I'm busting balls to hit a 400lb bench this year. I had the same goal last year but tore my rotator cuff and couldnt bench from about Feb to October. I'm probably back up to 360-365 right now.

Whatevs. You'll be fine.

And yes, Trutein tastes amazing, particularly the Cinnabun flavor.

I think back to my Navy days; I used to lift for about 45 minutes 5 days a week, then run 3 miles afterwards.

....I couldn't do that now if my life depended on it lol

I have experimented with a mix of protein amounts and continued heavy lifting over the years. For years I was 180lbs and getting 300 g of protein a day. Tons of chicken, shakes, tuna.

This past year, I continued to lift heavy like I always do and now get between 120-180 g of protein a day. I am gaining strength great right now and I definitely think the extreme high protein diets recommended to many bodybuilders are likely not needed. No harm if you like eating like that (the stress on the kidneys worries are bullshit!) but it isn't a requirement for muscle/strength gains. I still recommend 120-150 g protein for most trying to gain muscle/strength or lose fat.

your body can process only about one gram per lb of current body weight so extreme amounts is a waste of time.

That's what I've read. Unless you're on a Schwarzenegger-like routine, any excess is going to be stored as fat or energy or whatever..

That's about what I'm doing now. I'm supplementing 30 grams a day, and feel like that should be good.

Does anyone on here box or fight (MMA or similar)? I'm not talking about aerobics with a boxing theme like Title Boxing, but something where you actually take a punch.

Anyone have tips for busting through a plateau on bench press?

Drop the weight by 20% and work back up slowly, like 2% per week. Don't overtrain chest. 5 reps or less per set, no more than 3 working sets twice a week.

That should help. Make sure you're getting enough protein and calories. And sleep.

Well, for one thing I wouldn't recommend ingesting more than 50 grams of protein at a time (I have heard it is difficult for your body to process). The other thing is that you want your supplements to, you know, supplement your diet. If you want to ingest 200 grams of protein, I would suggest that the majority of it come from actual food- not protein shakes. I've found alternating shakes with solid food to be a good system but I wouldn't base my intake on shakes alone.

Did you have surgery on the shoulder or just wait it out?

I just waited it out and avoided doing lifts that put stress on it which is pretty much any flat, incline or upright press.

Thanks. I'll do this. I think most of my problem is mental. I'm good on protein and calories. Sleep is a different story.

It also helps to have a spotter. That way, you can up the weight without worrying about missing the lift and killing yourself.

Make sure it is enough of a spotter. When I was in High School one of my buddies had like 375 pounds on there (IIRC) and wrapped his elbows, well, he couldn't get it up and the bar bounced off his chest. He was a little bastard, probably 140 or something, that was not cool. I couldn't believe he didn't break his sternum or ribs or something. He said he was just sore.

Either way, just make sure your spotter is paying attention and strong enough to help if you need it.

I just had a one on one session at my crossfit box. They taught me how to do a front squat. I'd never tried one before this. It felt pretty good. At the end of the lesson, I did a workout.

8 front squats
8 burpees

As many rounds as possible in 5 minutes.

I would have gotten 4 rounds but I got a few 'no reps' for not breaking parallel on the squat. It was fun. I'm really liking this so far. I can't wait to get through these lessons and start the real workouts.

They will kick your ass, every time!

You might give the slingshot a try. It's great for overload training.

www.howmuchyabench.net

They told me I would be very sore today. I'm not at all. Maybe they just assume most people never squat.

The 50g per meal limit is bro-science. I personally know a lot of big dudes that only have time to eat 3 meals a day. They aren't IFBB pro's or anything, but stay lean year round and throw some heavy weight around in the gym. They pretty much told me the whole 6-8 meals per day thing is complete BS. As far as protein per day, 1g per lb of lean body mass is pretty much acceptable as a minimum.

Probably because they thought it was your first time, or that you hadn't been working out. I wasn't exactly meaning sore, just a butt kicking workout most of the time. If it's not kicked, then speed it up. One of the reason I love it is you don't do the same workouts week after week, it's different every day and wore out most every time. I did CF for 2.5 years, didn't get sore much, but usually was pretty fatigued at the end. Working my way back after a torn rotator cuff.

