I don't have shit at mine lol. I either gotta buy it myself or Macgyver it up.
MESO-Rx
Anabolic Steroids
Worf's 1st meet log
- Thread starter Worf
- Start date
I don't have shit at mine lol. I either gotta buy it myself or Macgyver it up.
Same. I’m at the Y. The most we have for specialty is a trap bar and an attachment for T bar rows
Worf
Member
It’s worth the extra money imo to be where Im at
I'd pay $100 a month if there was a powerlifting gym around here.
Btcowboy
Member
There is a BB/PL oldschool gym I am going to look at. One draw back is hours open and another is it is small only 1 rack but the do have a platform
Mine has a platform that's been there at least since I was in high school. It's very beat up and uneven. Anywhere you try to put the bar it rolls and sometimes you'll come down and the plates go in a dip. One squat rack, one half rack, and two benches. They do allow and supply chalk at least. Any specialty bars belong to members that leave them there.
Worf
Member
Mine is 50 a month. I paid a year up front and got a discount. Worked out to 42.50 a month.
$225 for two people for three months at mine.
Worf
Member
Thats terrible, lol
Btcowboy
Member
I think this place is about the same. My current gym is 10 per month
Btcowboy
Member
That's only 38 bucks a month per person
$37.50 per person per month. You get a better deal paying a year. I've went long periods without paying my membership and just kept going anyway, so I'm probably coming out ahead lol.
Worf
Member
I think that’s good for 2. I thought it was for one. That’s about the same as golds. Shit when I was at Gold’s I put my wife on there and was paying 34 for mine and 40 for hers. No discount at all
Worf
Member
BW:217
Todays Training
ME Upper
Comp Bench
Barx10
135x8
185x6
205x5
225x5
245x5
275 3x3
Dbell Bent Rows
50x10,60x10,60x10,80'sx10
Barely Legal Wide Grip Bench (Jap Grip)
135x6
185x5
225 x2 x 5
Dips
BWx10, BW+45lb plate x9, BW+45 x7
Seated Dbell Tricep Ext.
50lbx10, 60lb x10, 70x10
Dbell Shrugs superset
50'sx10,60's x10, 70's x10, 100's x10
Standing Rope Cable Crunches
50x15,60x15,70x15
Still having trouble with bench. Feels fine until the weight gets up there. Tried feet back on the toes, feet flat drive with heels at different widths. Cant seem to use much leg drive without lifting my ass. Figured I'd give Jap grip a try again. Wide grip with wrists turned in a bit to get my index fingers legal. Fucking money, for some reason this works. Was able to set up better, use leg drive and push my heels into the floor and transfer it up towards my shoulders. I'll have to keep workin on it, I'll get it eventually.
Todays Training
ME Upper
Comp Bench
Barx10
135x8
185x6
205x5
225x5
245x5
275 3x3
Dbell Bent Rows
50x10,60x10,60x10,80'sx10
Barely Legal Wide Grip Bench (Jap Grip)
135x6
185x5
225 x2 x 5
Dips
BWx10, BW+45lb plate x9, BW+45 x7
Seated Dbell Tricep Ext.
50lbx10, 60lb x10, 70x10
Dbell Shrugs superset
50'sx10,60's x10, 70's x10, 100's x10
Standing Rope Cable Crunches
50x15,60x15,70x15
Still having trouble with bench. Feels fine until the weight gets up there. Tried feet back on the toes, feet flat drive with heels at different widths. Cant seem to use much leg drive without lifting my ass. Figured I'd give Jap grip a try again. Wide grip with wrists turned in a bit to get my index fingers legal. Fucking money, for some reason this works. Was able to set up better, use leg drive and push my heels into the floor and transfer it up towards my shoulders. I'll have to keep workin on it, I'll get it eventually.
Have you tried pushing your knees out while driving down? I believe I watched a video that said the wider your legs are, with knees below your hips, it’s almost impossible for your ass to come up. I’ll try to find the video.
Worf
Member
I did try that last week. Seemed to work ok but I just wasn’t completely sold on it. I wasn’t getting any leg drive out of it. Definitely keep the ass down
If you’ve tried it on your toes, were you pushing through your heel or your toes? If you’re on to ur toes, and keep them back far enough, while pushing through your heel—you should be able to initiate drive while keeping your ass down. (Works for me) just an idea bro.
If you're able to plant your feet back really far as in closer to your body it'll make it harder for your ass to come up, too.
nukklehead
Member
Good advice there. I forgot to mention timing is a crucial point of leg drive also. It is very difficult to hit it right in that 1/2 second you have to make it work right. If you are one of the ones who puts there feet back as far as possible, on the toes ( like I do) I have one other cue you can try. If you legs are as far back as possible behind your hips it should place the bench right in your crotch/groin area. You can try squeezing the bench with your thighs/groin muscles. I like to keep 50% tension in my legs and groin ( groin muscles squeezing the bench) at liftoff and descent. This also helps a little in stability for smaller lifters not necessarily so for a larger guy. Once the press command is issued I squeeze my groin muscles 100% ( grabbing the bench with upper thighs / groin) and fire the calves/quads at 100% getting the bar moving off the chest. Im not going to get into programming but as I said before you really cant keep this position proper for more then 1-2 reps. Don't expect to learn technique doing sets of 5 reps etc. You need to do singles and have a spotter/training partner watching you and calling the press signal. If you want to incorporate the singles into your programming fine if not its ok to practice with very light weight after your workout but if you go this route ( light weight) you are more apt to lose technique as the weight gets heavier. I followed mostly west side conjugate programming and kept my reps to 2 on dynamic effort day. This is where you can get a lot of reps in while perfecting technique.
I need to shut up..
I need to shut up..
Worf
Member
Not at all, that’s great advice. Im doing conjugate myself. Not exactly like Westside but a fairly similar style. Great advice from everyone about bench. I’m going to keep trying the tips Im getting here and from guys at the gym. I think the answer is there for me. It’s probably going to be picking up one cue from everyone I talk to, and put it all together.Good advice there. I forgot to mention timing is a crucial point of leg drive also. It is very difficult to hit it right in that 1/2 second you have to make it work right. If you are one of the ones who puts there feet back as far as possible, on the toes ( like I do) I have one other cue you can try. If you legs are as far back as possible behind your hips it should place the bench right in your crotch/groin area. You can try squeezing the bench with your thighs/groin muscles. I like to keep 50% tension in my legs and groin ( groin muscles squeezing the bench) at liftoff and descent. This also helps a little in stability for smaller lifters not necessarily so for a larger guy. Once the press command is issued I squeeze my groin muscles 100% ( grabbing the bench with upper thighs / groin) and fire the calves/quads at 100% getting the bar moving off the chest. Im not going to get into programming but as I said before you really cant keep this position proper for more then 1-2 reps. Don't expect to learn technique doing sets of 5 reps etc. You need to do singles and have a spotter/training partner watching you and calling the press signal. If you want to incorporate the singles into your programming fine if not its ok to practice with very light weight after your workout but if you go this route ( light weight) you are more apt to lose technique as the weight gets heavier. I followed mostly west side conjugate programming and kept my reps to 2 on dynamic effort day. This is where you can get a lot of reps in while perfecting technique.
I need to shut up..
Last edited:
