01-2013 at 09:29 PM.
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Old 01-01-2013, 09:30 PM   #42
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I wanted more tonight but my strained left shoulder caused me to ease up a bit.

Incline: 225*2, 240*2, 245*2, 250*2, 255*2, 260*2, 245*2
Flat bench with pause: 225*2, 245*2, 250*2, 255*2, 245*2
Bent over bb row w/ skull crushers to chin: 135*10/65*10 * 3 sets
Face down db flyes: 20*25*4
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Old 01-01-2013, 10:38 PM   #43
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Strong incline! What are your lifts at now? You gotta be pretty damn close to 450/350/500
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Old 01-01-2013, 10:44 PM   #44
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I usually don't set number goals since I've always trained more for bb'ing but I'd like to dead lift 500 and get 20 strict pull ups.
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Old 01-01-2013, 10:48 PM   #45
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Strong incline! What are your lifts at now? You gotta be pretty damn close to 450/350/500
I haven't maxed out in deads or squats in months. Gym maxes for 2012 were 465 dead, 335 bench, and 410 squat. The bench was touch and go though. Not a strict competition lift.
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Old 01-01-2013, 11:02 PM   #46
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Last year I pulled a 400 dead and 350 squat. Fixed my overhead press form and had a 225 bench. This year I'm upping every goal by 50 lbs.

Tonight
Squat
140x5
180x5
225x3
245x3
280x3
315x5

Inclined dumbbell
3x70x10

Starting slow since my workouts have been spotty over the past two weeks.
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Old 01-01-2013, 11:09 PM   #47
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post saver.

chris619
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Full_Clip will be uploading some videos.
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Old 01-01-2013, 11:42 PM   #48
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x post from 2012 thread

Quote:
Originally Posted by SCGT View Post
CPOP'S FAMOUS TIPS FOR GAINING STRENGTH ON THE BENCH:

Disclaimer: This is stuff that I found to be true for me. Others will disagree. Some of this stuff you can go against for a while, but not long term.

1: Learn to optimize your current levels of strength. That means learn how to get tight, learn how to arch, learn how to tuck your elbows, learn how to push your stomach up, learn how to use leg drive, and most importantly, learn how to make every set up look the same, every time. Consistency is key.

2: Train the every loving **** out of your triceps. Don't do a lot of stupid exercises like kickbacks. Pushdowns get you a checkoff on your tricep exercise sheet but I've never seen a good carryover. Heavy extensions do help, but they will beat up your elbows. Learn what you can do and do it.

3: Save your energy for the bench. That means no heavy overhead pressing. I'm a huge fan of overhead pressing, I enjoy it tremendously, but it absolutely depletes me of any benching ability. I am a big believer in having strong shoulders though, so I like incorporating shoulder work with significantly higher rep ranges. It builds the muscles without detracting from your benching abilities

4: Get used to heavy weight. Have moderately heavy weight in your hands on a regular basis so when you're going for a PR, it doesn't feel like a building is on top of you. Rack lockouts, board work, bands, etc. Just get the overload feeling.

5: Use variety in your training. Bands are cheap. Use them. Boards are cheap. Make some and use them provided you have a training partner. Close grip, incline, feet up on bench, all of these work different aspects of the press. Think about what you need and use all of them.

6: Deload every 4th week (or so). If you get banged up easily, maybe deload every 3 weeks, if you're a new guy, don't so much deload but do a BB repetition type day. Just do something different so it's not always the same.

7: Pick your accessory work to build your bench. That means that pullups, while a great lat exercise, aren't as useful as standing pulldowns to belly with the same grip width you use for benching. Or chest supported rows with the same grip width you use for benching. When you shrug... same grip width you bench with. Time how long a max effort lift takes you. Say it's 3 seconds. When you do scapular retraction (shoulder blade pinching, which ALL of you should be doing as hard as possible on any bench movement) make sure you hold EVERY rep for at least 3 seconds. Apply it all to the press.

8: Use chalk and/or stickum on the bench to help you be planted.

9: Use wrist wraps to stay tight and keep energy transferred into the press. A belt is not necessary, but I find it to be a useful tool to reminds myself to push my stomach out the entire time.

10: Hold your breath for 3 reps and under. Deep breath at the top, into the belly, and don't breath until you're done, you fail, or you pass out.

