just back day is now deadlift day mate. following a progression plan designed by coan-phillipi. circuit is i do one set of each in a circuit the rest and repeat.

How you finding that? hard or average?

possibley a cycle of epi, Tbol or something similar if and when the time is right

If i knew what epe , or tbol was i'd give advice but i have no idea at all so..........

all sorted mate Leeds met. in september got all my accom sorted too, can't wait!

Nice one, doing sport science yeah? you looking to focus on strength and conditioningor something else ? Loads of good nights out as well! Get smashed!!!!!

Mens Health Cover Model Wannabee!

If Carlsberg made Journals......

Chris mate, give me some guidence on this, Flat BB Bench is it esential for building chest? Im really hating it at the mo and wondered if DB's (with feel much better) would surfice? I know its a staple compound exercise but its doing my head in!

Its Better to make your mistakes than to live without knowing!

ORIGINAL: Riocat

Chris mate, give me some guidence on this, Flat BB Bench is it esential for building chest? Im really hating it at the mo and wondered if DB's (with feel much better) would surfice? I know its a staple compound exercise but its doing my head in!

what is it you are finding the problem with flat BB bench mate?

epithin-e cycle log

ORIGINAL: Xian

just back day is now deadlift day mate. following a progression plan designed by coan-phillipi. circuit is i do one set of each in a circuit the rest and repeat.

How you finding that? hard or average?

possibley a cycle of epi, Tbol or something similar if and when the time is right

If i knew what epe , or tbol was i'd give advice but i have no idea at all so..........

all sorted mate Leeds met. in september got all my accom sorted too, can't wait!

Nice one, doing sport science yeah? you looking to focus on strength and conditioningor something else ? Loads of good nights out as well! Get smashed!!!!!

the deadlift training is hard work mate but good fun knowing i am increasing strength (i hope!) circuits are especially hard work as its rare i ever train at that sort of intensity, i like my big rests inbetween sets etc.

here is the linky to the plan, you can enter your current max and target DL and it tells you what to do http://tsampa.org/training/scripts/coan_phillipi_deadlift/

at uni I'm doing Nutrition mate, well Public health nutrition to be precise. it's gonna be great!!! (he hopes!!)

epithin-e cycle log

ORIGINAL: Roots

ORIGINAL: Riocat

Chris mate, give me some guidence on this, Flat BB Bench is it esential for building chest? Im really hating it at the mo and wondered if DB's (with feel much better) would surfice? I know its a staple compound exercise but its doing my head in!

what is it you are finding the problem with flat BB bench mate?

Just everything mate, Feels uncomfortable when doing, weight is ****e, Knackers my arms out for DB incline, No pump of it, feels like im hitting tri's and shoulders more than chest (and i know about diff positions over the chest etc) tried em all. Feel i could progress further with DB (I have no spoter so doesnt really matter if i drop DB's but matters if i drop a BB), All in all just doesnt feel like i really get a work out from BB (apart from my arms) yet i do DB's and get massive pump. Machine chest presses feel ok but free wieght BB bench feels like ****e. Dunno matbe its just me but i cant get into em. Like i say i know its a massive compound but is it just an ego lift or is it really an essential that DB's cant give me?

Its Better to make your mistakes than to live without knowing!

that routine for deadlifts look interesting, i may use that in a few weeks going to carry on with what i've go though at the minute.

Nutrition - nice, you'll be told that 20g of protein is enough and you should only eat 3 eggs a week Ha, !

Mens Health Cover Model Wannabee!

If Carlsberg made Journals......

ok. sounds like you have a similar problem to a mate of mine i was training, felt he was hitting more tri's and anterior delts when benching. tbh a lot of this is down to technique but its hard to correct when you havn't got someone who knows their stuff to guide you in the flesh. Don't take that as i don't think you havnt tried altering the technique but i know that even my technique wasnt quite right till a few weeks ago when someone helped me with my bench. it's very difficult to see what you are doing yourself when you are mid bench. after i changed my technique slightly i immediatly put 5-10kg on my press. if i was there with you i guarentee i oculd coach your techinque and improve it dramatically but its incredibly difficult over the net. some quick teaching points are

1. keep arms at right angles to body so your not pushing underneath with tri's like a CGBP
2. inflate chest cavity (your lower back should arch, only points of contact should be upper back, bum and feet on floor) on the way down breathing in and bring the bar down so it nearly touches between the nipple and neck
3. 'pull the bar apart' on the way down and 'squeeze it together' on the way up this will increase the contraction of pecs and fixator muscles.