Yeah. I was wiped out when I got done. I assume most people that start aren't doing a lot of leg work before they do this workout.

Good luck with the injury. Did you tear your RC doing crossfit?

so I rock out on the Planet Fitness treadmill and can do my routine no problems...of course I'm beat afterwards but I'm usually not on the verge of death

I do the same routine at my hotel fitness center from time to time and it tells me I run the same distance and I do the same times...BUT IT BEATS THE SHIT OUT OF ME. It's like almost twice as hard for me to finish. I still finish, but at the end...I wonder why I'm so ****ing killed on one treadmill and not on the other?

Are all threadmills not created equally?

Very Interesting. I have been looking at ideas for overload benching and while bands are obviously used, they are a pain to setup in the racks at most gyms that are powerlifting type gyms.

Have you used the slingshot in your training?

Incline?

no...same quick start settings as usual

Yeah, I love it for 2 reasons. When I was recovering from my rotator cuff tear this allowed me to bench pain free and I also use it for 2 additional sets after my normal 3 on bench. It takes a few workouts to get used to, but a few power lifters in my gym turned me on to it and I've turned a few guys in there on to it as well. Everyone seems to love it, especially guys with existing shoulder injuries that like the support it provides.

I will probably give it a shot and I would definitely use it after some regular sets. I really expected it to be more expensive, so I can definitely swing the purchase. Which version would you recommend?

I have the original and prefer it. I tried the maddog, but it's almost too much assistance. It's basically double ply of the original. It's hard just getting your hands a part for the grip with the maddog.

How does this device compare to a bench shirt?

Yeah, some could have resistance or slippage I'd guess. Is one a worn out POS?

Similar concept, but a hell of a lot easier to get on and off. It doesn't really provide resistance going down like shirt does it just holds your form a little better and gives you a little boost at the bottom of the rep. I can do 325 for 3-4 reps raw with the slingshot I can do 8-10,

Trying to add deadlifts into my routine this year. Starting out super-light but should know if my back can take it in a month or two.

I'm doing the same thing. I hurt my back doing them over a year ago and it's still not right. I'm trying to fix my back by learning to do that motion with proper form. I had a 30 minute session with a crossfit trainer dedicated to proper deadlift technique & it has helped me a lot. Good luck!

I also just ordered Magnificent Mobility after reading some impressive reviews. Hopefully that helps, too.

No real problems so far- just sore glutes, lol. Hope you are having similar success.

Anyone ever tried the Russian bench program? What were the results?

Also, what routine should one go to after completing the Russian bench program? I have heard it is a bit rough on the joints.

I've figured out that I have an anterior pelvic tilt from sitting at a desk all day. I've started trying to isolate and activate glutes and hammies and stretch hip flexors and quads.

Rolling out my quads is excruciating but my back feels great every time I get done. I hope I'm on to something here.

Well, you could always stop working out and get fat.

I think I'll pass.

meaning that your ass sits lower than your legs?

No

So it's the other way? Like there is too much tilt or what?

It's not while I'm sitting. Tight hip flexors pull the front of the hips forward resulting in an exaggerated lumbar curve and, in my case, lower back pain.

I see. And quad rolls are like lunges or what?

Anybody every tried a versa climber?

The condition causes hip flexors, quads, and lower back to tighten up and become overactive. Glutes, and hammies become dormant and it gets tricky to activate them so the quads and back take over.

Lunges, bridges, and deep squats strengthen glutes and hammies and get them firing again. The foam roller is used to relax and lengthen the quads, hip flexors and lower back.

If you're really curious about it I can post some links with a lot of information.

I would add Romanian deadlifts to that list as well.

I'd appreciate it.

Um yea, and it was hard as shit! Max like 10 minutes. Of course I rarely do cardio so maybe that was it?

I plan to. Right now my back tries to take over and that ****s me up. I have a pretty bad muscle imbalance. I'm getting there, though.

