Z day April 28th BEETUS ON

[tomleegolf]

Do you think that deltoids are important for raw benching? I never did any shoulder work and I'm thinking that might be one of the reasons my bench isn't improving

Deltoids are the most important muscle to bring up for Raw benching besides triceps obviously.

I recommend you do 5/3/1 for military press and Ed Coan Bench program to bring up your lagging bench.

Do you want me to do both concurrently or run the 5/3/1 first then the ECB?

Thanks will def look into it.

[hjp]

Strong pressing!! Looking strong bro, the weight back on should help the strength!!

[tinytraps]

Do you think that deltoids are important for raw benching? I never did any shoulder work and I'm thinking that might be one of the reasons my bench isn't improving

Deltoids are the most important muscle to bring up for Raw benching besides triceps obviously.

I recommend you do 5/3/1 for military press and Ed Coan Bench program to bring up your lagging bench.

Dont forget pecs. The underlooked benching muscle. Every big raw bencher has a big barrel chest. In general they have massive upperbody aswell. Dr Squat refers to this as the big arse bench physique. I think my bench has plateaud because I have neglected a lot of my upperbody. I think with focus in a few months I will be hitting all time Pbs

Tom in relation to your original question I think if you can strict press 60kg you will bench 100kg. Also gaining some weight would help :grin:

[tomleegolf]

Tom in relation to your original question I think if you can strict press 60kg you will bench 100kg. Also gaining some weight would help :grin:

Foreverbulking.jpeg

[ThreeWhiteLights]

Deltoids are the most important muscle to bring up for Raw benching besides triceps obviously.

I recommend you do 5/3/1 for military press and Ed Coan Bench program to bring up your lagging bench.

Do you want me to do both concurrently or run the 5/3/1 first then the ECB?

Thanks will def look into it.

[ThreeWhiteLights]

Do you want me to do both concurrently or run the 5/3/1 first then the ECB?

Thanks will def look into it.

Run them concurrently. I found that when I first started actively training military press by raw bench shot up. Have also seen a lot of results with Ed Coan which is why that's all I run, cycle after cycle haha.

And Harley is right about putting on weight. Deadlift can go up a lot without putting on any real weight as your CNS adapts but in order to press heavier you are going to have to put on some weight.

[tinytraps]

Fuuuuar weekend of beetus with the crew. Do I even pancreas any more.

Sat training

floor press

incline barbell ext

pushdowns

squat rack curls

alt db curls

watched big john pull 300 again. too easy.

Sun training

bench with chain

chest supported row

db press

side raises

face pulls

few sets of posedowns with cbc resident bodybuilder. Didint hold up too bad. Some strong benching in the shed today, with barbelle panzer and red all hitting solid numbers in the shirts

[hjp]

Must be awesome training with the good crew you've got! Awesome work bro

[Big john]

good two seshs we had bro, Obviously smoked me in the conditioning today :grin:

fuaaaaaaaaaaaaark what a weekend,

[Optimass]

I had a waist like yours when I was 16 ... srsly looking good bro. Still think you should go both codes ... not many have and could pull it off.

Watched big john pull 300 again. too easy.

few sets of posedowns with cbc resident bodybuilder. Didint hold up too bad. Some strong benching in the shed today, with barbelle panzer and red all hitting solid numbers in the shirts

Thanks for the pointers today BJ on deads - hope to match your number soon. Good shit none the less ...

:nod:

[tinytraps]

I had a waist like yours when I was 16 ... srsly looking good bro. Still think you should go both codes ... not many have and could pull it off.

Once my upperbody thickens out I MAY consider it 8)

Quads 12/03

Leg press 1ppsx30 2ppsx10 4.5ppsx10x9 4.5ppsx20

Oly Squats 20x10 60x10 80x8 100x5 120x5 PB

Leg extesnsions 135x15x3

Tried some crunches, didnt feel to good then tasted breakfast again. Quads were pretty pumped and I was feeling a little queezy, all the reps were killing me. Squats felt good as a second exercise, still managed good depth even in the flats. Have missed this high volume approach. Tommorow is Chest, lets bring some PBs

Got depth?