maybe try lowwering the weight and really triying to concentrate the contraction, expand chest on the way down would help but over all mate if you feel you are getting a better workout from DB press do these, bench press isn't the be all and end all. also you could try wide grip dips (personally do nothing for me but many people swear by them)

i think at some point though you'd do well to get someone who really knows (not one of the many people who claim to) help you with technique. its not just you mate many people have trouble with it.

sorry i cant be of more help.

epithin-e cycle log

Hey buddy

Bloody good to see you're doing 20 rep squats! I've gone back to 5 reppers for a bit (20 was soooo fcuking intense!), but when I feel the need to go back to them, I will. 110kg for 20 reps is a very good weight. I can only just do 3 sets of 5 with this weight, so you should be very proud. I'd definitely recommend going up to 120 next week tho; took me around 3 weeks to find a suitable weight. When you've got a challenging weight the bar is digging into your back by the 10th rep, your body is crying out to stop, but you very slowly keep churning out the reps. You want to die, but you must carry on. Don't give up! Also, you don't get DOMS with 20 rep squats; you get instant pain, tightness and soreness as soon as you set that bar down. I remember after my 1st proper set, I couldn't walk properly for around 5 days. Couple of good articles about it on google if you just search for "20 rep squats" or "squats and milk".

Just been looking at your pics again. I'd be quite happy if I had the chest, arm and lat development that you have at this stage. Give it a year or two and I should look pretty decent. What are you doing for diet? Still targeting carbs?

I'm a wizard of the word, that's what you heard
And anything else is quite absurd

ALastair mate, cheers for the post! just about to shoot out for a Steak and no doubt a pudding! down the pub with the old man. will reply when i get back.

oh btw i LOVE 20 rep squats!! no... wait.. i love squats in general!! find the low rep,heavy week alternating with low weight high rep week amazing!

epithin-e cycle log

Thanks mate, Bench is just doing my head in at the moment. thanks for the tips, I cant really lower the weight, im doing feck all lol, it's bad enough as it is! Dips have been mentioned and seem to work for other people so maybe start trying them, I really do prefer doing DB's but well see. How do you rate Machine press rather than BB Bench?

Its Better to make your mistakes than to live without knowing!

ORIGINAL: AlasTTTair

Hey buddy

Bloody good to see you're doing 20 rep squats! I've gone back to 5 reppers for a bit (20 was soooo fcuking intense!), but when I feel the need to go back to them, I will. 110kg for 20 reps is a very good weight. I can only just do 3 sets of 5 with this weight, so you should be very proud. I'd definitely recommend going up to 120 next week tho; took me around 3 weeks to find a suitable weight. When you've got a challenging weight the bar is digging into your back by the 10th rep, your body is crying out to stop, but you very slowly keep churning out the reps. You want to die, but you must carry on. Don't give up! Also, you don't get DOMS with 20 rep squats; you get instant pain, tightness and soreness as soon as you set that bar down. I remember after my 1st proper set, I couldn't walk properly for around 5 days. Couple of good articles about it on google if you just search for "20 rep squats" or "squats and milk".

Just been looking at your pics again. I'd be quite happy if I had the chest, arm and lat development that you have at this stage. Give it a year or two and I should look pretty decent. What are you doing for diet? Still targeting carbs?

LMAO, i'll Ditto that AlasTTTair

Its Better to make your mistakes than to live without knowing!

ORIGINAL: Riocat

Thanks mate, Bench is just doing my head in at the moment. thanks for the tips, I cant really lower the weight, im doing feck all lol, it's bad enough as it is! Dips have been mentioned and seem to work for other people so maybe start trying them, I really do prefer doing DB's but well see. How do you rate Machine press rather than BB Bench?

the only real major benefit of flat BB bench press is the weight you should be able to push = more overload i.e. most people will be able (with correct technique) to bench more than they can db press hence - its a compound. e.g. i can bench 140kg for ~3 but can only DB press 100kg for ~6 so therefore less weihgt is being lifted so imo less overload.

over a one chest session example.
if i did flat bench 5x5 i would prob lift 120kgish so:
5x 120 = 600kg
600 x 5 = 3000kg total volume

if i did flat db bench 5 x 5 it would be about 80ish so:

5 x 80 = 400kg
400 x 5 = 2000kg total volume

so thats 33% less volume if you see what i'm saying.

