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Originally Posted by 0311
Bench: Where's your sticking point? Off the chest?.. Halfway up?.. Do you feel it's your [insert pressing muscle(s)] holding you back? How's the technique seeing as bench pressing is pretty technical.
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1.) i havent benched in over 4 months
2.) i have shoulder issues which make me subconsciously HATE the bench press
3.) my technique is ok. i dont put my feet all the way behind like powerlifters. i keep my feet flat on the floor, arch my back will only my ass and my shoulder blades (which i am trying to get close together) are touching the bench. my benching teachnique is like a powerlifters. not a bodybuilders.
4.) sticking point would be off the chest and then halfway up (sticking point).
5.) i feel my triceps are a huge cause here because they are DAMN weak.
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Originally Posted by 0311
Squat: Where's your problems? Coming out of the hole?.. Is it your lower back weak? Are you just mind-fucking yourself?.. What do you do for accessory work for back (ie. pullthroughs, glute/ham raises, DB swings) -> I know the answer seeing as you were DC'ing.
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naah...im not too worried about them. im doing them 1x every 2 weeks and thats making me forget my form and making me lose my strength. and that sucks.
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Originally Posted by 0311
Deadlift: Same as squatting. Bottom?.. Midpoint?... Last third? What do you feel is your problem? How's your technique?
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hmm.....bottom position is my weakness. liftig the weight off the floor.
the thing is, because i havent squatted so often, im not able to naturally put my ass low to the floor and lift off. i am using my back more than my legs. when i was squatting more frequently, this never happened.
im gonna be honest with u here on several things
1.) i dont agree wtih everything u say but thats ok because what ur saying is for my good.
2.) i saw the westside for beginners template again and it looks pretty decent. i wouldnt mind trying that out. i think it'll be fun. itll defintely be better than this above program. this brings me to:
3.) the main reason i looked and considered the above workout is because i am going home and when i am there my concentration is: a) spend time with my family b) get laid c) party like there is no tomorrow. so, in order to do this, i dont want to be handicapped with a workout to follow. since i want to get back into the groove of squatting, this seems to be a good "ice breaker"
4.) i have had not decided EVER what program i will be doing for sure. i am still considering the 3 options.
5.) i am doing my best with my diet. if u ask any of the pro's over at IM they will tell u the improvements in my diet compared to what i started out with. and trust me: the amount i used to eat at home is nothing compared to now. but i have learnt how to eat correcty. in the sense, to time my meals as per my activitires. that is what i meant by learning something. it was not in reference to rest pausing. it was in reference to understanding my body better.
ok so u made a new post..
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Originally Posted by 0311
In my opinion, I recommend you get back into the Rippetoe programs like you already stated you were... Just try to keep it focused MORE on gaining strength vs. doing more hypertrophy work via rest/pausing or lots of volume.
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ok
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Originally Posted by 0311
Coming off of DC Training with the lowered frequency, this program you're going to start should really produce nice results coming out of the gate.
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yup...me hopes so
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Originally Posted by 0311
All I was saying in the above posts was that rest/pausing and high volume work is great for hypertrophy, but not good for getting the power you want to increase your big three. After you do the Practical Programming routines, and have come close to your RM's, THAT is the time when you'd probably be best served addressing weak points and adding in some more accessory volume.
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i know...
let me analyse what all i added in, ok?
1.) front squats changed to leg presses becasuse i cannot do front squats. i hate them.
2.) chin-ups went to lat pull down becasuse i know i will never give my all for chin-ups
3.) pull ups went to cable rows because i like these better and i cant do pull-ups.
4.) power cleans i wont do because of shoulder injuries. so i added in JS Rows.
my substituitions werent to Anuj the program. they were simply to make it more appropriate for me.