[steak]

Fuuuuar weekend of beetus with the crew. Do I even pancreas any more.

Im hearin ya...sheesh Ive been high for dayzzz

few sets of posedowns with cbc resident bodybuilder. Didint hold up too bad.

found these...sharp bro 8)

[tinytraps]

Must be awesome training with the good crew you've got! Awesome work bro

Dont get to train with them as often as I want so when I do...beetus :grin:

good two seshs we had bro, Obviously smoked me in the conditioning today :grin:

fuaaaaaaaaaaaaark what a weekend,

Do you even endurance?

Fuuuuar weekend of beetus with the crew. Do I even pancreas any more.

Im hearin ya...sheesh Ive been high for dayzzz

few sets of posedowns with cbc resident bodybuilder. Didint hold up too bad.

found these...sharp bro 8)

I think I can upgrade my pseud from tinytraps to averagetraps now!

Incline db press 12x20 20x10 26x10 30x10 36x8 PB 30x10

Incline bb press 20x10 60x8x2 70x4x2 80x2x2

Bench press 60x10 70x8 90x4

Dips bwx8x3

tris 10x10

calves 3x50

trained after work been up since 3am and only managed 2 meals and a monster before training so energy was a bit low. Didnt get to use the equipment I wanted so just compromised as necessary. Got a good pump and strength wasnt too bad on some exercises considering fatigue

[tinytraps]

Avg sleep. Bad quad doms. Good train though

Back 14/03

Yates row 20x20x2 40x20 60x10 80x10x2 100x8x2 110x6 120x10 100x20

Pulldowns 60x10x2 70x8 80x6 PB 50x15

Db pendlays 42x8x3

Machine 1 arm row 70x10 95x8 PB 95x7 95x6

Incline bench row 20x15x3

Hammer curl 14x10 14x6 14x5

Need to add more weights on the yates rows. Had my cheat meal today slept then hit the gym after smashing a monster down, lats pumped up nicely. Happy with strength on most movements just need to work out the balance between volume and intensity. P chain tommorow.

[tinytraps]

P chain 15/03

Rack pulls btk 20x10 60x10 100x10 140x5 180x5 200x5 140x20

Good mornings 40x10x3

Leg curls 24x10x5

Good session today. Didnt feel too strong on the rack pulls today will look to go for 7+ next week. Goodmornings started off with 60 but way too heavy. Cut the ego and dropped down to 40kg focusing on going down to parallel and staying on the heels. With leg curls I focused on slow eccentrics, absolutely smoked them. Just did a quick jump on the scales bw is 92.5kg. Not going to focus on bodyweight at the moment just eat and put more weight on the bar and see where I end up.

[tinytraps]

Delts 16/03

Seated barbell press (bottom up) 20x10x2 40x10x2 50x8x2 60x6x2 70x7 PB 60x9 50x12

Seated db press 20x15 20x9 20x8

Side raise 5x12x2 10x8x2 18x8x2 PB 10x12 5x20

Face pulls 3x20

Rear delt flyes 3x12

Pressing didnt feel strong but top set felt mint, will go for a few more reps next week before adding weight. Rest of the workout focused on just getting blood in the delts pumped up good. Think I will switch my chest to this kind of style and only do one heavy press.

[tinytraps]

ME bench/arms

Floor press 20x10x2 40x10 60x10x2 70x8x2 80x6x2 100x7 PB 85x11 PB

Incline barbell extension 20x20x2 30x10x2 PB

Speed bench cg 50x15 50x13 50x12

Rope pushdown 67x9 67x7 67x7

Barbell curl 20x10 30x8x4

Alt db curl 20x7 20x6 20x5

Poly curls 7.5x25 7.5x15 7.5x13

Wrist curl 30x21/13/16

Reverse curl 30x12/10/16(rp)

And your letter for the day is P. P for PB, P for Parmp, P for Phaggot.