11: You can't do enough upper back work, and you can't do enough tricep work.
I really appreciate this response. I've been out of town for a few days and had to look back into the old thread to find it

My only goal for this year is a 300 bench. Current is 200x2-3 reps probably 225 1rm.

Do you think benching once a week is enough if I am SOHPing too?

I am thinking of switching to the Juggernaut spreadsheet from 531. Which would be better for reaching my goal?
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Old 01-02-2013, 12:04 AM   #49
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Just hire pop to do your programming
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Old 01-02-2013, 12:06 AM   #50
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I think that the amount of time you can SOHP heavy and bench heavy, AND get good gains in both is very much limited. I recently spoke with Dave about this, and actually had a talk with Vincent Dizenzo, and he agreed with me. For those who don't know Vincent, here he is smashing 405 overhead:



Basically if you're starting a training cycle, you can get away with training upper body heavy a couple times per week at first. Beginners and/or weak people can get away with it longer, provided they're eating enough.

As you progress through your training cycle, the SOHP will get heavier, and it will 100% absolutely pull your bench (potential) down some unless you're very careful. You can toy with this a few different ways.

1: When doing a 5/3/1 or similar method:

Day 1: Bench
Day 2: OHP, but underestimate your OHP max and don't do flat out reps on last set.


2: Progressive Overload:

Day 1: Bench
Day 2: Shoulders with significantly higher rep ranges


3: Westside style method 1
Day 1: Bench, follow bench with SOHP as a second movement
Day 2: Speed bench

Westside style method 2
Day 1: Bench
Day 2: Speed bench followed by high rep DB SOHP

4: Block Periodization
Day 1: Bench
Day 2: SOHP

Follow block but give up on the idea that you'll be able to do all phases with equal intensity on both days. I'd say 5-10 weeks tops of training both heavy before you have to drop one of them to a significantly lower intensity to continue to progress.


5: Popovich Method (base)
Day 1: Bench
Day 2: High rep DB SOHP

Deloads are every 4th week. So on my method you look like this:

Bench /// Overhead Press
Week 1: Bench Var 1///DB Wave 2
Week 2: Bench Var 2 /// DB Wave 3
Week 3: Bench Var 3 ///Heavy BB SOHP
Week 4: Deload /// DB Wave 1 (light)


The intent is, clearly, to have the bench workout that overhead pressing screws up be your deload workout. When you hit DB shoulders that week, it's light so it doesn't matter. There is nothing wrong with not BB SOHP at all, but I like to, and enjoy the lift. Benching builds the SOHP and vice versa, so I BB SOHP once per month on this schedule and do tons of rep work on the other weeks.


Now, if you told me you want to bench and SOHP each once per week, but you would rather focus on your SOHP, I would keep bench to barbell, maybe 60-75% for sets of 5ish, paused, and save your energy for the BB SOHP. I'd add bands, hanging weight, etc, and I'd follow SOHP with a different type of overhead press for more direct work. DB, press against bands, push press, seated, whatever.

Here is an old article I wrote regarding DB SOHP. I have slightly changed my perspective, as I wrote above, so maybe I'll update it some day:


Quote:
Quite a few guys have emailed and PM'd me about bringing up shoulder strength to help the bench. Thank you. A lot of these ideas are modifications of what I have learned from Vincent Dizenzo, and were bounced off Matt Rhodes, but trial and error is also a huge part of it.

A couple of years ago when pondering my lack of a raw bench, I found that my shoulder strength was severely lacking. My speed has always been pretty good so I dropped speed work and incorporated direct shoulder work. As good intentioned as my move was, the first thing that happened is that my raw bench dropped about 30lbs. Not the results I was looking for. Frustrated, I tried to lower the volume on my direct shoulder work day keeping the intensity moderate to high and it seemed to help a little on the bench front, but still not the results I was looking for. I tried stopping the shoulder work when I had a lot left in the tank -nope, still too much like max effort work. Realizing that my shoulders were still a weak point I decided to over think everything and here is what I came up with.

We tend to use a bar in lieu of dumbbells because we use more weight, we get more of a carryover to our competition lifts, and in general we get better results. Along with these better results are a greater drain on our CNS and overall muscular fatigue. Reaching across to bodybuilding, many bodybuilders will tell you that the weight used is not always so important when it comes to growing -at least as compared to the powerlifting mentality that more (heavier) is clearly better. This in mind, I decided to try to use the least amount of weight I could to elicit a gain. The hardest exercise I could come up with was strict standing dumbbell overhead pressing for high reps.

