Boilerman Wants It All

W11D4

Squat
135x5
225x5
275x5
305x1

340x4
340x4
340x4

Unilateral band leg curl
x30
x30
x30

Unilateral band leg extension
x30
x30
x30

Had a tough time fitting this in, and by the end my head just wasn’t in it anymore. Started today (a day off) with working at my current job, got home from work and spent 2.5 hrs transferring control programs from my old company to a new company that is taking over some accounts (which I’m going to charge quite generously for) and then multiple 20 minute phone calls throughout lifting.

Squats were hard as fuck and moved slow, but I got the important stuff in.

8 Likes

LOL dude , that got a legit chuckle out of me

1 Like

Slow squats

6 Likes

Getting ready for feast number one

Had 2 breakfast sandwiches (2eggs, 3 bacon cheese on each) and 1.5L fairlife milk so far today. Gonna be a real fun bench day tomorrow with my distended gut- perfect for PRs.

6 Likes

W12D1

Bench

115x10
135x5
165x5
195x2

215x2
190x6
190x6

Standing BB OHP
115x8
115x8
115x8

NG pull-up at BW
x18
x13
x11

Chest supported DB retraction row
37.5x30
37.5x21

Unilateral banded tricep pushdown, red band wrapped 2x
x30
x30
x30

High incline DB curl at 25lb
x21
x16
x12

Thoughts and vids in a bit

7 Likes

Alright… I’m unhappy with the lack of bench progress (actually, my bench has regressed…) but at this point that is typical for me.

My bench went up when my weight went up, so, weight gain leads to pressing progress and that is in the plan.

I took some videos of my bench and was hoping to get feedback from someone here. I’m going to be sending these to coach as well, but the more help the merrier.

First set is 215x2. Feet planted flat on the floor.
Second set is 190x6, feet planted flat on the floor.
Third set is 190x6, only have my toes on the floor.

Any help would be greatly appreciated

5 Likes

Nothing seems particularly out of place, honestly. I think you can get bigger and tighter though. More air and a bigger arch will help make you bigger without gaining weight (it looks like the toes only approach helps you get a bit bigger).

I like pulling myself into the bar and retracting my scaps as much as possible while having my feet positioned as close to my shoulders as possible, it usually gives me a solid base. All of the heavy bench presses that have moved well for me have been because my setup has been where I want it. Everyone has different ways of getting to the perfect setup and mine will look different than yours but it’s the foundation, so continue to refine that

Other than that hammer your triceps, the bigger and stronger they are, the better. Close grip bench is my favorite for growth and immediate carryover.

1 Like

Hell yeah, thanks for the reply dude.

That’s good to know- Toes only feels stronger, and I’m able to get some actual leg drive, too. I’ll try to get a better breath before unrack as well. It looks like I’m shaking like a leaf on the 215x2 reps, idk if that’s from a shitty brace or my wobbly bench.

I might be able to get a better arch with a better setup, I’ve been playing with how I set up for a few months now and nothing has felt “right” yet. I’ll try your setup next bench day and see how it feels.

Not that this really matter because I’m not competing, but my guess is that toes only is not allowed in powerlifting?

Will do, dude. Hopefully coach has some major pec and tri stuff programmed for the next 12 week cycle.

It’s kind of ridiculous that my squat and deadlift can more or less steadily go up, whereas my bench
hasn’t budged in what feels like forever. I think I need to concentrate a bit more on upper body assistance and really just get as wide and thick as I possibly can.

1 Like

W12D2

Deadlift
135x5
225x5
315x2
365x1
405x1

Cluster pause triple at 425 (~30-45 seconds between reps)

455x0
455x0

Seated BB good morning
185x12
225x12
205x12

Yet again- feeling absolutely hammered from deadlifts. I need to recover before I continue to work hamstrings and back. Very disappointed with how I managed to, yet again, dig myself into a hole that food can’t get me out of. I need to 100% hand off the responsibility of choosing load to someone else because I just can’t wrap my head around how to hold myself back. I’m going to ask coach if he will completely take over my main work for the RPE sets and help me get my percentages in order

Videos of the fails-

One benefit from these past twelve weeks has been a refocus on food. Intake has been great, it was just too little too late. Still have Larsen press and squats, but neither will be crazy PRs. Squats should be 3x3 at 350 or 355 and press will be 3x3 at 185.

8 Likes

I can totally feel your frustration, man. But keep doing your thing—you’ll get there. You’re the @boilerman!

