Bigger Stronger Smarter

[samuelNZ]

8 glasses of water a day. That doesn't include water I have in my protein shakes. I'm never thirsty. How much do you have?

My meal times are as follows:

6 am

8.30 am

11 am

1 pm

3.30 pm

5 pm (pre train)

6.30 pm (post train)

7.30 pm

10 pm

Meals are small. Yeah I do train bro.

Alright then, do you drink a fair bit while training? I probably drink nearly 2 litres while training, if not I'm as dry as an Arabs sandal. Ive got a 5L bottle which I fill at 630AM when I wake and have it finished by about 5pm.

[Dr Squat]

Alright then, do you drink a fair bit while training? I probably drink nearly 2 litres while training, if not I'm as dry as an Arabs sandal. Ive got a 5L bottle which I fill at 630AM when I wake and have it finished by about 5pm.

Yeah not counting what I drink while I train. That would be about a litre. I would have thought 5L is a lot but there you go. I would be pissing like a race horse if I drunk that much.

[Dr Squat]

Tried something a bit different...

10 sets of 10 on incline. Decrease the weight each set if required to get desired reps. What a pump.

140x10

135x10

130x10

125x10

120x10

115x10

110x10

110x10

105x10

100x10

Felt pretty sick. Couldn't do a lot else to be fair. Some incline flys and cable crossover and I was cooked.

Give it a go.

[biggied]

looking strong bro

[PeterDolan]

Ahaha 100 for 10 as you get "weaker" through out the work out! Nice work!

I think I can manage that on a "strong" day

How close were you to failure on each of the sets?

[Dr Squat]

Ahaha 100 for 10 as you get "weaker" through out the work out! Nice work!

I think I can manage that on a "strong" day

How close were you to failure on each of the sets?

They were all pretty much to failure. I thought about trying for 2 sets on 140 kg but I was so pumped after the first 10. Not a lot of endurance.

[HarryB]

Hey I just wanted ask a question about floor presses, one of my clients is struggling with her lockouts. What kind of loadings are we looking at for floor presses in relation to her bench press loads and hand spacing etc etc She is a powerlifter and has a great flat bench set up.

Currently I have taken her off bench for a while and have her doing a lot more incline and shoulder work which has helped a lot. She didn't really do any before!!!!

I know this is your training journal but thought a lot of people might be interested in the actual mechanics of the floor press and how it helps.

[Dr Squat]

Hey I just wanted ask a question about floor presses, one of my clients is struggling with her lockouts. What kind of loadings are we looking at for floor presses in relation to her bench press loads and hand spacing etc etc She is a powerlifter and has a great flat bench set up.

Currently I have taken her off bench for a while and have her doing a lot more incline and shoulder work which has helped a lot. She didn't really do any before!!!!

I know this is your training journal but thought a lot of people might be interested in the actual mechanics of the floor press and how it helps.

I rate the floor press for helping the lockout. I like to keep my handspacing similar to my bench press although I bench quite narrow anyway. Play around with this but narrower than the usual grip is probably best.

I would advise starting fairly light and keeping reps around 5. I find my floor press is fairly close to my close grip. The shorter ROM is countered by the fact that you can't use your legs etc. Adding chains is also a good means to focus even more on the lockout.

The two keys are:

- big tuck in elbows on decent;

- pause the triceps on the floor before pressing.

Hope this helps.

[HarryB]

Thanks man, it helps. I have been doing just that with her but I wanted to check!

[Dr Squat]

Thanks man, it helps. I have been doing just that with her but I wanted to check!

I think 5 is a good rep range bro.

[HarryB]

Yeah that's her normal range, I am just trying to get her used to firing everything at different portions of her lifts. So 5's and 3's. Training her nervous sytem and trying to get her stronger at the same time.

[tinytraps]

Is she a shirted bencher or a raw bencher? If shes raw there could be a technique issue thats preventing her from locking out. IMO the best way to get crossover to your bench is to try and mimic the "traditional" move as much as you can when floorpressing.

[HarryB]

She benches with a shirt, we are actually working on changing her pressing line because we have just moved to a smaller size shirt and she is trying to get used to it.