now of course it's not all about the amount of weight you lift as long as you are working and overloading, but i think it's an important aspect in improving strength (and therefore size) to be moving a reasonable tonnage.

and machine press is fine for chest development it just isolates the muscle. the defenition of a compound exercise is it involves large muscle groups (many muscles), whether these are prime movers (agonists), stabilising muscles (fixators) or helper muscles (synergysts). so in short doing db press or machine press is fine you just wont be getting the benfit of working all the extra muscles involved.

epithin-e cycle log

Cheers mate i think you have changed my mind on bench now See how i go, might do a session (on a non working day) of bench to try and progress but all in all im on DB incline bench and machine press along with cable crossovers etc, sound good chris?

Its Better to make your mistakes than to live without knowing!

ORIGINAL: AlasTTTair

Hey buddy

Bloody good to see you're doing 20 rep squats! I've gone back to 5 reppers for a bit (20 was soooo fcuking intense!), but when I feel the need to go back to them, I will. 110kg for 20 reps is a very good weight. I can only just do 3 sets of 5 with this weight, so you should be very proud. I'd definitely recommend going up to 120 next week tho; took me around 3 weeks to find a suitable weight. When you've got a challenging weight the bar is digging into your back by the 10th rep, your body is crying out to stop, but you very slowly keep churning out the reps. You want to die, but you must carry on. Don't give up! Also, you don't get DOMS with 20 rep squats; you get instant pain, tightness and soreness as soon as you set that bar down. I remember after my 1st proper set, I couldn't walk properly for around 5 days. Couple of good articles about it on google if you just search for "20 rep squats" or "squats and milk". i'll do that mate.

Just been looking at your pics again. I'd be quite happy if I had the chest, arm and lat development that you have at this stage. Give it a year or two and I should look pretty decent. What are you doing for diet? Still targeting carbs?

goals have been a bit random of late tbh. i upped carbs for a few weeks just for a change, didnt feel any major benefit really just think i have put on a little extra bf%.
Anyway i have pretty much decided to cut for a couple of months, nice and gentle using mostly carido rather than manipulating diet too much. i'm basically back on the targeted carb thing allowing carbs at breaky PWO and PPWO and also a small amount pre WO if i feel it necessary.
Once i have got my BF% down i have been considering, possibly a cycle of epistane or similar steroid. nothing set in stone though, have spent a lot of time researching and i would wanna be 100% sure i can give everything to training and diet during any proposed cycle.

would like to be a lean 15stone for uni so i'm at 15st 2lbs now so cut some pounds and lean bulk back up to weight is a sort of goal but i am very focused on strength at the minute also. i think if i did a cycle i would be nearer 16st by september but i'd want gains that would last resonably well and with the trauma of the first few months of uni that is debatable!!

epithin-e cycle log

ORIGINAL: Riocat

Cheers mate i think you have changed my mind on bench now See how i go, might do a session (on a non working day) of bench to try and progress but all in all im on DB incline bench and machine press along with cable crossovers etc, sound good chris?

that sounds fine mate honestly, was just trying to illustrate the benifits of bench being a compound and all
it really is a matter of technique and time i'm sure.


where abouts do you live in the northwest mate?

epithin-e cycle log

thanks mate I just need to get my head around chest exercises, as they are the bain of my life lol

Where abouts do i live? to far for a training sess mate lol Meet up maybe lol

Its Better to make your mistakes than to live without knowing!

well i'm thinkin i'm gonna be up in leeds soon you see. prob gonna be up a couple of times before september and am always up for a detour

epithin-e cycle log

NICE one mate lol, would be good, im thinkin meet up for a session or you showin ya moves on dead an CHEST lol, and then for some drinks, its gotta be done lol

Its Better to make your mistakes than to live without knowing!

ORIGINAL: Riocat

NICE one mate lol, would be good, im thinkin meet up for a session or you showin ya moves on dead an CHEST lol, and then for some drinks, its gotta be done lol

exactly, always up for a roadtrip me! off to baisingstoke this weekend to help my mates sister move house, been promised a restaurant meal and free night out, can't say fairer than that!!

you on facefook?

epithin-e cycle log

lol Telford aint that far from me and the lovley manccy females lol, im thinkin training sess (I'll get you a guest pass) and kick it, them fookers in my gym wont see it comin Beers later, few birds and its a good un

Its Better to make your mistakes than to live without knowing!