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  1. #46
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    I lift my head so i can see the bar coming down.

  2. #47
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    Lifting your head reduces your arch and can be dangerous. Be careful mate

  3. #48
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    Quote Originally Posted by PJC View Post
    Lifting your head reduces your arch and can be dangerous. Be careful mate

    Yeah your right!! strains your neck. Why would you want to see the bar coming down? Just giving you some advice from an experienced lifter. Good luck!!

  4. #49
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    I know some guys that lift their head when the shirt bench, but it's not a good idea because you lose your arch like that.
    High Rep is for pussies- SisterSteel
    www.jakkedhardcore.com

  5. #50
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    11/1/2010
    ME squat
    squat/goodmorning combo 5RM 95kg. Tried 100kg then got bad pain in my lower back on the 2nd rep. Must've forgotten to arch.
    RDL 5x10 60kg
    Single arm DB rows 6x8 40kg
    Standing Abs 5x10 40kg. Considering doing these more upright to hit my abs a bit more.

    Just had a look in the mirror and tried to copy the position of body when my head is lifted up. I can now see why I would just get stapled. I just wanna make sure I lower the bar in the right place.

    Raw_Power did I do something piss you off? Your posts make you look quite angry.

  6. #51
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    Quote Originally Posted by UK_Powerlifter View Post
    11/1/2010
    ME squat
    squat/goodmorning combo 5RM 95kg. Tried 100kg then got bad pain in my lower back on the 2nd rep. Must've forgotten to arch.
    RDL 5x10 60kg
    Single arm DB rows 6x8 40kg
    Standing Abs 5x10 40kg. Considering doing these more upright to hit my abs a bit more.

    Just had a look in the mirror and tried to copy the position of body when my head is lifted up. I can now see why I would just get stapled. I just wanna make sure I lower the bar in the right place.

    Raw_Power did I do something piss you off? Your posts make you look quite angry.

    No not pissed off.. i only posted in here twice with advice lol. Definatly not angry.

    I asked why you want to see the bar coming down, and wishing you luck in your training. nothing angry about that.

    Well of that subject. Only person i have seen lift there head while benching is branch warren the bodybuilder and he bouncers the bar off his chest.

    I see you follow westside barbell.. im a big fan, i used there programme a while back. works well.

    i did...

    Bench ME
    Bench Press
    Lying barbell extentions
    Weighted dips
    Chinups
    Barbell rows
    Barbell shrugs
    Rear Delt Raises
    Hammer curls

    Same for DE day.

    i went from 90kg bench to 120kg bench in 3-4 months.. my own little secret on how i did it though, training wise.

  7. #52
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    12/1/2010
    Band Chest Press 100 total reps.
    Gonna try a contrast shower and see how that goes.

  8. #53
    FREAK crashcrew56's Avatar
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    Is that supposed to be a deload workout?
    High Rep is for pussies- SisterSteel
    www.jakkedhardcore.com

  9. #54
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    13/1/2010
    ME Bench
    Incline Close Grip Bench Press 3RM 70kg. There were no spotters around so I did not add anymore weight.
    Rolling DB Extensions 6x8 12kg.
    Barbell Rows to sternum 6x10 55kg.
    Underhand Grip Facepulls 3x10 30kg.
    DB side bends 5x10 26kg.

    I am remembering to initiate the press with my legs now. I need to remember to tuck my elbows and keep my head on the bench.

    The workout before was just to help with recovery.

  10. #55
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    Quote Originally Posted by UK_Powerlifter View Post
    13/1/2010
    ME Bench
    Incline Close Grip Bench Press 3RM 70kg. There were no spotters around so I did not add anymore weight.
    Rolling DB Extensions 6x8 12kg.
    Barbell Rows to sternum 6x10 55kg.
    Underhand Grip Facepulls 3x10 30kg.
    DB side bends 5x10 26kg.

    I am remembering to initiate the press with my legs now. I need to remember to tuck my elbows and keep my head on the bench.

    The workout before was just to help with recovery.
    Strong workout. how close are your hands on the inclines? do you think inclines help your bench? i find they hurt my shoulders.

    good job on the form!! strap your head down if you got to lol!!
    where in the UK you from?

