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Old 05-13-2013, 10:14 AM   #531
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Great work man! I'm very impressed, you really have made great gains here in the last few weeks. Looking very strong and that set of bench looked like a piece of cake. Had I been there with you I would have suggested going up to 130 at least instead. Looks like you are a dead cert to hit at least 140 now when you test maxes. Maybe even higher. As per set up If what you do is working for you, it's working. I set up differently but I also take a narrower grip which makes things a bit different. I think the more experienced guys will have better advice there. Anyway, good stuff. keep killing it man. You will make me very proud of that program if you nail a big gain. No pressure though
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Old 05-13-2013, 02:27 PM   #532
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strong work mark and those push presses look good.
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Old 05-13-2013, 02:39 PM   #533
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I agree with JB: feet wider or back more to create more tension in the lower body. You should feel like you have a cable pulling right from hip flexor to foot. Drive those traps into the bench and arch harder.

Getting tighter alone will give you 5-10kgs more. Looking strong there but it's a short road from strong to stronger via set-up
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Old 05-14-2013, 01:02 AM   #534
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Quote:
Originally Posted by Hunterace View Post
Great work Alan! Not smart enough to see anything wrong. I could say that music is throwing you off though ! Keep working hard bud!!!
Ha ha, thanks Jay
Quote:
Originally Posted by J_Byrd View Post
I would either pull my feet back or out a little more. You should be pushing your traps hard into the bench, all while keeping a good tight back arch. Will help create more leg drive naturally without really thinking about it. Looking very strong these days.
Thanks for that JB, appreciate your help


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Originally Posted by Squatter View Post
From that camera angle, it looks like your flat benching for the most part, so JB's advice is golden. I think once your correct that, you will be in a much better position to press 315, as you are already very strong on the lift.
315 would be sweet Jim, hope you are right
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Originally Posted by TomGJD View Post
Great work man! I'm very impressed, you really have made great gains here in the last few weeks. Looking very strong and that set of bench looked like a piece of cake. Had I been there with you I would have suggested going up to 130 at least instead. Looks like you are a dead cert to hit at least 140 now when you test maxes. Maybe even higher. As per set up If what you do is working for you, it's working. I set up differently but I also take a narrower grip which makes things a bit different. I think the more experienced guys will have better advice there. Anyway, good stuff. keep killing it man. You will make me very proud of that program if you nail a big gain. No pressure though
Cheers Tom, definitely feeling a bit stronger these days. Yeah the second set went better than the first and prob should have jumped to 130kg for it, hopefully will come out with 142.5kg bench at the other side. Would be happy with that-I think


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Originally Posted by leefarley View Post
strong work mark and those push presses look good.
Nice of you to mention them, I think the progress on them is what is having some carryover to the bench
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I agree with JB: feet wider or back more to create more tension in the lower body. You should feel like you have a cable pulling right from hip flexor to foot. Drive those traps into the bench and arch harder.

Getting tighter alone will give you 5-10kgs more. Looking strong there but it's a short road from strong to stronger via set-up
Tighter is the way forward so Al, a bump of 5/10kg would be nice.
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Old 05-14-2013, 02:58 AM   #535
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Quote:
Originally Posted by markievicz View Post
The Road to 600
13 May 2013


Bench Press
60kg x 10 80kg x 5 90kg x 3 100kg x 2 110Kg x 1 120kg x 1
127.5kg x 2 – 2sets**
Speed Bench Press
100kg x 3 – 5sets
2 Second Paused Titan RAM Bench Press
130kg x 3 – 1sets
140kg x 3 – 1sets this was more touch and go

Push Press
82.5kg x 5 – 4 Sets
82.5kg x AMAP – 11

DB Side Raise
SS with above
20kg x 8 – 4 Sets

Ab Wheel From Knees
BW x 20 – 2Sets

Pull Ups
BW x 5 – 8Sets
Very very strong benching Alan ... Great progression brother ... keep charging hard buddy ...
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Old 05-14-2013, 08:13 AM   #536
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The Road to 600
14 May 2013


Deadlifts
60kg x 10
100kg x 5
140kg x 3
160kg x 1
180kg x 1
205kg x 2 – 2sets
130kg x 3 – 5sets

Video of both sets below… I think my form is getting better – but still rounding the back too much.

Hyper Extensions
20kg x 12 – 3sets

Pendlay Row
60kg x 10
90kg x 5 – 4 Sets

205x2 – set 1
Video tại vimeo.com - Đăng tại www.KyXaoViet.Com


205x2 – set 2
Video tại vimeo.com - Đăng tại www.KyXaoViet.Com


Notes
Against the clock today so rest periods weren’t as long as usual.
on second/third viewing the doubles look a bit messy-need to fix that,
but looking back at older deadlift videos I posted I do think my form is improved.
Even if it is a tiny bit
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Old 05-14-2013, 08:21 AM   #537
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Nice pulling Markie. You are going to scare the Gym Bunnies.
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Old 05-14-2013, 08:24 AM   #538
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Great workout Alan! Strong pullin bud! Looking lean and mean!!!
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Old 05-14-2013, 09:39 AM   #539
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Made those pulls look like warmups!!
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Old 05-14-2013, 10:43 AM   #540
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Strong stuff Markie.

If you're not uncomfortable when you're benching, you're not doing it right. If getting set up hurts more than the rep you're about to do. That's when you know you've nailed your set up. Just kidding....sort of
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