Blonde will make you STRONG

[EvilPie]

Congrats on the new addition Rich.

If there was one exercise I'd try to keep in my routine forever it would be wide grip chins. Even if you just do a few each week to keep on top of them it'll be worth it and the definition they give your lats is amazing.

How's your bench numbers looking? Have you made decent improvements on this phase?

[Eso Kral]

Congrats on the new addition Rich.

If there was one exercise I'd try to keep in my routine forever it would be wide grip chins. Even if you just do a few each week to keep on top of them it'll be worth it and the definition they give your lats is amazing.

How's your bench numbers looking? Have you made decent improvements on this phase?

Thanks Matt

In theory they should have been in this phase from the start as 4 sets of 8-10 are supposed to be there instead of LPD and Close Grip UH pull down but I just wouldnt have done any so added the exercises in to compensate and then tried them last week so will keep them for this week.

Bench when I started I was only at 45kg for 4x8 and then when I met Harvey at Loughborough we did some dumbells and for the last 2 sets I managed to get the final two sets with the 30's up pretty easily so have been doing 60-65kg for a good 4x8 (1 minute rest between sets) for the past 2 weeks now.

The trouble I have is that I train alone, early in the morning so in my head have the common mental block that probably costs a few kg's (either placebo or spotter) and used to cost a few reps when I would tell myself I will bottom out at 6 reps and low and behold I did

I will at some point see what my 1RM is on some key exercises but I want to finish this next phase first which I will post up the exercises later this week

[EvilPie]

I have the same problem training alone so unless I'm confident I can do at least 3 or 4 at a particular weight I won't even try it.

My confidence is sky high with bench at the moment but even so not having a spotter is making life difficult. Even though I'm doing well I know that with a spot I could push just that tiny bit more and make more gains. This morning for my heavy set I managed 4 reps reasonably easily but it was a weight I didn't dare over push myself with. If I'd had a spotter there was definitely another unassisted rep and likely a 6th with a light touch.

Do you use a belt Rich? I've always used one but recently tried to avoid it as much as possible to help work my core strength. I find that when I do finally put it on for my heaviest set it makes a huge difference sometimes making the heavier set actually feel easier than the previous lighter set.

[zerofive]

Pretty happy to see a lot of love for Alan Thrall in this thread lately.

I would 100% recommend checking out Mark Bell's "supertraining06" channel. There are three of them, but they always get guests to come in and just pick their brains. It can get very specific sometimes, but a lot of them are very good at putting ideas into words and there will always be something in there that identifies with you and your technique

[EvilPie]

Pretty happy to see a lot of love for Alan Thrall in this thread lately.

I would 100% recommend checking out Mark Bell's "supertraining06" channel. There are three of them, but they always get guests to come in and just pick their brains. It can get very specific sometimes, but a lot of them are very good at putting ideas into words and there will always be something in there that identifies with you and your technique

The guy's amazing. Pretty sure you recommended him on here ages ago for a pre workout stretch routine but it's his strength stuff that's been bordering on inspirational for me.

I've watched quite a bit of the Mark Bell stuff. Again really good but not in the same league as Thrall for getting his point across imo.

How's your availability for a session some time soon? Would like to go through some deadlift and squat technique stuff before I start to push the weight and maybe have a blast at a bench press 1RM for japes. Happy to pay the usual rate with the normal punters of course.

[iRaise]

Could make Sunday for a team session, although DL is still saturday so not sure how heavy lifting I will be doing.

[EvilPie]

Sunday sounds good to me. Where are you based? Happy to head your way if it's not ridiculous.

[iRaise]

Sunday sounds good to me. Where are you based? Happy to head your way if it's not ridiculous.

Based in Stafford which is like an hour away, but have a few uni friends in Notts, so if Sean is in, we could meet at his and I can kill two birds with one stone.

[EvilPie]

Works for me.

[zerofive]

Yep day before I go away so I'm up for it. Plus I'm lifting "heavy" now so I'm happy to get involved with whatever. What time lads?

[EvilPie]

I'm pretty flexible but morning would be my preference.

[iRaise]

I'm pretty flexible but morning would be my preference.

Can probably get there for like 12ish? If I come over on Saturday night I could do earlier, will have a think and let you know!

[EvilPie]

12 is fine for me.

[iRaise]

12 is fine for me.

Should work for me, meet at Sean's gym?

[iRaise]

Little 105 for two today on the bench. Helped having a spotter, but pleased with the strength today!