  11. #56
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    Quote Originally Posted by UK_Powerlifter View Post
    13/1/2010
    ME Bench
    Incline Close Grip Bench Press 3RM 70kg. There were no spotters around so I did not add anymore weight.
    Rolling DB Extensions 6x8 12kg.
    Barbell Rows to sternum 6x10 55kg.
    Underhand Grip Facepulls 3x10 30kg.
    DB side bends 5x10 26kg.

    I am remembering to initiate the press with my legs now. I need to remember to tuck my elbows and keep my head on the bench.

    The workout before was just to help with recovery.

    Workout looks good.
    High Rep is for pussies- SisterSteel
    www.jakkedhardcore.com

  12. #57
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    15/1/2010
    DE Squat/Deadlift
    Squat 12x2 70kg. 1x100kg. 1x120kg Nothing I could use to make a parallel box so just did them freestyle. The belt I am using now gives me more power out of the hole as well as more stability. Sometimes I felt I was squatting onto a bouncy castle.
    Deadlift 8x1 90kg. 1x120kg. 1x140kg They felt really easy until I worked up. Must've forgotten something technique wise.
    Dimmel Deadlifts 3x15 110kg.
    Swiss Ball Leg Raises 3x8. No ab slings and I didn't want to feel that pressure in my shoulder blades from doing hanging leg raises.

    Since my waistline is small I was thinking of wearing the belt a little tighter than usual. I can't seem to push out my waist very far. I think I would be able to get more abdominal pressure if I had the belt a little tighter. I will also have to swap my below parallel box squat ME exercise for something else.

    I had my little fingers touching the inner rings if that makes any sense. The bar was also paused on my chest making it a lot harder. The purpose of this exercise is just to give me more more strength off of my chest which is where I am weak right now. I only did a slight incline. That is probably why my shoulders were saved. Just got an email from some banned user talking a load of shit. Wtf.

    I am from Basingstoke. I am in Hull right now for my uni term.

  13. #58
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    Quote Originally Posted by UK_Powerlifter View Post
    15/1/2010
    DE Squat/Deadlift
    Squat 12x2 70kg. 1x100kg. 1x120kg Nothing I could use to make a parallel box so just did them freestyle. The belt I am using now gives me more power out of the hole as well as more stability. Sometimes I felt I was squatting onto a bouncy castle.
    Deadlift 8x1 90kg. 1x120kg. 1x140kg They felt really easy until I worked up. Must've forgotten something technique wise.
    Dimmel Deadlifts 3x15 110kg.
    Swiss Ball Leg Raises 3x8. No ab slings and I didn't want to feel that pressure in my shoulder blades from doing hanging leg raises.

    Since my waistline is small I was thinking of wearing the belt a little tighter than usual. I can't seem to push out my waist very far. I think I would be able to get more abdominal pressure if I had the belt a little tighter. I will also have to swap my below parallel box squat ME exercise for something else.

    I had my little fingers touching the inner rings if that makes any sense. The bar was also paused on my chest making it a lot harder. The purpose of this exercise is just to give me more more strength off of my chest which is where I am weak right now. I only did a slight incline. That is probably why my shoulders were saved. Just got an email from some banned user talking a load of shit. Wtf.

    I am from Basingstoke. I am in Hull right now for my uni term.


    Yes i had same message! Yeah i get what your saying about the slight incline.
    They do it at westside i think? Im just not a fan of inclines full stop, puts your shoulders in a dangerous position.
    Same as i never ever ever use machines lol. because most machines put you at your weakest part of the lift (bottom) not the strongest part(top) So i stick to basic hardcore barbell dumbbells and that.

    I've done the westside training but im looking for something thats going concentrate on my bench.. a good programme. I've seen the sheiko, metal militia and few more but dont know yet.

  14. #59
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    I looked everywhere on how to adapt metal militia for raw bench pressing but I could not find anything. Have you had a look at BIG iron?

  15. #60
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    17/1/2010
    DE Bench Day
    Band Bench 45-50kg 6x3. Felt awkward at first but gradually got used to it. Managed to get all my reps in roughly 3 seconds.
    Seated Military Press 3x6 40kg. Taking the volume down on shoulder pressing work and seeing how my body responds to this.
    JM Press 3x6 40kg. Finally got this exercise sussed. Felt it in the tricep muscles right near my elbows. Will start increasing the weight on this.
    Roman Chair Situps 5x10 Much harder than I had anticipated. Put a plate behind my head and got pinned to the floor.
    I am leaving out upper back work since my back was still really sore from carrying all of my luggage around.

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