Floor presses felt good will add more weight next week, back offs felt mint too will go up another 5kg next week on that. The rest of the workout felt strong and I got some swole guns. I think I will take the high reps approach to biceps as I dont think they respond that way to the heavy curls. Some skinny phaggots in the gym wearing N.B.E singlets doing deadlift bench combo and generally not lifting at all. Irony at its finest?

[Big john]

Poly curls

aware me

[tinytraps]

Poly curls

aware me

Hi rep partial curls for the paaarmp

Week 2 Quads 19/03

Leg press 180x10x9 180x25 PB

Squats 20x10 60x10 80x8 100x5 120x7 PB

Leg ext 135x20x3

I thought st paddys was on saturday, fuar I felt green today. Could of been all the food turning round in the puku as well as the monster I had pre workout. Weights felt light on leg press will go 200 next week. Happy with a few extra reps on squats that oxygen debt is a killer.

[tinytraps]

Chest

Did a bunch of stuff today incline up to 95 flat bench 110 and some pump up stuff. Numbers were weak but pump was good. Think Im going to run 531 for a few cycles. Will test deads on thursday I think or just low ball a max Ill decide then. Might do some low bar squats as well but again will go by feel. Bulk is not going down I have actually lost weight haha I feel like I am eating quite a bit but I guess not!

[tinytraps]

Hammys still sore from last week.

Pchain/upperback bw 90kg bulking fail lol

deads 20x5 60x5x2 100x3 120x1 140x1 160x1 180x2 (dont think ive pulled 2xbw for more than 1rep) PB

barbell rows 20x20 40x20 60x10 100x10 120x5 130x5 PB 140x5 PB 120x15 PB 100x10 60x25

Lpd 40x20 60x8 80x6 70x9 50x14

DB pendlays 42x8x3

Im playing around with a new technique with deads. If I get it right at lockout I can have my hands maybe 2" above the knees. If I just rip it my hands end up at hip height. So what Im trying to do is remain patient off the deck then as soon as the bar hits the knees tuck the hips through and pull shoulders back. Im going to set my dead max really light and focus on the technique. Hopefully it pays off in the long run. Back always pumps up really nicely and I feel swole as fuar. Took 6 DAA tabs and a large monster pre training felt like I was going to puke/pee/poo whole see=sh but thankfully I didnt. Will be hitting delts and arms tommorow.

[tinytraps]

Delts/gun show

Seated barbell press 20x20x2 40x10 50x8 60x6 70x7 75x3 PB 60x8 50x10

Seated db press 20x10 20x8 20x7

Side laterals 5x20x2 PB 10x10x2 17.5x10 PB 10x12

Incline barbell ext 22.5x15x2 30x8 40x3 (elbows sore as fuark)

Rope pd 77x10 77x7 57x10 47x15

Incline db curl 15x9 15x6 7.5x14 7.5x12

Happy to match last weeks effort on barbell press, was toasted for the next set. Delts are my favorite to train and they are the area I need to bring up the most. Went to grab some steak and tuna from the supermarket, cashier was mirin when I said I would go through $20 of rump a day. The old lady behind me then popped up and said "Look at the shoulders on him is there any wonder?" She was mirin hard haha

[Big john]

WOW

Strong IOI from nan /10 :wink: :grin: :grin: :grin:

[tinytraps]

Well I one a spot to meet Hidetada Yamigishi and Rich Gaspari, with a guest appearance by Darryn Onekawa. The seminar was more like a supplement push but just meeting these guys was awesome, if I have ever wanted to change codes seeing these guys in the flesh has made me want to jump ship FUCKIN AWESOME TO SEE IRL!

[hjp]

Man they are BEASTS