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I noticed something else very fundamental on your bench press. Besides the fact that your weakness seems to be out of the hole.

On the third rep (attempt), the one that you failed on, the bar comes up, stops, and almost immediately starts going down. To me, this is a sign that when you reach a sticking point you actually back off. Or in other words you don't push as hard. You should never do this. When you reach a sticking point you push as hard or harder. Your goal should be to keep accelerating that bar up just as if you were doing speed sets accept that the bar will travel much slower.

Now I could be wrong and you could have been pushing your ass off and you couldn't help the bar going down but I know that for many there instinct tells them to give up when they should be trying harder. This will help you strengthen those weak points a lot. Even if ultimately you don't get the rep. In general what you want to see with a spotter is the bar pausing in midair for a few seconds until it's apparent it's not going up and THEN they step in. Also why don't you bench in the squat rack with the safety catches?

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

u r correct....i did give up....i was worried that perhaps my shoulder would pop out so i stopped immediately but that was dumb because the 2 have nothing to do with each other.....i wont be making this dumbass mistake again.....

i am in the squat rack.....i forgot to put the safety catches....

Sentinel

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I think if you were stuck right on the chest with your elbows way back it wouldn't be a good idea to push it but yeah that's on of the things that improves you strength in general. Remember the safety catches so it will make you less afraid to give it your all.

^^^^ will remember sir thank you

Week 7 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps

Diet:

9:45 am --->>> coffee + baegels + protein shake + yogurt
1:00 pm --->>>slice of peparoni pizza and an apple
3:30 pm --->>> chicken sandwich with swiss cheese
5:30 pm --->>> 2 scoops whey (pre-workout) + banana + hershey's chocolate
8:00 pm --->>> 2 scoops weightgainer + 3 BCAA + 2 yogurt
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich

Overall Impression:

PRs all over..

7 weeks of non-stop progress. im happy 160 lbs on the bench is still a PR because my form is getting better and better. and im happy. squats are getting difficult but im very happy and i can see myself progressing on them for some more time....as for rows: its just getting started ;)

looking forward to the rest day tomorrow lol

good job man.....215lbs squats is amazing

^^^ thanks dude

Week 7 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W7 --->>> 165 lbs
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Over Head Press 2 x 5, 1x10
W7 --->>> 135 lbs, bar
W6 --->>> 130 lbs, bar
W5 --->>> 125 lbs, bar
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W7 --->>> 225 lbs
W6 --->>> 225 lbs
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W7 --->>> 4,800 lbs
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs

The Accessory Lifts:

Cable Pull Throughs
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W7 --->>> 25 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps

Diet:

10:40 am --->>> 1 scoop weightgainer + coffee + baegels
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> salad with lots of meat, veggies, nuts and olives
3:30 pm --->>> apple
5:45 pm --->>> grilled chicken sandwhich
6:30 pm --->>> weightgainer
8:30 pm --->>> BCAAs and yogurt
9:30 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake

Overall Impression:

finally got the damn 135 on the OHP....unfortunately i had miserable form...but hey: 135 is 135 and it is a PR for me. when i did SS my 3x5 max on these was 140 lbs. BUT, i had someone helping me on every rep. now i do this stuff and almost eveyrhting except bench alone or with just a spot standing by incase. so therefore, this is a PR for me. plus, its close to 75% of my BW.

as for deads.....im sick of this exercise....i will be changing it very soon....i seem to have exhausted myself on it while on DC and i think its time i back off this lift for a few months before i hit it again in may....lets see....i need to read some stuff in PP before i make this decision...i might even change this to rack deads....or i might make it something entirely different...

otherwise, im happy.

thanks for reading, i hope everyone is having a good week

One the deads, as we discussed you have to do something that addresses your weaknesses. Rack deads would be silly for you to do. Also I wouldn't recommend them on this routine in any case. Your weakness is off the bottom whcih means in effect that your weakness is legs/glutes/hips. Rack deads are NOT the answer in any way. So if you want your deads to improve when you come back to them you have to address that.

You've come a long way in a short amount of time anuj. Very nice progress.

As for the deads, how many times a week are you doing them? anything more then once a week destroys me. Its also not adviseable to do them and squat in the same day, thats just gonna fry you. Maybe instead of dropping them see if you can switch them up to a different day. Just a suggestion.

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