Blonde will make you STRONG

[EvilPie]

120kg x 3 on bench this morning and 60kg x 3 on OHP.

OHP are feeling a lot more stable than last time I had a go at them which I'm presuming is due to a slightly stronger core.

Once I've got rid of the wobble completely and get my confidence going I reckon there's another 10-20kg in the bag for these.

[EvilPie]

Deadlifts again this morning. I've been overdosing on YouTube vids and really trying to work on form and I think it's paying off in confidence as much as anything. Watching these guys lift ridiculous weights has convinced me finally that deadlifts are clearly good for you if executed correctly.

Did the usual routine so squats up to 100kg x 3, RDL up to 100kg x 5 and then DL which I managed 100kg x 5, 120kg x 3 and then 2 x 1 at 140kg.

Felt my form go a bit on the last one and my back definitely wasn't absolutely flat but still nice to hit three plates already after only doing them for a couple of weeks. Think I'll stick to this weight for a bit now and try to get up to 3 with good form before I try another increase but you never know.

The hardest bit for me is definitely the start of the movement. I think it's partially flexibility as I struggle to get my hips below my shoulders to fully engage the glutes and hamstrings. It means that my hip flexors are having to compensate quite a lot but I'm hoping that will improve.

Any tips for improving the lower part of the lift greatly appreciated. There doesn't seem to be much out there to specifically target that problem area. For the upper part there's rack pull, for the middle section there's RDL but for the lower I can't really think of anything other than just doing more deadlifts.

[iRaise]

Deadlifts again this morning. I've been overdosing on YouTube vids and really trying to work on form and I think it's paying off in confidence as much as anything. Watching these guys lift ridiculous weights has convinced me finally that deadlifts are clearly good for you if executed correctly.

Did the usual routine so squats up to 100kg x 3, RDL up to 100kg x 5 and then DL which I managed 100kg x 5, 120kg x 3 and then 2 x 1 at 140kg.

Felt my form go a bit on the last one and my back definitely wasn't absolutely flat but still nice to hit three plates already after only doing them for a couple of weeks. Think I'll stick to this weight for a bit now and try to get up to 3 with good form before I try another increase but you never know.

The hardest bit for me is definitely the start of the movement. I think it's partially flexibility as I struggle to get my hips below my shoulders to fully engage the glutes and hamstrings. It means that my hip flexors are having to compensate quite a lot but I'm hoping that will improve.

Any tips for improving the lower part of the lift greatly appreciated. There doesn't seem to be much out there to specifically target that problem area. For the upper part there's rack pull, for the middle section there's RDL but for the lower I can't really think of anything other than just doing more deadlifts.

Lower part is basically grip strength, and squat and leg press. I am a big believer that in a DL you are pushing the weight away from the floor, as opposed to pulling it off the ground.

But as with most, confidence and mobility are always really important.

Solid numbers though.

[iRaise]

120kg x 3 on bench this morning and 60kg x 3 on OHP.

OHP are feeling a lot more stable than last time I had a go at them which I'm presuming is due to a slightly stronger core.

Once I've got rid of the wobble completely and get my confidence going I reckon there's another 10-20kg in the bag for these.

That is strong, plan is to sticking some on the bench tomorrow.

[iRaise]

Didn't feel very strong today, so instead of 4x2 went with 4x12 for squats.

60/70/75/80. If I was to do them again on a day I am more focused I would aim for 80, but that last set was pretty touch. Definitely lost count on every set too, so clicking buttons hoping that I hit around the 12 mark. No idea how people count above 8.

Had a 45 min convo in the middle too, which made it A, tough to start again, and B, pretty rushed towards the end. But made it back in time so alls well that ends well.

Upper body tomorrow, so want to sticking some bench somewhere.

[arbboy]

Decent chest work out (my weak area) yesterday.  Did 3 x sets of 10 without a spot of 34kg flat and 30kg incline dumbbells.  Given i can do these why can i only flat bench 70kg and incline 55kg with an olympic bar (loose not on a smith machine and weight stated includes the weight of the bar just for clarity) and struggle to get 10 reps without a spot?  Surely dumbbells should be tougher as you have to balance them etc etc.  Is this ratio of weights normal between the barbell and dumbbells?