1 Like

I don’t pay a ton of attention to powerlifting but I think that is true for a lot of federations but not universally.

Hard to tell from the video but it looks like you, happens to me too when I start nearing my max, a better foundation should help to some extent.

First of all, wide and thick is obviously the right answer. That pattern seems to be pretty consistent for a lot of people, most people just don’t progress all 3 equivalently. I certainly don’t. I haven’t done it in a while but have you ever toyed with frequency (I’m not following closely enough atm to know your programming)?

1 Like

I def follow your train of thought here. It makes perfect sense to me. Better base and brace=more solid place to push from.

The past twelve weeks have been 2x a week benching, one standard bench/pause bench and one Larsen press. Hasn’t seemed to have helped too much, but with me overshooting RPE and shit I can’t say definitively that it doesn’t work for me.

2 Likes

Conditioning

15 minutes of 40 on/20 off 24kg kb swings

Hit at least 30 in every set, which means 450+ in 15 mins… Still on par (ish) for when I ended the challenge.

2 Likes

tagging @wiseman83 to look at your bench video

2 Likes

Bench looks ok mate. Possibly you could get tighter though the upper back and up onto your traps more, also legs looked like they were wiggling about. Couldn’t see any tightness or obvious leg drive.

2 Likes

Took a look.
One thing I’m noticing is the angle of your forearms at the bottom of the movement mate. See that? They angle forward (meaning you’re spending energy keeping the bar from falling onto your mid section, energy that could be put towards lifting the thing. This can be a power leak also. Ideally, you want em perpendicular to the floor. Are they also angling away from your body? Less of an issue I think but can be a leak also for some.
This can be fixed a little by flaring out a little more I think, or maybe a hand placement change, but I’m more concerned with the forward lean. Fixing might fix both or everything.

I’m not bench specialist by Any means, but I’m just looking at this from an efficiency in movement point of view. I feel you’re currently leaking power there with that technique. Honestly think you gain 10-15lbs straight away with some tweaks.

Might need to play around and get two videos of each technique tweaked set. That 45 degree is excellent - my favourite angle - but can we also get one from Infront or behind your?

1 Like

W12D3

Axle curl
+70x22 (lots of body english, controlled eccentric)
+50x35
+50x29

Band Face Pull superset between curls
3x30

Larsen normal grip, long pause on chest, explode off chest
3x3 at 185

BB row at 205
x14
x12
x10.5

WGPU
x8
x7

Db lateral at 20
x30
x23
x23
x19
x18
x16
x15

Unilateral band overhead tricep extension, choked up on red band
x16
x13
x10

Band tri pushdown, red band, one set
x23

4 Likes

@simo74 thanks for checking the bench out dude, I’m not sure I’m using leg drive correctly, or I just don’t know how to do it to be honest. I’ve never really felt it click or feel strong while doing it. You think lack of tightness in my upper body might lead to wobbling around like that?

@wiseman83 thanks for dropping in to help out!

Somewhat. Thinking about my form, it seems like I tuck my elbows a bit. They’re not dragging down my body, but they’re definitely tucked in close.

Yeah man, absolutely. I will get a front/behind video this coming week. Still waiting on programming from coach so I’m not sure what kind of % I’ll be working with, but I’ll take a few and post them up.

This is also something I’ve been thinking about quite a bit… I can hit 215x2 with fatigue and shit technique… would making it to 225-235x2 with good technique be any better for getting stronger? Or should I just get stronger with my shit technique.

@throwawayfitness I see the original post, and I figured as much. Gotta continue digging into the food and just get stronger. That’s an impressive bench dude.

2 Likes

I think it is more likely that your lack of tightness and drive in your legs is causing that. With leg drive try to think of it like pushing hard through your feet and pushing your body up along the bench. Don’t try to time the leg drive to when you press just have the drive there the whole time. This will help you be up on your shoulders and have then driving back down into the bench. For leg drive try sitting in an office chair (one with wheels), sit upright with your back against the back if the chair and your knees bent at 90 degrees with your feet wide like you would have them for bench press. Now push your feet hard into the ground and the chair should move back a few inches maybe further depending on how long your legs are. You should get to a point where you cant push back any further, that drive position right there is how your legs should be driving and engaged during the bench. I hope this makes some sense.

2 Likes

I’ll try the office chair thing tomorrow. I’ll make sure to be conscious about how much I’m driving with my legs next time on bench day, too. Thanks Simo!

1 Like