When I first started doing them I was surprised to find that my triceps were my limiting factor and my shoulders were looking pretty jacked at the end of a workout. A few weeks into it I started getting some comments from people about me looking bigger even though I had lost a few pounds. All I did was the minimum I could on shoulder day. My shoulder work usually consisted of high rep standing strict dumbbell presses. Most of the time I was doing sets of 20. Without worrying too much about it I waved my progression. For instance at one point my best set of 20 was with the 75lb dumbbells:

Week 1: Work up to the 60's, do 2-3 sets of 20.
Week 2: Work up the 70's, do 2-3 sets of 20.
Week 3: Work up to a set of 20 with the 80's.
Week 4: Work up to the 60's, do 2-3 sets of 20?

This worked for a while, after which I just went by feel. I didn't start going by feel until I was a couple months in. Other exercises I incorporated were standing strict 1-arm dumbbell pressing, not so strict standing dumbbell pressing, and doing any of the above with slightly lower rep ranges.

My Thursday is my shoulder day, I also do lat work on this day. To further reduce the weight I was using I started doing all my lat work first, ending with the standing strict dumbbell work when I was fatigued at the end of the workout. My bench kept going up and my shoulder strength did too. Interestingly enough, this seemed to help my shoulders feel better, I think it was just the very long warm-up. Nice note for those with shoulder issues.

Curious as to what my strict standing overhead press was doing, I gave it a shot one day and smashed 275 pretty easy. If I remember correctly, that was a big PR for me back then. Clearly the high rep dumbbell work was helping my shoulders get bigger, and the max effort bench work was carrying my strength. In other words, I don't have to do max effort shoulder work for my strength to go up.

I incorporate barbell overhead lifts when I feel like it, which isn't really that often. I have trouble doing heavy overhead work and not having it effect my bench work. I haven't done any seated barbell overhead lifts for a while. I used to do them often and liked them but end up tweaking my pecs when I do it. I'm not sure how, but that's another story. I do seated dumbbell presses every now and then, but find that I get so much more out of the standing presses -because they're so much harder- that I don?t often have a reason to do them seated. I'm sure given enough time I'll cycle back to more seated work.

I usually only do 1 pressing exercise. As I was prepping for my last contest, in which I was also competing in the overhead press, every other week or so I would do the bare minimum of barbell work and chase it with some volume with the dumbbells. I rarely do front raises, and I work my scapular retractors/rear delts 2-3 times per week (also high volume work).

The bottom line here is that I do a lot of very high rep standing strict dumbbell work and it's made my lifts go up pretty well. I keep the weight light, the reps high, the form strict, and the volume high. I hope this helps some of you.

Some questions I have been asked:

Q) I can't sleep at night without doing speed work. What do I do?
A) I would do the shoulder work after speed work. Keep the speed work on the light side. Don't do twenty billion sets.

Q) I do repetition work on a second bench day. What do I do?
A) I would make my second movement on your max effort day a repetition movement, and I'd just do the overhead stuff on the second day.

Q) I want to do max effort shoulder work. What do you think of that?
A) I want to do it too, but I can't. It takes too much away from my bench. Vincent Dizenzo is able to get away with doing max effort/near max effort shoulder work, I am not. It's worth a try but don't be shocked if your numbers take a dive.

Q) So and so does no direct shoulder work and they bench 9000.
A) I'm not them. My shoulders were weak, I have to do the work.

Q) What works better, volume or intensity?
A) Who knows. For me, intensity works but at the expense of my bench. That leaves volume. We're (usually) not competing in overhead movements; do the minimum you have to do to keep your strength up.

Q) Do you do push presses?
A) I did a long time ago. I liked them; 6 weeks of push presses made my seated military press go up 30lbs. I haven't done them for a while because I tend to go very heavy when I do them, which once again tends to take away from my bench (gasp). I have not experimented with keeping them moderate in intensity, or doing higher rep variations.

Q) It's wrong to do accessory movements (lats) before the main movement (shoulders).
A) That's not a question. Also, I don't care.

Q) High reps won't build muscle, they're more for endurance.
A) I don't care. Also, I disagree.

Q) You suck at writing these things.
A) Agreed.

Last edited by SCGT; 01-02-2013 at 12:11 AM.
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