[Marky147]

Decent chest work out (my weak area) yesterday.  Did 3 x sets of 10 without a spot of 34kg flat and 30kg incline dumbbells.  Given i can do these why can i only flat bench 70kg and incline 55kg with an olympic bar (loose not on a smith machine and weight stated includes the weight of the bar just for clarity) and struggle to get 10 reps without a spot?  Surely dumbbells should be tougher as you have to balance them etc etc.  Is this ratio of weights normal between the barbell and dumbbells?

Would have thought you'd be stronger on a bar, as you need to use more stabilising muscles with DB.

I was doing about the same as you on flat DB when my BB was ~90.

[Marky147]

Started again this week, but Still got a niggling pain inside my left forearm, and top of it when I rotate my hand clockwise.

Not stopping me doing anything, thankfully. It just feels like a pinch at the bottom of pressing movements when I try to push up, and on rowing movements when at the final part of the pull.

Not sure exactly what it is, probably just a strain of some sort, but not having another week off, and will just train around it.

[iRaise]

Decent chest work out (my weak area) yesterday.  Did 3 x sets of 10 without a spot of 34kg flat and 30kg incline dumbbells.  Given i can do these why can i only flat bench 70kg and incline 55kg with an olympic bar (loose not on a smith machine and weight stated includes the weight of the bar just for clarity) and struggle to get 10 reps without a spot?  Surely dumbbells should be tougher as you have to balance them etc etc.  Is this ratio of weights normal between the barbell and dumbbells?

Bar path is one reason. So depending on your mobility/strength curve/biomechanics you probably have a different bar path with the bar compared to DB. This is emphasised more when you have a weaker and stronger hand. So weaker hand could go in a different direction, but it won't affect to stronger hand.

I think most people would be stronger on a bar than a DB. But who cares, work on getting stronger on both.

[iRaise]

Started again this week, but Still got a niggling pain inside my left forearm, and top of it when I rotate my hand clockwise.

Not stopping me doing anything, thankfully. It just feels like a pinch at the bottom of pressing movements when I try to push up, and on rowing movements when at the final part of the pull.

Not sure exactly what it is, probably just a strain of some sort, but not having another week off, and will just train around it.

Training around it always a good shout

[EvilPie]

Decent chest work out (my weak area) yesterday.  Did 3 x sets of 10 without a spot of 34kg flat and 30kg incline dumbbells.  Given i can do these why can i only flat bench 70kg and incline 55kg with an olympic bar (loose not on a smith machine and weight stated includes the weight of the bar just for clarity) and struggle to get 10 reps without a spot?  Surely dumbbells should be tougher as you have to balance them etc etc.  Is this ratio of weights normal between the barbell and dumbbells?

What order do you do everything in? If you're doing your DB press first then moving on to bench that could explain quite a bit.

How's your bench set up? Do you arch? Do you make sure you pinch your shoulders together to tighten your upper back? Are you squeezing the bar?

Another thing I'd ask is are you giving it all you've got? 3 x 10 at 34kg suggests you've got something left in the tank somewhere on your DB so are you doing the same with bench? What would happen if you just stick 80kg on the bar? Will you die from strangulation or will you just sling the bar away from you? I reckon it's probably the latter.

There will be a few technical reasons for the difference but I think a lot of your problem is in your head. You just think you're shit at chest the same as I thought I was shit at deadlift. Get over that mental block and I reckon you'll be good for 90kg+ before too long. If it makes you feel better I used to DB press 50kg for 12 in my beast days and at the same time I was only benching 100kg so similar proportions. That was 100% in my head because I was strong as f**k but even sticking an extra 5kg each side would destroy me. Weird.

[arbboy]

Decent chest work out (my weak area) yesterday.  Did 3 x sets of 10 without a spot of 34kg flat and 30kg incline dumbbells.  Given i can do these why can i only flat bench 70kg and incline 55kg with an olympic bar (loose not on a smith machine and weight stated includes the weight of the bar just for clarity) and struggle to get 10 reps without a spot?  Surely dumbbells should be tougher as you have to balance them etc etc.  Is this ratio of weights normal between the barbell and dumbbells?

What order do you do everything in? If you're doing your DB press first then moving on to bench that could explain quite a bit.