I am gonna take a shot in the dark. You were a leg press/leg extension king and neglected squats/deads?

I will hook you up tomorrow. Im heading out right now.

3 days into the routine and I feel MUCH better.

WSU has one for sale and I thought about adding it to my gym, but I wasn't sure how much use it might get. I don't see many around.

I think it is just a great piece to have in your gym for people to ask questions about and a conversation piece. It sure stands out.

Only dude that religiously used it in the gym I worked in was about 55 years old and I think he just did that thing for 30 minutes a day and worked up a gnarly sweat every time.

Sounds similar to my Hammer Strength H-Squat. I think people spend more time trying to figure out what the hell it is then using it. Although I really love it.

Not a bad guess. Leg press and squats were my thing, but my squat form got worse and worse after I graduated college. Then I stopped lifting for several years. I'm a CPA so that meant a lot of 12 hour days at my desk. That will mess you up!

A little over a year ago, I couldn't squat below parallel without falling backwards. I have improved my squat quite a bit. I'm hoping this new PT routine will get me back to "normal." I've had this back pain for over a year. It has really interfered with my shit!

This first link is my favorite. I've found it to be very helpful. The first post here is great, but there is more good advice throughout the thread.

http://forum.bodybuilding.com/showth...hp?t=130876763

You can also google "lordosis" and find several links similar to this:

http://stronglifts.com/lordosis-why-...how-to-fix-it/

I thought you were ****ing with me earlier. Are you having similar problems?

Looks like a lifeguard station, put together by drunks.

LMAO You can damn near join the mile high club on that thing.

Thanks.

I'm not really having that specific problem, but I sit at a desk or in the tractor, sprayer or combine a huge number of hours throughout the year. And wanted to watch out for it.

I was doing much better until I tried playing racquetball last night. My back pain has returned. Back to stretching/rolling/exercising. FML!!!!!!

Strengthen your ass. It supports your entire back.

Also, don't stretch out too much before workouts. Light stretching is all you want to do. Save deeper stretching for after the workout.

Yeah, this is part of the plan. I'm trying to work glutes, hams, and abs. I just have a tough time activating my glutes. Other shit keeps trying to take over.

BigCatDaddy.

Got my slingshot! Couple questions. Is it supposed to go virtually almost all the way over my elbows and instead be tight on my mid/lower arm? It also seems a stretch, just messing around here, to extend my hands out to my normal bench position unless I forcefully extend my elbows outward and really stretch it.

All of this might make more sense when I actually go to bench but just wondering while looking at it now.

Fire those glutes!

Do you have a trainer?

Your elbows go in the holes. They run a funny size. I'm about 6 2 240 and I'm pretty sure it's a xxl and fairly tight. I think there is a guide to tale you you're size. Yes, it's fairly diferent at first. You are stretching it out and that's how you get the assistance. It will probably take 2 to 3 workouts to really feell comfortable with it.

You mean elbows into the small slits on the arm slots? Not all the way up over the elbows?

I got the XL because I was borderline and went a size bigger.

Right. Here is a video of the guy showing how it works.

http://www.youtube.com/watch?v=f1eXkbcL8Gc

I did, but we got to be pretty good friends and now he's my workout partner.

****, he's never going to figure this out. He's lucky just to get himself dressed most days.

ROFL

Not shit, I feel like a real douche. Mine isn't as snug as I think it would be but I was borderline L and XL and went XL. Still should work though.

Just went for a run. Wound up doing a half marathon (13.1 miles). I can't believe I just did that. Was planning on going about 5.

Nice. I've never run that far. 10 miles is my best.

Okay, I guess I live under a rock and wasn't aware of the policies of this up and coming "gym," Planet Fitness.

Are you all aware that this place kicks people out for sweating too hard or over exerting themselves during lifts? A friend of mine recently got booted out because he was wearing a skull cap (in the winter... also he's balding) and sweating too hard.

WTF??!

I feel like shit. I'm supposed to box tonight, too. I'm going to get my ass kicked.

I've heard it's pretty ridiculous, but I didn't know it was that dumb. Do they only want people to work out a little bit?