From her training though I am pretty sure it is a deficit in triceps and anterior delt strength that is holding her back the inclines and tricep work are what we are priortising at the moment.

[Dr Squat]

A very productive week. Still building up in a measured way as I continue to heal my pec.

Some of the highlights of the week:

Monday- Chest and triceps

- I did my crazy 10 sets of 10 on incline. I haven’t been that sore for a long time. Starting on 140 kg and dropping down to finish on 105 kg. Crazy pump.

- It wasn’t possible to do a lot else for chest so I finished with 5 sets of cable flys and 5 sets of cable crossovers.

- Triceps were also fried so I just finished with 15 sets of 10 reps on rope pushdowns. These were reasonably light.

Tuesday- Upper back and biceps

- 25 sets for lats and upper back, 10 sets for biceps.

- Volume and technique remain the focus

- Core movement was bent over barbell rows.

Wednesday- Posterior chain

- Went a little bit heavier on giant cambered bar box squats with 280 kg plus 40 kg of chains for 5 reps. Likely to have a week off this next week.

- 4 sets of glute ham raises and 4 sets of reverse hypers.

Thursday- Shoulders- Focus in on increasing shoulder pressing power and achieving greater balance in my shoulders

- Hit the log and did 2 top sets of 105kg x6.

- Behind neck on the smith machine 120×10 for 2 sets

- Lots of volume on side and rear laterals including face pulls.

Friday- Arms

- Focus was on a core movement and then some lighter volume.

- Floor press 160 x 5 for 2 sets. Pleasing as I haven’t done a lot of this recently and it felt light

- Barbell curls 10 sets with a pyramid (2x10, 2x8, 2x6, 2x8, 2x10)

Saturday- Quads

- Focus in on developing my front squat and improving the quality of my quads.

- Front squat 180 for a single and then 140 x5 x3. 18- was a bit heavy at this stage. But I do want to develop a huge front squat

- Hack squats 3 plates x15 for 3 sets.

Extra workouts

Tuesday- Tricep pushdown- cable 100 pound x10 x10

Wednesday- Rope tricep pushdown 54kgx10x10

Saturday- Tricep pushdowns with redband- 10×15

Week 2 of 3 before I hit my first mini cycle. Strength is good and my muscular endurance is improving. Pec is pain free.

[Dr Squat]

She benches with a shirt, we are actually working on changing her pressing line because we have just moved to a smaller size shirt and she is trying to get used to it.

From her training though I am pretty sure it is a deficit in triceps and anterior delt strength that is holding her back the inclines and tricep work are what we are priortising at the moment.

My approach is always to work on the whole of the bench physique. My view is that weaknesses will even out over time. Developing a well balanced bench physique is the first step. This applies to shirted and raw IMHO.

[Phedder]

Wicked weights as always. Curious what type of grip you're using for those front squats - Clean, cross armed, harness etc?

[Dr Squat]

Wicked weights as always. Curious what type of grip you're using for those front squats - Clean, cross armed, harness etc?

Cross armed bro. But I am not flexible and I can barely touch the bar. I have a reasonable shelf but I need to sort it out. I want to get really good at these this year.

[Phedder]

Wicked weights as always. Curious what type of grip you're using for those front squats - Clean, cross armed, harness etc?

Cross armed bro. But I am not flexible and I can barely touch the bar. I have a reasonable shelf but I need to sort it out. I want to get really good at these this year.

180kg is still probably more than anyone else active on this forum could manage Got any specific goals or progression rates in mind for it?

[Dr Squat]

Wicked weights as always. Curious what type of grip you're using for those front squats - Clean, cross armed, harness etc?

Cross armed bro. But I am not flexible and I can barely touch the bar. I have a reasonable shelf but I need to sort it out. I want to get really good at these this year.

180kg is still probably more than anyone else active on this forum could manage Got any specific goals or progression rates in mind for it?

I really want to make sure I continue to squat deep and try to grow my quads. I like big, crazy goals so I would like to do 220 kg for 5 reps this year. Long, long way to go.