How's your bench set up? Do you arch? Do you make sure you pinch your shoulders together to tighten your upper back? Are you squeezing the bar?

Another thing I'd ask is are you giving it all you've got? 3 x 10 at 34kg suggests you've got something left in the tank somewhere on your DB so are you doing the same with bench? What would happen if you just stick 80kg on the bar? Will you die from strangulation or will you just sling the bar away from you? I reckon it's probably the latter.

There will be a few technical reasons for the difference but I think a lot of your problem is in your head. You just think you're shit at chest the same as I thought I was shit at deadlift. Get over that mental block and I reckon you'll be good for 90kg+ before too long. If it makes you feel better I used to DB press 50kg for 12 in my beast days and at the same time I was only benching 100kg so similar proportions. That was 100% in my head because I was strong as f**k but even sticking an extra 5kg each side would destroy me. Weird.

I vary the rotation each chest work out (dumbbells first one week, barbell the other week) so that isn't the reason.  I don't arch my back at all and do proper full deep reps all the way to the chest with strict form on both versions.  If i stuck 80kg on the bar i reckon i would be able to do 2 reps max.  I will try it next week just to see!  It is really annoying to the point that i am considering stopping using the barbell and just do more dumbbell sets!

[iRaise]

Decent chest work out (my weak area) yesterday.  Did 3 x sets of 10 without a spot of 34kg flat and 30kg incline dumbbells.  Given i can do these why can i only flat bench 70kg and incline 55kg with an olympic bar (loose not on a smith machine and weight stated includes the weight of the bar just for clarity) and struggle to get 10 reps without a spot?  Surely dumbbells should be tougher as you have to balance them etc etc.  Is this ratio of weights normal between the barbell and dumbbells?

What order do you do everything in? If you're doing your DB press first then moving on to bench that could explain quite a bit.

How's your bench set up? Do you arch? Do you make sure you pinch your shoulders together to tighten your upper back? Are you squeezing the bar?

Another thing I'd ask is are you giving it all you've got? 3 x 10 at 34kg suggests you've got something left in the tank somewhere on your DB so are you doing the same with bench? What would happen if you just stick 80kg on the bar? Will you die from strangulation or will you just sling the bar away from you? I reckon it's probably the latter.

There will be a few technical reasons for the difference but I think a lot of your problem is in your head. You just think you're shit at chest the same as I thought I was shit at deadlift. Get over that mental block and I reckon you'll be good for 90kg+ before too long. If it makes you feel better I used to DB press 50kg for 12 in my beast days and at the same time I was only benching 100kg so similar proportions. That was 100% in my head because I was strong as f**k but even sticking an extra 5kg each side would destroy me. Weird.

I vary the rotation each chest work out (dumbbells first one week, barbell the other week) so that isn't the reason.  I don't arch my back at all and do proper full deep reps all the way to the chest with strict form on both versions.  If i stuck 80kg on the bar i reckon i would be able to do 2 reps max.  I will try it next week just to see!  It is really annoying to the point that i am considering stopping using the barbell and just do more dumbbell sets!

Good post Matt.

But you don't need the bench. I went like 8 months just using DB and focusing on using my chest more.

Do whatever you want/progress in. Chances are when you stall on one, you get the fire in the other.

[EvilPie]

You don't need the bench but it doesn't half look good when you stick anything over two plates on there and bang out a few reps. Same as you don't need the deadlift but if you can get 3 or 4 plates it just looks and feels good.

I still think the biggest contributor to my recent bench form was the thousands of press ups I did earlier in the year so that might be worth a try. It was quite early in the press up progress that I saw the huge improvements in bench so you might only need a month or so at them.

[EvilPie]

120kg x 4 again on bench for me this morning and 60kg x 7 for OHP on my first set. This dropped to 40kg x 4 on my 3rd set so pretty sure I'd pushed to my limits

I really pushed the focus on bent over row trying to keep the form so that it benefits DL as much as possible. Some of the DL videos I've watched have recommended bent over row and chins as accessory lifts for DL so that works well with my current routine.

3 x 6 and 1 x 5 for chins with zero arm pain which was awesome. Really want to keep the momentum going with these and hopefully stay injury free.